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Absolutely. Here’s the full Internal Trigger Reduction Plan with zone-based strategies added, so you can match support tools to your current physiological and emotional state. This helps reduce overwhelm and promote baseline recovery in ALPIMS.
🔴🟡🟢 Internal Trigger Reduction Using Zones
🌡️ ZONE GUIDE:
🟢 Green Zone : Regulated. Use this time to build resilience and explore deeper healing.
🟡 Yellow Zone : Wobbly. Focus on stabilization, buffering, and pre-flare care.
🔴 Red Zone : Flared or shut down. Prioritize safety, soothe the system, and protect baseline.
🧬 1. Physiological Triggers
Trigger Green Zone Yellow Zone Red Zone Blood sugar dips Balanced meals (protein + starch + fat) Simple snack (e.g. rice cake + banana) Sip warm rice milk or honeyed tea Dehydration / POTS Daily electrolytes, mineral-rich broth Salted water, small sips often Recline, use compression, add electrolytes MCAS / inflammation Low-histamine, anti-inflammatory meals Histamine-buffering foods (e.g. cucumber, pear) Rescue antihistamines, cool compress Low cortisol Gentle wake routine + light Avoid early stress, add licorice tea Lay flat, dim lights, breathwork
🧠 2. Cognitive Triggers (Thought Spirals, Perfectionism)
Trigger Green Zone Yellow Zone Red Zone Rumination Cognitive reframe, journaling “Worry Window” (15 mins only), grounding mantra Thought-stopping: “Not now. Breathe.” Harsh self-talk Gratitude or values journaling Affirmation card, self-compassion script Voice memo: “You’re safe. Just rest.” Future fear Gentle planning or vision board “Next 5 minutes only” mindset Dismiss thoughts, sensory focus (feel fabric, notice breath)
💬 3. Emotional Triggers (Shame, Grief, Fear)
Trigger Green Zone Yellow Zone Red Zone Grief or sadness Creative expression, write to your younger self Watch comforting film, contact soft person Weighted blanket, tears welcome, just breathe Shame / guilt Inner child letter, voice therapy app “Would I say this to a child?” reframe Cover with blanket, soften your face, no fixing now Loneliness Planned low-demand connection Pet interaction, nature walk, safe podcast Hold comfort object, no social expectations
🧘 4. Nervous System Triggers
Trigger Green Zone Yellow Zone Red Zone Vagal dysregulation Cold face splash, gargling, yoga Rocking, long exhale, soft humming Hum/sigh on exhale, hand on heart, soft eye focus Trauma memories EMDR, parts work, co-regulation with therapist Grounding rituals, breath–body pairing Distraction with sensory focus, name 3 textures Startle reflex / hypervigilance Calm novelty: nature, music Predictable routine, cocoon space Remove input, dark room, soft cover, no talking
💭 5. Belief-Based Triggers
Belief Green Zone Reframe Yellow Zone Anchor Red Zone Rescue Thought “I shouldn’t need rest.” “Rest is part of healing.” “I’m worthy of care.” “My only job now is to feel safe.” “I’m too much.” “I’m complex, not broken.” “This moment is allowed.” “I don’t need to explain. Just rest.” “No one cares.” “Some people care deeply.” “I’m allowed to receive love.” “I can let go of that for now.”
🌀 ZONE CHECK-IN PROMPT
Use this before deciding what to do next:
What zone am I in? (Green, Yellow, Red)
What’s triggering me right now—body, mind, emotion, or belief?
What support would soothe this in my current zone?
What can I let go of until I’m back in green?