Recognising emotions with the emotion thermometer
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Recognising emotions with the emotion thermometer
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This blog and its attached resource can be used by staff and students to explore the topic of emotion regulation. For teachers, you can use the accompanying resource and worksheet to encourage your students to think about what each colour/temperature feels like for them and what they can do to help regulate their emotions.
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Much like our temperature, our emotions can fluctuate throughout the day, depending on what is going on in our internal and external environment. This change allows us to meet the needs of what is going on inside and around us, so that we can respond in appropriate ways. Ensuring we all have the tools to understand and support those natural fluctuations in emotion is key to understanding our wellbeing - just like with our temperature, knowing how to regulate enables us to avoid overwhelm.
Emotions exist in a spectrum - they work to help keep us safe, meaning no emotion is inherently ‘good’ or ‘bad’. When we take the time to identify and understand our emotions, they can help us figure out how we are feeling, why we feel that way and what our needs are! One way to think about the range of emotions is as a thermometer, as our emotions can shift through multiple stages and ‘temperatures’ throughout the day. Using a tool like a thermometer can help us identify and interpret our current emotional state, and can indicate if we need to regulate by coming up or down the scale. While being in neutral/green has many benefits, we want to aim to spend most, but not all, of our time there. Our temperament and our environment are determining factors as to where on the thermometer we may sit most frequently.
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Understanding our emotional temperature zones:
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Red/Hot:
When we are in the red/hot zone, we may be feeling ‘hot’ emotions, such as anger, frustration and rage. We may feel aggressive, and be quick to lash out, and find it hard to think straight. We may feel like this after a big build up of frustration, or if something has happened that makes us feel upset or angry and we do not have the appropriate tools to express these feelings. When we find ourselves in the red zone it can be hard to regulate. If you try some regulation techniques and are still finding it hard to release the emotions you're feeling or often find yourself within this zone on a daily basis, consider reaching out to someone who might be able to help you process your emotions.
Orange/Warm:
When we are in the orange/warm zone, we may be feeling excited, nervous/anxious or irritable. Warm can be a very normal response to something in our environment, such as excitement before an event. However, being here too often or for too long may take us closer to the red / hot zone, and can feel quite exhausting in the long run. When we are warm, we want to practise appropriate emotional expression, as well as calming self care strategies to help ground us and bring us back to the green / neutral zone.
Green/Neutral:
When we are in the green/neutral zone, we are usually in a calm, content and focused state. This means we have clarity, are able to think and focus, have a good understanding of and tolerance towards how we are feeling, and we are able to respond to our environment in appropriate ways. In an ideal world, we want to spend most of our time here. Strategies such as mindfulness help to bring and keep us here.
Light Blue / Cool:
When we are in the light blue/cool zone, we may be feeling lethargic, foggy or unfocused. Being here may be an indicator that we need to take a break and take some time to rest and recharge. We may be here after a stressful event, such as a busy day, exams etc. Being here is a good chance to practise our recharging and restful self-care strategies. Additionally, if we do not feel like rest is the most beneficial response, we may want to lift ourselves out of this state through engaging in some alerting strategies.
Dark Blue / Cold:
When we are in the dark blue/cold zone, we may be feeling withdrawn, sad, lonely or depressed. These feelings are often internalised, meaning we may seem closed off, withdrawn or isolated externally. Sometimes, when there is a big build up of feelings, we shut down as a way to have a temporary break from the intensity of these feelings. Feeling stuck in this state for extended periods is a sign of dysregulation. If you are struggling with emotions in this zone often, consider reaching out to someone who might be able to help you understand and process your emotions.
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Important questions to ask yourself when you find yourself in each of these zones
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Red/Hot:
If you are feeling angry, overwhelmed/overstimulated and reactive, ask yourself…
- What is triggering these emotions?
- What can I do to regulate these emotions, calm me down and bring me out of this zone?
Warm/Orange:
If you are feeling excitable, restless or irritable, ask yourself…
- When is this feeling good for me?
- How can I regulate (cool) this ‘warm’ emotional state to avoid the ‘hot’ emotion zone?
Neutral/Green:
If you are feeling calm, relaxed or content, ask yourself…
- What helps me sustain this feeling?
- How can I return to this zone when I am feeling other emotions?
Cool/Light Blue:
If you are feeling foggy, lethargic or sensitive, ask yourself…
- When is this feeling appropriate?
- What can I do to practice self-care and regulate (alert) my emotions to bring myself out of this zone?
Cold/Dark Blue:
If you are feeling withdrawn, isolated, sad, or lonely, ask yourself…
- What is triggering these emotions?
- What can I do to regulate these emotions and improve my mood to bring myself out of this zone?
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Our Psychology team has put together a guide for understanding your emotional zones and temperatures. Fill out the form below to download your copy!
If you would like to talk to our team about the other ways in which Komodo Wellbeing can support your school’s wellbeing journey book in a call or contact us at the link below!
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