Zones Reference Poster
How Do I Feel?
The Four Zones of Regulation • My Daily Check-In
CALM DOWN CORNER
Blue Zone
Running Slow
🤒 Sick
😢 Sad
😴 Tired
🥱 Bored
How to rest: Ask for a break, drink water, take a quiet rest.
Green Zone
Good to Go
😊 Happy
😌 Calm
🧐 Focused
🎒 Ready
How to stay here: Keep working, share a smile, help a friend.
Yellow Zone
Slow Down
😤 Frustrated
😟 Worried
🤪 Silly
🤩 Excited
How to slow down: Take 3 slow breaths, squeeze a squishy, stretch.
Red Zone
Stop & Breathe
😡 Angry
🤬 Yelling
😱 Terrified
🌋 Out of Control
How to get safe: Ask for a safe space, count to 10, ask an adult.
TIP:
All feelings are okay! Use the check-in board to share yours today.
How Is My Body?
Your body gives you clues about your feelings. Check your clues below!
BODY DETECTIVE
My Heart
💓
Beating Fast
Excited, Angry, or Worried
💖
Beating Slow
Calm, Tired, or Focused
My Breathing
😤
Fast & Shallow
Angry, Scared, or Silly
🧘
Slow & Deep
Calm, Relaxed, or Happy
My Hands
✊
Clenched / Tight
Frustrated, Angry, or Stressed
👋
Relaxed / Loose
Calm, Creative, or Working
My Brain / Stomach
🌀
Butterflies / Dizzy
Nervous, Overwhelmed, or Excited
✨
Quiet & Ready
Comfortable, Safe, or Quiet
How to practice:
1. Close your eyes. • 2. Check your head, chest, and hands. • 3. Match it to a Zone!
Coping Strategy Cards
Coping Strategy Cards (Set 1)
Cut along the dotted lines • Laminate for daily bulletin board use
CARDS 1 - 8
1 Take 5 Breaths All Zones
🌬️
Breathe Deep
Smell the flower, blow out the candle. Repeat 5 times.
Slowing Down • Somatic Calm
2 Count to 10 Yellow / Red
🔢
Count Slowly
Watch the numbers. Count forward to 10 and backward to 1.
Mindful Focus • Brain Break
3 Squeeze Squishy Sensory
🧼
Squeeze Tight
Squeeze your toy as hard as you can, then let go. Feel the relief.
Physical Release • Sensory Input
4 Drink Water Blue / Yellow
💧
Cold Water Sip
Take 3 slow sips of cold water. Feel it cool your throat.
Somatic Shock • Hydration Calm
5 Draw or Doodle Yellow Zone
✏️
Draw Feelings
Take a piece of paper. Scribble, doodle, or draw your feeling.
Art Expression • Focus Shift
6 Read a Book Blue Zone
📖
Quiet Reading
Find a picture book or story. Turn pages quietly for 2 minutes.
Escapism • Quiet Pacing
7 Listen to Sounds Sensory
🎧
Quiet Listening
Put on calm headphones. Listen to quiet, calming nature sounds.
Auditory Calm • Focus Shifting
8 Do a Stretch All Zones
🧘
Slow Stretching
Reach for the stars, then fold down and touch your toes. Feel tall.
Physical Release • Somatic Alertness
Coping Strategy Cards (Set 2)
Cut along the dotted lines • Laminate for daily bulletin board use
CARDS 9 - 16
9 Push the Wall Yellow / Red
🧱
Heavy Work
Put hands on wall. Push with all your might for 10 seconds. Release.
Proprioceptive Input • Anger Release
10 Clench Fists Red Zone
✊
Squeeze & Release
Squeeze hands into tight balls. Count to 5, then open them wide.
Muscle Relaxation • Tension Relief
11 Quiet Corner Red Zone
⛺
Safe Quiet Space
Sit in your designated quiet corner. Sit with a pillow or soft item.
De-escalation Space • Low Sensory
12 Use a Timer Self-Manage
⏳
Set Calming Time
Flip the sand timer or set a digital clock for 3 minutes of calm rest.
Visual Boundaries • Pacing
13 Ask for Help All Zones
🤗
Co-Regulation
Show this card to a teacher. Receive a hand squeeze or talk it out.
Social Support • Connection
14 Happy Place Yellow Zone
🏖️
Imagine Calm
Close your eyes. Think of a cozy bed, beach, or quiet forest.
Cognitive Imagery • Quiet Focus
15 Headphones Sensory
🔕
Muffle Sounds
Put on your sound-blocking headphones to quiet the loud room.
Auditory Block • Sensory Comfort
16 Blow Bubbles All Zones
🫧
Slow Exhale
Take a deep breath and blow bubbles slowly. Watch them drift away.
Deep Breathing • Motor Skills