220. How to Build Emotional Resilience in Kids During Holiday Stress

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 breakTry: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 situationsDo: 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 dayDo (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 warTry one simple rule:Tech-free zones (bedrooms, meal table) orTech-free time (first hour after waking, last hour before bed) orTech-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 weekPick 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.carolinebuzankoIG: https://www.instagram.com/dr.carolinebuzanko/ LinkedIn: https://ca.linkedin.com/in/dr-caroline-buzankoFacebook: 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/