Our BASE Bites are short, bitesized videos for educators, professionals and parents to learn more about practical tips and techniques for wellbeing. The Zones of Regulation is a simple and powerful framework that helps us understand, name, and manage our emotions and energy levels. It teaches that all feelings are okay, and that by noticing what zone we’re in, we can choose tools to help ourselves feel more balanced and in control.

 

🟦 Blue Zone

This is when our energy is low. We might feel sad, tired, bored, or unwell. In the Blue Zone, our bodies need gentle support, care, or rest.

 

🟩 Green Zone

This is the “just right” zone. We feel calm, focused, happy, and ready to learn or connect with others. Our bodies feel steady and regulated.

 

🟨 Yellow Zone

This zone is about heightened energy. We might feel anxious, excited, silly, frustrated, or worried. We still have some control, but our bodies are starting to feel unsettled.

 

🟥 Red Zone

This is when emotions feel overwhelming. We might feel angry, panicked, out of control, or extremely upset. In the Red Zone, our bodies need strong support and help to feel safe again.

 

The Zones of Regulation helps us recognise what’s happening in our bodies and emotions, and learn strategies — like breathing, movement, or asking for help — to move between zones. It reminds us that emotions change, and with practice, we can learn to support ourselves and each other.