Emotional regulation
Traffic Light Check-In
A quick, visual way to check in on how you're feeling - tap a colour, get a suggestion, and see the pattern over time.
- Step 1: Tap green, amber or red for how you're doing right now.
- Step 2: Read the suggestion. On amber or red, the things that help from your Emotional Regulation Plan show here too. On red, phone numbers to get help now are shown.
- Step 3: Add a note if you want to, then tap 'Save check-in'.
- Step 4: Fill in 'What each zone looks like for you' further down, so it's ready next time.
- Step 5: Scroll down to Patterns to see how the last week or month has gone, and History for every check-in.
This tool is designed to help with everyday communication and support - it isn't medical or clinical advice and doesn't replace guidance from a qualified professional. Read the full disclaimer.
How are you doing right now?
What each zone looks like for you
Everyone shows warning signs differently - write down what each colour actually looks like so it's easier for you and the people around you to notice early.
🟢 Green looks like…
🟡 Amber looks like…
🔴 Red looks like…
History
No check-ins yet - choose a colour above to log your first one.