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Zones of Regulation

The ZONES of Regulation is a framework designed to help individuals recognize and manage their emotions by categorizing them into four colored zones: Blue, Green, Yellow, and Red. Each zone represents different states of alertness and feelings, providing a common language for discussing emotional regulation. The document emphasizes the importance of self-regulation skills and offers tools and strategies to support individuals in moving towards a more regulated state.

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22 views7 pages

Zones of Regulation

The ZONES of Regulation is a framework designed to help individuals recognize and manage their emotions by categorizing them into four colored zones: Blue, Green, Yellow, and Red. Each zone represents different states of alertness and feelings, providing a common language for discussing emotional regulation. The document emphasizes the importance of self-regulation skills and offers tools and strategies to support individuals in moving towards a more regulated state.

Uploaded by

courtney.m.roberts.ot
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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Download as PDF, TXT or read online on Scribd
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The ZONES of Regulation

Information Sheet

Why Teach Self-Regulation?


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.

Sorting Our Emotions into Four Zones


Feelings are complicated. They come in different sizes, intensities, and levels
of energy that are unique with in our brains and bodies. To make them easier
to talk about, think about, and regulate, The Zones of Regulation organises
our feelings, state of alertness, and energy levels into four coloured Zones –
Blue, Green, Yellow, and Red. The simple, common language and visual
structure of Zones of Regulation helps make the complex skill of regulation
more concrete for learners and those who support them. We learn to
regulate our Zones to meet our goals and task demands, as well as support
our overall well- being.

The Four Zones


Blue Zone

(Adapted from Zonesofregulation.com)


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NHS Borders Children and Young People’s Occupational Therapy Service
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-regulate 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.

Green Zone

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. However, we can learn in other
Zones too.
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.
Yellow Zone

(Adapted from Zonesofregulation.com)


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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, be overwhelmed, or have 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.

Red Zone

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 of 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 of our thoughts in order to
meet our goal. 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.

(Adapted from Zonesofregulation.com)

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Talk through the zones with your child. Ask them how they would feel in each
zone?

• Discuss what emotion they feel in each zone e.g., in the yellow zone I
may feel worried.
• How they physically feel e.g., in yellow zone I may have butterflies in
my stomach or have sweaty palms (if feeling anxious).
• Then discuss what might they be doing- what be their actions e.g., in
yellow zone would they be pacing around, snapping at others,
fidgeting?
• Then discuss how to help them move into the Green zone e.g. if I was in
the Yellow zone and feeling anxious I might find competing some yoga
stretches/ breathing techniques helps me get back into the green
zone.
• Create a list of strategies that work for the child- Remind the child that
we are all unique and the strategies that work for one person might not
help them so they need to think about what would help them.

Remind them that we will experience all zones and there are no good or bad
zones- however our success in regulating our emotions depends on us
recognising our emotion, understanding it and putting a support strategy in
place.

If you are using zones at home and in school ensure you are all being
consistent, there may be a different tool box needed for school or the same
have a discussion with school to set the appropriate strategies for both
places. Use the same language or visuals so not to confuse your child.

Tools to help communicate what zone your child is in.

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What are the self-regulation tools we can use?
Every child will have a different set of tools that help them get back to their
green zone – this will relate to hobbies, interests, and personal preference.
Some examples are listed below and can be taught and practised in school
and at home to provide your child with a toolkit of strategies. They can
include:
• Sensory tools: having a snack or something to drink; fidget toys; walk
and movement breaks; exercise; listening to music; sand/ water/messy
play;
• Thinking tools: thinking about the size of the problem and the reaction –
is it a tiny/little/medium/big/huge problem; how big do you see the
problem/ how big do others see the problem? how big should your

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reaction be? positive self-talk; discussing the problem with adults/
peers.
• Calming activities: lights on/off; change seating; temperature of the
room; noises in the room; independent working area; relaxation area;
reading; colouring/drawing; listening to music; breathing exercises.

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Further resources:
For more information and resources about Zones of Regulation visit The
Zones of Regulation | A Curriculum For Emotional Regulation

For more resources to help with developing skills or for


further helpful tips and tricks, please visit our website or
lookout for our Facebook posts.
www.nhsborders.scot.nhs.uk/cypot

www.facebook.com/CYPOTNHSBorders

Link to YouTube channel - Sensory Integration Mini Series - YouTube

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