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?
Listen to music, think about something else, take a walk, talk to someone you trust, take deep breaths, etc.
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
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, loud noises, being rushed, schedule changes, etc.
What are fidget toys and give one example
Something that can be squeezed, spun, or stretched, these small tools provide sensory input that reduces stress and boosts focus during tasks. (fidget spinner, stress ball)
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 feelings are in the yellow zone?
Anxiety, worry, frustrated, silly, excited
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., talk to your teacher.
What is one strategy you can use when you feel triggered at work?
Ask your boss for a break, think happy thoughts, take deep breaths, etc.
Why is it important to recognize your emotions before reacting?
It helps you choose a safe and smart way to respond
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.
Other than anger, what other feeling would be in the red zone?
Fear and Elated/Overjoyed
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?
Positive self-talk, ask if you can finish another task first, ask your supervisor if you can take a quick break, as if you can get help from another coworker.
You’re triggered by a coworker’s tone of voice. What are three steps you can take to stay calm and respond appropriately?
Use a calming strategy, think before reacting, talk to a supervisor or trusted adult
Name when you should use a calming strategy
Whenever you notice your emotions or stress levels rising and you feel yourself moving out of the Green Zone
What part of the brain does the thumb represent in the Hand Model of the Brain?
Limbic System (amygdala)