Zones of Regulation: A Guide For Parents and Teachers in Helping Children Develop Self-Regulation
As a parent, you want to help your child to have the ability to grow and enhance in life. As both a parent and educator, I believe there is no better resource to help your children (and yourself) self-regulate than the Zones of Regulation. We are going to get into the what, the why, the how and the resources available for parents and teachers to help educate your kids, and yourself, in recognizing your emotions and working through them to help alleviate stress, negative thinking, and emotional dysregulation. Let’s get started!
So what is “Zones of Regulation”?
Zones of Regulation is a framework that helps individuals, especially children, develop their emotional self-regulation and self-awareness skills. The framework is designed to help individuals recognize and categorize their emotional states into four different "zones," each represented by a different color:
The Blue Zone: This zone represents low energy emotions, such as sadness, boredom, or feeling tired.
The Green Zone: This zone represents a calm and focused state of mind, where an individual is in control and able to learn or socialize effectively.
The Yellow Zone: This zone represents elevated or intense emotions, such as excitement, frustration, or anxiety.
The Red Zone: This zone represents a state of extreme emotional dysregulation, where an individual may feel overwhelmed, angry, or out of control.
The Zones of Regulation framework helps individuals to identify which zone they are in, and then for them to use tools and strategies to help them move between the zones in a healthy and productive way. We have included some resources and coping strategies to help inspire your own strategies below.
Why should we use this framework?
There are several reasons why working on Zones of Regulation can be beneficial. Here are a few:
Emotional regulation: The Zones of Regulation framework provides a structured way to teach children about emotions and how to manage them. By learning about the different Zones, children can develop a better understanding of their own emotions and learn to regulate them more effectively.
Self-awareness: The Zones of Regulation framework can help children develop self-awareness by identifying their own emotional states and recognizing how they are feeling. This can help them make better decisions and communicate more effectively with others.
Improved behavior: When children are able to regulate their emotions more effectively, they may be less likely to engage in challenging behaviors or act out in inappropriate ways. By developing strategies to manage their emotions, children can learn to make better choices and respond to situations in a more productive way.
Better relationships: Learning about emotional regulation can also help children develop stronger relationships with others. When they are able to communicate their emotions effectively and manage them in a healthy way, they may be better equipped to form positive connections with peers, family members, and others in their community.
Working on Zones of Regulation can help children develop important emotional regulation skills that can serve them well throughout their lives. By developing a better understanding of their own emotions and learning to manage them more effectively, children can improve their behavior, relationships, and overall well-being.
How Can I understand the zones and help others around me with their emotions?
There are several ways a person can recognize what zone they are in using the Zones of Regulation framework:
Physical sensations: An individual may recognize which zone they are in by paying attention to their physical sensations. For example, if they are in the Yellow Zone, they may notice their heart racing, their palms sweating, or their breathing becoming more rapid.
Thoughts and feelings: Another way to recognize which zone a person is in is by paying attention to their thoughts and feelings. For instance, if they are in the Red Zone, they may be feeling very angry, frustrated, or overwhelmed.
Behaviors: A person's behaviors can also be a good indicator of which zone they are in. For example, if they are in the Blue Zone, they may feel lethargic and have little energy to engage in activities, while if they are in the Green Zone, they may be focused and attentive.
Context: The context or situation can also provide clues as to which zone a person is in. For instance, if they are in a noisy and busy environment, they may be more likely to be in the Yellow or Red Zone, while a quiet and peaceful environment may make it easier to be in the Green Zone.
By paying attention to these different factors, a person can gain a better understanding of their emotional state and which zone they are in, and use the Zones of Regulation framework to develop strategies to regulate their emotions and behaviors.
Helping someone recognize what zone they are in can be a delicate process, as it is important not to make things worse or trigger further emotional dysregulation. Here are some tips on how to help someone recognize their zone without escalating their emotions:
Use a calm and gentle tone of voice: Speak softly and calmly, and avoid using an accusatory or judgmental tone. This will help the person feel more comfortable and safe, and reduce the chances of them becoming defensive or upset.
Ask open-ended questions: Instead of asking yes or no questions, ask open-ended questions that encourage the person to reflect on their emotions and behaviors. For example, you could ask "How are you feeling right now?" or "What's been on your mind lately?"
Provide options: Give the person options for how they can respond or engage with the situation. For example, you could say "If you need some time alone, that's okay. Or we could talk about what's going on if you'd like."
Use non-judgmental language: Avoid labeling the person's emotions or behaviors as good or bad, and instead use neutral language that acknowledges their experience without judging it. For example, instead of saying "You're acting really angry right now," you could say "I can see that you're feeling really intense emotions right now."
Be empathetic: Show the person that you understand and care about how they are feeling. Acknowledge that their emotions are valid and understandable given the circumstances.
Respect boundaries: If the person doesn't want to talk about their emotions or is not ready to engage, respect their boundaries and give them space if needed.
By using these strategies, you can help someone recognize their zone in a supportive and non-threatening way, and provide them with the tools they need to regulate their emotions and behaviors.
For anyone working with students on Zones of Regulation, it is important to model the same behavior you are teaching. When you are dealing with your own emotions, here are some strategies to help the others around you see and learn from your behavior.
Normalize emotions: It's important for adults to let children know that it's okay to have different emotions and to express them in appropriate ways. By showing that it's normal to feel a wide range of emotions, adults can help children develop a healthy emotional vocabulary and learn to identify and manage their own feelings.
Use age-appropriate language: When talking about emotions, adults should use language that is appropriate for the child's age and developmental level. This can help children understand what emotions are and how to express them.
Model healthy emotional expression: Adults can model healthy emotional expression by expressing their own emotions in a calm and appropriate way. They can also demonstrate coping strategies for dealing with difficult emotions, such as taking a break or talking to someone.
Avoid extreme emotional expression: While it's important to express emotions, it's also important to avoid extreme emotional expression that could be overwhelming or frightening for children. This includes yelling, name-calling, or using physical aggression.
Provide context: When adults express their emotions, they should provide context for the child so that they understand what is happening. This can help children develop empathy and understanding for others' emotions.
Encourage dialogue: Adults can encourage children to ask questions and have conversations about emotions. This can help children learn more about emotions, develop empathy, and feel comfortable expressing their own emotions.
Respect boundaries: It's important for adults to respect children's boundaries when it comes to talking about emotions. Some children may not be comfortable discussing their emotions, and adults should not pressure them to do so. Instead, adults can provide a safe and supportive environment where children feel comfortable expressing their emotions when they are ready.
By following these guidelines, adults can help children develop healthy emotional regulation skills and a strong emotional vocabulary. They can also model healthy emotional expression and provide a supportive environment where children feel comfortable discussing and expressing their own emotions.
What affects our emotions that we may not recognize?
It is easy to feel our emotions when we are hurt, bullied, or emotional due to an event that occurred, those external conditions can be very clear and may be very quick reactions to our environment. However, there are many factors that either exacerbate or heighten our emotions without us recognizing them. Here are some examples that you may not have even known about.
Sleep: Lack of sleep or poor quality sleep can negatively impact our mood and emotions. When we are tired, we may be more irritable or have a shorter fuse than when we are well-rested.
Diet: The food we eat can also impact our emotions. Eating a balanced diet with plenty of fruits, vegetables, and whole grains can help regulate mood, while consuming too much sugar or processed foods can cause mood swings.
When we eat: Like a healthy diet, the times we choose to eat can also affect our emotions and mood. When our bodies are needing nutrition, they pull energy away from other areas. Lack of food may also make you feel upset, dizzy, angry, sad, or even in pain, which can add to your emotional instability.
Physical activity: Exercise releases endorphins, which can improve our mood and overall sense of well-being. On the other hand, a sedentary lifestyle can contribute to feelings of depression or anxiety.
Relationships: The quality of our relationships with others can also impact our emotions. Healthy relationships that provide support and connection can boost our mood, while toxic relationships can cause stress and negative emotions.
Stressful life events: Life events such as divorce, job loss, or the death of a loved one can be incredibly stressful and can impact our emotions in a significant way.
It's important to be mindful of these factors and to take steps to address them when necessary, such as getting enough sleep, eating a healthy diet, staying active, fostering healthy relationships, and seeking support during difficult times.
Does Zones of Regulation work for everyone?
While the Zones of Regulation framework can be helpful for many people, it is important to recognize that not everyone learns or processes emotions in the same way. For some individuals, this framework may not be as effective or may need to be adapted to meet their specific needs.
For example, individuals with certain developmental or neurological conditions, such as autism or ADHD, may require additional support or different strategies for emotional regulation. Additionally, some individuals may require more intensive intervention from a mental health professional in order to develop effective emotional regulation skills.
However, despite these limitations, the Zones of Regulation framework can still be a valuable tool for many individuals. It provides a structured way to teach emotional regulation and can be adapted to meet the needs of different learners. It also provides a common language and framework for talking about emotions, which can help facilitate communication and understanding between individuals, families, and professionals. Ultimately, the effectiveness of the Zones of Regulation framework will depend on the individual and their unique needs and circumstances.
Below is a guide to using the Zones of Regulation, as well as some resources that may be helpful in discussing Zones of Regulation with children.
A guide to use the Zones of Regulation in everyday life
Identify the zone: The first step is to identify the zone that the individual is currently in. This can be done through self-reflection or with the help of a trusted adult.
Understand the triggers: Next, it's important to identify the things that trigger the individual's emotions and behavior. This could include certain people, situations, or events.
Develop coping strategies: Once the triggers have been identified, it's time to develop coping strategies. Coping strategies are techniques or activities that help individuals regulate their emotions and behavior. For example, if someone is feeling angry (in the Red Zone), they might take deep breaths, count to 10, or go for a walk to help calm down.
Practice the strategies: It's important to practice the coping strategies regularly, so that they become second nature. This might involve practicing them in a safe and controlled environment (such as at home or in a therapy session), so that the individual can build confidence in using them when they are feeling overwhelmed.
Reflect and adjust: Finally, it's important to reflect on how well the strategies are working, and make adjustments as needed. If a strategy isn't working, it may be necessary to try a different one or modify it to better meet the individual's needs.
Some coping strategies to use to help you with your self-regulation
There are a variety of coping strategies that can be used with the Zones of Regulation framework. Here are some examples:
Coping skills: Developing coping skills can help individuals manage difficult emotions and move towards the Green Zone. This could involve developing a self-care routine, practicing relaxation techniques, or engaging in activities that bring joy and pleasure.
Breathing exercises: Deep breathing can help individuals calm down when they are feeling overwhelmed or anxious. This might involve taking slow, deep breaths in through the nose and out through the mouth.
Mindfulness: Mindfulness involves paying attention to the present moment without judgment. This might involve activities such as meditation or yoga.
Physical activity: Engaging in physical activity, such as going for a walk or doing some stretching, can help individuals release tension and feel more relaxed.
Sensory strategies: Sensory strategies involve using the senses to help regulate emotions. For example, listening to calming music, smelling lavender essential oil, or holding a weighted blanket might be helpful.
Sensory input: Providing sensory input can help individuals regulate their emotions and move between zones. This could involve using a weighted blanket, listening to calming music, or engaging in physical exercise.
Social support: Talking to a trusted friend, family member, or therapist can be a helpful coping strategy for some individuals.
Positive self-talk: Encouraging and positive self-talk can help individuals feel more confident and in control. This might involve repeating affirmations or reminding oneself of past successes.
Problem-solving: When individuals are in the Yellow or Red Zone, problem-solving skills can be particularly helpful in regulating emotions. Encourage the person to identify the problem or trigger that is causing their distress, and develop a plan to address it in a healthy and productive way.
It's important to note that coping strategies will vary depending on the individual and their unique needs and circumstances. The goal is to help individuals develop a toolbox of coping strategies that they can use to regulate their emotions and behaviors, so that they can live healthy and fulfilling lives.
What Resources are there to learn more or help in teaching Zones of Regulation?
There are many resources available about the Zones of Regulation framework. I’ve listed some resources below, as well as provided some exercises and activities that can be used in discussing and working on zones of regulation. The most important thing about zones of regulation is how you can best model it and how to help yourself, and others, identify the need for working on zones in the moment.
Zones of Regulation App: The Zones of Regulation App is an interactive tool designed to help individuals practice self-regulation skills. It includes games, visual supports, and strategies for each zone.
The Zones of Regulation Poster: The Zones of Regulation Poster is a visual aid that can be displayed in classrooms, homes, or therapy settings to help individuals identify their current zone and develop self-regulation skills.
The Zones of Regulation Card Game: The Zones of Regulation Card Game is a fun and interactive way to practice self-regulation skills. It includes cards that prompt players to identify emotions, triggers, and coping strategies.
Zones of Regulation Workbook: The Zones of Regulation Workbook is a helpful resource for parents and children to work through together. It includes activities, worksheets, and visual aids to help children develop self-regulation skills.
Social stories: Social stories are a type of visual aid that can help children understand social situations and learn appropriate responses. Parents can create social stories to help children understand the different zones and practice self-regulation strategies. Check out Carol Gray’s website for more information and resources on Social Stories.
Online courses: There are a variety of online courses available that provide training on the Zones of Regulation framework, including courses through the Zones of Regulation website and other educational platforms.
Professional development workshops: Many occupational therapists, educators, and mental health professionals offer workshops and training opportunities related to the Zones of Regulation framework. These workshops can provide a more in-depth understanding of the framework and its application in various contexts. We at Vita Artes begin each of our camps with Zones Of Regulation workshops to help our students navigate the difficulties in being part of something unfamiliar, stressful, or new. If you would like to book a workshop for your family or school with us we would be happy to assist in working with you to provide a workshop right for your scenario. Send us an email to info@vitaartes.com with the title “Zones of Regulation Workshop” and we would be happy to work with you.
ADDITIONAL ZONES OF REGULATION RESOURCES
A Zones of Regulation resource for parents or teachers to use with children:
Title: "My Zones of Regulation Toolkit"
Objective: To help children understand and practice self-regulation skills by providing visual aids, activities, and strategies for each zone.
Materials:
Large piece of paper or poster board
Markers or crayons
Printouts of the Zones of Regulation color-coded visuals (e.g. blue for the "Blue Zone", green for the "Green Zone")
Printouts of self-regulation strategies for each zone (e.g. "take deep breaths" for the "Yellow Zone", "ask for help" for the "Red Zone")
Scissors and glue
Instructions:
Draw four large circles on the paper or poster board and color each circle a different color to represent each of the four Zones of Regulation: Blue, Green, Yellow, and Red.
Cut out and glue the corresponding color-coded visuals to each circle to help children associate each zone with a specific color.
Print out and cut out self-regulation strategies for each zone. Glue them onto the paper or poster board next to their corresponding zone.
Have children practice identifying their current zone by pointing to the corresponding circle on the poster board.
Encourage children to practice self-regulation strategies for each zone by referring to the poster board and choosing a strategy that works best for them.
Use the poster board as a visual aid during discussions about self-regulation and encourage children to use it as a tool to help them identify and regulate their emotions.
This Zones of Regulation toolkit can be adapted based on the needs and interests of individual children. Parents can also incorporate additional activities and strategies to help children practice self-regulation skills, such as deep breathing exercises, sensory activities, and physical exercise.
A resource for parents and teachers to use to talk about zones of regulation with their kids
Title: "Let's Talk About Our Emotions and Zones of Regulation!"
Objective: To provide parents with conversation starters and tips for talking to their kids about emotions and the Zones of Regulation.
Materials:
None required
Instructions:
Start by asking your child how they're feeling. Encourage them to describe their emotions in their own words. This can help them build emotional vocabulary and self-awareness.
Introduce the concept of the Zones of Regulation by explaining that different emotions can be grouped into different "zones." Use the color-coded visuals to help your child understand what each zone represents.
Ask your child to identify which zone they are in currently. You can use examples to help them identify their zone, such as "Are you feeling calm and happy, like you're in the Green Zone, or are you feeling angry or frustrated, like you're in the Red Zone?"
Validate your child's feelings by acknowledging that it's okay to feel different emotions and that everyone experiences a range of emotions throughout the day.
Discuss strategies for moving from one zone to another. Use the self-regulation strategies for each zone as a guide for developing a plan with your child. Encourage your child to come up with their own strategies that work best for them.
Revisit the Zones of Regulation frequently with your child to reinforce the concept and encourage ongoing conversations about emotions.
Additional tips:
Use real-life examples to help your child understand the Zones of Regulation. For example, if your child is feeling nervous before a big test, you can discuss how they might be in the Yellow Zone and offer strategies to help them move to the Green Zone.
Encourage your child to practice self-regulation skills throughout the day, not just when they're in a certain zone.
Model self-regulation skills for your child by practicing them yourself. This can help your child learn by example and reinforce the importance of self-regulation.
Be patient and understanding. Developing self-regulation skills takes time and practice, so don't expect your child to master them overnight. Encourage and support them along the way.
Zones of Regulation activity for children:
Title: "Emotions and Zones of Regulation Sorting Activity"
Objective: To provide a fun and engaging way for students to learn about emotions and the Zones of Regulation.
Materials:
Emotions and Zones of Regulation Sorting Cards (downloadable/printable)
Construction paper or poster board
Glue
Scissors
Instructions:
Begin by discussing the concept of emotions and the Zones of Regulation with your students. Use the color-coded visuals to help them understand what each zone represents.
Print and cut out the Emotions and Zones of Regulation Sorting Cards. You can create your own or find free printable resources online.
Have students work in pairs or small groups to sort the Emotions and Zones of Regulation cards onto construction paper or poster board. Encourage them to use the color-coded visuals to help them group the emotions into the appropriate zone.
Once the students have sorted the cards, have them share their work with the class. Encourage a discussion about the different emotions and strategies for managing them.
Create a classroom display using the sorted cards to reinforce the concept of the Zones of Regulation.
Encourage students to use the display as a reference when they are feeling overwhelmed or need help identifying their emotions.
Additional tips:
To make the activity more challenging, you can add more emotions or remove the color-coding from the sorting cards and have students group them into zones based on their own interpretation.
Encourage students to come up with their own self-regulation strategies for each zone and add them to the display.
Use the activity as an opportunity to practice social-emotional skills, such as empathy and active listening, by encouraging students to share their own experiences and perspectives.
Reinforce the concept of the Zones of Regulation throughout the day by referencing the display and encouraging students to use self-regulation strategies during times of stress or emotional overwhelm
Games that use Zones of Regulation:
The Zones of Regulation Bingo: This game is similar to traditional bingo, but instead of numbers, the cards feature emotions and self-regulation strategies. Children must listen to descriptions of emotions and strategies and identify which zone they belong to on their bingo cards. This game helps children practice identifying and categorizing emotions and strategies.
Emotion Charades: In this game, children take turns acting out different emotions while their classmates guess which emotion they are expressing. This game helps children practice identifying and expressing emotions, which is an important part of self-awareness.
Emotion Memory Match: In this game, children must match emotion cards with corresponding strategies for managing those emotions. This game helps children practice identifying emotions and developing strategies for managing them.
Self-Regulation Board Game: This game is designed to help children practice self-regulation skills in the context of different situations. Players move their game pieces around the board and must draw cards that describe different scenarios. They must then identify which zone they are in and choose a self-regulation strategy to move to a different zone. This game helps children practice identifying their emotions and choosing appropriate strategies for managing them.
The Zones of Regulation App: The Zones of Regulation app is a digital game that helps children learn about self-regulation in the context of the Zones of Regulation. The app features mini-games that help children practice identifying and managing their emotions.
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