We all want our children to thrive emotionally, socially, and academically. One key aspect of this is emotional regulation—the ability to recognise, understand, and manage emotions in a healthy way. This is where the Zones of Regulation can be a valuable tool for primary school children.

This term, the brilliant mental health team at The NEST in Southwark have been delivering workshops to staff, students and parents about how to better understand and use the Zones of Regulation. We’ve pulled together some of the key bits of information below …

Why Emotional Regulation Matters

Children experience a wide range of emotions daily, from excitement and joy to frustration and sadness. Learning how to regulate these emotions helps them:

• Communicate their feelings effectively
• Build resilience and cope with challenges
• Develop stronger relationships with peers and adults
• Stay focused and engaged in learning

Without emotional regulation, children may struggle with impulsivity, social interactions, or behavioral challenges. Teaching regulation strategies early helps set them up for success in school and beyond.

Understanding the Four Zones of Regulation

The Zones of Regulation is a framework that helps children categorise their emotions into four colour-coded zones:

• Blue Zone: Low energy emotions such as sadness, tiredness, or boredom.
• Green Zone: The optimal state for learning and socializing—calm, happy, and focused.
• Yellow Zone: Increased alertness, such as excitement, frustration, or anxiety.
• Red Zone: Intense emotions like anger, panic, or extreme excitement that may feel overwhelming.

Each zone represents a different level of emotional arousal, and none of them are "bad"—rather, they help children understand how they are feeling and what they might need to do to regulate themselves.

Helping Children Label Their Emotions

Many young children struggle to verbalise their emotions, which can lead to frustration or outbursts. Here’s how you can help:

• Use Visual Aids: Create a simple chart at home with the four zones and corresponding facial expressions.
• Name the Feeling: Encourage your child to say, “I’m in the Yellow Zone because I’m feeling nervous about my test.”
• Relate to Characters: Use story books or TV characters to discuss emotions and the zones they might be in.
• Model Self-Expression: Talk about your own emotions—e.g., “I’m in the Blue Zone because I didn’t sleep well last night.”

Strategies to Help Your Child Regulate Their Emotions

There are two key ways to support emotional regulation: up-regulating (helping your child increase their energy level when they are in the Blue Zone) and down-regulating (helping them calm down when they are in the Yellow or Red Zone).

Up-Regulating Strategies (Moving from Blue to Green)

• Playing outside or engaging in physical activity
• Listening to upbeat music
• Drinking a glass of water or eating a snack
• Doing a few quick stretches or jumping jacks
• Engaging in a fun conversation or game

Down-Regulating Strategies (Moving from Yellow/Red to Green)

• Deep breathing exercises (e.g., counting to four while breathing in and out)
• Using a stress ball or fidget toy
• Taking a break in a quiet space
• Listening to calming music
• Practicing mindfulness or guided meditation

Encouraging Emotional Regulation at Home

• Consistency is Key: Practice talking about emotions daily.
• Praise Self-Regulation: Acknowledge when your child successfully calms down or identifies their emotions.
• Be a Role Model: Show them how you manage your own emotions in challenging situations.
• Create a Calm-Down Corner: A designated space with tools like books, stuffed animals, or sensory objects to help your child regulate.

By teaching your child the Zones of Regulation and supporting their emotional development, you are giving them a lifelong skill that will help them navigate the ups and downs of life with confidence and resilience.

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