What Color Is Your Nervous System In? How to Recognize & Shift Your State

Ever had one of those days where you wake up feeling energized, connected, and ready to tackle whatever comes your way—only to find yourself snapping at your kids an hour later, running on fumes by noon, and completely checked out by evening?

That’s your nervous system shifting states, and it happens to all of us.

As busy working moms, we often push through stress without realizing the toll it takes on our bodies and minds. But when we start to understand our nervous system states—and how to move out of survival mode—we gain the power to shift back into clarity, connection, and presence.

So, let’s break it down into four nervous system states—Green, Yellow, Orange, and Red—so you can identify where you are and what to do next.

?? Green: Safe, Social & Connected

The Green Zone is where we feel calm, present, engaged, and resilient. In this state, we can handle life’s challenges with flexibility instead of feeling like every little thing is an emergency.

Real-Life Example:

You wake up feeling rested, drink your coffee while the house is still quiet, and actually enjoy the moment. The kids wake up, and even though mornings are chaotic, you stay grounded. When your toddler spills their cereal, you take a deep breath, grab a napkin, and say, “Oops! Let’s clean it up.”

That’s Green—you’re connected to yourself and others, able to respond rather than react.

How to Stay in Green:

? Take small moments to pause and breathe throughout the day.

? Prioritize connection—whether it’s a hug, eye contact, or a short chat with a friend.

? Move your body in ways that feel good—walks, stretching, or dancing in the kitchen.

But let’s be real—most of us don’t stay in Green all day. Life happens, stress happens, and we shift. That’s okay! The key is noticing when we leave Green and knowing how to get back.

?? Yellow: Fight-or-Flight (Overdrive Mode)

Yellow is the sympathetic nervous system kicking in—it’s go-go-go mode, stress, urgency, and tension.

Real-Life Example:

You wake up exhausted because your toddler was up at 3 a.m. You’re already behind, rushing to get everyone out the door. One kid refuses to put on their shoes, and the other spills their milk all over the counter. You snap—“I don’t have time for this! Just put on your shoes!!”

Your heart is racing, your jaw is clenched, and you feel like you’re about to explode. That’s Yellow. Your body is in a state of stress and mobilization, preparing to fight or flee.

How to Shift from Yellow Back to Green:

?? Slow exhale breathing – Inhale for 4 seconds, exhale for 8 (longer exhales signal safety to your nervous system).

?? Grounding – Press your feet into the floor, notice 5 things around you.

?? Shake it off – Literally. Stand up, shake your hands and arms, or do a quick jump to release the energy.

Yellow isn’t bad—it helps us respond to challenges. But if we stay here too long, we burn out.

And that’s where Orange comes in.

?? Orange: Functional Freeze (Burnout Mode)

This is a mix of Yellow and Red—like pressing the gas and brakes at the same time. You’re overwhelmed but still pushing through.

Real-Life Example:

You’ve been in back-to-back meetings or patient visits all day, charting between appointments, skipping lunch, and ignoring how tired you are. By evening, you’re exhausted but restless. You want to sit down and relax, but instead, you’re mindlessly scrolling your phone, knowing you should go to bed but feeling unable to actually move toward rest.

That’s Orange. Your body is stuck in overdrive and shutdown at the same time.

How to Shift from Orange Back to Green:

?? Gentle movement – Instead of intense exercise, try swaying, rocking, or stretching.

?? Humming or sighing – This activates the vagus nerve to bring calm and connection.

?? Progressive rest – Instead of forcing yourself to relax, start with tiny steps: make tea, wrap yourself in a blanket, turn off one light.

Orange is where many professional working moms live—pushing through exhaustion while feeling totally disconnected. The trick is to move gently out of it rather than forcing productivity or rest.

?? Red: Shutdown (Numb & Disconnected)

Red is the full-on freeze response. Your body decides, “This is too much. I need to shut down.”

Real-Life Example:

You finish a brutal shift, come home, and collapse onto the couch. You have no energy to cook, answer texts, or even decide what to watch. You numb out—maybe scrolling, binge-watching TV, or just zoning out. Someone asks how you’re doing, and you say, “Fine.” But deep down, you feel nothing.

That’s Red. Your body is in conservation mode—protecting you from overwhelm by shutting everything down.

How to Shift from Red Back to Green:

?? Tiny, safe movements – Wiggle your fingers, stretch your arms, take a small step.

?? Orient to your environment – Look around the room, notice light, colors, sounds.

?? Co-regulation – Hug someone, pet an animal, or call a friend for even a short chat.

Red is your body’s way of keeping you safe when things feel overwhelming. Instead of forcing yourself out of it, start small—even just noticing that you’re in Red is the first step toward shifting.

Where Are You Right Now?

Take a moment to check in. Are you in Green, Yellow, Orange, or Red? No judgment—just awareness.

Your nervous system isn’t broken, and neither are you. These states are fluid, shifting throughout the day. The goal isn’t to stay in Green 100% of the time—it’s to notice when you’ve left and have tools to return.

Final Thought:

If you’ve been feeling stuck in stress, overwhelm, or exhaustion, start small. Pick one tool to try when you notice yourself in Yellow, Orange, or Red. With practice, you’ll build trust with your nervous system—and create more moments of Green.

Let me know—which state do you find yourself in most often? And what’s one thing you do to bring yourself back to Green?

Drop a comment or message me—I’d love to hear from you. ??