Overpowering Emotions: Tools for Child & Teen Anxiety and Resilience

• 218. Can play help kids release trauma and anxiety?

  Big feelings don’t always need more rules and structure. Sometimes they need play, movement, and a bit of silliness.In this episode of Overpowering Emotions, Dr. Caroline is joined by Sifu Boggy (Paul Brighton), a Taoist teacher who blends Qigong, Tai Chi, humour, and “sacred child” energy to support healing.They talk about why kids are the real teachers, how fidgeting and wild play help release stress from the body, and why shutting down movement can actually lock in tension, anxiety, and trauma. You’ll hear how Qigong supported Sifu through bullying, depression, and suicidality as a teen, and how simple standing exercises can help kids and adults regulate today.This conversation is especially helpful for:Educators trying to make room for movement, play, and regulation in classroomsParents & caregivers of anxious, “fidgety,” intense, or neurodivergent kidsMental health professionals looking for body-based and playful tools that fit well with emotion regulation workThey get into:The “sacred child” and why we’re not meant to grow out of playHow fidgeting, noise, and big movement can be healthy discharge, not misbehaviourQigong as “moving self-massage” that helps clear stored emotional tensionHow adults’ stress responses teach kids how to handle their ownSimple, practical ways to bring more play and movement into homes, sessions, and schoolsIf you work with kids who are anxious, shut down, “too much,” or always on the move, this episode will give you a warm, playful way to see them—and yourself—differently.Homework Ideas🧩 Notice Where You Shut Down PlayFor one week, track moments when you say or think:“Stop fidgeting.”“Calm down.”“Be serious.”Ask yourself afterward:What feeling in me sparked that reaction?Was the movement actually harmful—or just loud and inconvenient?Use that awareness to adjust one response per day: replace “stop that” with, “Let’s move that energy in a safer way,” and offer a playful alternative (e.g., jumping on a mat, shaking it out, quick wrestle on the floor, running in the yard).🧩 Schedule a Daily “Wild Play Window”Choose a 10–20 minute slot each day where the goal is: move, be loud, be silly.Ideas:Backyard “animal run” (kids choose an animal and move like it)Pillow wrestling or couch parkourLoud singing, drumming on cushions, “primal yell” into a pillowFrame it as: “This is when we help our bodies get stress out.”🧩 Try the “Twist the Waist” Qigong PracticeUse Sifu’s simple exercise with kids or for yourself:Stand with feet hip-width apart.Gently twist your waist side to side, letting your arms flop and wrap around your body.Keep breathing naturally—soft in through the nose, out through the mouth.Do this for 1–3 minutes.Afterward, ask kids:“What does your body feel like now compared to before?”This can be a classroom brain break, a transition ritual at home, or part of therapy sessions.🧩 Model Your Own “Sacred Child”Choose one playful thing you used to love as a kid and do it this week:Drawing or doodlingClimbing, swinging, skippingBuilding with LegoDancing around the kitchenLet kids see you laugh, be silly, and move. You’re showing them that growing up doesn’t mean shutting down joy.🧩 Reflect on Movement and MoodWith older kids or for your own journaling, use prompts like:“When I’m stressed and I move my body, what changes?”“When I’m told to sit still, what happens inside me?”“What kinds of movement make me feel calmer, stronger, or lighter?”This helps link movement → emotion → regulation in a concrete way.Be sure to grab your free Emotional Literacy workbook! https://korulearninginstitute.kit.com/emotionaliteracyAbout SifuSifu Boggie (a.k.a Paul Brighton) is a Daoist guide, mentor, and self-healing practitioner with over 40 years of experience in Daoism and Qigong. Trained by renowned Daoist masters, he specializes in Qi Gong, Tai Chi, Shun Dao philosophy, and other healing modalities. Sifu Boggie’s teachings blend Daoist philosophy with practical energy work and bodywork techniques, offering transformative pathways for physical, emotional, and energetic healing.LinkedIn - https://www.linkedin.com/in/sifuboggie Facebook - https://www.facebook.com/2sifuboggieInstagram - https://www.instagram.com/sifu.boggie/#YouTube - https://www.youtube.com/@SifuBoggieWebsite - https://shundao.uscreen.io/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.carolinebuzankoIG: https://www.instagram.com/dr.carolinebuzanko/ LinkedIn: https://ca.linkedin.com/in/dr-caroline-buzankoFacebook: https://www.facebook.com/DrCarolineBuzanko/X: https://x.com/drcarolinebuzWebsite: https://drcarolinebuzanko.com/Resources: https://drcarolinebuzanko.com/#resourcesBusiness 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/

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• 217. How do kids learn to regulate emotions? Turning big feelings into smart choices.

  Big feelings are not the problem. The real issue is when kids don’t know what those feelings are for or what to do with them.In this episode of Overpowering Emotions, Dr. Caroline walks through how to help children and teens move from “I feel awful” to “Here’s what I need and here’s what I’m going to do.”You’ll hear how to:Teach kids to read their body signals and name emotions with more precisionLink emotions to underlying needs, values, and goalsUse primary and secondary appraisal (Is this dangerous? Can I handle it?) to guide copingSpot when strategies are actually avoidance in disguiseBuild “if–then” plans so kids know exactly what to do when big feelings hitPractice emotion-focused vs. problem-focused coping without rescuing or over-accommodatingPerfect for educators, parents, and mental health professionals who want practical ways to match responses to kids’ emotions and needs, build resilience, and stop reinforcing avoidance.Homework IdeasDaily Emotion–Need Check-InGoal: Link feelings → needs → possible actions.How: Once a day (morning meeting, bedtime, or session check-in), ask:o “What are you feeling?”o “Where do you feel it in your body?”o “What might this feeling be telling you that you need or want?”o “What’s one small thing that might help?”Use an emotion wheel or your Emotional Literacy Workbook as a word bank.Helpful resource: Get the free Emotional Literacy Workbook PDF (https://korulearninginstitute.kit.com/emotionaliteracy) Primary vs. Secondary Appraisal PracticeGoal: Help kids sort “this feels huge” from “this is truly dangerous” and “can I handle it?”How: With a recent stressor (test, friend issue, gym class):Ask Primary appraisal questions:o “What makes this feel scary, hard, or unfair?”o “Is something actually unsafe, or does it mostly feel big?”Ask Secondary appraisal questions:o “Have you been in something like this before?”o “What helped even a tiny bit?”o “Who or what could support you this time?”Write answers together on a simple worksheet so they can see the pattern. Build an If–Then Coping PlanGoal: Turn vague coping into concrete, rehearsed responses.How: Pick one recurring trigger and script it: “If I start to panic before a math quiz, then I will:1. Put both feet on the floor2. Notice where the feeling is in my body3. Answer the easiest question first.”Practice this when calm, then in low-stakes situations, then in the real one. Body Mapping & Riding the WaveGoal: Increase interoceptive awareness and distress tolerance.How: Print a body outline. Ask the child to draw where they feel worry / anger / shame. Add words: “tight,” “hot,” “heavy,” “buzzy,” “pressure,” etc.During a mild spike, coach:o “Notice: stronger on the left or right?”o “Let’s watch what happens for 60–90 seconds.”Track: Did it grow, stay the same, or drop?This normalizes “waves” and shows the nervous system can rise and fall without escape. Role-Play Triggers SafelyGoal: Let kids rehearse new responses without public shame.How: Ask: “What does your sibling/classmate do that really sets you off?”Recreate a version with you (e.g., you hum “Baby Shark” while they do homework).Guide them to:o Notice body cueso Label the feelingo Use their plan: drop into the body, self-coaching, opposite action, etc.Repeat until they can access the new response faster. “Even If…” Values StatementsGoal: Tie coping to what matters most, not just symptom reduction.How: Help kids finish:· “Even if I feel anxious, I’m still going to ____ because ____ matters to me.”· “Even if I feel left out, I’m still going to ____ because ____ is important to me.”Post their top 2–3 on a card, locker, or notebook.Revisit after exposures: “Did acting on your value help, even with the feeling there?”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.carolinebuzankoIG: https://www.instagram.com/dr.carolinebuzanko/ LinkedIn: https://ca.linkedin.com/in/dr-caroline-buzankoFacebook: https://www.facebook.com/DrCarolineBuzanko/X: https://x.com/drcarolinebuzWebsite: https://drcarolinebuzanko.com/Resources: https://drcarolinebuzanko.com/#resourcesBusiness 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/

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• 216. Are Kids Really “Mad”… or Is Their Brain Just Guessing?

  Kids say “I feel bad” all the time. But what does that actually mean for their brain and their behaviour? In this episode of Overpowering Emotions, Dr. Caroline breaks down how the brain builds emotions and why teaching kids to move from “I feel bad” to “I feel overwhelmed / uncertain / left out” is a game-changer for emotional regulation. Drawing on brain science and day-to-day stories from classrooms and families, she explains:· How the brain compresses huge amounts of sensory data into simple emotional categories· Why kids (and adults) often feel “angry” or “anxious” without knowing why· What “emotion granularity” is and how it gives kids more control over their reactions· The link between the body budget (sleep, hydration, exhaustion) and emotional meltdowns· Practical ways to help children notice body sensations and match them with accurate emotion words You’ll hear simple tools you can use right away to build emotional literacy in homes, classrooms, and therapy sessions. Perfect for anyone who want science-based, relatable ways to help kids and teens understand what they’re feeling and what to do about it.Free Resource (to help with homework below!): Emotional Literacy Workbook (https://korulearninginstitute.kit.com/emotionaliteracy)Homework IdeasDaily Emotion Check-Ins (Kids & Teens)Build short, regular emotion check-ins into the day—morning, midday, and evening at home; or every class / every hour at school.Ask: “How are you feeling right now?” then guide kids to move beyond “good/bad/mad” to a more specific word.“Where do you feel it in your body?” Build Emotion Vocabulary & GranularityUse the feelings wheel or emotion charts during the day when kids are calm, not only when they’re upset.Play quick “name the feeling” games:“Pick one word from the wheel that matches how you felt at recess.” “Choose a word for how you feel before this test.” Body Mapping & Interoception PracticeDraw a simple outline of a body. Ask:“Where do you feel this emotion?”“What does it feel like there? Tight, heavy, buzzy, hot, cold?”Help kids link body cues to emotions and needs:“Heavy chest = overwhelmed?”“Jittery legs = excited or nervous?”Dr. Caroline’s personal example from the episode:o A “crushing feeling” in her chest often signals overwhelm and too much on her plate.o A “breaking” feeling in her chest usually means exhaustion after very little sleep.o She then uses those cues to decide: “Do I need to reprioritize my day, or do I need to rest?” Body Budget Check Before jumping to “big emotion” explanations, check:Sleep: “How much did you sleep last night?”Hydration: “Have you had water today?”Food: “When was the last time you ate?”Load: “Is your day too full?”If a child says “I feel scared,” also scan for: Are they dehydrated? Exhausted? Hungry?Respond differently if the body budget is off (water, snack, rest, schedule changes) before jumping into problem-solving the situation. Adult Self-Practice: Modelling Emotion GranularityReplace “I’m just so stressed” with more precise language:“I feel overwhelmed because I have too much on my plate.”“I feel exhausted from not sleeping enough.”Say it out loud in front of kids so they see the full process: sensation → emotion word → action plan.· Turn Feelings into Action PlansOnce kids have named the emotion more clearly, ask about what they need. If they're unsure, help them brainstorm ideas:“If you feel left out, what might help? Inviting someone to play, talking to a teacher, or taking a break?”“If you feel overwhelmed, what do you need? Should we break this task into smaller steps?”Goal:o Move from broad “bad” to specific emotion + specific next step.o Repeat often enough that the brain learns this sequence as a habit.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.carolinebuzankoIG: https://www.instagram.com/dr.carolinebuzanko/ LinkedIn: https://ca.linkedin.com/in/dr-caroline-buzankoFacebook: https://www.facebook.com/DrCarolineBuzanko/X: https://x.com/drcarolinebuzWebsite: https://drcarolinebuzanko.com/Resources: https://drcarolinebuzanko.com/#resourcesBusiness 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/

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• 215. Are we accidentally teaching kids to stay afraid?

  This week, Dr. Caroline unpacks one of the most misunderstood parts of emotion regulation: Why avoidance keeps anxiety alive and how real-world experience rewires the emotional brain. She explains how children’s brains constantly make predictions about safety, danger, and comfort and how avoidance traps them in cycles of fear. Using clear metaphors like the feeling tunnel and the prediction error, Dr. Caroline shows how growth only happens when kids face uncomfortable emotions long enough for their brains to learn something new. This episode is a must-listen for anyone who want to help kids build resilience, emotional flexibility, and distress tolerance through practice, not protection. 🎧 Experience teaches the brain it can handle more than it fears.Homework IdeasMap the Avoidance LoopHave kids write down situations they avoid (tests, sleepovers, speaking in class). Note what relief they feel after avoiding and how that pattern repeats. Awareness is step one.Prediction JournalBefore a challenging event, ask: “What do you think will happen?”Afterward: “What actually happened?”Compare their predictions with outcomes to build realistic expectations.Build Micro-Exposure MomentsStart small — ordering food, saying hi to a neighbour, or raising a hand in class. Celebrate effort, not comfort.Self-Check for AdultsNotice when you rescue too quickly. Ask yourself: “Am I helping them build resilience or just helping myself feel less anxious?”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.carolinebuzankoIG: https://www.instagram.com/dr.carolinebuzanko/ LinkedIn: https://ca.linkedin.com/in/dr-caroline-buzankoFacebook: https://www.facebook.com/DrCarolineBuzanko/X: https://x.com/drcarolinebuzWebsite: https://drcarolinebuzanko.com/Resources: https://drcarolinebuzanko.com/#resourcesBusiness 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/

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• 214. How can we help kids reflect instead of explode?

  How do kids learn to think about their emotions instead of being swept away by them? In this episode, Dr. Caroline breaks down strategic emotion management, helping children and teens build emotional metacognition, the ability to reflect on and make sense of what they feel.You’ll learn how to guide kids to pause, question, and evaluate their emotions: What is this feeling trying to tell me? Is it helping or hurting me right now? Dr. Caroline shares practical strategies for teaching emotional literacy, building resilience, and creating space for reflection instead of reaction. She also offers real-life examples, from angry teens to overwhelmed kids, showing how adults can coach emotional awareness at any age. This episode includes simple tools, reflective questions, and step-by-step ways to strengthen emotional awareness and decision-making skills.Key topics: emotional literacy, metacognition, cognitive reappraisal, resilience, co-regulation, reflective parenting, and emotional intelligence in youth.Homework IdeasPractice Helpful ResponsesThe next time you or a child feel a strong emotion, pause and ask:What is this emotion trying to tell me?Is this emotion helpful right now?What can I do that aligns with my goals and values?Model this reflective thinking out loud with the child.Focus on curiosity over correction — “Huh, I wonder what my anger’s protecting right now.”Co-Regulation Practice!When kids are upset, start with validation only.Say “It sounds like you had a tough day.” Then pause.Once they’re calm, guide reflection with open-ended questions. Emotion Journal or ChartWrite or draw feelings, what happened, what they thought, and what the emotion might be saying.For younger kids: use colours or pictures.For teens: include reflection prompts like “Was my reaction helpful?” Emotion Decoder Match emotions to their possible messages (e.g., anger → unfairness; sadness → loss or care).Available in Dr. Caroline’s Emotional Literacy Book Scaling ExerciseRate emotions from 1–10 and discuss how the intensity changes when the situation is reappraised to build perspective and reduce emotional overwhelm. Resources Mentioned:The Emotional Literacy Book (https://korulearninginstitute.kit.com/emotionaliteracy)Coddling of the American Mind by Jonathan Haidt (for adults exploring emotional reasoning) 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.carolinebuzankoIG: https://www.instagram.com/dr.carolinebuzanko/ LinkedIn: https://ca.linkedin.com/in/dr-caroline-buzankoFacebook: https://www.facebook.com/DrCarolineBuzanko/X: https://x.com/drcarolinebuzWebsite: https://drcarolinebuzanko.com/Resources: https://drcarolinebuzanko.com/#resourcesBusiness 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/

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