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The Zones of Regulation is a great tool that helps kids (and even adults!) understand and manage their emotions. Created by Leah Kuypers, OT/R, the Zones of Regulation is a simple way to help your child identify what they’re feeling and why, so they can learn to respond in healthy ways. This isn’t about discipline—it’s about connection and understanding. By using the Zones at home, you can support your kids in recognizing and navigating their emotions with compassion.
I’ve had the pleasure of working alongside Leah Kuypers to co-write the Zones of Regulation Storybooks and develop the Tools to Try Cards. These resources give parents and caregivers practical ways to introduce and reinforce the Zones with their kids. As a collaborative trainer with the Zones of Regulation, I’m passionate about helping families bridge the gap between home and school to support the whole child and create a Zones-friendly environment.
What are the Zones of Regulation?Â
The Zones of Regulation breaks down emotions into four color-coded Zones, making it easy for kids to understand and talk about their level of energy and feelings:
- Blue Zone: This is when you’re having low levels of energy and feeling sad, tired, or just calm. They might also feel relaxed or content.
- Green Zone: When you’re having neutral levels of energy and feeling happy, focused, and ready to go!
- Yellow Zone: Emotions and energy are running higher—maybe they’re excited, nervous, or frustrated. They might also feel joyful, enthusiastic, or full of anticipation.
- Red Zone: Increased energy and intense emotions like anger, panic, or extreme excitement. They might also feel exhilarated or super motivated.
All feelings and Zones are okay! The goal is to help your child understand where they’re at and learn how to respond in ways that feel comfortable and work for them.
Getting Started with the Zones at Home Using the Zones of Regulation at home helps your family create a shared language around emotions, which can really bring everyone closer. Here are some easy ways to start using the Zones in your daily routines—like during dinner, bedtime, or car rides.
1. Body Scans and Mindfulness Start with a simple body scan to help your child tune into what they’re feeling physically. This can be a fun and calming way to check in with their emotions. You might say, “Let’s close our eyes and slowly think about how each part of our body feels.” Do you feel any tightness, warmth, or tingling? What is your body telling you?” This helps your child recognize their body’s cues and connect them to their emotions.
2. Ways to Check In with Your Child Here are some light and easy ways to check in with your child throughout the day:
- At Dinner: “It looks like you had a busy day. What do you notice right now in your body? Are there any signals or sensations that stand out? What Zone are you in?”
- At Bedtime: “Before we go to sleep, let’s talk about how you’re feeling. Can you notice what’s happening in your body? Does it connect to a Zone?”
- In the Car: “On our way to [activity], how are you feeling? What signals is your body giving you? What Zone are you in?”
These prompts help make talking about feelings a regular part of your family’s routine.
3. Creating a Regulation Station or Toolbox Work with your child to set up a “Regulation Station” or Create a small toolbox they can use when they need to regulate their emotions. This is a safe space they can go to anytime to relax, regulate, or just chill out—it’s not a place for a “time out” or punishment. It doesn’t have to be fancy—just a cozy spot with a few things that help them feel calm and centered. Some ideas include:
- A cozy blanket or favorite stuffed animal for comfort.
- A stress ball, sensory toy, or fidget tool to help with focus.
- A journal or coloring book for expressing thoughts and feelings.
- Noise-canceling headphones or calming music for relaxation.
- A visual aid, like a Zones chart, to help with identifying emotions.
Creating this space together makes it more special and gives your child tools they can turn to when they need them. Here is a free download to help you get started on how to create a regulation station with your child.
4. Modeling Emotional Awareness Kids learn so much from how we handle our own emotions. If you’re feeling stressed or overwhelmed, you can say something like, “I’m feeling really stressed right now, and I think I’m in the Yellow Zone. I’m going to take a few deep breaths to help myself calm down.” This shows your child that it’s okay to feel all sorts of emotions and that there are healthy ways to manage them.
5. Encouraging Open Communication Instead of jumping in to fix things when your child is upset, try saying, “I’m curious how you are feeling right now. How can I help?” This simple approach shows that all feelings are welcome and that you’re there to support them.
Building Emotional Awareness Together Using the Zones of Regulation at home is all about creating a space where your child feels safe to explore and express their emotions. By modeling emotional awareness and offering compassionate support, you’re helping your child build their emotional vocabulary and strengthening the bond between you. This approach lays the foundation for lifelong emotional resilience.
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The Zones of Regulation is now available as a digital platform, which is fantastic for bridging home and school to support your child’s emotional growth consistently. The platform includes bridging activities for home to help your child carry over what they’re learning into all environments, ensuring they feel understood and supported no matter where they are.