Regulation is something everyone continually works on, whether we are aware of it or not. We all encounter trying circumstances that can test our limits. If we can recognize when we are becoming less regulated, we are able to do something about it to manage our feelings and get ourselves to a healthy place. This comes more naturally for some, but for others, it is a skill that needs more attention and practice. This is the goal of The Zones of Regulation​.

The GREEN ZONE describes a calm, alert state. We may be feeling happy, focused, content, peaceful, or calm in the Green Zone. The nervous system feels safe, organized, and connected in the Green Zone, helping us be primed to learn. 

When in the Green Zone, we regulate by using tools and supports that keep us moving forward comfortably, helping us feel ready to go! In the Green Zone, we might regulate by choosing to eat a healthy snack, exercise, take a break, or pause for a mindful moment. These restorative actions help us proactively care for ourselves so we can move forward with ease.

The BLUE ZONE describes low states of alertness and down feelings, such as when a person feels sad, tired, sick, hurt, lonely, or bored. Our energy is low, and our body is moving slowly when we are in the Blue Zone.

When in the Blue Zone, we often need to rest and recharge to meet our goals. We can regulate by seeking (or co-regulating by offering) comfort, energizing, or resting. If we are feeling sick in the Blue Zone, we may need to rest. If we are feeling tired, we may need to energize (depending on the context). If we are feeling sad, we may need comfort. In all these situations, the common theme is noticing our lower energy and/or down feelings and options for managing them.

The YELLOW ZONE describes when our energy is higher, and our internal state starts to elevate. Our emotions get a little stronger. We may be experiencing stress, frustration, anxiety, excitement, silliness, confusion, nervousness, being overwhelmed, or having the wiggles, when in the Yellow Zone.

In the Yellow Zone, we may need to take action to regulate to manage our energy and feelings as they get stronger. For example, if we are feeling energetic at the lunch table it helps to use caution and take a deep breath, so we do not spill something. If we are feeling nervous before our performance, we can slow down our racing thoughts and speech by using a mindfulness tool. When we are frustrated, and pause to take notice, we can decide to take a break to collect ourselves before we say something we regret.

The RED ZONE describes a state of extremely high energy and intense, very overwhelming feelings. We may be in an extremely heightened state of alertness, potentially triggering our fight, flight, freeze, or flee protective response. We may feel elated, euphoric, anger, rage, devastated, out of control, panicked, or terrified when in the Red Zone.

When in the Red Zone, we might need to pause and assess if we need to regulate and gain a sense of control over our strong feelings and high energy. For example, if we are feeling angry, it may help to pause and count to 10 before we act. If we are panicked, we can stop and use our self-talk to help us gain a sense of control over our thoughts in order to meet our goals. If we are elated, such as when a teammate scores the winning point, we might need to pause and take a big breath to regulate our impulse to run out on the field to celebrate if there is still time on the clock.

It is important to remember that there are NO BAD ZONES! Adults and children of all ages move through a wide range of emotions, energy, and alertness throughout the day. The goal is to notice our feelings and regulate them in order to take care of ourselves and meet our goals. All feelings and Zones are a natural part of being human; sometimes we need to regulate them to navigate situations to get the desired outcome, and sometimes we don’t.

Email: emilyarmentrout@burke.k12.nc.us

Phone: 828-437-5785

You can also message me on ClassDojo 

Website: https://sites.google.com/burke.k12.nc.us/mull-school-counselor/welcome