The Zones of Regulation
What are the four zones of regulation and what color is each one?
Blue, Green, Yellow, and Red
You spilled your drink during a break and feel embarrassed. What’s one way to stay cool and move on?
Take a deep breath and clean it up calmly.
What is an emotional trigger?
Something that causes a strong emotional reaction
What is one simple way to calm down when you feel upset or angry?
Take a deep breath
What does “flipping your lid” mean?
Losing control of your emotions, like getting really angry or upset.
Which zone is best for learning and paying attention at school or work?
Green zone
A coworker gives you feedback that feels unfair. What’s a respectful way to respond without flipping your lid?
Stay calm, listen, and ask questions to understand their point.
Name one common emotional trigger that might happen at work.
Being interrupted, feeling ignored, or getting unexpected feedback
You’re feeling overwhelmed and frustrated during class. What are three steps you can take to stay cool and get back on track?
Use a calming strategy, ask for help, take a break, use positive self-talk, etc...
What part of your brain helps you stay calm and make good choices?
The thinking part — your prefrontal cortex.
If you’re feeling tired or sad, which Zone might you be in?
Blue Zone
You’re asked to do a task you don’t understand and feel frustrated. What can you do to stay in the Green Zone?
Ask for help or clarification, take a short break if needed.
How can you tell when you’ve been emotionally triggered at work?
You might feel upset, angry, nervous, or want to leave the situation.
What does it mean to “take a break” when emotions feel too strong?
Step away from the situation to calm down and think clearly
In referring to the Hand Model of the Brain, what part of the brain is represented by the forearm/wrist?
The brain stem.
What are two tools or strategies you can use to get back to the Green Zone?
Deep breathing, taking a break, fidget, talking to someone etc...
You’re working on a group project and someone keeps interrupting you. What are two strategies to stay cool and communicate your needs?
Use “I” statements, ask to speak without interruptions.
What is one strategy you can use when you feel triggered at work?
Take deep breaths, ask for a break
Name two different things you can do to help yourself feel better when you’re in the Red Zone.
Use a fidget, talk to someone, take a break, drink water, listen to music...
Why is it important to recognize when you’re about to flip your lid?
So you can use a strategy to calm down before losing control.
You’re in the Red Zone and feel really angry. What steps can you take to safely calm down and move to the Yellow or Green Zone?
Use a calming strategy, ask for help, go to a quiet space etc...
You’re having a tough day and your supervisor asks you to do something last minute. You feel overwhelmed. What are three steps you can take to manage your emotions and respond professionally?
Pause and breathe, use positive self-talk, ask if you can finish another task first.
You’re triggered by a coworker’s tone of voice. What are three steps you can take to stay calm and respond appropriately?
Pause and breathe, think before reacting, talk to a supervisor or trusted adult
Why is it important to recognize your emotions before reacting?
It helps you choose a safe and smart way to respond
What part of the brain does the thumb represent in the Hand Model of the Brain?
Limbic System (amygdala)