Regulation Tools
"1, 2, 3, 4, 5, 6, 7, 8, 9, 10"
A voice in your head that is supportive and encouraging and promotes self-compassion, resilience, and good decision making.
What is your "Inner Coach"?
What is the biggest difference between the yellow and red zone?
The step where you pause to think about your situation, environment, and body signals and what impulses you are feeling.
What is "Stop"
Something I can wear that blocks sound when the room is too loud.
What are noise-cancelling headphones?
A voice in your head that judges, criticizes, and shames oneself, often focusing on perceived flaws and mistakes.
What is your "inner critic"?
Why are Yellow-Zone tools so important?
They can help you regulate your body before you lose control and move into the red zone.
The step where you think about your goal(s) and chose the option that will work well for you.
What is "Go"?
A toy that helps keep my hands busy when i have a lot of energy and need to pay attention.
What is a fidget toy?
Talking to yourself and focusing on strengths, encouraging, and supportive thoughts about yourself.
What is Positive self-talk or Positive affirmations?
A breathing technique that helps calm the body and mind.
What is deep breaths or mindful/guided breathing?
The step where you think about all of your different options, and the different ways they might work out.
What is "Opt"?
This physical activity can release tension and help bring your body back to the Green Zone when feeling anxious or frustrated. For example: yoga, neck rolls, arm circles, shoulder shrugs
What is stretching?
This thinking strategy involves carefully thinking about how big the problem is, and using that information to decide how big your reaction should be.
What is "size of the problem"?
A physical activity tool to use when you need separate yourself from the people/situation, and release excess energy.
What is "taking a walk"?
When should you use "STOP, OPT & GO"?
When there is a problem, trigger, or spark.
A way you can get your feelings out when you don't feel like talking to anyone.
Paying attention to the present moment, without judgement. This could look like guided breathing, yoga, or just sitting quietly.
What is "Mindfulness"?
This regulation tool involves recognizing when you need support and communicating that need to a trusted person.
Practice "OPT"ing
Sam is waiting patiently for snack when someone comes and cuts him in line. List 3 different options he has to chose from.
1. Tell a teacher
2. Ignore the person who cut him.
3. Push them out of the way.
Practice STOP, OPT, & GO
A group of four students (Alex, Ben, Clara, and David) are working on a science project. They're building a model of the solar system. Alex, who is usually very organized, is feeling frustrated because Ben and Clara are rushing and making a mess. They're using too much glue, not cleaning up scraps, and their parts of the model are uneven and sloppy. David is quiet and doesn't seem to care.
Stop: What is the Trigger/spark?
OPT: Name three options Alex has.
GO: Identify Alex's goal and chose the best option.
Stop: Trigger: Ben & Clara are being very messy.
OPT:
GO: Alex chooses Option 3 to reach his goal of neatly finishing the project. Alex takes a deep breath and says, "Guys, I'm feeling a little overwhelmed by the mess. Could we take a few minutes to clean up and organize our materials? And maybe we could agree on how much glue to use?"