Now you’ve had the opportunity to test the Reactivity Scale. I trust you’ve been able to not only identify reactions to particular situations, but that you’ve also been able to recognize when your reaction didn’t sync with the requirements of the situation.

As I said in the last segment, these moments of disparity present invaluable opportunities to learn about ourselves. We may not fully mine these moments immediately, but we can mark them for future reflection. As you explore these reactions you may find they don’t lead anywhere and conclude it was just a reaction. Maybe you were tired or hungry, or both. But you may find other reactions reveal nuanced aspects of your Nature and your Narrative. In this sense our reactions are a little like dreams. Sometimes they’re born of something in our subconscious, and sometimes they’re not deserving of further attention.

Now that you have the Reactivity Scale in one hand and have put it to use, I’m going to introduce you to another tool that will enable you to effectively self regulate. I call it the Regulation Triangle.

Picture an isosceles triangle. Now instead of picturing it pointed upward, rotate the triangle ninety degrees to counterclockwise. What was the tip of the triangle now points to your left as you’re looking at it.

The Regulation Triangle includes a zone at each point of the triangle and three other zones midway between the points for a total of five zones.

Ground Zone—This is Zone 1. This point of the triangle represents your most grounded and ready state. In this state you experience your lowest levels of volatility, which means you’re also the least reactive in this state. In this state your nervous system is at rest, but it’s also ready for action if a situation presents itself.

Mobilized Zone—This is Zone 2. Move along the line that leads up and to the right toward the upper-most point of the triangle. Midway along this line you enter the Mobilized Zone. This represents an increase in your Reactivity Scale. In this state you’re well within reach of your Grounded State, but now you’ve activated your nervous system for action. Depending on your individual preferences, giving a presentation, riding a roller coaster, watching a suspenseful movie, or playing a competitive sport may take you into Zone 2. Depending on the situation, you may go as high as a 10. If this matches the requirements of the situation, that indicates you’re able to remain grounded in Zone 1.

De-Mobilized Zone—This is Zone 3. As you move down and to the right from Zone 1 you will enter a zone in which you demobilize your nervous system. You’ve moved from a ready state to a relaxed state. This means you’re going into your negative numbers on the Reactivity Scale. Again, depending on the person, a massage, immersing yourself in water, meditation, or the experience you have after physically exerting yourself may usher you into Zone 3. As with Zone 2, you can go deep into Zone 3 so long as Zone 1 remains easily accessible.

Danger Zone—This is Zone 4. You enter Zone 4 as you move past Zone 2 toward the highest point of the triangle. In Zone 4 you’ve severed your connection to Zone 1. You’re now fully mobilized and unable to easily access Zone 1. In this sympathetic state you’re ready to fight or flee. Your perceived lack of safety mobilizes the need for either attacking the source of your threat or removing yourself from a situation as fast as possible. Any form of trauma, real or perceived, takes you into Zone 4. In order to ensure your sense of safety. Zone 4 includes a door and lock. Once you enter, it’s difficult regain access to Zone 1.

Dead Zone—This is Zone 5. I call it the Dead Zone, not because you literally die, but because it is a state of complete deactivation that’s located at the terminus of the line that extends down and to the right beyond Zone 3. Under threat, animals will play dead in hopes that their assailant will leave them alone. In Zone 3 humans employ the same defense. This state also includes a door that shuts and locks so that they individual gains some sense of safety. As with Zone 4, individuals that enter Zone 5 struggle to find their way back to roundedness in Zone 1.

The anatomy of the Activation Triangle corresponds to three discreet parts of our nervous system. According to Polyvagal Theory, Ground Zone, or Zone 1, corresponds to our ventral nervous system. Our Danger Zone, or Zone 3, corresponds to our sympathetic nervous system. And Zone 5, or what I call the Dead Zone, corresponds to our dorsal ventral system. Anchored, by Deb Dana, is the most accessible book on this subject that I’ve found. I highly recommend reading to deepen your understanding of Polyvagal Theory.

I’ve drawn enormous value from this model. It helps me identify and to come degree normalize my reactions to situations and various stimuli that I encounter throughout the day. The fact that there are five zones enables me to identify where I’m at in any particular moment of the day. All I have to do is look at my hand and indicate what zone I’m in by how many fingers I hold up. You can even use this with other people that understand this model.

This model gives the leaders I work with a common language we can use together. They can describe situations in which they were in Zone 2 but began to lose their grounding and enter Zone 3. What’s most rewarding for them and for me is to hear how they utilize some of the practices we cover to regain their grounding instead of being swept away into Zones 3 or 5.

I’ll go into some of those practices in the next Audio Note. For now, just notice where you’re at in the Activation Triangle at any given point of the day.

You now have two tools of self regulation. The Reactivity Scale in one hand and the Triangle of Activation in the other. And you see how they work together.

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