Understanding the Zones of Regulation 

Throughout the day, our emotions can shift quickly. The Zones of Regulation help individuals recognise how they’re feeling and apply helpful strategies to stay balanced and in control. Each zone represents a different emotional state.

The Four Zones & How They Feel

🟢 Green Zone (Optimal State)

• Feeling: Focused, calm, confident, ready to engage.
• Example: “I feel steady, everything is flowing smoothly, and I’m thinking clearly.”
• This is the ideal zone for learning, working, and interacting positively with others.

🟡 Yellow Zone (Heightened Alertness)

• Feeling: Nervous, excited, slightly anxious, distracted.
• Example: “I just made a mistake, and I feel my hands getting sweaty.”
• A little stress can be helpful—but too much can reduce focus and performance.

🔴 Red Zone (Out of Control)

• Feeling: Frustrated, overwhelmed, panicked, angry.
• Example: “Something didn’t go my way and now I feel like lashing out.”
• This zone often leads to impulsive reactions and poor decision-making.

🔵 Blue Zone (Low Energy or Withdrawal)

• Feeling: Tired, unmotivated, sad, sluggish.
• Example: “I feel drained and it’s hard to focus on anything.”
• This zone can make it difficult to stay connected or productive.

List of Situations for the Zones of Regulation Activity

These scenarios encourage participants to reflect on their emotional state. After choosing a zone, they can discuss their reasoning.

1. You’re about to give an important presentation.
2. You’ve made several small mistakes in a row and feel discouraged.
3. You’ve just completed a big task and feel energised.
4. You’ve been working all day and are starting to lose concentration.
5. You made an obvious error on something you usually do well.
6. You’ve received new instructions and are trying to process them.
7. You’re waiting for your turn and starting to feel tired.
8. You’ve just done something really well and feel proud.
9. Someone made an unfair comment and you feel frustrated.
10. You feel nervous before starting something important.

Coping Strategy Cards (Deck for Each Zone)

Participants draw a card with a strategy suited to their zone. These help build regulation skills through guided coaching.

🟢 Green Zone (Maintaining Focus & Readiness)

• Pre-Task Routine: Take a deep breath, stretch, and visualise your next step.
• Confidence Boost: Tell yourself, “I’m prepared and ready.”
• Stay Present: Focus only on what’s happening now, not on past or future events.
• Body Awareness: Notice any tension—relax your shoulders, unclench your jaw.
• Controlled Breathing: Inhale deeply through your nose, exhale slowly through your mouth.

🟡 Yellow Zone (Calming Anxiety & Refocusing)

• Box Breathing: Inhale for 4 seconds, hold for 4, exhale for 4, hold for 4.
• Grounding Technique: Name 3 things you see, 2 you hear, 1 you feel.
• Positive Self-Talk: Replace “I can’t do this” with “I’ve got this.”
• Shake it Off: Move your body—shake your arms or stretch to release energy.
• Take a Pause: Give yourself a moment to reset before proceeding.

🔴 Red Zone (Cooling Down & Regaining Control)

• Step Away: Take three deep breaths before responding.
• Tactile Reset: Press your fingers against an object and focus on its texture.
• Verbal Reset: Say quietly, “This is a new moment.”
• Movement Reset: Step away briefly, stretch, then return calmly.
• Perspective Shift: Ask yourself, “Will this matter tomorrow?”

🔵 Blue Zone (Increasing Energy & Engagement)

• Power Move: Do 5 jumping jacks or quick stretches to energise.
• Pump-Up Phrase: Say something motivating like, “Let’s go!”
• Music Boost: Hum a tune or recall a rhythm that lifts your mood.
• Goal Check-In: Choose a small, immediate goal to focus on.
• Posture Adjustment: Stand tall, roll your shoulders back, and smile.

How to Use These Resources in the Activity

1. Call out a situation: Participants move to the zone that matches how they would feel.
2. Discuss choices: What made them choose that zone? What physical or mental signs do they notice?
3. Draw a strategy card: From their chosen zone’s deck, each person tries a regulation strategy.
4. Reflect: What worked best? Which strategy could be useful in real-life situations?

By participating in this activity, individuals build awareness of their emotional states and learn tools to help manage them effectively—leading to better communication, focus, and wellbeing.