Recovery from ALPIMS-related conditions isn’t linear—it’s relational. It requires tuning into your zones, identifying friction points, and building sustainable micro-steps toward regulation. This planning template helps you visualize, track, and adapt your own recovery rhythm.
Your body isn’t broken—it’s responding. You can learn what helps it feel safer.
Step 1: Map Your ALPIMS Zones
Use the ALPIMS Self-Assessment to identify your top 1–3 domains of difficulty. Then ask:
- When do I feel Green, Yellow, Red, or Black?
- What tips me between them?
- What helps me recover?
Tip: Track your zones 2–3 times daily for one week.
Step 2: Identify Key Stressors + Soothers
| Domain | Top Triggers | Reliable Supports |
| Anxiety | [e.g., social pressure, noise] | [e.g., breathwork, previewing, quiet] |
| Laxity | [e.g., standing too long, joint strain] | [e.g., compression gear, posture pacing] |
| Pain | [e.g., overdoing, weather shifts] | [e.g., warm packs, movement breaks] |
| Immune | [e.g., fragrance, food, infections] | [e.g., filtered space, low-reactive diet] |
| Mood | [e.g., loss, conflict, exhaustion] | [e.g., connection, journaling, naps] |
| Sensory | [e.g., light, sound, tags] | [e.g., earplugs, dim lights, safe fabrics] |
Step 3: Set Zone-Based Anchors
Create 1–3 mini-routines or self-care anchors per zone:
- Green Zone Anchor: What supports growth? (e.g., stretching, planning, creative flow)
- Yellow Zone Anchor: What soothes and stabilizes? (e.g., rest, water, sensory downtime)
- Red Zone Anchor: What protects and prevents crash? (e.g., cancel plans, lie down, signal help)
- Black Zone Anchor: What restores after shutdown? (e.g., silence, warmth, co-regulation)
Tip: Use symbols or color-coding to keep it visual and easy to follow.
Step 4: Customize + Revisit Often
- Add pacing goals, flare-up logs, or symptom shifts
- Track helpful foods, treatments, people, and rhythms
- Adjust every 2–4 weeks or after a flare-up
[Download: ALPIMS Recovery Map Printable Template + Zone Tracking Tools] [Explore: Symptom Calendars, Zone-Based Meal Plans, and Energy Logging Templates]
Recovery is not a destination. It’s a practice of listening, adapting, and softening toward your system.
This map is your companion—not your judge. Start small. Repeat often. Watch your buffer grow.