Chapter 4: Zone Cards – Color-Coding Overwhelm
A Simple Language for Complex States
One of the most powerful tools in the Darmish Toolkit is also the simplest: Zone Cards.
When you live with fluctuating symptoms, sensory overload, and limited energy, it can be hard to find the words—or even the will—to explain how you’re doing. Often, by the time you try to speak, you’re already overwhelmed.
Zone Cards offer a visual, non-verbal way to communicate internal states—clearly, respectfully, and without shame.
They help individuals track how they’re feeling and help families or caregivers respond without confusion or pressure. Most importantly, they validate the need to change pace based on internal cues, not external expectations.
🟩 Green Zone – Stable
“I feel okay. I can handle a little more today.”
- Energy is usable (even if not high)
- Symptoms are manageable
- You’re open to connection, small tasks, light conversation
- Rest is still welcome, but not urgent
Support in Green:
- Gentle encouragement is okay
- Light planning, soft conversation
- Respect pacing even in Green—don’t overbook the “good” days
Green Script:
“I’m in 🟩—I can chat or help a little, but let’s keep it light.”
🟨 Yellow Zone – Sensitive
“I’m okay-ish, but I’m close to my edge.”
- Low-grade symptoms or rising tension
- Need quiet, predictability, low input
- Social battery is low; interruptions feel harder
- Body or brain may be hinting at incoming flare
Support in Yellow:
- Soften your tone and pace
- Ask before engaging
- Avoid decisions, surprises, or sensory demands
Yellow Script:
“I’m in 🟨—please keep things simple, quiet, and low-pressure.”
🟧 Orange Zone – Flare Warning
“I’m struggling. I need to pause everything non-essential.”
- Pain, fatigue, or sensory input is rising fast
- Cognitive function may be impaired
- May feel irritable, emotional, or withdrawn
- High risk of pushing into crash or shutdown
Support in Orange:
- Help reduce input (noise, questions, demands)
- Offer grounding or comfort, but don’t push interaction
- Create space to step back without guilt
Orange Script:
“I’m in 🟧—I need quiet and space. Please don’t ask me to explain right now.”
🟥 Red Zone – Full Shutdown
“I’m in a flare, crash, or shutdown. Please protect me from further input.”
- Nervous system is overloaded
- May be non-verbal, frozen, sobbing, in pain, or asleep
- Cannot tolerate questions, lights, sounds, smells, touch
- Needs full sensory rest and safety
Support in Red:
- No questions, no fixing, no stimulation
- Create safe space: dark room, silence, cool temperature
- Offer presence only if clearly wanted
Red Script (pre-written or shown on card):
“I’m in 🟥—please leave me alone safely. I’ll reach out when I can.”
🧭 How to Use Zone Cards
At Home:
- Put color cards or magnets on bedroom doors or hallway boards
- Use wearable cards (clip to shirt or lanyard)
- Keep a personal set in your journal or phone case
In Family Communication:
- Start check-ins with: “What zone are you in today?”
- Teach children or partners to recognize zones in others
- Use zone language in group planning (“Let’s not do that on a 🟨 day”)
In Therapy, School, or Caregiving:
- Help others learn your personal signs of each zone
- Pre-negotiate what helps in 🟧 and 🟥 before you’re there
- Keep boundaries clear and supportive
💡 Why It Works
Zone Cards give people a shared, shame-free language for understanding invisible states. They remove the need to justify your needs in the moment. They invite families into co-regulation instead of power struggles.
They say:
“My body is not a problem. It’s giving me information.”
“Help me honor that message—not override it.”