Zones of Regulation

The Zones of Regulation is a tool used to help students understand and manage their emotions and behaviors. It teaches children how to recognize how they feel and what they can do to regulate their emotions. There are four color-coded zones, each representing a different state of alertness and emotional experience:

How You Might Feel: Sad, tired, sick, bored, or down
Examples of Behavior: Moving slowly, low energy, quiet, or having a hard time focusing
What You Can Do to Feel Better:
- Take deep breaths
- Take a break
- Listen to calming music
- Rest or talk to someone about how you’re feeling

How You Might Feel: Happy, focused, calm, ready to learn
Examples of Behavior: Paying attention, listening, thinking clearly, working well with others
What You Can Do to Stay in the Green Zone:

Keep breathing calmly
Stay focused on the task at hand
Use positive self-talk
Take short breaks if needed to maintain focus

How You Might Feel: Frustrated, excited, anxious, nervous, worried, silly, or overactive
Examples of Behavior: Fidgeting, being silly, talking loudly, becoming restless, or having trouble focusing
What You Can Do to Calm Down:

Take deep breaths
Use a stress ball or fidget tool
Stretch or go for a walk
Count to 10 or talk to a trusted adult

How You Might Feel: Angry, out of control, terrified, overwhelmed, or hurt
Examples of Behavior: Yelling, hitting, throwing things, crying, or shutting down
What You Can Do to Calm Down:

Take a break in a safe space
Practice deep breathing or counting to 10
Use a calming technique like "5-finger breathing"
Ask for help from an adult if you feel too upset

What Can You Do?

The goal is to help you understand which zone you're in and use strategies to move back to the Green Zone where you feel calm and ready to learn. Everyone experiences different emotions, and that’s okay! With practice, you can become better at recognizing your emotions and using strategies to help you feel more in control.

Try these Fun ACTIVITIES :

Zone Color Chart: Create your own Zone Chart at home! Color in how you feel each day and discuss ways to move back to the Green Zone.

Feelings Journal: Keep a daily journal where you write or draw about your feelings and how you can help yourself feel better.

For parents:

As families, you play a crucial role in helping your child understand and use the Zones of Regulation. Here are some practical ways you can support your child:

Check In: Ask your child what zone they are in and discuss strategies they can use to return to the Green Zone. Discuss the Zones with your child. Help them identify which zone they might be in by asking simple questions like, "How are you feeling today?" or "What zone do you think you're in right now?" Use the Zones of Regulation language in everyday situations. For example, "It seems like you're in the Yellow Zone. What do you need to help calm down?"
Create A Visual Chart: A Zones of Regulation chart at home can help your child identify their emotions throughout the day. Place it somewhere visible (like on the fridge or their bedroom wall) and refer to it when talking about how they feel. Let your child draw or color their own version of the chart to make it feel more personal and interactive.
Model Regulation: Demonstrate how you use calming techniques when you feel upset. Children learn by watching the adults around them. Model how you use emotional regulation strategies in your own life. For example, if you’re feeling frustrated, say, "I’m feeling in the Yellow Zone right now. I’m going to take a deep breath and step away for a moment."

Help Them Learn Coping Strategies: Teach your child different coping strategies to use in each zone. For example, deep breathing exercises for the Yellow Zone, or seeking a quiet space for the Red Zone. Work together to create a "toolbox" of calming strategies. This might include things like counting, taking a walk, listening to music, or engaging in a creative activity.

Praise Progress: Reinforce and celebrate when your child successfully uses the Zones of Regulation strategies. For instance, if they use deep breathing when frustrated, acknowledge that choice and praise them for it. Recognize that learning emotional regulation is a gradual process and that setbacks are okay. Praise effort and self-awareness.
Zones of Regulation Website: zonesofregulation.com/
Books:

The Color Monster: A Pop-Up Book of Feelings by Anna Llenas
In My Heart: A Book of Feelings by Jo Witek
Today I Feel Silly by Jamie Lee Curtis

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