Some children may have a difficult time regulating their emotions. This could stem from being unable to communicate their feelings or not understanding how emotions affect how their body feels. The Zones of Regulation curriculum developed by Leah Kuypers helps us teach children how they are feeling by categorizing emotions into zones that correlate with body reactions.
What Are the Zones of Regulation?
The Zones of Regulation divide emotions and states of alertness into four distinct categories, each represented by a color:
- Blue Zone: This zone includes feelings of sadness, fatigue, or boredom. It represents a low state of alertness, meaning our body might feel tired or slow.
- Green Zone: The green zone is the ideal state for learning and interacting. It includes emotions like happiness, focus, and calmness.
- Yellow Zone: This zone is characterized by heightened alertness, which can include feelings of frustration, anxiety, or excitement. In this zone, our body might feel tense, uncomfortable, or jittery.
- Red Zone: The red zone represents intense emotions like anger, rage, or extreme excitement. It’s a high-alert state where self-control may be difficult, and may result in meltdowns/tantrums, crying, and possibly hitting/aggressive behaviors.
It is important to note that all zones are okay and it is normal for everyone, adults included, to move throughout the zones throughout the day/week. The goal is not to avoid any particular zone but to recognize and navigate through them effectively. Children should have the tools to calm their body and bring them back down to the green zone when they are ready. These tools are called calming strategies.
Calming Strategies for Each Zone
1. Blue Zone Strategies
When in the blue zone, individuals may feel sluggish or unmotivated. Strategies for this zone aim to boost energy and engagement:
- Movement Breaks: Light physical activities like stretching, walking, or bouncing on a yoga ball can energize the body.
- Uplifting Music: Listening to upbeat songs can shift the mood.
- Positive Affirmations: Repeating phrases like “I can do this” can help reframe negative thoughts.
- Engage in a Favorite Hobby: Drawing, reading, or playing a quick game can bring a sense of joy and purpose.
2. Green Zone Strategies
The green zone is where you want to stay, but it requires maintenance. Strategies for this zone focus on sustaining emotional equilibrium:
- Mindfulness Practices: Breathing exercises or meditation can reinforce calmness.
- Gratitude Journaling: Writing down things you’re thankful for helps maintain a positive outlook.
- Routine Building: Predictable routines can support a balanced state.
- Balanced Nutrition: Eating healthy snacks keeps energy and mood stable.
3. Yellow Zone Strategies
In the yellow zone, emotions are heightened but still manageable. Strategies here focus on self-regulation before emotions escalate:
- Deep Breathing: Techniques like box breathing can reduce anxiety.
- Progressive Muscle Relaxation: Tensing and releasing muscles help relieve physical tension.
- Use a Fidget Tool: Squeezing a stress ball or playing with a tactile object can help channel nervous energy. Some fidgets include pop-its, infinity cubes, and stretchy noodles/tubes.
- Take a Sensory Break: Spending a few minutes in a quiet, dark space or engaging with sensory objects can help. These might look like swinging with slow and steady pace, watching an ocean/wave light, or playing with kinetic sand.
4. Red Zone Strategies
The red zone requires immediate calming strategies to regain control:
- Safe Space Retreat: Step away to a designated calm area to cool down.
- Expressive Outlets: Drawing, writing, or even tearing paper can help release intense emotions.
- Guided Visualization: Imagining a peaceful scene can reduce overwhelming feelings.
- Count Backwards: Counting from 10 to 1 focuses attention away from the trigger.
How could this be implemented?
It may take some time to figure out what works for each child, as everyone’s sensory and emotional needs are different. Some children may have trouble communicating their feelings or asking for calming strategies. It may be beneficial to have printed pictures of preferred calming strategies so they can point to or show adults how to help them. The Zones of Regulation website has free printables that can help implement this in the home.
If you have any concerns about your child’s development, Kids Place Pediatric Therapy in Arizona is here to help!
