THE TRAFFIC LIGHT SYSTEM FOR EMOTIONAL REGULATION

This is something I was taught as a child in therapy, and it still stands useful for me today.

It's definitely a bit challenging, and, like most things, it takes practice.

The traffic light system is basically an emotional self-awareness assessment that I use to know when I should or shouldn't react/respond to people or things. It's easy to get swept away by emotions, and for me, when I do, it's a very unsettling feeling. This technique has been really helpful for me, whether it's responding to a text or reacting to something sent to disturb my peace.

🚦 Let's jump into it🚦

🔴RED—STOP:

When I am in the red zone, I stop and take as much time as I need to become more grounded and aware of what's happening to me. Let's say I just got in a fight with a friend or family member. In the heat of the moment, my emotions are elevated and out of control. The red light is when I'm at my peak anger, panic, or sadness. If I were to respond, I would probably say something I didn't mean, so I stop and regain control.

🟡YELLOW—PAUSE:

When I am in the yellow zone, I pause, assess my feelings, and proceed with caution. The yellow light is when I'm not so emotionally charged, but I'm in a heightened state of alertness, and I feel uneasy, stressed, anxious, confused, or excited. So, I take a moment and check in with myself. I slow down and ask myself, "how do I feel?" and "what's the healthiest way to react and respond right now?"

🟢GREEN—GO:

When I am in the green zone, I have either taken some time to become more grounded with my thoughts or did not let whatever was sent to disturb my peace affect me. The green light is when I feel level-headed, calm, collected, and in touch with my emotions. This is when I feel I can confidently respond and react in a healthy and appropriate way.