Uno Regulate Coping Cards
UNO REGULATE • CALMING BODY (BLUE DECK)
Page 1 of 6 • 45-Card Extended Deck • Cut along dashed lines
Somatic & Sensory Skills (1–9)
1
Calming Body
Box Breathing
Inhale 4s • Hold 4s
Exhale 4s • Rest 4s
Repeat 3 full cycles
1
2
Sensory Anchor
5-4-3-2-1 Senses
5 See • 4 Touch • 3 Hear
2 Smell • 1 Deep Breath
Notice your surroundings
2
3
Muscle Release
Turtle Squeeze
Pull shoulders to ears and clench fists tight (5s)...
Melt and release.
Feel the tension melt
3
4
Proprioception
Wall Push Reset
Palms flat against a wall.
Push hard with feet planted for 10 slow seconds.
Grounds nervous energy
4
5
Nerve Reset
Breeze Sigh
Two quick sniffs in nose...
One extra-long, gentle sigh out mouth like a whisper.
Calms pounding heart
5
6
Bilateral Tap
Butterfly Hug
Cross arms over chest.
Tap left shoulder, then right shoulder in a slow rhythm 10x.
Rebalances left & right brain
6
7
Somatic Melt
Ice Cube Melt
Freeze stiff like an ice cube.
Slowly imagine warm sunshine melting your limbs into water.
Let all tightness drip away
7
8
Gravity Anchor
Tree Roots
Press heels and toes firmly down.
Imagine roots growing deep into the floor. You are unshakeable.
Feel solid and secure
8
9
Exhale Control
Cool the Soup
Smell the warm soup (breathe in nose)...
Gently blow across the spoon to cool it without spilling (long exhale).
Slow, smooth breath
9
Uno Regulate Card Deck • Color Set: Blue (Calming Body) • Cards 1–9 of 45
UNO REGULATE • BIG FEELINGS (RED DECK)
Page 2 of 6 • 45-Card Extended Deck • Cut along dashed lines
Emotion Regulation & Impulse Control (1–9)
1
Emotion Label
Name to Tame
Say aloud or whisper:
"I am feeling..."
Angry • Worried • Frustrated
Naming shrinks the intensity
1
2
Impulse Brake
Stop & Freeze
1. Plant both feet flat.
2. Put hands in pockets.
3. Count 5 silent heartbeats.
Pause before any words
2
3
Anger Cool
Volcano Cool
Notice bubbling lava in chest.
Blow 3 cold streams of air to turn lava into smooth, calm stone.
Cool the heat down
3
4
Safe Release
Safe Squeeze
Squeeze a stress ball 10 times, press palms together, or safely tear scrap paper.
Move energy out safely
4
5
Emotion Surfing
Wave Rider
Feelings rise like waves, peak, and naturally crash.
Ride the wave without acting.
This wave will pass
5
6
Physical Buffer
3 Steps Back
Take 3 slow steps backward from the conflict.
Give your body room to breathe and think.
Space prevents outbursts
6
7
Temperature Shift
Cold Splash
Wash hands in cold water or hold a cold paper towel against wrists.
Feel instant calm.
Triggers the dive reflex
7
8
Anger Discharge
Scribble & Rip
Scribble hard on a blank scrap paper.
Crumple it into a tight ball and toss it into the recycling bin.
Toss the frustration away
8
9
Countdown Delay
Countdown 10
Close your eyes.
Slowly count backwards: 10... 9... 8... 3... 2... 1. Say: "I am in control."
Delays impulsive reactions
9
Uno Regulate Card Deck • Color Set: Red (Managing Big Feelings) • Cards 10–18 of 45
UNO REGULATE • PROBLEM SOLVING (GREEN DECK)
Page 3 of 6 • 45-Card Extended Deck • Cut along dashed lines
Flexible Thinking & Conflict Repair (1–9)
1
Problem Sizing
Glitch vs Giant
Rate problem 1 to 5.
Is it a tiny glitch (I can fix it) or a giant danger (ask an adult)?
Match reaction to size
1
2
Decision Making
Choice Fork
Look at path A & path B.
Which choice keeps you safe, calm, and proud later?
You own your next step
2
3
Repair Script
Quick Rewind
Made a mistake?
Say: "Can I hit rewind and try that again kindly?"
Do-overs build trust
3
4
Help Seeking
Help SOS
Say to an adult or peer:
"I'm stuck on ___. Can you help me find a next step?"
Asking for help is smart
4
5
Flexibility
Bendy Thinking
Rigid sticks snap.
Warm gum stretches.
If Plan A changes, bend with Plan B!
I can adapt to changes
5
6
Reaction Scale
Check Balance
Is my voice or action bigger than the problem?
Dial reaction down to fit reality.
Keep scales balanced
6
7
Fair Sharing
Timer Bridge
Fighting over a supply or game?
Say: "Let's set a 2-minute timer and switch turns fairly."
Fair solutions end fights
7
8
Compromise
Win-Win Bridge
Ask: "What do you want? What do I want?"
Find one thing you both agree on to meet in the middle.
Both people feel heard
8
9
De-escalation
Walk to an Ally
If someone won't stop teasing or arguing, do not fight back.
Walk calmly toward a teacher or kind friend.
Walking away shows power
9
Uno Regulate Card Deck • Color Set: Green (Problem Solving) • Cards 19–27 of 45
UNO REGULATE • SELF-AWARENESS (YELLOW DECK)
Page 4 of 6 • 45-Card Extended Deck • Cut along dashed lines
Body Radar, Triggers & Self-Knowledge (1–9)
1
Body Clues
Body Radar
Scan top to bottom:
Jaws clenched? Shoulders high?
Stomach in knots?
Your body whispers first
1
2
Energy Gauge
Battery Meter
Where is your energy?
🟢 100% Ready • 🟡 50% Draining
🔴 10% Low Battery
Recharge before you crash
2
3
Self-Knowledge
Trigger Spy
What lit the spark?
Too loud? Hungry? Tired?
Rushed? Hurtful words?
Knowing triggers protects you
3
4
Visualization
Safe Anchor
Close your eyes.
Picture a person, pet, or cozy spot where you feel 100% secure.
Hold that warmth for 10s
4
5
Affirmation
Strength Shield
Remind yourself:
"I have handled tough days before. I can handle this."
Stand tall like a fortress
5
6
Self-Check
Inside Weather
What is your weather right now?
☀️ Sunny & Calm • ⛅ Cloudy
⛈️ Thunderstorm • 🌫️ Foggy
Weather always shifts
6
7
Boundaries
Space Bubble
Notice your personal bubble.
Are people too close? Say: "I need a little more elbow room right now."
Protect personal space
7
8
Inner Coach
Kind Voice
Talk to yourself like your kindest friend.
Replace "I'm dumb" with "I am learning something new."
Inner words build reality
8
9
Needs Check
What I Need
What does my body crave right now?
Water? A snack? A 2-min quiet pause? A stretch? Or a hug?
Meeting needs prevents meltdowns
9
Uno Regulate Card Deck • Color Set: Yellow (Self-Awareness) • Cards 28–36 of 45
UNO REGULATE • ACTION & WILD CARDS
Page 5 of 6 • 45-Card Extended Deck • Cut along dashed lines
Wilds, Skips, Reverses & Group Actions
WILD
Wild Choice
Free Reset
Pick any color strategy in your mind and do it now. Change play to that color!
Total power to reset
WILD
+4
Group Action
+4 Breaths
Everyone at the table pauses together and takes 4 deep balloon breaths.
Next player picks color
+4
REV
Thought Reframing
Flip the Script
Catch negative thought:
"I can't do this."
Flip to: "I can't do this YET."
Reverse direction of play
REV
⊘ SKIP
Time-Out Privilege
Take a Pause
Skip the urge to react.
Take a 2-minute water sip, quiet seat, or gentle stretch.
Next player is skipped
⊘ SKIP
+2
Peer Connection
+2 Share
Next player draws 2 cards AND shares 1 strategy that helps them feel peaceful.
Kindness is contagious
+2
REV
Empathy Shift
Other Shoes
Pause and look at the situation through the other person's eyes.
What are they feeling right now?
Reverse direction of play
REV
⊘ SKIP
Brain Reset
Water Pause
Skip your stress reaction.
Take 3 slow gulps of cold water to rehydrate your brain.
Next player is skipped
⊘ SKIP
WILD
Dopamine Reset
Gratitude Burst
Name 3 specific things you are grateful for right now (a friend, pet, favorite game).
Pick the next color
WILD
+4
Group Reset
+4 Muscle Melt
Everyone clenches fists & toes tight for 5s... then completely sighs and melts like butter!
Pick the next color
+4
Uno Regulate Card Deck • Color Sets: Action & Wild • Cards 37–45 of 45
Complete Facilitator Playbook • 45-Card Deck
UNO REGULATE • OFFICIAL RULES & ACTIVITIES
Blue (1–9) Red (1–9) Green (1–9) Yellow (1–9) 9 Wilds
With 45 cards (9 cards per color domain plus 9 action cards), this extended deck supports a full 15–25 minute card game for 2 to 6 players, reinforcing tangible self-regulation through repeated play.
Calming Body
Breathing cycles, sensory radar, turtle squeezes, heavy wall work, bilateral hugs, and grounding roots.
Ideal for: Restless & anxious energy
Big Feelings
Emotion naming, impulse stops, volcano cooldowns, safe rips, surfing feeling waves, and countdown delays.
Ideal for: Anger, overwhelm, flooding
Problem Solving
Problem sizing (1–5), choice forks, do-over scripts, asking for help, bendy gum plans, and compromise bridges.
Ideal for: Peer friction & rigidity
Self-Awareness
Full body radar scans, battery meter checks, trigger detective work, safe anchors, inside weather, and space bubbles.
Ideal for: Pre-crisis reflection
Uno Regulate: Official Game Rules (2–6 Players)
1 Setup & Dealing
Shuffle all 45 cards thoroughly. Deal 5 to 7 cards to each player (7 cards recommended for 2–4 players; 5 cards for 5–6 players). Place remaining deck facedown in the center. Flip the top card to form the discard pile.
2 Turn Matching & Action Rule
Match the top discard card by Color, Number, or Action Symbol.
The Coping Rule: Whenever a player lays down a card, they must either read the prompt aloud or lead the group in demonstrating the 5-second action!
3 Action & Wild Powers
- Wild Reset / Gratitude: Play on any turn; caller names next color.
- Wild +4 Breaths / Melt: All players pause and execute the cue together!
- Reverse & Skip: Reverses turn direction or skips next player.
- Draw 2 Share: Next player draws 2 cards and shares 1 coping tool.
4 Calling "REGULATED!"
When a player has only 1 card left, they must shout "REGULATED!" before their turn ends. First player to discard all cards wins the round!
Peace Corner "Draw 2 & Keep 1"
When dysregulated, students draw 2 cards from the deck. They select the one strategy their body needs right now, complete it for 2 minutes, and place the card on their desk as a visual calm anchor.
Cooperative "Clear the Board" Mode
In small counseling groups, all students play with hands face-up. Players strategize together to empty the entire team's cards in under 10 rounds by supporting each other through every action card.
Prep: Print pages 1–5 on 110 lb cardstock; cut along dashed guides.
Durability: 3-mil or 5-mil thermal laminate for heavy classroom reuse.
Storage: Standard 2.5×3.5" card deck box or binder ring.
Uno Regulate Coping Skills Deck • 45 Cards Total • Designed for classroom, counseling, and home self-regulation practice.
