Zones of Regulation
What are The Zones of Regulation?
The Zones of Regulation is a simple way for children to notice how they feel and choose helpful next steps. Feelings are grouped into four colour “zones”:
- Blue: low energy feelings like tired, sad or unwell
- Green: calm, focused, ready to learn
- Yellow: heightened but in control, e.g. excited, worried, silly, frustrated
- Red: very upset or out of control, e.g. angry or panicked
There is no 'wrong' zone; all feelings are valid and are often moved between throughout our day. We teach children to recognise their zone and use tools to regulate themselves within that zone.
How you can support at home
Try one or two of these ideas. Keep it light and consistent.
1) Fridge check-in
- Put a small four-colour chart on the fridge.
- Use a photo magnet or name label your child can move.
- Ask: “What zone are you in?” and “What could help you feel better?”
2) Family language
- Model your own thinking: “I’m in Yellow after work; I’ll take three deep breaths.”
- Use simple stems: “I’m in… because…” “I need…” “This helped me…”
3) Calm kit
- A small box with a few choices: colouring, favourite book, stress ball, ear defenders, fiddle toy, lotion for “breathe and smell,” water bottle.
4) Quick regulation tools
- Breathing: five-finger breathing, box breathing (in 4, hold 4, out 4, hold 4).
- Movement: wall push-ups, star jumps, stretch to the ceiling, 30-second shake-out.
- Sensory: wrap in a blanket, look out of the window and count five things you can see.
5) Plan ahead for tricky moments
- Make a small card: “When I’m Yellow I can… choose a book, ask for a cuddle, do 10 jumps.”
- Keep it where your child can reach it.
6) Use stories and TV
- Pick a character and ask: “What zone are they in now? What might help them?”
- This builds emotional vocabulary without it feeling like a lesson.
7) Limits with empathy
- Acknowledge the feeling first: “I can see you’re in Red and really angry.”
- Keep boundaries clear and kind: “We keep people safe. Let’s try our calm kit.”
What Zones is not
- It is not a reward chart.
- It is not about judging emotions.
- It is a shared language to help children understand themselves and make good choices.
Below are some PDFs that you may wish to download and use at home:
