The stress continuum model is a powerful, evidence-based tool that helps you understand your stress levels at any given time. Stress is unavoidable, especially for working moms juggling careers, kids, and everything in between. But not all stress is bad! Originally developed by the US Marine Corps to address stress in combat settings, the stress continuum model is now used by individuals, families, and organizations to monitor and manage stress before it becomes overwhelming. In this article you’ll discover what the stress continuum is, why it’s such a great tool for working moms, how to use it in your daily life, and what to do immediately depending on which stage you’re in. Read on to take the first steps to managing your stress before it starts to manage you!
About the author:
Dr Claire Ashley is a writer, mental health advocate, and mom of two who understands the daily challenges of juggling work, parenting, and self-care. With a background in creating relatable, evidence-based content, she’s passionate about providing working moms practical tools to manage stress and build more balanced, fulfilling lives. Her debut book, The Burnout Doctor, is being published on January 30th 2025. You can preorder at all good bookstores. Alternatively, click to order on Amazon (aff link).
What is the stress continuum?
The stress continuum model categorizes stress into four zones:
Green Zone (ready): You’re calm, focused, and in control. Stress is manageable, and you’re thriving.
Yellow Zone (reacting): You’re experiencing stress reactions, like irritability, trouble sleeping, or mild anxiety. Stress is present but not debilitating.
Orange Zone (injured): You’re dealing with stress injuries, such as prolonged anxiety, mood swings, or physical exhaustion.
Red Zone (ill): Chronic stress has led to major depression, substance abuse, or other serious mental health issues requiring immediate intervention.
This model offers a common language to discuss psychological health and stress, helping you identify when your stress is creeping into dangerous territory.
Below is an infographic of the stress continuum. Feel free to pin it, or copy and paste into your notes app for easy reference! Image credit: https://cohcwcovidsupport.org
Why the stress continuum is such a great tool for working moms
1. It helps you catch stress early.
The stress continuum provides clear markers to identify when stress is no longer manageable. For example, if you notice you’ve been snapping at your kids or struggling with delivery time at work, it’s a sign you’re moving from the green zone to the yellow zone.
2. It’s simple to use.
The model is visual and intuitive, making it easy to monitor your stress on a regular basis. You don’t need to be a therapist to understand where you stand.
3. It’s actionable.
Once you know your zone, you can take steps to get back to psychological health before things spiral.
Whilst it was originally developed to help service members, this tool isn’t just for combat settings—it’s a lifesaver for anyone facing chronic stress, including working moms. By using the stress continuum, you can spot unmanaged stress early and take steps to prevent burnout. It’s like having a personal radar for your mental health!
How to use the stress continuum in your daily life
1. Check in regularly.
Set a reminder to assess your stress levels daily or weekly. Ask yourself:
- Am I calm and focused? (Green Zone)
- Am I starting to feel overwhelmed? (Yellow Zone)
- Am I constantly stressed or emotionally drained? (Orange Zone)
- Am I completely burned out? (Red Zone)
2. Track patterns over time.
Use a journal or app to log your zones each day. If you notice frequent shifts into the orange zone, it’s time to address the underlying causes of your stress.
3. Discuss with family members/friends
The stress continuum model isn’t just for you—it can also help your partner, children and friends recognize their stress levels. Sharing this common language makes it easier to support each other during stressful situations.
Immediate actions for each zone on the stress continuum
Depending on where you fall on the stress continuum, here are practical ways to manage your stress effectively:
Green Zone: Keep thriving
- Stick to routines: Maintain habits like exercise, healthy eating, and quality sleep to stay balanced.
- Prioritize self-care: Take time for hobbies, mindfulness, or even a yoga class.
- Build strong relationships: Connect with friends and family to reinforce your support network.
Yellow Zone: Slow down
- Identify triggers: Pinpoint what’s pushing you into the yellow zone (e.g., too many household responsibilities or work deadlines).
- Practice relaxation techniques: Deep breathing, short walks, or meditation can lower stress.
- Set boundaries: Say “no” to extra tasks that aren’t a core function of your priorities.
Orange Zone: Take action
- Seek professional help: A therapist or counselor can help address stress injuries before they escalate.
- Reevaluate commitments: Reduce your load by delegating tasks or stepping back from nonessential activities.
- Tap into your community: Lean on your marine spouse friends, family members, or a support group for guidance.
Red Zone: Get immediate support
- Contact a professional: Reach out to a mental health professional for evaluation and treatment.
- Inform trusted people: Let your partner, family, or boss know you’re struggling so they can help.
- Avoid harmful coping mechanisms: Replace unhealthy habits like alcohol with healthier outlets, such as journaling or calling a friend.
Final thoughts on the stress continuum
As a working mom, your plate is always full, and stress is inevitable. The stress continuum model gives you a simple tool to monitor your stress levels, respond effectively, and stay in control. Whether you’re in the green zone or approaching the red zone, the key is to check in with yourself, take proactive steps, and seek professional help when needed.
By making this part of your routine, you’ll be better equipped to navigate the ups and downs of work, family, and everything in between.
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As always, I am happy to answer any comments you have about the stress continuum in the comments!
References
- US Marine Corps Operational Stress Control and Readiness (OSCAR) Program. Stress Continuum Model. Retrieved from https://www.marines.mil/portals/1/Publications/MCTP%203-30E%20Formerly%20MCRP%206-11C.pdf
- American Psychological Association Stress Reactions and Mental Health. Retrieved from https://www.apa.org/topics/stress