Mental Health Zones Self Check-in

Emotional Indicator Recommendations

Here are a few recommendations to support Emotional Indicators of your Mental Health.

Some may be more useful and accessible depending on your Emotional Indicators Zone (see the Section Score Ranges below). For instance, Strong Emotions & Strong Anchors could help while you reach out to professional care if you are in the Orange or Red Zone overall. If you are in the Green Zone overall and your Emotional Indictors is Yellow, you might consider trying something new, like Blow Bubbles.

Remember, this list of recommendations does not include everything you might need for your Emotional Indictors, and not all of them will work for all people all the time. Let us know if we can help.

  • Blow bubbles. Label each bubble as an emotion and watch it float away until it inevitably bursts and changes form. All emotions, the good and more challenging ones, will eventually change. Taking some time to breathe and blow bubbles is a great reminder. You can make your own at home here.

  • Maintain emotional health using an app, like the Mood Meter, to track your emotions throughout the day.

  • Read more about emotional health and Emotional Styles.

  • Try writing a note to yourself with your non-dominant hand. It can be a note to motivate you or to help you cope. Try writing it at least five times, noticing any frustration or judgment around the activity. Now, write a message using your dominant hand. Notice the difference, if any. Was there an experience of relief or release? Compare the two experiences. Which would you rather choose more often?

  • Try an intentional coloring doodle. Grab a piece of paper, a pen, a pencil, crayons, etc. Pick one of your favorite songs and set a timer for 1-minute. Using the paper and writing instrument, draw randomly for one full minute using the beats from your song as inspiration. After one minute, color in the spaces created within your artwork. There should be many shapes and lines to color.

  • Strong emotions need strong anchors. In the Orange Zone, our emotions need quick soothing. Name one thing or place that represents calm, rationality, or other "down-to-earth" energy/qualities. Or you may recall a person who has those same qualities. Stand near a wall and mimic the shape of the person, place, or thing you chose. Yes, it's silly, but it also activates the part of the brain that remembers that you can shift from orange to yellow, even Green. As you hold the shape, imagine yourself having those qualities you admire. Recall a time when you may have felt calm, rational, or "down to earth"; use that memory as an internal resource to guide you during this difficult moment.

  • Tapping the fingers one at a time, and toes to the ground, or lightly tapping fingertips across the face, chest, or elbows helps our emotions regulate. Try tapping and counting for each inhale and start the count over as you exhale.

  • Consider meeting with a therapist to learn about emotions, heal emotional wounds, regulate emotions and more.