![]() ![]() What internal voices do you hear when you attempt to move out of your comfort zone into your challenge zone? What does your challenge zone look like in different areas? (work, home, social relations, health, etc.)? What signs tell you it’s time to return to your comfort zone? Do you listen to them?ĭo you spend too much time in your comfort zone, not enough, or the right amount? How does your body feel when you’re in the comfort zone? What does your comfort zone look like in different areas (work, home, social relations, health, etc.)? How much time, roughly speaking, do you spend in each zone each week? How does that feel to you? ![]() ![]() Reflect upon or journal on these questions. Take some time to get to know your own zones. Read this to see if you have healthy boundaries in place: 11 Sure Signs You Need to Strengthen Your Boundaries Get to Know Your Zones Boundaries are an integral part moving into the best zone for you in any moment. Think of the demanding boss, the parent with high expectations, or the spouse that puts pressure on you. But remember, set small goals instead of big, unrealistic ones that might push you into your panic zone.Īlso bear in mind that if you don’t have clear boundaries, someone else may push you into the panic zone. After you restore yourself, you may feel ready to stretch yourself even further. What felt like a challenge last month, might feel easy now. This is because, as you embrace challenges your comfort zone expands. I respect that and don’t push myself when it feels like it would be too much.īut I’ve also spent a lot of time in the stretch zone over the past month, learning practical skills in several different areas - things that would have pushed me into the panic zone in the past. But even among highly sensitive people or highly resilient people, the zones will vary from one person to the next.Īs a highly sensitive person with a history of trauma, some days, just stepping out the front door feels like moving out of my comfort zone. The same is true if you have suffered trauma or live with chronic illness. If you’re a highly sensitive person, your comfort zone will be very different from someone who is highly resilient. You need to know your zones well and practice self-awareness so you know when it will be beneficial to move from one to the other. The zones vary from person to person and situation to situation. These are some of the qualities you’ll experience in the panic zoneįlight or flight reactions: you runaway, fight or freeze This is why performance declines with too much pressure. It’s difficult to learn or grow in the panic zone because most of your energy is used trying to reduce stress and anxiety. These are some of the qualities you’ll experience in the stretch zone:Įxcited, energized, engaged, motivated but not overwhelmed But you can’t remain in the stretch zone all the time or you’ll burnout. You need to be in the stretch zone to learn and grow. These are some of the qualities you’ll experience in the comfort zone: The comfort zone isn’t bad, it’s just not the place where significant learning and growth occurs. You need to spend time in your comfort zone to nourish yourself, restore your nervous system, and gather your strength for the next challenge. The Three Zones: Comfort, Stretch, and Panic If you want to change and grow in any area of your life - health, fitness, career, personal development, spiritual growth, among others - you need to know where your own zones begin and end, and how to optimize them. When there’s too much or too little pressure, performance declines. Karl Rohnke developed the zone model based on the Yerke’s-Dodson Law, which says that peak performance occurs when people experience a moderate level of pressure. You’ve probably heard of the “comfort zone,” but have you heard of the “stretch zone” and the “panic zone?” They’re also called, respectively, the “comfort, challenge, and stress or red” zones. ![]()
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