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- The stretch zone lies just outside your comfort zone. This is where you take on new challenges, learn new skills, and push yourself beyond your current capabilities. In the stretch zone, you might feel slightly uncomfortable or anxious, but this is where real growth and learning occur. Beyond the stretch zone lies the panic zone.
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Do you know the “stretch zone” and “Panic Zone”?
What is a comfort zone & stretch zone?
What is the difference between a stretch zone and a Panic Zone?
What are comfort Stretch & Panic zones?
May 6, 2023 · The Comfort Zone, Stretch Zone, and Panic Zone are terms used to describe the different levels of emotional and physical states we experience when we face challenges and take risks in our lives. Understanding these zones can help us identify where we are and where we need to be to achieve our goals and how to avoid burn out and becoming ...
- What Do Each of These Zones Look like?
- Factors to Consider
- Keys to Finding The Stretch Zone
- Further Reading
Comfort Zone
The comfort zone is characterized by familiar activities or social interactions that are routine for us. Examples might include: waving hello to a long-time neighbor, talking with family members around the dinner table or joking around with familiar classmates/friends in the cafeteria. These interactions may not be the simplest to an outside observer, but they are ones that we have done many times and are confident and comfortable with. We feel calm and competent when we are engaged in these...
Stretch Zone
When we are in our stretch zone, we challenge ourselves with activities or interactions that are outside of our usual comfort zone. For instance, we may go up to a less familiar neighbor and say “hi” or we might sit with a new group of students in the school lunchroom. In the stretch zone, we do not feel panicked and overwhelmed, but are able to step up to the challenge. We may even find a rush of extra motivation and enthusiasm. Often, we need to practice developing a mindset of persistence...
Panic Zone
When we are in the panic zone, we become completely overloaded and overwhelmed. We are swamped with fear and may enter a fight, flight, or freeze mode. We run on high alert. Being in this zone for extended periods of time often negatively impacts of sleep, mental health, and energy levels. When we find ourselves feeling this way in a situation, it may mean that we overloaded our current skill capacity. It would likely be best if we take a step back. Socially, this may mean that we entered a s...
Social Skill/Practice Level
Reflect on how much we have practiced various social skills prior to entering real life situations. Role-playing, video modeling, practicing with more familiar friends/family, etc. can all be helpful tools to prepare us for stretch zone type social interactions. Social skills groups can also be helpful, safe, semi-structured places to grow in our social skills with peers.
Know Our Own Personality
Consider our own personality type. Are we more introverted or extroverted? Do we do better in group situations or 1:1 conversations? What types of topics would we enjoy talking about with others? The more we know about ourselves, our own strengths and personality type, the more confident we can be entering into a new social situation.
How Are We Feeling Today?
Are we well-rested or fatigued? Are we feeling extra anxious today for some reason? How is our mood? These are all important emotional factors to consider before jumping into a stretch zone social activity.
Be aware of when you’re stuck in a social comfort zone and be willing to challenge yourself.Have a social skills coach, therapist, friend or other person in our lives as an outside perspective to provide us with encouragement to push ourselves forward socially.Start out small and take baby steps. Try one new social opportunity each month – whether joining a new club, signing up for voice lessons, taking a community art class or anything else that is new...Karl Rohnke’s Comfort, Stretch and PanicmodelOct 21, 2018 · The Three Zones: Comfort, Stretch, and Panic. Comfort Zone. The Stretch, Challenge, or Learning Zone. The Panic or Stretch Zone. Learn and Grow Without Stress. If you’re a highly sensitive person, your comfort zone will be very different from someone who is highly resilient.
Apr 24, 2024 · Across every life domain, everyone’s zones vary in size. To leave your comfort zone, you must appreciate its outer limits. Similarly, you must develop an intuitive sense of where your panic zone lies. Taking on challenges that lie somewhere in between will stretch you, leading to growth and learning. What are their strengths?
can discriminate 3 different zones: the comfort zone, the stretch zone and the panic (or stress) zone. The comfort zone is the zone in which an individual feels comfortable.
May 18, 2020 · Discover your stretch zone so you can perform at your best. You know the uncomfortable, restless sense of being anxious? Whether you’re concerned about a deadline, a presentation or going head-to-head in an important meeting, worry and fear just seems to make everything worse.
