Homebuilders – The zones of regulation

The ability to identify and communicate our emotions, and respond to them in helpful and healthy ways, is a lifelong skill that can begin in the family home. However, if this isn’t something you are used to, it can feel difficult to find a place to begin. The Zones of Regulation is a simple framework designed to help people, especially children, develop self-awareness and emotional regulation skills. The framework divides emotions into four colour-coded zones: Blue, Green, Yellow, and Red, each representing a different state of emotional activation.

Blue Zone: This zone represents low energy and feelings of sadness, boredom or tiredness. Strategies to move from the Blue Zone to a more regulated state could include taking deep breaths, engaging in relaxing activities or seeking sensory input.

Green Zone: The Green Zone signifies a calm and focused state. It’s the best zone for learning, social interaction and daily activities. Emotions like happiness, contentment and relaxation fit into this zone. Strategies to stay or return to the Green Zone include positive self-talk, engaging in hobbies, and practising mindfulness.

Yellow Zone: The Yellow Zone represents a heightened emotional state, but we still have some control of ourselves. Feelings of frustration, anxiety, or excitement fall within this zone. We may feel a bit wobbly or worked up. When we recognize we are in the Yellow Zone we can use strategies like taking a pause, using sensory tools or try to problem-solve.

Red Zone: The Red Zone signifies an extremely heightened state of emotional intensity and loss of control. This is the ‘toys are out of the cot’ zone. Emotions like anger, feeling overwhelmed and extreme anxiety fit in this zone. The focus here is identifying when we and others are in the Red Zone, so that we can learn and implement effective coping strategies such as deep breathing, taking time away, or seeking support from a trusted person.

There are lots of helpful resources and printouts available online. When teaching this tool to children/young people, you could do an activity together and come up with ideas and strategies for each zone that is specific to your whānau.

Modelling the language and coping skills is a great teaching tool. Next time you’re in traffic or feel yourself getting frustrated, name it! This could sound like, “oh boy, I can feel myself entering the yellow zone, I’m just going to take a few deep breaths”. Children learn best through observation. It is also beneficial for children to realise that we have our own emotions as adults and watching us work through them effectively will help them learn to do the same.

Different strategies may suit different family members so try to stay open and curious. For example, ‘let’s take a break and have a snack and see if that helps’. Having the zones in an accessible place like on the fridge makes it easy to reference.

For further support regarding emotional awareness and regulation, feel free to call Homebuilders on 09 425 7048 or 0800 100 037 for a chat.