Zones of Regulation: An Emotional Regulation Worksheet

Emotional regulation is hard. It's especially hard when you have ADHD, BPD, autism, or other neurodivergent conditions that create executive function barriers, flash emotions, or struggles to even identify what the emotion we're feeling is in the first place.

So I made something to help. PDF Available here

How it Works!

Rather than having to identify the exact emotion, the goal is to figure out which Zone of emotion we're in. These Zones group emotions into larger buckets based on the type of emotion, how it feels in our body, and (most importantly) what we need when we're experiencing them.

The Zones.

Re-group.

The first Zone (Regroup) describes times when we're in distress and just need to weather the storm. These emotions can feel out of control, overwhelmingly powerful, or completely consuming, and fighting against them rarely works. Examples include meltdowns, mania, panic attacks, fury, etc.

When we're in this Zone, stabilizing and getting through is the highest priority. After all, we can't make good decisions for the short- or long-term in active crisis. This is a great time for grounding exercises (such as the 5-4-3-2-1 technique), distraction, or retreating to a (sensory-) safe place.

Stop.

The second Zone (Stop) is for times when we're feeling very heightened, threatened, or on edge. Usually this feels like having a lot (or even too much) energy and like we could spiral out of control. This can include feeling angry, panicky, scared, or extremely stressed.

The goal in this Zone is to stop and bring the energy back down again. Activities that give a productive place to burn excess energy, such as intense exercise or moshing, or require slow, deliberate actions, such as slow breathing exercises or cold exposure, are a good fit here.

Watch

The next Zone (Watch) is for times that we're feeling off kilter. We might be feeling confused, stressed, nervous, lonely, slightly dissociated, or on edge. Emotions in this Zone can be sneaky, lowering our defenses or threatening to spiral towards other Zones.

Our main need in this Zone is to be cautious and defend against spirals. This might mean slowing down our interactions with people, focusing on slow and gentle movement (such as walks or tai chi), practising opposite action, doing body scan meditation, or journalling.

Slow

The fourth Zone (Slow) describes time when we just can't get moving. We might be feeling sad, bored, understimulated, sick, or dissociated; but progress, movement, and sometimes even thinking feels like it takes more effort.

In this Zone, forcing or pressuring ourselves can be a trap that only makes matters worse, so the primary goal is self-kindness. This means accepting that we're moving slowly, being distracted, or being less efficient. It also means looking for those sources of reward and joy as healthy sources of energy.

Go!

The final Zone (Go!) probably needs the least explanation. This Zone is for times when we're feeling chill, calm, focused, curious, or engaged, and the goal for this Zone is to capture the moment and enjoy yourself.

Taking time to appreciate when we're in this Zone is key to future motivation! Having evidence that we've been happy and engaged (and that we will again) can help us regulate when we're in Zones we don't appreciate as much. Make notes here about things you love and cope ahead if you can!

Of course, exactly where one Zone ends and another begins is going to be different from person to person, and what each of us needs and the skills that work for us are going to different as well. So remember: These Zones aren't set in stone. Adapt them to fit you, and here's a blank version to help with that:

Like emotions themselves, there's no such thing as good or bad Zone. And there's no such thing as a normal progression from one Zone to another. The primary purpose for these Zones is make it easier to identify, talk about, and regulate our emotions, not to shame or problematize.

Remember, processing emotions is a LOT to ask while we're in the middle of feeling them. If it's helpful, print this out, and keep it visible and accessible for when you're feeling a type of way. That'll make it easier to identify and act on.

I hope this helps!