Overpowering Emotions: Tools for Child & Teen Anxiety and Resilience

Impulse control is a foundational skill for emotion regulation—and many kids don’t have it yet.

In this episode of Overpowering Emotions, Dr. Caroline continues her series on impulse control and explains how impulsive reactions block learning, problem-solving, and emotional growth. You’ll learn how to help kids and teens slow down, map their emotional patterns, and practise new responses before big emotions take over.

Topics covered:
Why impulsivity makes emotion regulation harder
How to map thoughts, feelings, body sensations, urges, and behaviours
Using environment changes to make self-control easier
If-then planning that works in real life
Helping kids practise new behaviours without shame or power struggles
Why reinforcement and recovery time matter

This episode is designed for parents, educators, school staff, and mental health professionals working with kids who react fast and struggle to pause.

🎧 Listen, share, and subscribe for more practical tools to support emotional growth.

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Follow Dr. Caroline
YouTube: https://www.youtube.com/@dr.carolinebuzanko
IG: https://www.instagram.com/dr.carolinebuzanko/
LinkedIn: https://ca.linkedin.com/in/dr-caroline-buzanko
Facebook: https://www.facebook.com/DrCarolineBuzanko/
Website: https://drcarolinebuzanko.com/
Resources: https://drcarolinebuzanko.com/resources/articles-child-resilience-well-being-psychology/
Business inquiries: https://korupsychology.ca/contact-us/

Want to learn more about helping kids strengthen their emotion regulation skills and problem-solving brains while boosting their confidence, independence, and resilience? Check out my many training opportunities! https://drcarolinebuzanko.com/upcoming-events/

Impulsivity doesn’t come from nowhere. It shows up when emotions move faster than skills.

In this episode of Overpowering Emotions, Dr. Caroline moves into part 2 of impulse control, unpacking what kids actually need to slow impulsive reactions and make better choices when feelings surge. You’ll hear why impulse control cannot be taught in isolation, how emotional literacy lays the groundwork, and why kids need repeated, real-world practice, not lectures, to change behaviour.

We talk about recognizing emotional patterns, mapping triggers across the day, teaching opposite actions, building self-coaching language, and creating safe opportunities for kids to practice responding differently while emotions are active. This episode is packed with practical strategies for parents, educators, and clinicians who want to help kids build real pause, choice, and follow-through.

Homework Ideas
Track daily emotion triggers using simple ABC notes (Antecedent, Behaviour, Consequence)
Help kids identify body cues that signal rising emotion
Create a short list of opposite actions for common emotions
Practice self-coaching scripts out loud, then quietly
Set up safe, repeatable practice moments at home or school
Reinforce effort with specific feedback
Rotate practice across settings, people, and times of day

Helpful Tools
Coping cards
Choice boards
Emotion–action–outcome maps
Visual stop cues
Progress tracking charts

Enjoying the show? Help out by rating this podcast on Apple to help others get access to this information too! apple.co/3ysFijh

Follow Dr. Caroline
YouTube: https://www.youtube.com/@dr.carolinebuzanko
IG: https://www.instagram.com/dr.carolinebuzanko/
LinkedIn: https://ca.linkedin.com/in/dr-caroline-buzanko
Facebook: https://www.facebook.com/DrCarolineBuzanko/
Website: https://drcarolinebuzanko.com/
Resources: https://drcarolinebuzanko.com/resources/articles-child-resilience-well-being-psychology/
Business inquiries: https://korupsychology.ca/contact-us/

Want to learn more about helping kids strengthen their emotion regulation skills and problem-solving brains while boosting their confidence, independence, and resilience? Check out my many training opportunities! https://drcarolinebuzanko.com/upcoming-events/

Many kids struggle with impulse control, and adults are often left wondering why strategies don’t stick. This episode breaks down the foundations of impulsive behaviour and why so many kids react without thinking — especially when emotions are high.

Dr. Caroline explains the building blocks kids need long before self-control can happen: emotional safety, a developing prefrontal cortex, attention regulation, and the four types of impulsivity that influence behavior. You’ll learn how urgency, acting too fast, difficulty sticking with tasks, and sensation seeking show up in everyday life.

This episode helps parents, educators, and mental health professionals finally understand the why behind big reactions — and sets the groundwork for change.

Homework Ideas

Track patterns (simple, daily).
Write down:
When impulsivity happened
What emotion was present
What urge the child felt
What behaviour followed
This reveals triggers and themes.

Build “urge awareness.”
Ask your child:
“When you feel angry, what does your body want to do first?”
“When you're excited, what do you want to do right away?”
This grows self-observation before action.

Watch your own impulse moments.
Kids mirror adults.
Choose one moment this week to pause before reacting.

Enjoying the show? Help out by rating this podcast on Apple to help others get access to this information too! apple.co/3ysFijh

Follow Dr. Caroline
YouTube: https://www.youtube.com/@dr.carolinebuzanko
IG: https://www.instagram.com/dr.carolinebuzanko/
LinkedIn: https://ca.linkedin.com/in/dr-caroline-buzanko
Facebook: https://www.facebook.com/DrCarolineBuzanko/
Website: https://drcarolinebuzanko.com/
Resources: https://drcarolinebuzanko.com/resources/articles-child-resilience-well-being-psychology/
Business inquiries: https://korupsychology.ca/contact-us/

Want to learn more about helping kids strengthen their emotion regulation skills and problem-solving brains while boosting their confidence, independence, and resilience? Check out my many training opportunities! https://drcarolinebuzanko.com/upcoming-events/

As we close out the year, this holiday replay of Overpowering Emotions focuses on helping kids reflect on how far they’ve come and set resilience intentions for the year ahead without pressure, perfectionism, or overwhelm.

Dr. Caroline talks about why small victories matter, how to help kids notice their own growth, and how to set one or two realistic intentions that actually stick. You’ll hear how to make these conversations feel collaborative instead of corrective, how to invite kids into the process as leaders of their own growth, and how adults can act as supportive consultants rather than fixers.

This episode is for parents, educators, and professionals who want goal-setting to build kids' confidence, emotional regulation, and follow-through.

Homework ideas

The 10-minute “Year in Review” chat
Use 3 prompts:
“What’s something you’re proud of from this year?”
“What was hard, and what helped you get through it?”
“What’s one skill you’re stronger at now than you were last year?”
Tip: If they shrug, offer choices: school, friends, sports, family, hobbies, health, handling stress.

Pick ONE resilience goal using the “Tiny + Clear” rule
Have your child choose one:
Body goal: “When I’m stressed, I’ll take 10 slow breaths before I talk.”
Mind goal: “When I make a mistake, I’ll practice one re-do instead of quitting.”
Connection goal: “Once a week, I’ll ask for help when I’m stuck.”
Bravery goal: “I’ll do one small uncomfortable thing each week.”
Make it specific: when / where / how often.

Create an “If-Then” coping plan (especially for anxiety/overwhelm)
“If I feel overwhelmed, then I will ____.”
Examples: get water, step outside, text a parent, use a coping card, take a 5-minute break.

Weekly check-in that doesn’t feel like nagging
Once a week, ask:
“What worked?”
“What got in the way?”
“What’s one small tweak for this week?”
Keep it short. Aim for progress, not perfection.

Free Resources
The Emotional Literacy Book (https://korulearninginstitute.kit.com/emotionaliteracy)
Holiday Guide with essential tips to support emotion regulation over the holidays (https://korulearninginstitute.kit.com/2025holidayguide)
Goal setting blog (https://korupsychology.ca/setting-goals/)
Episode 99 for an episode on goal setting for academics
Problem-solving (https://korupsychology.ca/develop-problem-solving-skills/)

Goal Ladder Template

(Big Goal → Small Steps)

My Big Goal
(Something I want to get better at)


Step 1: My First Small Step
What I will try this week:


When I might practice this:
☐ At school ☐ At home ☐ With friends ☐ Other: __________


Step 2: My Next Small Step
What I will try next:


How I’ll know I’m making progress:



Step 3: My Stretch Step
What I’ll try when I’m ready:



What might help if this feels hard:



Celebrating Progress
One thing I’m already proud of:



One way an adult can support me:



Coping Card Template

Front of Card
When I feel:
☐ Angry ☐ Anxious ☐ Overwhelmed ☐ Sad ☐ Frustrated ☐ Disappointed 
☐ Other: __________
My body might feel like:



Back of Card
I can try:
☐ Take 3 slow breaths
☐ Take a short break
☐ Get a drink or snack
☐ Ask for help
☐ Use my words
☐ Move my body
☐ Remind myself:
“__________________________________________________”
If this doesn’t help, I can:


An adult who can help me is:



Enjoying the show? Help out by rating this podcast on Apple to help others get access to this information too! apple.co/3ysFijh

Follow Dr. Caroline
YouTube: https://www.youtube.com/@dr.carolinebuzanko
IG: https://www.instagram.com/dr.carolinebuzanko/
LinkedIn: https://ca.linkedin.com/in/dr-caroline-buzanko
Facebook: https://www.facebook.com/DrCarolineBuzanko/
Website: https://drcarolinebuzanko.com/
Resources: https://drcarolinebuzanko.com/resources/articles-child-resilience-well-being-psychology/
Business inquiries: https://korupsychology.ca/contact-us/

Want to learn more about helping kids strengthen their emotion regulation skills and problem-solving brains while boosting their confidence, independence, and resilience? Check out my many training opportunities! https://drcarolinebuzanko.com/upcoming-events/

Holiday break can bring joy… and a whole lot of overwhelm.

In this Holiday Special Replay of Overpowering Emotions, Dr. Caroline shares what holiday dysregulation looks like in real life (including her own family’s “never leave the house on Christmas Day” boundary), why kids melt down when routines shift, and how adults can turn everyday holiday stress into practice for emotion regulation and resilience.

You’ll hear concrete ways to keep just enough structure, reduce sensory overload, handle screen-time battles without power struggles, and teach kids to “catch it early” before emotions take over—using body awareness, code words, coping cards, and simple family rituals that build flexibility and calm.

Homework Ideas

Pick 2 “anchor routines” and protect them all break
Try:
Same wake-up time most days (even if bedtime shifts)
One bedtime ritual piece (hug + story, even if it’s late)
One daily quiet-alone-time block (10–30 minutes)

Create a “Holiday Overwhelm Plan” with your kid (10 minutes)

Write together:
My early warning signs: (snappy, clingy, quiet, stomach aches, tears, silliness that won’t stop)
My resets: (bathroom break, headphones, snack, walk, quiet room, doodle)
My help request words: “I need a break.” / “Can we do puppy?”
Parent response script: “I see it. We can take five.”

Choose a code word for public situations
Do: Pick something neutral (“puppy”) and practice it once at home.
Use it when: you notice irritability, withdrawal, or escalating volume.
Goal: exit early, reset, return.

Practice “drop into the body” once a day
Do (kids + teens):
“Where do you feel it right now?” (chest, throat, belly, head)
Or start silly/easy: “What does your right elbow feel like?”
Why it helps: builds noticing skills before emotions hijack behavior.
Resource: Emotion wheel or feelings chart (print one and keep it visible). Check out the emotional literacy toolkit to help!

Screen boundaries that don’t become a daily war
Try one simple rule:
Tech-free zones (bedrooms, meal table) or
Tech-free time (first hour after waking, last hour before bed) or
Tech-free day blocks (two afternoons a week)
When pushback hits: mirror the feeling.
“Ugh. You really wanted Minecraft today.”
(Stop there. No lecture.)

One “resilience tradition” for the week
Pick ONE:
Gratitude jar (read on New Year’s Eve)
Resilience ornament/tree (write a “hard thing I handled” on paper)
Family story night: “A time I messed up and what I learned.”

Resources Mentioned:

The Emotional Literacy Book (https://korulearninginstitute.kit.com/emotionaliteracy)
FREE Holiday Guide with essential tips to support emotion regulation over the holidays (https://korulearninginstitute.kit.com/2025holidayguide)

Enjoying the show? Help out by rating this podcast on Apple to help others get access to this information too! apple.co/3ysFijh

Follow Dr. Caroline
YouTube: https://www.youtube.com/@dr.carolinebuzanko
IG: https://www.instagram.com/dr.carolinebuzanko/
LinkedIn: https://ca.linkedin.com/in/dr-caroline-buzanko
Facebook: https://www.facebook.com/DrCarolineBuzanko/
Website: https://drcarolinebuzanko.com/
Resources: https://drcarolinebuzanko.com/resources/articles-child-resilience-well-being-psychology/
Business inquiries: https://korupsychology.ca/contact-us/

Want to learn more about helping kids strengthen their emotion regulation skills and problem-solving brains while boosting their confidence, independence, and resilience? Check out my many training opportunities! https://drcarolinebuzanko.com/upcoming-events/