Overpowering Emotions: Tools for Child & Teen Anxiety and Resilience

When your child is melting down, refusing to listen, yelling, or acting aggressively, your first instinct may be to stop the behaviour as quickly as possible. But what happens if the behaviour is actually a sign that your child feels unsafe, overwhelmed, or disconnected?

In this episode, Dr. Caroline Buzanko sits down with internationally recognized child behaviour expert Bryan Post to explore why behaviour is often driven by stress rather than defiance. Together, they discuss how your own nervous system shapes your child's ability to regulate emotions, why remaining calm affects what happens in the brain, and how relationships foster lasting emotional growth.

You'll learn practical ways to respond during emotional meltdowns, understand why co-regulation matters, recognize when your own stress is influencing the situation, and discover why connection creates far more lasting change than control.

If you've ever wondered why traditional discipline seems to make behaviour worse, this conversation offers a compassionate and science-informed approach that can change the way you respond to big emotions.

Homework Ideas

Create a pause

Practice imagining roots growing from your feet into the earth and/or count to five before responding when your child becomes upset.

Your goal is to calm yourself so you can provide the co-regulation space your child needs to calm themselves.

Reframe behaviours

Replace:

"What behaviour do I need to stop?"

with

"What stress might my child be experiencing?"

Notice how this changes your response.

Improving interactions

Reflect on one recent difficult interaction.

Ask yourself:

What was I feeling?

What was I afraid of?

Did my reaction remind me of experiences from my own childhood?

What could I try differently next time? Make a plan.

Staying present

During one emotional moment this week, say only:

"I'm here."

"We're going to get through this."

Then simply stay present.

Notice what changes.

Connection

Choose one family activity this week that happens completely without phones or screens.

Focus only on connection.

About Bryan Post

Bryan Post is a renowned child behavior expert, adoptive parent, and creator of the Fear to Love™ Method, a relationship-based approach that has transformed the lives of families around the world. With more than 25 years of experience in trauma-responsive care, he helps parents understand that behavior is a signal of stress, not a problem to control. He is the author of the bestselling book From Fear to Love, which has sold over a million copies. Bryan also founded Courage-IQ, a community dedicated to helping successful men strengthen emotional connection in their relationships and families. / Bryan Post is passionate about helping parents, caregivers, and professionals shift from managing behavior to understanding the stress and fear beneath it. Through the Fear to Love™ Method, he provides practical, trauma-responsive tools that foster connection, emotional regulation, and lasting healing. He is also the founder of Courage-IQ, a community that helps successful men build deeper emotional connection at home and in their relationships. 

Website: https://feartolove.com/ 

         http://courage-iq.com/  

LinkedIn: https://www.linkedin.com/in/bryanpost1/  

Instagram: https://www.instagram.com/bryanpostofficial/?hl=en 

Facebook: https://www.facebook.com/feartolove2025  

Resources: From Fear to Love (book) https://feartolove.com/form-page794260 

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Follow Dr. Caroline

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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/

In this episode of Overpowering Emotions, Dr. Caroline Buzanko wraps up the self-care for resilience mini series by exploring how nutrition, hydration, self-compassion, unstructured play, frustration tolerance, and everyday habits influence emotional regulation. She explains why the brain needs consistent fuel to manage emotions, why skipping meals can look like anxiety or behaviour problems, and how small daily habits shape resilience over time.

Dr. Caroline also discusses how self compassion strengthens resilience, and why celebrating mistakes can reduce anxiety while building confidence.

This episode also explores why boredom, outdoor play, and allowing children to struggle safely help develop emotional strength and independence. Rather than trying to change everything at once, Dr. Caroline shares practical ways to build one habit at a time so lasting change feels realistic.

If you want to help children regulate emotions more effectively, this episode offers simple, research informed strategies that begin with everyday habits many families overlook.

In this episode you'll learn:

• Why nutrition directly affects emotional regulation and behaviour

• How hydration influences attention, learning, and mood

• Why self-compassion reduces anxiety and supports resilience

• How free play and frustration build emotional strength

• Simple ways to create healthy habits that actually last

Homework Activities

1. Create a Better Breakfast Routine

Choose one breakfast that includes:

Protein

Healthy fat

Complex carbohydrates

Examples:

Greek yogurt, berries, walnuts

Eggs on whole grain toast with avocado

Oatmeal with seeds and nut butter

Peanut butter on banana with milk

Goal:

 Reduce energy crashes that affect mood and emotional regulation.

2. Track Food, Water and Mood

For one week, ask children to notice:

How hungry am I?

How much water have I had?

How is my mood?

Can I concentrate?

Look for patterns instead of judging behaviour.

3. Practise the Self Compassion Reset

Teach children three steps:

This is hard right now.

Everyone makes mistakes.

What's my next step?

Practise during calm moments before they are needed.

4. Celebrate Mistakes

At dinner or before bed ask:

"What was your mistake today?"

"What did you learn?"

Normalising mistakes reduces perfectionism and fear of failure.

5. Use the Word "Yet"

Replace:

"I can't do this."

with

"I can't do this...yet."

This simple shift encourages a growth mindset and reduces self criticism.

6. Choose One Habit

Instead of changing everything:

Pick ONE habit.

Decide when you'll do it.

Decide where.

Decide exactly what you'll do.

Track your streak.

Small wins build lasting habits.

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

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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/

When your child reacts before they think, it's easy to wonder if anything will ever change. Every meltdown, anxious spiral, or emotional outburst can leave you feeling like there's no pause between what happens and how they respond.

In this episode of Overpowering Emotions, Dr. Caroline Buzanko explains why mindfulness is about building the brain's pause button so children can notice what's happening inside their bodies before emotions take over (rather than trying to force themselves to be calm).

You'll learn how mindfulness strengthens emotional regulation, improves body awareness, reduces reactivity, and helps children respond with greater flexibility instead of automatic reactions. Dr. Caroline also shares practical mindfulness activities that fit naturally into everyday routines at home and school, making these skills easier to practise consistently.

This episode also explores why using mindfulness proactively matters. From an Anxiety Compass perspective, this is a regulation-first approach that builds capacity-before-skill, helping children strengthen emotional regulation before they need it during life's biggest challenges.

If you've been searching for realistic ways to help children build resilience without adding another complicated routine, this episode offers practical ideas you can start using today.

Homework Activities

One of the strengths of this episode is that every strategy is practical and easy to implement.

This Week's Homework

1. Practise One Mindful Meal

Choose one meal this week where everyone pays attention to:

the smell

the texture

the temperature

the flavour

how hunger and fullness feel

Start with just the first three bites.

2. Create a 30-Second Morning Routine

Before getting out of bed, encourage your child to notice:

where their body touches the mattress

the warmth of the blankets

their breathing

any sensations they notice

The goal is awareness, not relaxation.

3. Model Your Own Mindfulness

Narrate your thinking out loud.

Examples:

"I'm noticing my shoulders feel tight."

"I'm feeling a little overwhelmed."

"I'm going to take a short walk before I answer that email."

Children learn emotional regulation by watching adults regulate themselves.

4. Practise a Five Senses Check-In

During a calm moment:

5 things you can see

4 things you can touch

3 things you can hear

2 things you can smell

1 thing you can taste

Important: Use this proactively, not during emotional overwhelm.

5. Build Emotional Vocabulary

Replace:

"I'm mad."

with

I'm disappointed.

I'm embarrassed.

I'm frustrated.

I'm left out.

I'm worried.

I'm overwhelmed.

The more precisely children identify emotions, the easier they become to regulate.

6. Mindful Listening

Use:

a bell

singing bowl

chime

timer

Ask children to raise their hand when they can no longer hear the sound.

This strengthens sustained attention and present-moment awareness.

7. Body Scan Routine

Spend one minute noticing:

head

shoulders

arms

hands

stomach

legs

feet

No need to change anything.

Simply notice.

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

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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/

When your child seems constantly overwhelmed, distracted, anxious, or emotionally reactive, it's easy to assume you need another behaviour strategy. Sometimes the first place to look is much simpler.

In this episode of Overpowering Emotions, Dr. Caroline Buzanko explains why movement and sleep are two of the strongest predictors of emotional regulation, attention, resilience, and learning. She shares what happens inside the brain when children move their bodies, why exercise supports executive functioning, and how quality sleep helps the brain process emotions, strengthen memory, and prepare for the next day.

You'll also learn why taking away recess often makes behaviour worse, how phones interfere with healthy sleep, why teenagers naturally struggle with early school mornings, and practical ways to build movement and healthy sleep routines that children will actually maintain.

Be sure to tune in because this episode offers realistic strategies grounded in neuroscience that can improve emotional well-being one small habit at a time.

Within the Anxiety Compass Framework, many emotional struggles are better understood as capacity limitations rather than skill deficits. When children are chronically sleep-deprived or inactive, expecting strong emotional regulation becomes unrealistic. Supporting the brain through regulation-first habits creates the conditions where learning, coping, and resilience become much more accessible.

Homework Activities

1. Create One Daily Movement Habit

Choose one activity that feels easy enough to repeat every day.

Ideas include:

15 minute family walk

Dance to three songs after dinner

Walk the dog together

Bike ride

Playground visit

Stretch before homework

2. Protect One Hour Before Bed

Create a predictable bedtime routine that includes:

Screens off

Reading

Quiet music

Light stretching

Relaxation activity

3. Remove Phones From Bedrooms

Create a family charging station outside bedrooms.

Explain that the goal is protecting the brain, not punishment.

4. Add a Movement Break Before Homework

Try 10 to 15 minutes of activity before studying.

Notice whether focus improves.

5. Keep a Consistent Wake-Up Time

Aim to stay within one hour of the same wake-up time every day, including weekends.

Self-Care Series Episode on Social Connection

https://youtu.be/zprb4gs0M0k

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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 emotional explosions children engage in begin long before the tears, frustration, or anger even appear.

When children are tired, disconnected, lonely, overwhelmed, or carrying too much emotional weight, even a small challenge can push them beyond what their brain can manage. That's why emotional regulation doesn't start during a meltdown. It starts with the everyday habits that support the brain before stress shows up.

In this episode of Overpowering Emotions, Dr. Caroline Buzanko begins a new series on self-care by exploring one of the most overlooked protective factors for emotional resilience: social connection. You'll learn why healthy relationships calm the nervous system, why loneliness affects the brain like physical pain, and why connection helps children recover from stress more quickly.

Dr. Caroline explains why regulation first creates the conditions for learning, problem solving, and emotional growth. Through the lens of the Anxiety Compass Framework, many behaviours that appear to be a skill deficit are actually signs of a capacity limitation. When children's emotional resources are already depleted, expecting them to stay calm becomes much harder.

You'll also discover simple ways to strengthen connection through daily routines, repair relationship ruptures, create a support network, and model healthy self-care that children naturally learn from.

If you've ever wondered why your child seems to go from calm to overwhelmed so quickly, this episode will help you understand what may be happening beneath the surface and give you practical strategies you can start using today.

Homework Activities

1.This Week's Challenge: Build Connection Before Stress Shows Up

Spend ten uninterrupted minutes with your child.

No phones

No agenda

No correcting

No teaching

Simply be present and follow their lead.

The goal is helping your child experience predictable, reliable connection.

2. Build a "Support Tree"

Help your child create a visual map of trusted people.

Include:

Family

Friends

Coaches

Teachers

Counsellor

Neighbours

Family doctor

Anyone they feel safe with

Beside each person's name, write:

"I can go to this person when…"

This helps children remember they are not alone during difficult moments.

3. Relationship Energy Check

Draw three circles.

🟢 Green

 People who leave me feeling happier and calmer.

🟡 Yellow

 People who sometimes help and sometimes drain me.

🔴 Red

 People who consistently leave me feeling exhausted.

Discuss:

What makes someone feel safe?

Which relationships help fill your emotional bucket?

4. Repair One Relationship

This week intentionally repair one difficult interaction.

Model something like:

"I'm sorry. I didn't handle that well. Can we try again?"

Children learn emotional regulation by watching adults repair relationships.

5. Run a Connection Experiment

Invite your child to:

text a friend

go for a walk

FaceTime someone

spend time with a grandparent

Before:

"How connected do you feel from 1–10?"

After:

"How do you feel now?"

Help them collect evidence that connection changes how they feel.

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

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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/

Is Polyvagal Theory still the best way to understand anxiety, stress, and emotion regulation?

In this episode of Overpowering Emotions, Dr. Caroline explores what current science says about the nervous system and why many researchers are moving toward newer models like the Neurovisceral Integration Model (NIM). You'll learn how the brain, body, gut, immune system, and emotions work together, why heart rate variability matters, and what actually helps people regulate big emotions.

Dr. Caroline breaks down complex neuroscience into practical, everyday language and explains why tools like breathing, mindfulness, movement, and co-regulation still matter, even when the explanations behind them change.

This conversation also connects closely with the Anxiety Compass Framework, particularly the ideas of regulation-first, capacity-before-skill, and understanding when emotional struggles stem from a capacity limitation rather than a skill deficit.

If you've ever wondered whether the science behind nervous system regulation is changing, this episode offers an evidence-based update and practical takeaways you can use right away.

Listen now to discover what the latest research says about helping children and teens manage anxiety, stress, and big emotions.

Homework Ideas

Homework Activity 1: Notice the Regulation Dial

Ask yourself:

Am I running too high right now (wired, tense, hyper-alert)?

Am I running too low (withdrawn, exhausted, disconnected)?

What would help me adjust the dial slightly?

Resource Needed: Journal or reflection sheet.

Homework Activity 2: Practice Longer Exhalations

Try:

Inhale for 4 counts

Exhale for 6-8 counts

Focus on slowing the exhale rather than forcing deep breaths.

Homework Activity 3: Build Capacity Before Demanding Skills

When a child is overwhelmed, ask:

Do they have the capacity to use a coping skill right now?

Do they need regulation, connection, rest, food, movement, or support first?

This aligns closely with the Anxiety Compass concepts of regulation-first and capacity-before-skill.

Homework Activity 4: Support the Whole System

Track:

Sleep

Movement

Nutrition

Social connection

Stress levels

Notice which areas affect emotional regulation most strongly.

Homework Activity 5: Update the Story

Choose one nervous system strategy you already use and ask:

"What does current evidence suggest is happening here?"

The goal is curiosity and learning rather than abandoning helpful practices.

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

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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/

Is Polyvagal Theory Helping or Hurting Our Understanding of Anxiety?

Polyvagal Theory has become one of the most widely shared explanations for anxiety, trauma, and nervous system regulation. But how much of it is supported by current science?

In this episode of Overpowering Emotions, Dr. Caroline takes a closer look at the research behind Polyvagal Theory, separating clinically useful ideas from claims that many neuroscientists, physiologists, and evolutionary biologists have challenged.

You'll learn what concepts can still be effective without relying on disputed explanations of the vagus nerve. Dr. Caroline also explores predictive processing and why misunderstanding normal stress responses may actually increase anxiety.

This conversation is especially valuable for anyone supporting children and teens who struggle with anxiety, emotional regulation, school avoidance, or stress. Dr. Caroline discusses the risks of treating

normal arousal as danger signals and why a capacity-before-skill approach matters when helping young people build resilience.

Listen in to discover:

• What Polyvagal Theory claims about the nervous system

• The major scientific criticisms of the theory

• Why normal stress responses are often misunderstood

• How predictive processing offers another way to understand anxiety

• Why belief and interpretation can influence emotional experiences

• What current research suggests about regulation, learning, and resilience

If you've ever wondered whether the popular nervous system "ladder" tells the full story, this episode offers an evidence-based discussion that may change how you think about anxiety, regulation, and emotional well-being.

Homework Ideas

Track Predictions vs Reality

Choose one situation that creates anxiety.

Write down:

- What you predict will happen

- How likely you think it is

- What actually happens

Review the differences.

Purpose: Strengthen learning through prediction error and build confidence in handling uncertainty.

Reframe Physical Sensations

When a child or teen notices symptoms such as:

- Racing heart

- Sweaty hands

- Butterflies

- Restlessness

Practice replacing: "I must be anxious." with "My brain is preparing me for something important."

Purpose: Reduce fear of normal physiological arousal.

Practice Co-Regulation

When a child becomes distressed:

- Slow your own pace

- Lower your voice

- Relax facial muscles

- Maintain calm body language

Observe what changes in the interaction.

Purpose: Build emotional safety through connection rather than correction.

Mindfulness Practice

Spend 3-5 minutes daily:

- Noticing thoughts

- Naming emotions

- Returning attention to the present moment

Purpose: Strengthen top-down regulation and attention control.

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/

This week on Overpowering Emotions, Dr. Caroline breaks down the vagus nerve, the gut-brain connection, and why emotional regulation starts in the body long before it reaches conscious thought. From “hangry” and “hanxious” kids to the role of sleep, hydration, protein, and stress beliefs, this episode explains why emotional overwhelm is often physical before it becomes behavioral.

Dr. Caroline shares eye-opening research on anxiety, stress, dopamine, serotonin, and the stories children tell themselves about their emotions. You’ll hear why a racing heart before a test is not a sign something is wrong, how processed foods can fuel dysregulation, and why the words adults use around anxiety can shape a child’s nervous system response.

This episode offers practical ways to support emotional regulation through nutrition, body awareness, and everyday conversations that help kids feel safe in their own bodies.

Topics covered include:

- The vagus nerve and body-to-brain communication

- Why emotional regulation starts with sleep, food, hydration, and movement

- The gut-brain connection in children and teens

- Dopamine, serotonin, and how food affects mood

- Why kids need adults to validate physical symptoms of anxiety

- How language changes emotional responses

- Research on stress beliefs, anxiety, and resilience

- Helping children reinterpret physiological sensations with confidence

This episode is packed with science-backed ideas that are easy to apply in any context.

Homework Ideas

Body Basics Check-In

Track for one week:

- Sleep

- Hydration

- Breakfast habits

- Protein intake

- Mood patterns after meals or missed meals

Pre-Stress Fuel Routine

Before school, sports, tests, therapy, or social events:

- Add protein + complex carbs

- Encourage water intake

- Avoid sugary breakfasts when possible

Suggested Foods Mentioned:

- Eggs

- Nuts/nut butter

- Fish

- Walnuts

- Chia seeds

- Yogurt

Normalize Physical Anxiety Responses

Practice phrases like:

“Your body is trying to protect you.”

“That racing heart means your body is getting ready.”

“This feeling makes sense.”

Avoid:

“It’s all in your head.”

“Calm down.”

“There’s nothing to worry about.”

Teach Kids to Notice Body Signals

Use a body map activity:

- Where do they feel stress?

- Tight chest?

- Upset stomach?

- Warm face?

- Fast heartbeat?

Help them connect physical sensations to emotions without judgment.

Reframe Stress Conversations

Replace:

“Stress is bad.”

 with:

“Your body is preparing you for something important.”

Encourage kids to see stress signals as information, not danger.

You can listen to the episode about the body map and emotional health here: https://youtu.be/nZ7FScCe1ls

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/

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

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/

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.

• Practice “6 Mississippi hugs” each day
• Create a morning or after-school welcome ritual
• Use eye contact, smiles, and warm greetings intentionally
• Start a sibling or classroom kindness jar
• Have kids identify acts of kindness they gave or received
• Add short play or laughter breaks throughout the day
• Use grounding exercises during transitions
• Try pair-share discussions or peer support activities
• Begin transitions with a 1-minute nervous system reset
• Practice cooperative tasks at home or in class

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