Written by Beverly Bauman
Why teach self regulation? We all encounter situations that can test our limits. If we are able to recognize when we are becoming less regulated, we can take steps to recognize, validate and manage our feelings and guide ourself to a healthy place. For some this skill comes more naturally, while for others it takes more attention, support and practice. That is the goal of The Zones of Regulation. To make feelings easier to talk about, think about, and regulate, The Zones of Regulation organize our feelings, state of alertness, and energy levels into four colored zones- Blue, Green, Yellow, and Red.
The BLUE zone describes low states of alertness and down feelings, such as when a person feels bored, hurt, sick, tired, exhausted, or sad. Our energy is low with possible body signals including: heavy limbs, moving slowly, slow heartbeat, foggy head. When in the BLUE zone we can regulate by seeking (or co-regulate by OFFERING) comfort, energizing, or resting. The common theme is to notice our lower energy and/or down feelings and recognizing appropriate options for managing them.
The GREEN zone describes a calm, alert state, such as when a person feels calm, happy, content (ok), focused, proud, or relaxed. Our nervous system feels safe, organized, and connected with possible body signals including: relaxed muscles, comfortable body temperature, focused/engaged brain. When in the GREEN zone we can regulate by using tools and sports that keep us moving forward comfortably, such as choosing to eat a healthy snack, exercise, taking a break or pause for a mindful moment.
The YELLOW zone describes when our energy is higher, our emotions get a little stronger, and we may start experiencing frustration, worry, excitement, silliness, confusion. Our nervous system may feel overwhelmed, stressed, energetic with possible body signals including: wiggly, heart beating faster, body warming up, tense muscles, faster thoughts. When in the YELLOW zone we can regulate to manage energy and feelings as they get stronger through the use of mindfulness tools (such as breathing, mediation, counting and physical exercise) and taking time to pause, step away if needed, and taking a break before returning to the activity.
The RED zone describes a state of extremely high energy and intense, very overwhelming feelings such as elation, anger, intense terror, devastation, and rage. Our nervous system is in an extremely heightened start of alertness that potentially triggers our fight, flights, freeze or flee protective response with possible body signals including: faster heartbeat, flushed skin, hot/sweating, tense muscles. When in the RED zone we can regulate by pausing and assessing a situation (such as counting to 10 before we act, talking through the situation with a trusted friend or advisor) in order to gain a sense of control of our strong feelings and high energy.
The Zones of Regulation is a simple and common language that can be used to understand, talk about, and teach regulation. It can be adapted to any age and setting and is beneficial to all.
How can I use this at home and/or in the classroom?
- Talk through the different zones with your child(ren) and ask them how they feel in each zone.
- What emotions do they feel?
- What physical sensations do\ they feel? (For example, “I feel hot and my heart beats faster when someone takes the toy that I wanted to use.”)
- Discuss how every zone is ok and find different ways to help regulate (remember EVERY child and person is different and while some find yoga stretches and breathing techniques helpful others might benefit from time for reading, music, or taking part in an art activity).
Feelings can be incredibly complicated and difficult to label but are always valid. We routinely find ourselves falling within several different zones throughout each day and every zone is OK. In acknowledging, accepting, and supporting each zone of feelings, we are learning and teaching that every emotion is normal and ok to feel.