Traffic Light Check-in

A colour-coded tool to quickly understand where you are emotionally — and what you need next.

Before you can regulate, you need to recognise. The Traffic Light Check-in is a visual tool that helps you assess your emotional state in real time. Inspired by somatic therapy and emotional intelligence research, it simplifies complex inner states into three categories: Green, Yellow, and Red.

Here’s how it works:
Green: Calm, clear, regulated. You feel grounded and able to engage.
Yellow: Edgy, restless, distracted. You're starting to feel off — but still functional.
Red: Overwhelmed, angry, numb, or shut down. Your system is in survival mode.

This model helps you pause and ask:
• Where am I right now — Green, Yellow, or Red?
• What signal is my body sending me?
• What would help me move one step closer to Green?

Research shows that naming emotional states improves emotional regulation and reduces reactivity. The simplicity of this method makes it ideal for work stress, family conflict, or any moment when you don’t have time to analyse — but you need to know what’s going on.

Over time, using this tool builds self-trust. It trains you to notice shifts before they escalate. It teaches your body and brain how to respond — not just react.

Want more tools to help you pause and respond instead of react? Explore the full Emotional Regulation Toolkit.