Overpowering Emotions: Tools for Child & Teen Anxiety and Resilience

Dr. Caroline Buzanko
  • 4.6 (14)
  • Parenting
  • Updated Weekly

Practical, science-based strategies to help kids and teens manage anxiety, navigate big feelings, and build resilience. Overpowering Emotions is the #1 resource for adults who want to confidently support children and teens through emotional challenges.Children and teens today are struggling with more anxiety, overwhelm, and emotional intensity than ever before—and adults are desperate for tools that actually work. This podcast is here to change that.Dr. Caroline gives you the knowledge and tools you need to support children and teens through anxiety, emotional overwhelm, and everyday challenges. Whether you’re a parent, educator, clinician, or caregiver, you’ll learn exactly what to do (and what not to do) right away to help young people feel calmer, braver, and more capable.Each episode delivers:• Clear, practical steps you can use immediately• Expert interviews with leading psychologists and researchers• Real-life examples that make complex concepts easy to understand• Tools for emotional regulation, anxiety mastery, confidence-building, and resilience• Effective approaches for home, school, and clinical settingsIf you’ve ever wished for a trusted guide to help you navigate child and teen anxiety, emotional outbursts, and overwhelming emotions, you’ve just found it.Subscribe now and join the movement to help the next generation thrive.About Dr. Caroline BuzankoDr. Caroline is a psychologist, researcher, speaker, and internationally recognized expert in child and teen anxiety. With more than 25 years of experience supporting children, teens, and families, she is known for her ability to translate cutting-edge research into practical, compassionate strategies that make a meaningful impact.In 2024, Dr. Caroline was honoured as Alberta’s Psychologist of the Year, a recognition that reflects her significant contributions to advancing child and youth mental health practices. Often called the “Yoda of anxiety,” she blends scientific evidence, clinical expertise, and real-world tools to help young people build confidence, emotional regulation, and lifelong resilience.

  1. 2d ago

    244. What is your child’s nervous system trying to say?

    This week on Overpowering Emotions, Dr. Caroline explores the body’s emotional map and why emotions are far more physical than most people realize.  From tight chests and shaky hands to heavy limbs and “gut feelings,” this episode breaks down how the nervous system responds to stress, fear, sadness, anger, and safety. Dr. Caroline explains how the brain constantly scans for danger, why anxiety can become trapped in the nervous system, and how emotional distress can show up as real physical symptoms in kids and teens. She also shares why simply telling children to “calm down” rarely works, and why helping the body feel safe matters so much. You’ll learn: - Why emotions create specific sensations in the body - How the amygdala keeps the brain on high alert - Why sadness can feel physically heavy and exhausting - How chronic stress affects long-term health - What interoceptive awareness is and why it builds resilience - Simple body check-ins adults can use with children and teens This episode offers practical ways to help kids recognize what their bodies are communicating so they can move from survival mode into courage, connection, and emotional safety. Homework Activities Practice daily body check-ins: - “What is your heart trying to tell you?” - “What are your hands trying to tell you?” - “What does your body need right now?” Create a personal body map: - Draw an outline of the body - Identify where emotions show up physically - Add colors, sensations, or words connected to each feeling Build proactive nervous system care: - Hydration check-ins - Movement breaks - Deep breathing - Rest routines - Emotional naming exercises Practice interoceptive awareness: - Notice physical sensations connected to emotions - Pause before reacting - Identify whether the body feels safe, tense, heavy, or activated Resources Needed Printed body outline template Colored pencils/markers Journal or reflection sheet Water bottle/hydration tracker Emotion vocabulary chart for younger children 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/

    12 min

  2. Jun 2

    243. Could Oxytocin Be the Missing Piece in Emotional Regulation?

    This week on Overpowering Emotions, Dr. Caroline explores the connection between oxytocin, anxiety, emotional regulation, and resilience in kids and teens. Often called the “bonding hormone,” oxytocin helps calm the nervous system, lower cortisol, strengthen emotional safety, and support healthy relationships. Dr. Caroline shares practical ways adults can naturally boost oxytocin throughout the day using simple moments. She also explains why emotionally safe relationships help children recover from stress faster and why small daily interactions matter more than we think. You’ll hear easy ideas that can be used in any context and during everyday routines to help children feel connected, regulated, and ready to learn. This episode is packed with real-life examples, including Caroline’s “6 Mississippi hugs,” sibling love jars, welcome rituals, grounding exercises, and playful connection moments that support calmer, more resilient kids. Homework Activities Practice “6 Mississippi hugs” each dayCreate a morning or after-school welcome ritualUse eye contact, smiles, and warm greetings intentionallyStart a sibling or classroom kindness jarHave kids identify acts of kindness they gave or receivedAdd short play or laughter breaks throughout the dayUse grounding exercises during transitionsTry pair-share discussions or peer support activitiesBegin transitions with a 1-minute nervous system resetPractice cooperative tasks at home or in class Resources Needed Small jar or container for kindness/love jarGems, marbles, pom-poms, or tokensSticky notes or thank-you cardsSimple grounding scriptMusic or movement prompts for rhythmic activitiesCooperative games or partner activities 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/

    15 min

  3. May 26

    242. Are Calming Strategies Making Anxiety Worse?

    When a child is melting down, panicking, or refusing to do something hard, should we calm them down or help them stay with the discomfort? In this episode of Overpowering Emotions, Dr. Caroline breaks down distress tolerance skills and the ways they are often misunderstood. She explains the difference between true emotional overwhelm and emotional avoidance, why timing matters more than the strategy itself, and how well-meaning adults accidentally reinforce anxiety by helping kids escape discomfort too quickly. Dr. Caroline walks through common DBT distress tolerance skills including ACCEPTS, self-soothe, IMPROVE, half-smile, grounding, breathing, and creative outlets. She shares when these tools can support nervous system regulation and when they can quietly fuel avoidance patterns instead. This episode is packed with practical examples for supporting anxious kids, emotionally reactive teens, and neurodivergent learners without turning coping skills into escape rituals. You’ll learn: How to tell the difference between overwhelm and avoidanceWhy some calming strategies backfireHow to help kids “ride the wave” of emotionsWhat emotional endurance actually looks likeHow to keep the thinking brain online during distressWhy discomfort is necessary for resilience If you’ve ever wondered whether coping strategies are helping children stay engaged or helping them escape, this conversation will change the way you think about emotional support. Homework Activities 1. Practice Naming the State When a child becomes emotional, pause and ask: “Are you overwhelmed right now?”“Or are you trying to avoid something hard?” Goal: Help children recognize the difference between emotional flooding and discomfort avoidance. 2. Ride the Wave Exercise During mild distress: Stay presentValidate with short statementsAvoid fixing or reassuring repeatedlyExamples: “This feels really hard.”“I’m here.”“You can do hard things.” Goal: Build tolerance for emotional discomfort. 3. Practice Skills Outside Stress Choose one skill daily during calm moments: Long exhalationsHalf smileImageryMusicCreative outletsMovement breaksGoal: Build familiarity before stress hits. 4. Return-to-Task Practice After using a coping strategy, intentionally return to the difficult task. Examples: Hard homework problemAnxiety-provoking activityChallenging conversation Goal: Prevent coping skills from becoming escape routines. 5. One Thing at a Time Practice When kids feel overwhelmed: Focus only on the next stepUse short-term thinkingReduce future forecasting Prompt: “We only need to get through this moment.” Goal: Reduce panic caused by anticipating everything at once. 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/

    22 min

  4. May 19

    241. Is Reassurance Making Anxiety Worse?

    We are often hearing the same message everywhere: calm kids down first. But what if that approach is quietly teaching children to fear discomfort instead of handling it? In this episode of Overpowering Emotions, Dr. Caroline Buzanko breaks down the difference between helping kids regulate emotions and helping them avoid emotions. She explains why constant calming, rescuing, reassurance, and distraction can lower a child’s stress tolerance over time and what actually builds resilience instead. You’ll learn: Why timing matters when using breathing and grounding toolsHow avoidance gets reinforced without adults realizing itWhat courage really looks like in anxious momentsWhy kids need practice staying engaged during discomfortHow parents and teachers can support children without removing the challengeThe role sleep plays in emotional regulation and learningThis episode is essential listening for anyone supporting anxious children, overwhelmed teens, or students struggling with emotional resilience. Homework Reflection Noticed: “When do I step in to reduce unpleasant feelings, and when do I support that movement through those unpleasant feelings?” Practical Activities Pause before rescuing When a child is anxious, ask:“Is my response helping them move toward the challenge or away from it?”“Am I reducing discomfort or building capacity?”Practice supportive language Use phrases like:“This is hard, and you can handle hard things.”“I’m here with you.”“You let me know when you’re ready.”Build regulation proactively Encourage:Creative activitiesMovementLong exhalations during the dayPanoramic vision exercisesGrounding activities outside stressful momentsCreate manageable stress opportunities Help kids practice discomfort safely through:Trying new activitiesCold water exposureShort bursts of physical exertionSpeaking up in low-pressure settingsSmall independence challengesPrioritize sleep Adults should monitor:Consistent bedtime routinesSleep durationTechnology use before bedEmotional dysregulation linked to fatigue 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/

    12 min

  5. May 12

    240. How Do Kids Build Confidence If They Never Face Fear?

    This episode tackles one of the biggest drivers of childhood anxiety avoidance. Dr. Caroline Buzanko breaks down how well-meaning adults accidentally strengthen fear by rescuing kids from discomfort, uncertainty, and failure. From school stress and social anxiety to emotional outbursts and learned helplessness, this conversation gives parents, educators, and mental health professionals practical ways to help children build resilience instead of dependence. You’ll hear why “micro-struggles” matter, how avoidance rewires the brain, and what adults can do differently when kids say, “I can’t.” Dr. Caroline shares real-world examples, exposure-based strategies, emotional coaching language, and simple shifts that help children build confidence through experience not reassurance. If you work with anxious kids, emotionally reactive teens, or students who shut down when things get hard, this episode offers tools you can start using today. Topics covered include: Anxiety and avoidance behaviors Emotional resilience in children and teens Exposure and distress tolerance Fragile parenting vs resilience-building How accommodations strengthen anxiety Open-ended coaching questions Building confidence through challenge Emotional regulation and anti-fragility Homework Activities for Adults Supporting Kids & Teens Homework Activity 1: Stop One Accommodation Choose one daily habit where you are making life easier to prevent discomfort, anxiety, or frustration. Examples: Answering reassurance questions repeatedly Doing tasks kids can do themselves Avoiding situations that may upset them Giving screens to stop conflict Lowering expectations to avoid meltdowns Goal:  Pause before rescuing. Coach instead. Helpful phrase: “Wow, that sounds hard. What are you going to do?” Homework Activity 2: Build “Micro-Struggles” Intentionally allow small moments of discomfort instead of smoothing everything over. Examples: Let them order their own food Let them solve homework confusion before stepping in Let them handle disappointment without immediate fixing Give age-appropriate chores and responsibilities Goal: Help kids experience stress in manageable doses. Homework Activity 3: Replace Fixing With Open-Ended Questions Instead of giving answers immediately, ask: “What do you already know?” “What’s one thing you could try?” “How could you figure that out?” “What’s your plan?” Goal: Build problem-solving habits and emotional endurance. Homework Activity 4: Increase Expectations Slightly Assign one new responsibility at home or school. Ideas: Packing their own bag Managing homework schedule Helping cook Completing one household task independently Goal: Teach competence through action. 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/

    17 min

  6. May 5

    239. Why does trying to fix negative thoughts make them stronger?

    What if the goal isn’t to change kids’ thoughts, but to change how they relate to them? In this episode of Overpowering Emotions, Caroline introduces cognitive diffusion, a practical skill that helps kids step back from overwhelming thoughts instead of getting pulled into them. You’ll hear why trying to challenge negative thinking can backfire, how naming thoughts like “Perfectionist Paula” or “Worry Wanda” creates instant space, and how simple, playful techniques can reduce emotional intensity quickly. This episode gives you language you can use in real moments. It also shows how modeling this skill helps kids build confidence and handle hard situations without getting stuck in self-doubt. If you’re supporting kids who say “I’m not good enough” or “I’m going to fail,” this episode offers a different way to respond. Homework Activities Focus for the week: Help kids create space from their thoughts 1. “I’m having the thought that…” Guide kids to say: “I’m having the thought that I’m going to fail.” Use it yourself out loud during the day. 2. Name the thought Create characters like Worry Wanda or Perfectionist Paula. Ask what that part is saying. 3. Repeat the word Pick a word like “failure.” Say it fast or slow until it loses its punch. 4. Change how it sounds Use a silly voice or sing the thought. Optional: use the Suno app to turn it into a song. 5. Third-person shift Try: “Alex’s brain is telling him…” This helps kids step back. 6. Model it daily Say your process out loud: “I’m having the thought that I don't have enough time, so I’m making a plan.” 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/

    13 min

  7. Apr 27

    238 Are You Solving Too Much for Your Kids?

    Helping kids build resilience isn’t about protecting them from discomfort, it’s about guiding them to trust their own inner compass. In this episode of Overpowering Emotions, Caroline breaks down how a values-centered mindset shapes confident, independent kids who can navigate challenges without constant reassurance. You’ll learn how values act like a GPS for decision-making, why kids need real-life experiences (not just conversations), and how adults can shift from fixing problems to coaching through them. If you work with children or raise them this episode offers practical ways to help kids make choices with clarity, build emotional strength, and grow into capable, self-directed individuals. Homework Activities for Adults1. Identify Your Top Values Choose 5 values (then narrow to 1 “guiding value”)Reflect: Where did these come from? Are any rooted in fear or pressure?Resource: Values list worksheet (mentioned in episode)2. Model Values in Action Pick one value (e.g., kindness)Take 2–3 visible actions daily (greet others, help someone, express gratitude)Narrate it out loud so kids understand the “why”3. Practice Value-Based Conversations with Kids Ask:“What matters most to you here?”“Which choice fits that?”“How will this feel later?”4. Weekly Values Check-In Family or classroom activityEach person shares a decision they made based on a value5. Monthly Value Focus Choose one value as a themeCreate small challenges or actions tied to it6. Step Back Practice Notice when you’re:Over-explainingReassuring too quicklySolving problems for themPause and let them try first 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/

    13 min

  8. Apr 21

    237. Are We Accidentally Raising Kids Who Are Afraid to Fail?

    When support starts to take over, kids lose the chance to grow. In this episode of Overpowering Emotions, Caroline unpacks the everyday habits that quietly increase anxiety, fear of failure, and dependence in kids and teens. Many of these behaviors come from a place of care, yet they can limit independence and confidence over time. This conversation looks at how feedback, praise, expectations, and stepping in too quickly shape how kids see themselves. You’ll hear why fear of mistakes holds kids back, how constant correction affects self-worth, and what helps kids build real confidence through experience. Homework Activities for Adults 1. Change how you praise Focus on effort and process “I saw how much time you put into that” 2. Pause before helping Give space before stepping in Let them try, think, and problem-solve 3. Externalize emotions Shift from identity to experience “Looks like anxiety is showing up” 4. Assign real responsibility Choose one task they fully own No stepping in to fix mistakes 5. Allow natural outcomes Let one situation play out without rescuing Helpful tools: Simple scripts for responding to big emotions Timer for pause practice Notes or journal to track effort-based feedback 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/

    21 min
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4.6
out of 5
14 Ratings

About

Practical, science-based strategies to help kids and teens manage anxiety, navigate big feelings, and build resilience. Overpowering Emotions is the #1 resource for adults who want to confidently support children and teens through emotional challenges.Children and teens today are struggling with more anxiety, overwhelm, and emotional intensity than ever before—and adults are desperate for tools that actually work. This podcast is here to change that.Dr. Caroline gives you the knowledge and tools you need to support children and teens through anxiety, emotional overwhelm, and everyday challenges. Whether you’re a parent, educator, clinician, or caregiver, you’ll learn exactly what to do (and what not to do) right away to help young people feel calmer, braver, and more capable.Each episode delivers:• Clear, practical steps you can use immediately• Expert interviews with leading psychologists and researchers• Real-life examples that make complex concepts easy to understand• Tools for emotional regulation, anxiety mastery, confidence-building, and resilience• Effective approaches for home, school, and clinical settingsIf you’ve ever wished for a trusted guide to help you navigate child and teen anxiety, emotional outbursts, and overwhelming emotions, you’ve just found it.Subscribe now and join the movement to help the next generation thrive.About Dr. Caroline BuzankoDr. Caroline is a psychologist, researcher, speaker, and internationally recognized expert in child and teen anxiety. With more than 25 years of experience supporting children, teens, and families, she is known for her ability to translate cutting-edge research into practical, compassionate strategies that make a meaningful impact.In 2024, Dr. Caroline was honoured as Alberta’s Psychologist of the Year, a recognition that reflects her significant contributions to advancing child and youth mental health practices. Often called the “Yoda of anxiety,” she blends scientific evidence, clinical expertise, and real-world tools to help young people build confidence, emotional regulation, and lifelong resilience.

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