Zones of Regulation
The Zones of Regulation is a self-regulation program that we use at NBCS. It helps students understand their emotions and ability to self-regulate by categorizing all the different ways we feel and states of alertness we experience into four colored zones. Each color represents a group of emotions and levels of alertness.
The Red Zone is used to represent extreme states of alertness and intense emotions which can be positive or negative. A person may be elated, super excited, or experiencing anger, rage, or terror when in the Red Zone. The traffic symbol used to represent this level is a stop sign as this is the first thing we need to do in this state so we can calm down and gain control. The Yellow Zone is also used to describe a heightened state of alertness and elevated emotions, however, the person has control of their body and emotions. A person may be experiencing frustration, anxiety, excitement, silliness, or the wiggles and feel like they need to move their body when in the Yellow Zone. The traffic symbol for this Zone is a yellow warning sign as we need to pay attention and use a "tool" or strategy to keep control. The Green Zone is used to describe a calm state of alertness. A person may be happy, calm. focused, okay, or ready to learn when in the Green Zone. This Zone has a green "GO" circle as it's symbol since we are "good to go" when we are in the Green Zone. The Blue Zone is used to describe low states of alertness and down feelings such as feeling bored, sad, depressed, tired, or sick. The traffic symbol is a blue rectangle representing a rest area where one goes to rest or re-energize. Students learn to identify their emotions and alertness states and then use thinking, calming or moving strategies to manage their emotions and activity level. Stratagies such as belly breathing, exercise, fidgets, and calming strategies are used depending upon the level and circumstances. The author has allowed us to share some of the resouses that explain the program. You can download them by clicking on the image. Additional Inforamtion can be found at: http://www.zonesofregulation.com/learn-more-about-the-zones.html |
Belly Breathing is my magic. It relieves stress and reduces the “fight, flight and freeze” response in our body and brains allowing us to calm down. It is one of my favorite self-regulation tools because we always carry the tools we need to use this strategy and it works! It takes a bit of practice to use diaphragmatic breathing (belly breathing) as a calming exercise but it is well worth the effort. Children as young as three can benefit and it works for adults too! Start practicing this technique when you and your child are calm and build it into a daily practice.
Directions
Ask your children if they notice anything different from before. Once you get the hang of it lying down try it sitting and standing having them place their hand on their belly to feel their breathing.
Directions
- Have your child lie down on his/her back and relax all their muscles. Have them place their hands on their belly or place a stuffed animal on their belly for some “buddy breathing”.
- Take a big breathe in through the nose for about 3-4 seconds. They should feel their chest fill with air and their belly raise. If they are using a stuffed animal they should be able to see it rise.
- Have them hold their breath for 3-4 seconds.
- Slowly blow the air out through the mouth to a count of 3-4 seconds.
- Repeat until the body feels relaxed.
Ask your children if they notice anything different from before. Once you get the hang of it lying down try it sitting and standing having them place their hand on their belly to feel their breathing.
DIY Stress Balls
Who doesn't love squeezing stress balls? They can be so calming and relaxing or help when your hands need to be busy so you can better pay attention. There are many different ingredients you could use and they are fun to make. These are a great tool for you Calming Corner!
What you need:
- Latex balloon: The stronger the better. Helium balloons work well as they are very strong.
- Funnel: you can make one by cutting off the top part of a water bottle.
- Corn starch
- Water
STEPS
1. Attach the balloon to a funnel.
2. Add a little water to the balloon.
3. Add about 1 TBSP of corn starch.
4. Squeeze the balloon to mix the ingredients.
4. Continue adding water and cornstarch the same way until the balloon is almost full.
5. Pinch at top and tie a knot.
Options:
Try filling with sand, beans, rice, playdough or flour. Each one has a different texture.
Draw facial expressions on the balloons to help express how you are feeling.
Glitter Calming Bottles
I love glitter calming bottles and most kids do too. They are fun to look at and can be used as a calming tool, perfect for your calming corner. You can introduce them to your child by explaining that glitter calming bottles can be a tool to help calm down big feelings like being mad, angry, sad or frustrated. When we have these feelings we can take a break and use the calming bottle, Shake it up and then watch the colors swirl while we take some nice big belly breaths. Watch the glitter settle as we calm our own feelings.
The glitter calming bottles are easy to make and there are many different recipes. Here is one:
What you need:
Optional:
Here is a website with more ideas:
https://www.youtube.com/watch?v=4U02fQwWDfI
I love glitter calming bottles and most kids do too. They are fun to look at and can be used as a calming tool, perfect for your calming corner. You can introduce them to your child by explaining that glitter calming bottles can be a tool to help calm down big feelings like being mad, angry, sad or frustrated. When we have these feelings we can take a break and use the calming bottle, Shake it up and then watch the colors swirl while we take some nice big belly breaths. Watch the glitter settle as we calm our own feelings.
The glitter calming bottles are easy to make and there are many different recipes. Here is one:
What you need:
- Empty plastic water bottle and lid.
- Warm water
- Corn syrup
- Glitter
- Food Coloring
- Glue to seal the bottle E600, Super Glue or Hot Glue
Optional:
- 2-3 drops of dish soap: the soap helps disperse the glitter
- sequins
- beads
- pieces of pipe cleaners
- Fill bottle 1/2 water with water.
- Add a few drops of food color
- Fill the bottle with corn syruy
- Add glitter
- Put a little E6000 or Superglue inside the bottle cap rim before screwing it on
Here is a website with more ideas:
https://www.youtube.com/watch?v=4U02fQwWDfI
Calming spaces are a great tool to have in the classroom and at home. A calming space is a quiet area of a room equipped with soothing materials to help a child de-escalate when upset, regroup, or just have a cozy alone time. While most children benefit from using this strategy it is especially useful for children with self-regulation issues.
When we get angry or frustrated we can have into a “fight, flight or freeze” reaction. This limits our ability to have a conversation, hear what others are telling us, or even think logically. Our emotions are getting the better of us and we need to calm down so we can get some control.
The calm down space is not meant to be a punishment or time-out. Rather it is a tool for our children to use so that we can gain some emotional control. It should be an inviting space with calming activities and tools. Asking your child to help choose items for the space can be a good way to get them invested in the space.
Ideally we use this space before we get out of control, when your child is starting to get frustrated or angry is ideal. Noticing the signs that indicate your child is getting angry is helpful such as their voice getting louder, face getting red, hands getting clinched etc. Introducing the space when they are calm helps the child accept the space and gets your child use to using the space.
The space could be made in a small pop up tent, a corner of a room, or other quiet space. What is in the space can be very different depending on your child’s age and needs. Your child can help you decide what tools are in the space. It could include the following:
Try going to this wikihow website which has step by step instructions and can walk you through what you need to do to build and teacher the use of a calming space: https://www.wikihow.com/Make-a-Calming-Down-Corner
When we get angry or frustrated we can have into a “fight, flight or freeze” reaction. This limits our ability to have a conversation, hear what others are telling us, or even think logically. Our emotions are getting the better of us and we need to calm down so we can get some control.
The calm down space is not meant to be a punishment or time-out. Rather it is a tool for our children to use so that we can gain some emotional control. It should be an inviting space with calming activities and tools. Asking your child to help choose items for the space can be a good way to get them invested in the space.
Ideally we use this space before we get out of control, when your child is starting to get frustrated or angry is ideal. Noticing the signs that indicate your child is getting angry is helpful such as their voice getting louder, face getting red, hands getting clinched etc. Introducing the space when they are calm helps the child accept the space and gets your child use to using the space.
The space could be made in a small pop up tent, a corner of a room, or other quiet space. What is in the space can be very different depending on your child’s age and needs. Your child can help you decide what tools are in the space. It could include the following:
- bean bag chair(s)/ floor cushions/large pillows
- soft rug
- relaxing music with headphones
- noise blocking headphones
- books
- coloring, drawing, or doodling materials
- stress balls
- calming glitter bottle
- bubble wrap to pop
- timer
Try going to this wikihow website which has step by step instructions and can walk you through what you need to do to build and teacher the use of a calming space: https://www.wikihow.com/Make-a-Calming-Down-Corner
Making a Schedule for Home Learning
It is a crazy time for all of us and for kiddos with sensory processing disorders it can be very anxiety-producing. That is probably true for all of us. Typically kids do best with structure and routine and the one they are used to is gone. Putting a new structure in place at home is a challenge with parents being the teacher and caregiver while trying to manage their job responsibilities.
Here are a few suggestions:
Remember, the distance learning situation will test everyone’s patience, so remember to take time for yourself.
A Word about Brain Breaks
A brain break is a simple mental and physical exercise, taking no more than a minute or two to complete, which helps re-energize and re-engage your children while they are learning. It could be a quick stretch, breathing exercise or quick exercise like jumping jacks.
Examples:
How often should we take a quick brain break:
Here are a few suggestions:
- Kids learn most easily when they know what to expect. Set up a daily schedule and post it for all to see. Review it every morning with your kids making sure to note any changes. It could be a simple list or pictures of the activities. A dry erase board could work nicely.
- Build-in breaks, recess, snacks, and lunch into the schedule. Children need to move their bodies in order to be able to stay focused and to learn so movement breaks are important.
- Provide some choices in the schedule. If Sally wants to play with her Legos, great, put it in the schedule so she knows when and how long she can play. This will help her be invested in the schedule of activities.
- Have the kids help with chores around the house. (Put it on the schedule).
- Get the kids outside every day. Kindergarten through third grade typically go out twice a day while at school, higher grades one time a day.
- Plan downtime for everyone such as a “drop everything and read” time. Older kids can read to younger ones.
- Provide some flexible workspace and seating options. Help your kids create their own workspace for classwork. Allow them to be flexible where they do some of their assignments, reading on the couch and projects on the kitchen table.
Remember, the distance learning situation will test everyone’s patience, so remember to take time for yourself.
A Word about Brain Breaks
A brain break is a simple mental and physical exercise, taking no more than a minute or two to complete, which helps re-energize and re-engage your children while they are learning. It could be a quick stretch, breathing exercise or quick exercise like jumping jacks.
Examples:
- Move to music
- Ball toss when asking questions from the lesson
- Stretching break
- Take turns telling a joke
- Have the student stand to do some work
- Breathing exercises
- Simon Says with content built into the game
- Movement songs
- Cross lateral activities: Pat head rub tummy, cross crawls (Exercise of the week has instructions.)
- Accompany Brain Breaks with a drink of water and the children will be able to stay much more alert and in the right physical state for learning.
- A "Go Noodle" video on YouTube.
How often should we take a quick brain break:
- Kindergarten every 15 minutes
- First grade every 20 minutes
- Second grade every 25 minutes
- Third grade every 30 etc.
- Fourth grade every 35
- Fifth grade every 40
- Sixth every 45