Zones of Regulation
The zone we're in when we're calm, relaxed, focused, and ready to go.
What is the green zone?
This emotion is shown through smiling.
What is happy?
Sonia was on Zoom for her third period class when her sister Jade comes up behind the computer and makes funny faces, trying to get Sonia to laugh. Sonia was trying to concentrate really hard because she didn't do so well on her last assignment and began feeling frustrated.
Answer can include:
I feel frustrated when you try to distract me. Please leave me alone.
I feel frustrated when (something that Jade did). Please (what Jade should do instead).
This coping tool represents our thoughts and emotions when we're feeling triggered. When we stare at it, it reminds us that if we just give ourselves time, our emotions and thoughts will settle.
What is a glitter bottle?
Sandra is not feeling well and thinks she might have a cold. Would it be best for Sandra to go for a run around the block OR rest and take a nap?
Rest and take a nap.
When someone is in this zone, their energy level is very low. Their feelings can include: being bored, tired, sad, and/or sick.
What is the blue zone?
This emotion is shown through burrowed eyebrows pointing down, glaring, or arms crossed.
What is angry? (or frustrated, irritated, etc.)
Jackson was playing Sorry! with his brother and sister. Jackson realized that his brother and sister were only sending his pieces back to start. When it happened again, Jackson flipped the board over and yelled "this is so unfair!" and stormed away. What I-message could Jackson have used instead?
Answers include:
I feel frustrated when you both gang up on me. Can we please play fair?
I feel (red zone emotion) when (what brother and sister are doing). Can you please (what they should do instead).
This coping skill can be used to calm down and focus. It can last anywhere from 1 minute to 10 minutes and involves sitting in a comfortable position.
What is meditate/meditation?
Jonathan is frustrated he lost in Fortnite and is feeling aggressive. Would it be best for Jonathan to use his Wreck-It journal OR use an I-message?
Wreck-It journal
If someone is in this zone, their energy level is very high and they may feel out of control. They might be feeling mean, frustrated, and/or aggressive.
What is the red zone?
This emotion is shown usually through tears. The person usually has their head down and is pouting.
What is sad? (or disappointed, upset, etc.)
Kyler had a rough day at batting practice and came home feeling disappointed that he didn't do so well. He just wanted to go to bed, but his mom began telling him he needed to finish washing the dishes. How can Kyler explain how he's feeling using an I-message?
Answer can include:
I feel exhausted because I didn't do well at practice today. Can I please do the dishes tomorrow?
I feel (blue zone emotion) because (explanation of practice). Can I please do the dishes tomorrow?
For this coping tool, you can make your own or you can find some online. It helps if you have the zoomies because it forces you to go around the house looking for items.
What is a scavenger hunt?
Tiana is feeling really nervous about receiving her test score. She feels like she has a million thoughts and emotions running through her head. Would it be best for Tiana to sit down & watch her glitter bottle OR do a brain break?
Glitter bottle
When someone is in this zone, they have a lot of energy and focus. Their feelings are usually negative, including feeling anxious, scared, and/or they have zoomies.
What is the yellow zone?
This emotion is shown through raised eyebrows. Someone might gasp or jump when they feel this emotion.
What is scared? (or startled, worried, etc).
Kristina was feeling really nervous about seeing the dentist. In the car, Kristina was shaking her legs and tapping her hands. Her dad snapped and yelled at her to stop moving around but this made Kristina feel even more fidgety and needed some water. How can Kristina tell her dad how she feels?
Answers include:
I feel anxious when you yell at me. Can you please speak nicely to me?
I feel nervous about going to the dentist. Can we please stop and get water?
I feel (yellow zone emotion) when (something about dad yelling OR going to the dentist). Please (something about getting water OR dad lowering his voice).
This coping skill can be used in many different ways. It involves a quick break and any type of movement (jumping jacks, pretending to walk on a tight rope, lunges).
What is a brain break?
Angie is feeling annoyed by her brother who keeps making weird noises. When Angie asks him to stop, he laughs and gets louder. Would it be best for Angie to take a walk outside OR stay in the room and play with slime?
Take a walk outside.
Joshua was waken up by his dog barking. He woke up cranky and annoyed. He decided to take a long, hot shower to cool down. Name the zone he started in and what zone you think he's in now.
What is he started in the red zone then moved to the green zone?
FREEBIE! Name any emotion that hasn't been named (can't use: happy, angry, sad, scared) and the body cues that normally go along with it.
Answer should include: facial expression and something the person might do with their body (hands, arms, legs, etc.)
Jenna is telling a story to Michelle but Michelle keeps looking at her phone. Jenna tells Michelle "I feel hurt when you're looking at your phone while I'm talking. Can you please listen to me?" How can Michelle respond with empathetic listening?
Answers include:
You sound hurt because I keep looking at my phone. I will listen to you.
You sound hurt because (what Michelle is doing). I will (what Michelle can do to make it better)
This coping skill involves creating your own coping tool. It's considered a form of origami.
What is making your own hexaflexagon OR flextangle?
FREEBIE! Name any coping tool that YOU would use to get from the Red Zone to the Green Zone.
Any healthy coping tool named such as: wreck-it journal, flextangles, brain break, slime, stress ball, etc.