The Zones of Regulation: Complete Guide for Parents and Educators

What’s inside this article: Everything you need to understand and use The Zones of Regulation with your child or students. You’ll learn what each colored zone means, how to teach kids to recognize their emotions, practical strategies that actually work, and how to avoid common mistakes. Plus, you’ll get the latest information about the 2024 Digital Curriculum, research findings, and the new five-step Zones Pathway that makes regulation easier to teach and learn.

Disclaimer: This post contains affiliate links.

What is The Zones of Regulation?

The Zones of Regulation is a complete social-emotional learning (SEL) curriculum created by occupational therapist Leah Kuypers in 2011. It’s often used in schools and therapy settings, but parents can teach and implement The Zones of Regulation at home, too.

In fact, implementing the strategies across different environments increases the success of the program.

This evidence-based framework teaches kids about their emotions, energy levels, and body sensations. It also gives them real tools to manage all three.

The curriculum provides an easy way for kids to think and talk about how they feel on the inside and sorts emotions into four colored zones.

With over 300,000 copies sold and implementation in schools across 40+ countries, The Zones has become a leading approach for teaching self-regulation skills to children ages 4 and up.

As Leah Kuypers explains: “My mission is to honor all feelings and experiences people have in their bodies, as well as valuing the differences in how we regulate.”

The Zones of Regulation curriculum was recently updated, and it evolved to incorporate neurodiversity-affirming, anti-bias, and trauma-informed practices.

What Does The Zones of Regulation Teach Children?

This complete social-emotional learning program teaches a variety of social-emotional skills, starting with basic emotional awareness and advancing into self-regulation and navigating social situations.

The curriculum is designed to build skills systematically.

Core Skills Taught Using The Zones of Regulation:

Understanding Emotions

Your child learns to:

• Name their feelings with specific words
• Sort emotions into four color zones
• Notice how their body feels with different emotions
• Connect thoughts, feelings, and body sensations

Managing Their Body and Emotions

This is what self-regulation really means.

The Zones teaches kids to:

• Notice when they need to adjust their energy level
• Match their alertness to what’s needed for different activities
• Understand that different situations need different zones
• Use tools to shift zones when helpful

Recognizing Triggers

Kids figure out:

• What situations make them upset or excited
• How their environment affects them
• Early signs they’re getting dysregulated
• What sensory experiences help or hurt

Coping Strategies and Toolbox

This involves:

• Building a personalized “toolbox” of regulation strategies
• Learning when and how to use different tools
• Understanding that different tools work for different zones
• Practicing strategies proactively when calm

Size of the Problem

This skill helps kids:

• Match reaction size to problem size
• Develop perspective-taking skills
• Learn flexible thinking strategies
• Build stronger problem-solving skills

Understanding Social Situations

Your child learns about:

• Understanding expected vs. unexpected behaviors
• Recognizing how your actions affect others
• Reading facial expressions and social cues
• Building empathy and connection

The Four Zones: Colors & Their Meanings

The Zones of Regulation uses four colors to make it easy for kids to identify how they’re feeling. Each zone represents a different category of emotions and levels of alertness/energy.

They learn different strategies to help them cope and manage their emotions based on which color zone they’re in.

Remember: All zones are okay. We all experience every zone. The goal is awareness and choice, not staying in one zone.

The Green Zone

The Green Zone describes a regulated or calm state of alertness – the “just right” feeling.

This is often called the optimal zone for learning and socializing because you’re calm, focused, and ready to learn.

The Green Zone includes:

Emotional States:

• Happy and content
• Calm and peaceful
• Focused and alert
• Ready to learn
• Feeling okay
• Proud
• Grateful
• Thankful

Physical Indicators:

• Relaxed but alert body
• Steady breathing
• Appropriate energy for the task
• Body feels “just right”
• Clear thinking

What the Green Zone Means: While often ideal for classroom learning, the Green Zone isn’t the only acceptable zone. It represents a state where we feel in control and ready to engage.

The Zones teaches kids to use strategies to maintain this zone when appropriate:

• Continuing with current activities
• Using maintenance strategies
• Being aware of potential triggers
• Staying connected to their body’s signals

Examples of being in the green zone:

• Feeling satisfied after completing something
• Starting an assignment at school, feeling prepared and ready
• Enjoying time with friends, feeling relaxed
• Working on a project with good focus

The Yellow Zone

The Yellow Zone describes a heightened state of alertness and elevated emotions.

In this zone, we still have some control of our actions, but are starting to feel less regulated.

The Yellow Zone includes:

Emotional States:

• Frustrated or annoyed
• Anxious or worried
• Silly or wiggly
• Excited or energetic
• Nervous
• Confused
• Overwhelmed (mildly)
• Stressed

Physical Indicators:

• Increased heart rate
• Fidgety or restless
• Louder voice
• Faster movements
• Tense muscles
• Butterflies in stomach
• Starting to lose focus

What the Yellow Zone Means: The Yellow Zone might be a warning sign that we need to use caution and possibly employ self-regulation or co-regulation strategies.

We still have control but need to be mindful. Strategies your child might use in the yellow zone include:

• Taking deep breaths
• Using movement breaks
• Employing favorite calming strategies
• Taking space if needed
• Using positive self-talk

Examples of being in the yellow zone:

• Worrying about a test
• Feeling nervous before a presentation
• Getting frustrated with difficult homework
• Feeling excited about an upcoming event
• Becoming silly during unstructured time

The Red Zone

The Red Zone describes extremely heightened states of alertness and intense emotions.

When someone is in the Red Zone, their feelings are so intense that they have lost control of their emotions and reactions (This is a nervous system response).

This zone includes:

Emotional States:

• Anger or rage
• Extreme excitement/elation
• Terror or panic
• Devastation
• Out of control feelings
• Explosive emotions

Physical Indicators:

• Very rapid heart rate
• Face may be flushed
• Muscles very tense
• May yell or scream
• Physical aggression possible
• Flight, fight, or freeze response
• Cannot think clearly

What the Red Zone Means: The Red Zone represents our brains survival responses when overwhelmed or unsafe.

It’s important to note that being in the Red Zone is still okay – it’s a natural human response.

However, we need intensive strategies to regain control:

• Safety first approaches
• Co-regulation from trusted adults
• Intensive calming strategies
• Time and space to calm
• Processing after returning to green/yellow

Examples of being in the red zone:

• Devastation from a losing a pet
• Having a meltdown when overwhelmed
• Panic during an emergency
• Rage when feeling deeply wronged
• Terror in genuinely scary situations

The Blue Zone

The Blue Zone is used for low states of alertness and down feelings.

When in the Blue Zone, our energy is low and our body is moving slowly. We might be feeling down (like sad, sick, tired, or bored).  

This zone encompasses feelings and states including:

Emotional States:

• Sad or tearful
• Tired
• Sick or unwell
• Bored or disinterested
• Lonely or isolated
• Disappointed
• Hurt (physically or emotionally)

Physical Indicators:

• Moving slowly
• Low energy levels
• Slouched posture
• Quiet voice
• Less responsive to environment
• May want to withdraw

What the Blue Zone Means: Being in the Blue Zone isn’t “bad” – it’s a natural state we all experience. But, when we’re in the Blue Zone, we often need to rest and recharge.

Regulation strategies might include:

• Seeking comfort from others (co-regulation)
• Rest or sleep if tired
• Gentle movement if feeling sluggish
• Connection if feeling lonely
• Medical care if feeling sick

Examples in Daily Life:

• End of a long day when energy is depleted
• A child who didn’t sleep well might be in the Blue Zone in the morning
• After receiving disappointing news, we naturally move to the Blue Zone
• During illness, our body needs the Blue Zone for healing

The Zones Pathway: A Step-by-Step Process

The Zones Pathway is a core component of the updated curriculum. It is a five-step visual, sequential, and concrete road map that helps structure learners’ thinking and processing about the problem-solving sequence that is at the center of self-regulation. 

The steps are: notice, check in, decide, regulate, and reflect.

1. Notice

• Observe what’s happening in your body
• Recognize environmental triggers
• Become aware of the situation
• “What am I feeling in my body right now?”

2. Check-In

• Identify which Zone you’re in
• Name your specific feelings
• Connect body sensations to emotions
• “Which Zone am I in? What emotions am I feeling?”

3. Decide

• Determine if you need to regulate
• Consider your goals for the situation
• Think about expected behaviors
• “Do I need to change my Zone? What’s my goal?”

4. Regulate

• Choose and use appropriate tools
• Apply strategies from your toolbox
• Accept co-regulation if needed
• “Which tool will help me meet my goal?”

5. Reflect

• Evaluate if the strategy worked
• Consider what to try next time
• Build awareness of what helps
• “Did that help? What worked? What might I try differently?”

Co-Regulation and The Zones

Co-regulation is a foundational concept in The Zones of Regulation, recognizing that we don’t regulate in isolation.

Before kids can self-regulate, they need experiences of co-regulation with caring adults. Esentially, co-regulating is about being your child’s emotional anchor through challenging moments.

What is Co-Regulation?

Co-regulation is a shared process. It occurs when we help others in managing their emotional states through:

• Modeling calm presence
• Offering comfort and support
• Providing regulatory strategies
• Creating safe environments
• Using Zones language together

Co-regulation lays the groundwork; it lets children feel safe, supported, and understood as they practice and build self-regulation skills over time.

For more, read: The Do’s and Don’t of Co-Regulation.

How Adults Can Co-Regulate Using The Zones of Regulation

1. Stay regulated yourself – You can’t pour from an empty cup
2. Use Zones language – “I see you’re in the Yellow Zone. Would a break help?”
3. Offer tools – “Let’s take some deep breaths together”
4. Validate feelings – “It’s okay to be in the Red Zone. I’m here with you”
5. Model regulation – Share your own Zone and strategies

Building from Co-Regulation to Self-Regulation

The progression typically follows:

• Adult provides full co-regulation
• Adult guides with prompts
• Child begins initiating with support
• Child independently self-regulates
• Child can co-regulate with others

However, it’s important to understand that relying on co-regulation is normal even as kids age and develop self-regulation skills.

Even adults rely on co-regulation. For example, we seek comfort from our spouse or friends when we’re having a bad day.

Teaching the Zones of Regulation

The curriculum is designed to be taught systematically over time. It starts with early conceptions and gradually becomes more advanced, so this is not some you can teach all at once.

When teaching the zones of regulation, you should introduce the concepts gradually, make it interactive and engaging, use consistent language, and model the strategies yourself.

Key Teaching Principles

It’s Not About Compliance – As Leah Kuypers emphasizes: “The Zones should never be used as a behavioral or compliance model. It is designed and intended to offer positive and proactive instruction that helps people gain an understanding of their feelings.” (Source)

Focus on Feelings, Not Behaviors

• Zones are determined by internal states
• Behaviors are separate from zones
• Avoid saying “That behavior is Red Zone”
• Instead: “When you threw that, were you in the Red Zone?”

Individualized Approach

• Everyone experiences zones differently
• Tools that work vary by person
• Respect sensory and cultural differences
• Allow choice in regulation strategies

Zones of Regulation For Parents

If you’re a parent, there are plenty of ways you can teach and implement the Zones of Regulation at home, without purchasing the full curriculum.

The official Zones of Regulation website offers some free resources including a start-up guide, a visual, a Zones language guide, and a “Book Nook”, which is a compilation of books you can use in conjunction with the Zones of Regulation. You can find their free resources by clicking here.

You can also find a bunch of Zones of Regulation Printables here.

Free Zones of Regulation Printables

Creating a Zones-Friendly Home:

• Visual Supports
  • Display Zones posters in common areas
  • Create a family Zones check-in board
  • Use visual schedules incorporating Zones
  • Have portable Zones references available
• Daily Integration
  • Morning check-ins: “Which Zone are you in?”
  • Transition times: “What Zone do we need for homework?”
  • Bedtime reflection: “What Zones did you experience today?”
  • Mealtime discussions about Zones
• Building the Home Toolbox (more below)
  • Create a calm-down space
  • Gather sensory tools together
  • Practice strategies when calm
  • Make tools easily accessible
• Family Modeling
  • Parents share their Zones
  • Normalize all emotional states
  • Model using the tools
  • Process together after difficult moments

For Teachers

Classroom Implementation:

• Environmental Setup
  • Dedicated Zones display area
  • Check-in station
  • Calm corner with tools
  • Visual reminders throughout room
• Instructional Strategies
  • Teach lessons during optimal times
  • Integrate the Zones concepts into your academic content
  • Use literature connections
  • Build in movement breaks
• Whole-Class Practices
  • Morning meeting check-ins
  • Zones breaks between subjects
  • Class problem-solving using Zones
  • Peer support systems
• Individual Support
  • Personal tool cards for desks
  • Individual check-in systems
  • Scheduled regulation breaks
  • Collaboration with support staff

For Therapists

Clinical Integration:

• Assessment Phase
  • Evaluate current regulation skills
  • Identify sensory preferences
  • Assess environmental triggers
  • Determine learning style
• Skill Building
  • Start with zone identification
  • Build body awareness
  • Develop emotional vocabulary
  • Practice tool use in session
• Generalization
  • Create home/school plans
  • Train caregivers and teachers
  • Use real-life scenarios
  • Monitor progress across settings
• Advanced Applications
  • Social skills integration
  • Executive function support
  • Trauma-informed adaptations
  • Cultural considerations

Zones of Regulation Apps

There are also two Zones of Regulation Apps available from the Amazon app store.

Unfortunately, these apps aren’t free. However, they are low-cost.

• The Zones of Regulation (Awarded the Mom’s Choice Award) Available in the App Store here and on Google Play here.
• Exploring Emotions- Available in the App Store here and on Google Play here.

Developmental Considerations

What to Expect at Different Ages

Ages 3-4: Beginning Awareness Your child is discovering that feelings exist. They can:

• Point to zone colors
• Name big feelings (happy, sad, mad)
• Notice when others are upset
• Use simple tools with your help

Ages 5-6: Building Connections Your child starts connecting body sensations to feelings. They can:

• Say “my tummy feels funny” when worried
• Try 2-3 calming tools
• Check zones with reminders
• Notice what helps them feel better

Ages 7-9: Growing Independence Your child develops emotional vocabulary and self-awareness. They can:

• Identify specific feelings (frustrated vs. angry)
• Choose tools that work for them
• Notice their patterns
• Support friends with zones

Ages 10+: Deepening Skills Your preteen refines their self-regulation abilities. They can:

• Predict and prepare for triggers
• Use strategies independently
• Advocate for their needs
• Apply zones across settings

Supporting Different Learners and Neurotypes

Supporting Unique Developmental Timelines Some kids need more time to develop emotional awareness. Focus on:

• Meeting them at their current understanding
• Using more visuals and hands-on learning
• Celebrating every step forward
• Building on their strengths

Supporting Anxious Kids Many anxious kids experience yellow zone as their baseline. Help by:

• Normalizing their experience
• Building a toolkit for yellow zone
• Practicing new tools during calm moments
• Focusing on courage, not calm

Supporting ADHD Brains ADHD means more zone changes and bigger energy. Support with:

• Movement-based regulation tools
• Quick, frequent check-ins
• Visual reminders everywhere
• Flexibility for their energy needs

Supporting Autistic Kids Autistic kids may experience and express emotions differently. Honor this by:

• Learning their unique emotional expressions
• Respecting their regulation strategies (like stimming)
• Using their interests to teach concepts
• Providing clear, predictable structures
• Understanding that their calm might look different

Remember This

Every child’s emotional development follows their own timeline. There’s no “behind” or “ahead” – just individual paths to understanding feelings and building regulation skills. Trust your child’s unique journey.

Research and Evidence Supporting the Zones

The Zones of Regulation has evolved from practice-based evidence over 15 years of implementation, with emerging empirical research supporting its effectiveness.

Evidence Base

Practice-Based Evidence:

• Over 300,000 copies in use globally
• Implementation in 40+ countries
• Consistent positive feedback from educators
• Widespread adoption in schools and clinical settings

Research Findings:

Recent studies have shown (Source):

• Enhanced self-regulation skills
• Improved positive social behavior
• Reduced emotional distress
• Better academic performance
• Increased self-awareness and emotional vocabulary

Current Research: A 2024 pilot study with the University of Minnesota and Saint Paul Public Schools is evaluating the new Digital Curriculum’s impact, with preliminary results showing positive outcomes for student self-regulation and classroom climate.

Theoretical Foundations

The Zones of Regulation was created based on established research in:

• Social-emotional learning
• Neuroscience and polyvagal theory
• Cognitive behavioral therapy
• Sensory processing
• Trauma-informed practices
• Universal Design for Learning

Common Mistakes to Avoid

1. Making Green the “Good” Zone

Mistake: Treating Green as the only acceptable zone

Correction: Emphasize all zones are okay and expected in different scenarios.

2. Using Zones for Punishment

Mistake: “You’re in Red, go to time-out!”

Correction: “I see you’re in Red. Let’s use our tools together.”

3. Focusing on Behavior Instead of Feelings

Mistake: “Stop that Red Zone behavior!”

Correction: “Your body seems to be in the Red Zone. What are you feeling?”

4. Rushing Implementation

Mistake: Teaching all concepts in one week

Correction: Systematic teaching over months with plenty of practice

5. Ignoring Individual Differences

Mistake: Expecting everyone to use the same tools

Correction: Honoring that regulation looks different for everyone

6. Adult Dysregulation

Mistake: Demanding child regulation while adult is dysregulated

Correction: Model self-regulation and co-regulate first

Zones of Regulation Activities and Resources

Teaching Kids to Identify Zones

The first step to teaching the Zones of Regulation is teaching your child what the four zones are and which emotions fall into each zone.

Luckily, there are many resources available to help you.

It’s necessary that your child is able to accurately identify which emotions belong in which zone. This is the first step to their success.

You’ll achieve this through practicing with your child, talking about The Zones frequently, and helping them identify which zone they’re in.

• Zones of Regulation Bingo – Use these free Zones bingo sheets, but instead of playing a traditional Bingo game, try this: Get kids to use red, green, blue, and yellow bingo chips to mark which zone each of the feelings belongs to.
• Books about Feelings – Read different books about feelings to your child and actively refer to which zone the feelings in the book belong to.
• Match TV characters to Zones – When you’re watching TV with your child, ask them to identify which zone their favorite characters are in throughout the show. This is a great way to turn your child’s screen time into a learning experience. It also reinforces to your child that the zones can be found everywhere.
• Body Check Activity – Use this activity to help your child identify how they experience different emotions. Talk about which zone these different feelings are in.
• Snuggle Buddies – These Snuggle Buddies are from Generation Mindful, and they are perfect for children who are learning the Zones. The pocket in the back of the snuggle buddy has four colored emojis – blue, green, yellow, and red. All of my kids used these when they were younger.

The Importance of Recognizing Emotions

It’s super important for kids to learn how to recognize their emotions. But, sometimes it’s difficult for parents to see that their child is struggling with this skill.

Think about this

Let’s say your child recognizes they’re angry because whenever they feel mad, their heart races. So – they feel their heart race, and the result is an angry outburst. Red zone.

BUT – Fear ALSO causes our hearts to race. If your child isn’t able to recognize the other sensations that happen when they’re both afraid and angry, then they’ll react angrily when they’re actually scared.

Then, they won’t understand what’s happening or how to regulate that emotion. The Zones of Regulation help children learn all of the physiological sensations they feel in response to different emotions.

Ultimately, this helps kids regulate those feelings and respond to situations in an expected way. When kids fully understand what they’re feeling, they can make sense of, and regulate their emotions much better.

Tool-Building Activities

Brainstorm tools to use in each zone together and create your toolbox with personalized selections. Make sure you practice using the tools when your child is calm.

Here are some tool ideas and examples:

Blue Zone Tools

When your child is in the Blue Zone, they need tools that either provide comfort or gentle energy. Here are specific strategies that work:

Comfort Tools:

• Cozy blanket or weighted lap pad (deep pressure helps)
• Stuffed animal or comfort object
• Looking at family photos on your phone
• Reading a favorite book together
• Warm bath or shower
• Soft music or white noise

Gentle Energy Tools:

• Light stretching or yoga poses
• Playing with a pet
• Having a healthy snack with protein
• Drinking cold water
• Taking a short walk outside
• Doing an easy, enjoyable activity

Connection Tools:

• Extra cuddles or back rubs
• Talking about feelings
• Drawing or coloring together
• Playing a simple game
• Watching a favorite show together

Yellow Zone Tools

The Yellow Zone needs tools that help burn off extra energy or calm rising emotions:

Movement Tools:

• Wall push-ups (10-20 repetitions)
• Jumping jacks or running in place
• Heavy work
• Bike ride or scooter time
• Dancing to one song
• Climbing or hanging from monkey bars

Calming Tools:

• Stress ball or thinking putty
• 5-4-3-2-1 grounding
• Blowing bubbles or pinwheels
• Progressive muscle relaxation
• Listening to calming music
• Drawing or doodling

Sensory Tools:

• Cold water on wrists or face
• Chewing gum or crunchy snack
• Fidget toys
• Weighted blanket time
• Swinging or rocking
• Essential oil smells (if your child likes them)

Red Zone Tools

Red Zone tools need to be intensive and immediately available.

In the red zone, co-regulation is the main priority, helping kids reach a state where they can use these tools.

Review these 18 NVCI de-escalation strategies here.

Heavy Work/Pressure:

• Bear hugs or deep squeezes
• Pushing against a wall with full body
• Carrying heavy objects
• Punching a pillow or punching bag
• Ripping paper or cardboard
• Squeezing clay or playdough hard

Movement Release:

• Running outside or in place
• Jumping on trampoline
• Throwing soft objects at a target
• Kicking a ball hard
• Stomping feet
• Screaming into a pillow

Calming/Safety:

• Dark, quiet space
• Noise-canceling headphones
• Ice pack on neck or wrists
• Tight wrap in blanket (if child wants)
• Breathing with visuals
• Safe space to be alone

Digital Curriculum and Updates

Note that the original Zones curriculum will no longer be available after August 2025.

The 2024 Digital Curriculum

The new second edition represents a significant evolution in The Zones of Regulation, featuring:

Interactive Features:

• Ready-to-go presentations with animations
• Embedded videos and games
• Digital assessment tools
• Differentiated activities by age

Accessibility Improvements:

• Universal Design for Learning principles
• Multiple means of representation
• Culturally responsive materials
• Neurodiverse-affirming approach

Updated Content:

• Reflects a decade of research and feedback
• Trauma-informed practices integrated
• Expanded co-regulation emphasis
• More inclusive visual representation

Implementation Support:

• Family engagement resources
• Step-by-step teaching guides
• Professional development modules
• Progress monitoring tools

Frequently Asked Questions

---

Remember: The Zones of Regulation is about understanding and accepting all emotions as valid human experiences.

It’s a framework for self-awareness and choice, not compliance or control. When implemented with fidelity to its original intent, it becomes a powerful tool for emotional growth and self-regulation throughout life.

Share: