Know Your Zones
Which zone describes feeling calm, focused, and ready to learn?
Green Zone
You get a text from your best friend saying, "We need to talk." You immediately start worrying. What zone might you be in?
Yellow Zone
Taking slow, deep breaths is one strategy that can help regulate your emotions
Deep Breathing
What is an emotion?
a feeling or response to something happening internally or externally
True or False: Being in the Red Zone automatically means someone is behaving badly.
False
Which zone might include feeling nervous, frustrated, worried, or excited?
Yellow Zone
You studied hard and receive an A on your test. You're excited and want to celebrate. what zone could you be in?
Yellow or Green Zone
If you are overwhelmed during class, asking to step into the hallway for a brief break can be an example of what strategy?
taking a break
What are some signs that can tell you that you're becoming stressed?
racing heart, tense muscles, sweating, shaky hands, stomachache, or rapid breathing
True or False: You can experience different zones throughout the day.
True
Which zone is associated with intense emotions such as anger, panic, or feeling out of control?
Red Zone
Someone cuts you off in the hallway and you immediately want to yell at them. What zone might you be in?
Red Zone
Name two healthy strategies you could use when you're feeling overwhelmed.
deep breathing, taking a break, listening to music, exercising, talking to someone, journaling, etc.
What is a "trigger"?
something that contributes to or causes an emotional response
Can two people experience the same situation but be in different zones?
Yes.
True or False: The goal of Zones of Regulation is to stay in the Green Zone all the time.
False
You stayed up until 2am finishing homework. The next morning, you feel exhausted and don't want to talk to anyone. What zone might you be in?
Blue Zone
You're angry at a friend and are about to send an insulting text. What are some strategies you could use before responding?
pause, take a break, breathe, or wait until you're calmer before responding
Why might it be helpful to recognize your emotions early?
it gives you a chance to choose a coping strategy before the emotion becomes more intense
You are having a stressful day. You didn't sleep well, you're worried about an upcoming test, and then you have an argument with a friend. By the end of the day, you feel angry and overwhelmed.
Identify two factors that may affected your emotional regulation and describe two strategies you could use to help yourself.
didn't sleep well, worried about the test, argument with friend
taking a walk, deep breathing, talking to a trusted adult, exercising, listening to music and other healthy coping strategies
Why is it important to learn the Zones of Regulation?
So we can recognize how we are feeling, understand what may be affecting us, and choose healthy strategies to regulate our emotions and behavior.
You walk into class after having an argument at home. You can't concentrate even though nothing is wrong at school. What might be affecting your regulation?
emotions from the situation at home/outside stressors
Why might the same coping strategy work for one person but not another?
Because people respond differently to strategies and what helps one person regulate may not help someone else.
What is the difference between an emotion and a behavior?
an emotion is what you feel, while a behavior is how you choose to respond or act
Would identifying the zone you are in be enough to regulate your emotions?
Knowing the zone you are in creates awareness of your emotions BUT you still need to identify what caused or contributed to the emotion, the physical and emotional signals you experience, and recognizing what you need to do at that moment