Zones of Regulation
What does it mean to regulate?
To adjust, manage, or control something so it works well.
True or false: not all our feelings and Zones are okay?
False. All our feelings are okay. We can expect to move through all the Zones. HOWEVER, some behaviors are unsafe or hurtful.
What are body signals?
Body signals are clues that help us to understand our emotions and Zones.
What is the first step in a zone check-in?
Pause.
What is a trigger (based on our learning)?
An unwelcome situation that causes us to feel less regulated, such as anger, worry, or panic.
Which color zone represents being calm and focused?
Green zone
We make choices based on our perspective. What is perspective?
Perspective is your unique way of feeling, viewing, or thinking about something.
Our body signals connect to our Zones. Name three body signals.
Answers Will Vary.
Energy, breath, heart rate, thinking, movement, eyes, voice, muscles, stomach
There are two ways to check-in. One way is to check-in with ourselves. What is the other?
We can check in with others.
What is one thing to notice in a situation? Hint: think of the wh- question words.
Where you are, when it is taking place, what is happening, who is around you.
What is the purpose of the Zones of Regulation?
To help with emotional self-regulation
I am feeling proud and am in the Green zone. What is a situation where I might have this feeling?
Answers will vary.
Possible answer: I win a prize. I do well on a test. I accomplished a goal.
Why is understanding our body signals important?
They help us identify our feelings and Zones.
This self-awareness helps us with regulation.
True or False: It is important to check in with yourself or others a few times throughout the day.
TRUE!
What is one difference between a trigger and a spark?
Triggers cause uncomfortable feelings.
Sparks cause strong feelings of joy.
True or false: When we think about our Zones, we are describing how we feel INSIDE, not our behavior on the OUTSIDE.
True!
In a situation, people will experience different Zones. What are two different feelings someone can have about riding a bike down a hill.
Excited (yellow), "bring it on!"
Terrified (red), "That's too steep!"
You are in the Red Zone. Name four body signals that tell you that you are in the Red Zone (example: heart rate, breath).
Rapid breath, pounding heart, tight muscles, wide open or blurred vision, scrambled thinking, highest energy.
We move through zones throughout the day. Which zone does Levi start out in and which zone is he in later?
On the morning bus ride, Levi’s energy is low and he is feeling bored. During math, Levi’s hearing aid battery died. His heartbeat is faster and he is feeling frustrated.
Blue --> Yellow
Knowing our triggers and sparks helps us be able to make a plan for when they happen.
Matthew knows if his question is not answered during class, it is a trigger, causing him to feel frustrated. How can he plan?
He makes a plan to write down his question on a post-it note to give to the teacher later.
There are 4 zones: red, yellow, green, and blue. Name three feelings that fall into each zone.
Yellow: excited, frustrated, worried/anxious, embarrassed, silly, annoyed, jealous, overwhelmed
Green: proud, calm, content, relaxed, focused, grateful, happy, comfortable
Blue: sick, lonely, hurt, tired, exhausted, shy, depressed, bored
You are being greeted by a dog. Explain why you might be terrified (red zone) and why you might be happy (green zone).
Answers will vary.
Person A is terrified because they have had a bad interaction with a dog in the past and are worried the dog will bite them. Person B is happy because they love dogs.
You are in the Green Zone. Name five body signals that tell you that you are in the Green Zone (example: heart rate, breath).
Regular heart rate, relaxed/regular muscles, calm/regular breath, clear/focused thinking, relaxed smile, regular voice, medium energy.
What is one reason why a zone check-in important?
1) It helps us notice and make sense of our feelings. 2) It helps us figure out if and how to regulate. 3) It makes it easier to share or communicate our feelings with others.
Knowing our triggers and sparks helps us be able to make a plan for when they happen.
Sara knows that sitting by her best friend is a spark, causing her to feel excited and unfocused in class. How can she plan?
She makes a plan to sit apart during class, and spend time with her friend at lunch.