Helping kids understand and manage their emotions is an important part of growing up. With zones of regulation activities, children can begin to recognize how they feel and discover healthy ways to respond. This method organizes emotions into four color zones to make them easier to understand and express. It encourages children to notice when they feel overwhelmed, tired, or excited, and guides them toward strategies that support calm, focus, and connection in daily life.
Understanding Zones of Regulation Activities
Zones of regulation activities are based on a simple yet effective framework that helps children identify and manage their emotions. The system uses four color-coded zones to represent different emotional states. These activities teach kids how to recognize which zone they are in and what actions they can take to stay in control or return to a calm, focused state.
- Blue Zone: Feeling sad, tired, bored, or low in energy
- Green Zone: Feeling calm, happy, focused, and ready to learn
- Yellow Zone: Feeling nervous, silly, excited, or frustrated
- Red Zone: Feeling angry, terrified, out of control, or overly upset
By practicing activities tied to each zone, children develop emotional awareness and coping strategies they can use in everyday life.
Zones of Regulation Activities for the Blue Zone
The Blue Zone is when your body or brain is moving slowly. You might feel sad, tired, sick, or bored. These activities can help you gently re-engage or find comfort.
1. Mindful Breathing Buddies
Mindful breathing helps calm the body and mind. By focusing on their breath, kids can learn to acknowledge and gently shift out of the Blue Zone.
Materials Needed:
- Small stuffed animals or soft toys
- Comfortable mat or rug
- Quiet space
Instructions:
- Find a comfortable spot to lie down on your back.
- Place a stuffed animal on your belly.
- Focus on your breath, noticing how your belly rises and falls with each inhale and exhale.
- Watch your “breathing buddy” gently move up and down.
- Continue for 5 – 10 minutes, focusing on slow, deep breaths.
2. Gentle Stretching Story
Gentle movements can help wake up the body without overstimulating it, perfect for when you’re feeling sluggish.
Materials Needed: Open space, Calm music (optional)
Instructions:
- Tell a story about a sleepy animal waking up (e.g., a cat stretching, a bear waking from hibernation).
- As you tell the story, guide the child through gentle stretches, mimicking the animal’s movements.
- Include stretches for arms, legs, and back.
- Focus on slow, deliberate movements.
3. “I Feel” Drawing
Art is a great way to express emotions, especially when it’s hard to find the words. This activity allows for non-verbal expression of feelings.
Materials Needed:
- Paper
- Crayons, markers, or colored pencils
- Optional: “I Feel” prompt cards (e.g., “Draw how tired feels”)
Instructions:
- Provide paper and drawing materials.
- Ask the child to draw how they are feeling in the Blue Zone.
- Encourage them to use colors and shapes that represent their emotions.
- No need for perfect pictures; the focus is on expression.
- After drawing, briefly discuss their artwork if they are willing.
4. Comfort Corner Construction
Creating a designated calm space can provide a safe haven when feeling low. This activity empowers kids to build their own comforting retreat.
Materials Needed: Blankets, Pillows, Soft toys, Books, Dim lighting (optional).
Instructions:
- Work together to find a quiet corner in a room.
- Gather blankets, pillows, and soft toys.
- Arrange them to create a cozy and inviting space.
- Add books or other calming objects.
- This corner can be used whenever the child feels they need to decompress.
Zones of Regulation Activities for the Green Zone
The Green Zone is the ideal state for learning, playing, and interacting. You feel calm, happy, focused, and ready to go. These activities help maintain and reinforce this positive state.
1. Gratitude Jar
Practicing gratitude helps reinforce positive emotions and an appreciative mindset, keeping children in the Green Zone.
Materials Needed: Glass jar or container, Small slips of paper, Pens or markers.
Instructions:
- Decorate the jar together.
- Each day, encourage the child to write down one thing they are grateful for.
- Fold the slip of paper and place it in the jar.
- Periodically (e.g., once a week or month), read the slips aloud and reflect on all the good things.
2. “I Can” Statements
Affirmations help build self-esteem and a positive self-image, strengthening the sense of capability and well-being in the Green Zone.
Materials Needed:
- Index cards or small pieces of paper
- Markers or crayons
- Optional: Glitter, stickers for decoration
Instructions:
- Brainstorm a list of positive “I Can” statements (e.g., “I can learn new things,” “I can be a good friend,” “I can solve problems”).
- Write each statement on a separate card.
- Decorate the cards.
- Display them in a prominent place (e.g., bedroom wall, refrigerator).
- Encourage the child to read them aloud daily.
3. Cooperative Storytelling
Collaborative activities foster connection and creativity, reinforcing positive social interactions and a sense of belonging.
Instructions:
- One person starts a story with a sentence or two.
- The next person adds to the story, building on what was previously said.
- Continue taking turns, creating a shared narrative.
- Encourage silly, imaginative, or adventurous stories.
4. Build a Team Challenge
Working together on a shared goal promotes teamwork and problem-solving skills, enhancing feelings of accomplishment and positive connection.
Materials Needed:
- Building blocks (LEGOs, Duplos)
- Puzzles
- Blankets and pillows for fort building
Instructions:
- Present a “team challenge” (e.g., “Let’s build the tallest tower together,” “Can we complete this puzzle as a team?”).
- Encourage collaboration, communication, and sharing of ideas.
- Focus on the process of working together, not just the end product.
- Celebrate the team’s efforts and accomplishments.
5. Nature Scavenger Hunt
Connecting with nature can be grounding and joyful, providing sensory input that reinforces a calm and happy state.
Materials Needed:
- Scavenger hunt list (pictures for younger children)
- Small bag or basket
- Pencil (optional)
Instructions:
- Create a list of natural items to find (e.g., a smooth stone, a feather, a green leaf, a specific type of flower).
- Go outdoors to a park, backyard, or natural area.
- Search for the items on the list, observing the natural environment.
- Discuss what you find and the sensations you experience.
Zones of Regulation Activities for the Yellow Zone
The Yellow Zone is when you’re starting to lose control. You might feel frustrated, anxious, excited, silly, or wiggly. These activities help regain control and calm down.
1. Zone Check-In Chart
Visually tracking emotions helps children recognize the early signs of shifting zones, allowing them to proactively use coping strategies.
Materials Needed:
- Large paper or whiteboard
- Markers
- Pictures or drawings representing each Zone (Blue, Green, Yellow, Red)
- Clothespins or magnets with child’s name/picture
Instructions:
- Create a chart with columns for each Zone.
- At various times throughout the day, have the child move their clothespin/magnet to the Zone that best describes how they are feeling.
- This is a quick, visual check-in to build emotional awareness.
- Discuss briefly why they are in that zone and what tools might help.
2. Heavy Work Activities
Engaging in “heavy work” provides proprioceptive input (pressure to muscles and joints) which can be calming and help regulate the nervous system when feeling overstimulated or anxious.
Materials Needed: Pillows or couch cushions, Small weights (can be books or water bottles), Laundry basket.
Instructions:
- Pillow Push-Ups: Push or pull large pillows across the floor.
- Wall Pushes: Stand facing a wall and push against it with hands and feet.
- Carrying Heavy Items: Carry a laundry basket full of toys or books to another room.
- Animal Walks: Engage in bear crawls, crab walks, or frog jumps.
- Chair Pushes: Push a chair across the room (safely).
3. Sensory Bottle Calm Down
Sensory bottles offer a captivating visual distraction and a calming focal point, helping to soothe an agitated mind.
Materials Needed:
- Empty plastic bottle (clear, with a tight-fitting lid)
- Water
- Glitter glue or liquid glue
- Loose glitter
- Optional: Small beads, sequins, food coloring
- Super glue (for sealing the lid)
Instructions:
- Fill the bottle mostly with water.
- Add a generous amount of glitter glue.
- Add loose glitter, beads, or sequins.
- Add a drop of food coloring if desired.
- Secure the lid tightly with super glue.
- Shake the bottle and watch the contents slowly swirl and settle, focusing on the movement.
4. Five Finger Breathing
A simple yet effective breathing technique that provides a visual and kinesthetic anchor, helping to slow down breathing and calm the body.
Instructions:
- Hold one hand open, palm facing up.
- Use the index finger of your other hand to trace up and down each finger of your open hand.
- As you trace up a finger, inhale slowly.
- As you trace down a finger, exhale slowly.
- Continue for all five fingers, then reverse if desired.
Zones of Regulation Activities for the Red Zone
The Red Zone is when you’re feeling extreme emotions and are out of control. You might be angry, aggressive, terrified, or elated to the point of losing control. These activities help safely de-escalate and regain control.
1. Stomp and Roar Release
Physical release of intense energy can be crucial when in the Red Zone. This activity provides a safe and contained way to express big emotions.
Materials Needed: Pillow or cushion (for stomping/punching), Safe, open space.
Instructions:
- Find a safe, open space.
- Encourage the child to stomp their feet heavily.
- Suggest they make loud roaring noises (like a lion or monster) to release their frustration or anger.
- They can also punch or hit a pillow or cushion.
- The goal is to physically release the intense energy in a controlled manner.
2. Push Against the Wall
This provides intense proprioceptive input which can be very grounding and help an overstimulated nervous system regulate.
Materials Needed: A sturdy wall
Instructions:
- Stand a comfortable distance from a sturdy wall.
- Place hands flat against the wall at shoulder height.
- Lean into the wall, pushing as hard as possible, feeling the resistance.
- Hold the push for 5-10 seconds, then release.
- Repeat several times. This strong physical exertion can help to “reset” the nervous system.
3. Rip Paper into Tiny Pieces
The act of tearing paper can be surprisingly cathartic and provides a safe outlet for destructive impulses when feeling overwhelmed.
Materials Needed:
- Scrap paper (junk mail, old newspapers, construction paper)
- Container for the ripped pieces (optional)
Instructions:
- Provide a stack of scrap paper.
- Tell the child to rip the paper into the tiniest pieces they can.
- Encourage them to focus on the tearing action and the sound.
- This activity allows for a physical release of frustration in a controlled way.
4. Ice Cube in Hand
The intense cold sensation provides a strong sensory input that can help interrupt a spiraling emotional state and redirect focus.
Materials Needed:
- Ice cube
- Small towel (optional, for drips)
Instructions:
- Take an ice cube and hold it firmly in the palm of your hand.
- Focus on the sensation of the cold.
- Notice how your hand feels, the cold spreading, and the urge to let go.
- Continue holding until the ice melts or the intense sensation helps you feel more regulated.
- This strong sensory input can “shock” the system back into the present moment.
5. Safe Space Retreat
When emotions are too overwhelming, having a designated safe space provides a temporary sanctuary to de-escalate without further escalation.
Materials Needed:
- Pre-designated “safe space” (e.g., quiet corner, blanket fort, bean bag chair)
- Comfort objects (e.g., soft blanket, stuffed animal)
Instructions:
- Guide the child to their pre-established safe space.
- Encourage them to use their comfort objects.
- Allow them to be in the space alone until they feel ready to talk or re-engage.
- The purpose is a temporary retreat, not a punishment. The goal is to calm down before discussing the situation.
Sum up
Supporting emotional growth in children starts with the right tools, and zones of regulation activities offer a practical, engaging way to do just that. By helping kids recognize what they’re feeling and teaching them how to respond appropriately, these color-coded strategies promote lifelong emotional awareness, resilience, and self-control. Whether used at home or in the classroom, each activity offers a chance for children to pause, reflect, and reset.
Ready to explore more? Visit Emotional Regulation Worksheets for printable tools and fresh inspiration.
