The 4 Zones
You are sitting at your desk, focused, calm, and ready to learn.
Name 2 tools you can use to regulate your emotions.
I can play and enjoy the outdoors. I can read and study. I can help a friend. I can list down why I feel good to help cheer me up when I'm not okay.
I can get a drink of water. I can sit up straight. I can take a short walk. I can tell someone how I feel.
I can stop whatever I am doing. I can step back and think. I can ask for a break. I can ask for help.
I can close my eyes and count to 20. I can take deep breaths. I can think of a place where I feel safe. I can write, talk, or draw about what I feel.
Drink of water
Count
Deep breaths
Squeeze and release
Wall push ups
Use fidgets
Draw
Write this
Talk with adults
Take a break
Self talk
Take a walk
Stretch
Volcano breath
Lift something heavy
Ask for a snack
Think of a calm place
Listen to music
If a classmate is in the Green Zone and ready to learn, what might their body look like?
sitting up straight, smiling, making calm eye contact, or having a relaxed body
You feel silly, excited, and have a little extra energy, but you are not completely out of control yet.
Yellow Zone
You are trying to finish a tough assignment, but your face feels hot and your head hurts because you are getting frustrated. What should you do?
Deep breaths
Box breathing
Break / Cool-down
If someone is in the Blue Zone because they feel tired, sad, or sick, what clues does their body give you?
slouched shoulders, moving slowly, a frowning face, or resting their head on their desk
You feel completely exhausted and moving slowly after staying up late, or your body feels completely overwhelmed and furious after losing a game.
Red or Blue zone
Maya is sitting at her desk during math class. Her hands feel restless, and she is having trouble focusing on her worksheet.
Fidget toy of some sort
If a student’s engine is running hot in the Yellow Zone (feeling silly, anxious, or frustrated), what body language clues might you notice?
fidgeting, bouncing feet, talking quickly, pacing, or a tense face