Zones of Regulation
It is completely normal and okay to move in and out of different zones throughout the day.
True
What could you do at home and at school when you get annoyed, angry, overwhelmed, or have feelings of anxiety?
Take a break, use a fidget, take a deep breath, take a walk, get a drink of water, talk to an adult
Name ONE adult at school that you feel comfortable going to ask for help
(person's name)
5-4-3-2-1 method
5 things you can see, 4 you can physically feel, 3 you can hear, 2 you can smell, and 1 you can taste
Give an example of a poor way to cope with feeling frustrated/angry? and why is it a poor choice?
Name calling... may hurt someone's feelings
Hitting/kicking/throwing... someone can get hurt
(other examples)
Your palms are sweaty, your heart is beating fast, and you have "butterflies" in your stomach. What emotion are you feeling?
Anxious or nervous (Yellow Zone)
What is your favorite strategy to use when you need a break?
(Insert break tool here )
Describe what a supportive friend would do if their friend was having a bad day at school?
Ask if they want to talk about it, give them a hug or pat on the back, remind them why they are special/what they like best about them...
the practice of replacing negative or unhelpful thoughts with encouraging, positive phrases
positive self-talk
What's an example of positive self talk when you are having a hard time with classwork?
"I can ask for help and try my best!"
"I'm here to learn and get smarter!"
"Hard things get easier with practice!"
You've been staring at a blank page for 20 minutes and don't know what to do. What zone might you be entering?
The Blue Zone (feeling unmotivated/stuck) or the Yellow Zone (feeling frustrated).
Name a deep breathing technique
box breathing, 5 Finger Breathing, Blow out the candles and breathe in the flowers
Name one adult you can go to at home for help
(person's name)
Instead of thinking about the past or worrying about the future, mindfulness is all about focusing on this specific time
How can you turn this Negative self talk into Positive self-talk?
"I will never be allowed to watch tv or play on the tablet!"
"As soon as I'm done with this work I get to play!"
(Other example)
A discrete strategy you can use at your desk without disturbing others.
Hand squeezes, chair presses, or drawing
I feel [emotion] when [behavior] because [reason or impact]. I need/would like [request]."
True or False: If you ignore someone who is bothering you, it always makes the problem go away
What is False (Sometimes you need to use your words or ask an adult for help)
A technique that involves moving your attention slowly from the top of your head to the tips of your toes to notice how your body feels
body scan
Turn these negative self talk statements into positive self talk statements:
"My mom is so unfair; she never lets me stay up late!"
"Im so dumb at math"
"My mom wants me to get good sleep"
"Math is hard for me now, but it'll get easier with practice"
(Other examples)
You are working on a group project, and a classmate completely changes your work without asking. You notice your jaw clenching, your chest tightening, and a strong urge to yell. What are these physical sensations called, and how do they help you manage your zones?
These are "body signals". Recognizing them acts as an early warning system to let you know you are moving from the Green Zone into the Yellow or Red Zone before you lose control of your behavior.
This is the act of directing your attention to the present moment, which can help calm your body and mind
What is mindfulness
What clues can other people see when I am getting upset and need a break?
I get quiet or stop talking, I stop doing my work or activity, My voice gets loud....
Name an emotion the student may be feeling in this situation
"Student puts his/her head down on their desk and refuses to do any homework."
Frustrated
Mad
Tired
Overwhelmed
the events or experiences, or physical states (like being hungry or tired) that cause an emotion to build up quickly
emotional trigger