Visual guide to emotional regulation with four zones: Blue (sad, tired), Green (happy, focused), Yellow (nervous, confused), and Red (angry, scared), each with suggestions for self-help.

- Identify which emotional zone you are currently in (Blue, Green, Yellow, or Red) based on how you feel.
- Match your current feeling to the corresponding zone’s description (e.g., sad or tired = Blue; happy or focused = Green; nervous or confused = Yellow; angry or scared = Red).
- Choose one or more suggested strategies from that zone to help regulate your emotions and return to a calm, ready-to-learn state (Green zone).
- Practice the chosen strategy, such as taking deep breaths, talking to someone, or taking a brain break, until you feel calmer and more centered.
- If you’re in the Red zone, prioritize safety: stop what you’re doing, find a safe space, and ask for help if needed.