“I didn’t mean to hit them! I just got really mad all of the sudden.”

“I can’t concentrate on anything right now!”

“I wasn’t trying to distract the class, I was just feeling kind of hyper.”

“I planned to go home to finish that project...next thing I knew, I had finished 4 episodes and a pint and half of Ben & Jerry’s.”

“I know I have to get my work done, but I don’t really feel like it.”

“I didn’t really want to snap at you like that...I guess I was just hangry.”

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My guess is that you’ve heard one if not all of the above statements at some point. Whether you’re a student, a parent, a teacher or an employee, chances are high that in the past week you or someone you care about has felt unmotivated, unable to focus, out of control of impulses and/or emotions. If you’re a kid, or if you’ve ever been a kid (that should pretty much cover everyone, I think) then you know the feeling of going from feeling “OK” to feeling very “not OK” very quickly without knowing why. And let’s be honest: us adults often face the same types of problems in our own way struggling with motivation, self-control, and being surprised by strong emotions. And we can all admit that it doesn’t feel very good to be caught by surprise by big feelings!

I would like to introduce you to a simple tool that a fellow counselor recommended to me for helping to recognize, predict, and influence strong feelings and impulses as they occur in our thinking and in our bodies. The Zones of Regulation system was developed by Leah Kuypers, OTR/L. As an occupational therapist, Kuypers was looking for a way to help her students recognize and control their big feelings, instead of being controlled and influenced by those feelings. Kuypers’ curriculum was originally written to aid teachers, therapists and behavioral specialists working in various settings with children of preschool age and above, she also makes free resources and tips widely available on her website. And don’t make the mistake of thinking this tool is for kids to use only! Kuypers has some great thoughts on how to adapt the materials for teens and beyond. No matter your age, you’re never too young or too old to communicate your feelings, grow in self-control, and move toward your goals in life.

While Kuypers explains her system more effectively and extensively than I can, I will try to briefly summarize here for the moment. The Zones of Regulation (illustrated here) are divided into four colors with corresponding levels of alertness:

The GREEN Zone: “Ready to Learn!” In this Zone, we feel happy, calm, feeling OK, focused. This is the Zone that is best for optimal learning and listening.

The YELLOW Zone: “Loss of Some Control.” In this Zone, we feel frustrated, worried, silly/wiggly, and excited. This is the Zone where we feel some big feelings and experience some distractions, but we still have some control of our reactions (picture an 11-year-old girl or boy who can’t stay focused on their homework because they are excited for a sleep-over at a friend’s this weekend or anxious about a dentist appointment tomorrow; for those to whom it applies, picture also that rude comment born out of hangriness). When we can identify we are losing control, some tools to move from YELLOW to GREEN include squeezing and releasing our hands or using a fidget tool, thinking of a calm place, practicing positive self-talk, and doing a few wall push-ups.

The RED Zone: “Out of Control.” In this Zone, we feel mad/angry, terrified, yelling/hitting, and elated. This Zone makes learning and communicating very difficult, and children and adults alike in this Zone become less analytic and more reactive and impulsive (picture the binge-watching and empty carton of Ben & Jerry’s). When we feel out of control, some tools to move from RED to YELLOW include taking a break, asking an adult for help, taking deep breaths while counting, (if safety permits) lifting something heavy, or (if time permits) exercising to move us into the BLUE Zone.

The BLUE Zone: “Moving Slowly.” In this Zone, we might feel sad, sick, tired, or bored. This Zone is a normal rhythm and part of life, but it can make it difficult to feel motivated and attentive (picture the teenager unable to get off the couch and wash the dishes). When it’s time to get things accomplished, some tools to move from BLUE to GREEN include stretching, drinking water, taking a walk, and singing along to a favorite song.

While the GREEN Zone is helpful for learning and listening in classroom settings and at certain times at home, it’s important to note that none of the Zones are BAD - they are ALL appropriate in certain situations. The BLUE Zone, for instance, helps us to recover energy we have expended. The RED Zone serves as a protective measure against dangerous situations, and in small doses it also provides a little extra power for home runs on the kickball field or for cheering in the stands! The YELLOW Zone serves as an internal and external social cue when we are happy to see someone, and it also makes playing games, telling silly stories, or watching movies with friends and family extra fun.

One of the most powerful aspects of introducing Zones of Regulation in your family is that when we are able to name a feeling/emotion and share it with someone else, it becomes a little less overwhelming and intense. This is especially key for children, who are still developing their emotional literacy and expressive abilities. And let’s face it: us adults also need to practice our ability to say “Hey, I recognize this YELLOW Zone feeling...I’m feeling hangry right now! This text/Tweet can wait until after I’ve had an apple.”

This brief video by Leah Kuyper provides some ideas for creating fun ways to use Zones of Regulation vocabulary to check in with family members at home. Try sharing once a day about what Zone you are in, whether it’s OK with you, and if not, what tool you want to try using to move into your desired Zone. However, it’s very important that you don’t force children to check in in this way when they don’t want to. In order to allow your student to feel SAFE expressing big feelings, they must know that they have a CHOICE in the matter.

**Note: for individuals with severe social, mental, or emotional difficulties, neither this article nor the Zones of Regulation system are a substitute for assessment, treatment and support provided by a qualified mental health professional.**

Nick Burner | Intern