A Parents’ Guide to The Zones of Regulation

 

The Zones of Regulation is an internationally renowned intervention which helps children to manage difficult emotions, known as ‘self-regulation’.

Self-regulation can go by many names such as ‘self-control’, ‘impulse management’ and ‘self-management’. Self-regulation is best described as the best state of alertness for a situation. For example, when your child takes part in a sports game, they would need to have a higher state of alertness than when, for example, they were working in a library.

From time to time, all of us (including adults) find it hard to manage strong feelings such as worry, anger, restlessness, fear or tiredness, and this stops us from getting on with our day effectively. Children who feel these emotions often find it hard to learn and concentrate in school. The Zones of Regulation aims to teach children strategies to help them cope with these feelings so they can get back to feeling calm and ready to learn. These coping strategies are called ‘self-regulation’.

 

 

 

 

 

We will teach the children that everyone experiences all of the Zones. The Red and Yellow zones are not ‘bad’ or ‘naughty’ Zones. All of the Zones are expected at one time or another. We will show them that the Blue Zone, for example, is helpful when you are trying to fall asleep.

We will be using the Zones language as part of daily school life so all staff will be referring to them, not just their class teacher.

Some children might prefer not to use the ‘Zones language’ but label the emotions directly – this is fine and encouraged!

How can you help your child use The Zones of Regulation at home?

• Identify your own feelings using Zones language in front of your child (e.g.: I’m frustrated. I think I am in the Yellow Zone.”)
• Talk about which tool you will use to be in the appropriate Zone (e.g.: “I need to take

four deep breaths to help get me back to the Green Zone.”)

• At times, wonder which Zone your child is in. Or, discuss which Zone a character in

a film / book might be in. (e.g.: “You look sleepy. Are you in the Blue Zone?”)

• Engage your child in discussion around Zones when they are in the Red Zone is unlikely to be effective. You need to be discussing the different Zones and tools they can use when they are more regulated/calm.
• Teach your child which tools they can use and when. (eg: “It’s time for bed. Let’s read a book together in the comfy chair to get you in the Blue Zone.”)
• Regular Check-ins. “How are you feeling now?” and “How can you get back to Green?”
• Modelling to your child that it is important to remember how you use tools to get back to the green zones. You might say “I am going to make myself a cup of tea and do some breathing exercises because I am in the blue zone” and afterwards tell your child how using those tools helped you get back to the green zone.
• Praise and encourage your child when they share which Zone they are in.

When children are stuck…

We encourage children to think of the strategies that they use to support them when they are in a zone as their ‘tools.’
Deep breathing is one of the many beneficial strategies to teach your child-
Your child can learn to change short, shallow breaths that can cause hyperventilation to deep, long breaths that help create a feeling of internal calmness. Short, shallow breaths tend to make feelings of anxiety and anger worse, hence calm breathing can give your child a sense of control and relief.

Here are some more strategies you might like to try:
1 Think of something that makes you laugh
2 Squeeze a stress ball or pillow as hard as you can
3 Go for a walk
4 Slowly count backward from 10
5 Swing on a swing
6 Draw a picture of something that makes you happy
7 Do a doodle.
8 Write a letter  
9 Listen to music
10 Play with play-doh
11 Talk to a grown-up
12 Talk to a friend
13 Use positive affirmations
14 Make a list of things that you love
15 Close your eyes and think about your favourite place
16 Read a book

17 Rip up paper
18 Dance
19 Do some yoga
20 Ask for a hug
21 Hug your favourite stuffed animal
22 Watch funny videos
23 Build with Lego
24 Do 10 jumping jacks
25 Spend time with a pet
26 Look through a photo album
27 Use a fidget toy
28 Go outside
29 Get some sleep
30 Have a healthy snack

31 Do wall push ups

32 Lift something heavy

33 Complete a maze

34 Squeeze and release fists

Tips for practising the Zones of Regulation

• Know yourself and how you react in difficult situations before dealing with your

child’s behaviours.

• Know your child’s sensory threshold. We all process sensory information differently

and it impacts our reactivity to situations.

• Know your child’s triggers.
• Be consistent in managing your child’s behaviour and use the same language you use at home.
• Empathise with your child and validate what they are feeling.
• Have clear boundaries/routines and always follow through.
• Do not deal with an angry, upset child when you are not yet calm yourself.
• Discuss strategies for the next time when you are in a similar situation.
• Praise your child for using strategies. Encourage your child to take a sensory break to help regulate their bodies.

Common questions on the Zones of Regulation

Can my child be in more than one zone at the same time?

Yes. Your child may feel tired (blue zone) because they did not get enough sleep, and anxious (yellow zone) because they are worried about an activity at school. Listing more than one Zone reflects a good sense of personal feelings and alertness levels.

Should children be punished for being in the RED Zone?

It’s best for children to experience the natural consequences of being in the RED zone. If a child’s actions/choices hurt someone or destroys property, they need to repair the relationship and take responsibility for the mess they create. Once the child has calmed down, use the experience as a learning opportunity to process what the child would do differently next time.

 

Can you look like one Zone on the outside and feel like you are in another Zone on the inside?

Yes. Many of us “disguise” our Zone to match social expectations. We use the expression “put on a happy face” or mask the emotion so other people will have good thoughts about us. Parents often say that their children “lose it” and goes into the Red Zone as soon as they get home. This is because children are increasing their awareness of their peers and expectations when in the classroom. They make every effort to keep it together at school to stay in the Green Zone. Home is when they feel safe to let it all out.

Where can I find out more about the Zones of Regulation?

www.zonesofregulation.com www.weareteachers.com/zones-of-regulation-activities https://www.theottoolbox.com/?s=zones+of+regulation

The Zones of Regulation - An Overview of The Zones for Parents (hes-extraordinary.com)