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Emotions and Zones Worksheet

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Emotions and Zones Worksheet

The Zones are one way to notice how your energy and feelings are changing. No zone is bad, and people can feel different emotions in the same zone. Read the situations, choose helpful next steps, and remember: strategies work differently for different people. If a feeling feels too big or lasts a long time, tell a trusted adult.

Notice the zone

Use these general clues as a guide, not a rulebook: Blue often means low energy or feeling down; Green often means calm and ready; Yellow often means heightened energy, worry, or frustration; Red often means very intense feelings. Match each situation to the zone that seems most likely. More than one answer might make sense if you can explain why.

1.Before a class presentation, Hana feels wobbly, worried and full of nervous energy. Which zone might fit best?

Blue Zone
Green Zone
Yellow Zone
Red Zone

2.After a long day, Wiremu feels drained and finds it hard to get started. Which zone might fit best, and name one feeling or body clue that supports your choice.

3.Sione is settled, breathing comfortably and ready to listen to a friend. Which zone might fit best? Explain briefly.

4.During a game, Finn becomes furious when a goal is not counted. He is clenching his fists and feels ready to shout. Which zone might describe this high-intensity feeling?

Blue Zone
Green Zone
Yellow Zone
Red Zone

Choose a helpful next step

Think about what is safe, respectful and realistic in each moment. A helpful strategy may not change a feeling straight away, but it can help you decide what to do next.

5.Finn wants to handle his anger safely. Which TWO choices are most helpful first steps?

Take a few slow breaths and give himself space
Shout at the other players
Ask an adult for support if he needs it
Kick the ball at someone

6.True or false: Being in the Blue Zone means someone is lazy and should simply try harder.

TrueFalse

7.Complete the sentence with a helpful action: “When I notice my body getting wound up, I could pause, take slow breaths, or…”

8.Mere feels nervous before trying out for a kapa haka group. Name one supportive thing a friend could say or do without telling Mere to stop feeling nervous.

Put the skills together

Use the situation below to practise noticing, choosing and reflecting. You can write about the character rather than sharing a personal experience.

9.Levi has been left out of a lunchtime game. He feels sad and quiet, then notices his shoulders are tense. Give one possible zone, one body or feeling clue, and one safe next step he could try.

10.Why can the same event put two people in different zones? Give one example.

11.Make a personal support plan without sharing anything private: name one early clue that tells you a feeling is growing, one strategy you could try, and one trusted adult you could talk to if you need help.