Overpowering Emotions: Tools for Child & Teen Anxiety and Resilience Podcast By Dr. Caroline Buzanko cover art

Overpowering Emotions: Tools for Child & Teen Anxiety and Resilience

Overpowering Emotions: Tools for Child & Teen Anxiety and Resilience

By: Dr. Caroline Buzanko
Listen for free

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 settings

If 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 Buzanko
Dr. 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.© 2026 Dr. Caroline Buzanko All Rights Reserved. Parenting & Families Relationships
Episodes
  • 226. Distress Tolerance vs. Emotional Avoidance | What Works

    226. Distress Tolerance vs. Emotional Avoidance | What Works
    Feb 2 2026
    Are adults accidentally making anxiety stronger?In this episode of Overpowering Emotions, Dr. Caroline Buzanko explains why accommodation, reassurance, and avoidance — even when well-intentioned — keep kids stuck in fear. Drawing from clinical work and real-world examples, she shows why discomfort is where learning lives and why confidence grows only when kids stay in the situation.This episode is for parents, teachers, school teams, and clinicians who want children to tolerate frustration, build resilience, and trust themselves.You’ll hear:Why avoidance fuels anxietyHow reassurance backfiresWhy stopping accommodation matters more than teaching skillsWhat validation sounds like without reinforcing fearHow adults regulate themselves so kids can regulate too🎧 Free training mentioned in this episode:Avoiding Common Mistakes with Anxietyhttps://koru-learning-institute.thinkific.com/courses/avoidingcommonmistakeswithanxietyListen, share, and support kids in becoming brave.Homework Ideas for Adults Start small. One change at a time is enough.Practise emotional neutralityWhen a child is distressed, your first job is managing your own response. Neutral tone. Neutral body language. Calm breathing. Kids borrow your nervous system before they can use their own.Spot one accommodation to pause this weekPick a single behaviour you’ll stop adjusting around anxiety. Not everything — just one.Common places to look:answering repeated “are you sure?” questionschanging routines to avoid discomfortallowing avoidance of tests, presentations, or social situationsstaying with a child longer than needed to reduce anxietyoffering constant reassurance instead of confidenceValidate feelings without discussing outcomesName the emotion and stop there. No fixing. No convincing. No explaining. Short responses work best.Use one steady scriptChoose a single line and repeat it calmly:“I know this is hard.”“I know you can handle this.”“Let me know when you’re ready.”Consistency matters more than wording.👉 Free scripts you can use right away:5 Phrases That Calm Anxious Kids (Without Reinforcing Anxiety)https://korulearninginstitute.kit.com/5phrasesthatcalmanxiouskidsModel frustration out loudLet kids hear you work through something difficult. Show effort, pauses, mistakes, and recovery. This teaches far more than advice ever will.Hold the line kindlyWhen resistance shows up — crying, whining, stalling — stay calm and wait. Courage grows through staying, not escaping.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/
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    23 mins
  • 225. When Kids Can’t Tolerate Frustration, What’s Actually Missing?

    225. When Kids Can’t Tolerate Frustration, What’s Actually Missing?
    Jan 26 2026
    If kids melt down the second something feels hard, this episode is for you.Dr. Caroline explains distress tolerance — a core emotion regulation skill that helps children and teens handle frustration, anxiety, disappointment, and discomfort without blowing up, shutting down, or escaping. She shares why the brain needs uncomfortable feelings for learning, how the nervous system reacts in milliseconds, and why quick fixes can backfire over time.You’ll learn:- Why discomfort is where the brain rewires and learns- How “making it easier” can create long-term fragility- A simple 1–10 scale to lower intensity without minimizing feelings- “Ride the wave” + “storm” metaphors kids remember- How to keep the prefrontal cortex online during big feelings- A practical grounding/pendulation tool (often helpful for neurodivergent kids)- The three minds (emotion mind, rational mind, wise mind) using Smart Hulk, - Spock, and Captain Kirk- How to model this in real life so kids build confidence through doing hard thingsThis episode is for teachers, school counsellors, parents, therapists, psychologists, and mental health professionals supporting children.⏱️ Try this today: Ask, “How big is this feeling 1–10?” then, “What would bring it to a 7 or 8?”Chapters 00:00 Distress tolerance + why kids need it01:40 Nervous system + stress response04:21 “We keep robbing kids” of discomfort07:06 Finding the 6–7 learning zone08:03 The 1–10 scaling tool10:16 Emotions pass (and what fuels them)13:43 Ride the wave + storm metaphor17:03 Grounding to keep the prefrontal cortex online18:24 Pendulation (roots through the feet)22:29 Emotion mind vs rational mind28:36 Wise mind (Smart Hulk balance)35:47 Pros/cons to slow impulsive choices43:00 Stop making it easier (chips story)Homework Ideas to Support Kids & TeensA) The 1–10 “bring it to a 7” check-in (daily, 60 seconds)Script: “How big is it 1–10?” → “What would bring it to a 7 or 8?”Resource: feelings chart for younger kids; for teens, a Notes app tracking scale.B) Weather Report Feelings (younger kids + classrooms)Prompt: “If your feelings were weather right now, what would it be?”Follow-up: “What might your weather map look like later today?”Resource: paper + markers, or a whiteboard “weather wall”.C) Ride-the-Wave timer (build proof feelings pass)Do: set a timer and track how long the feeling stays intense.Script: “How long do you think this will last?” → timer → “What happened?”Resource: phone timer + simple log (date / feeling / intensity / time).D) Grounding to keep the thinking brain online (not to “calm down”)Prompts: “Where do you feel it?” “Left or right?” “Describe it.”E) Pendulation (“roots through the feet”) for big body sensationsPractice: chest sensation → feet sensation → back to chest → back to feet.Resource: optional cue card with steps.F) Three Minds roleplay (Smart Hulk / Spock / Captain Kirk)Ask: “What would Emotion Mind say?” “What would Rational Mind say?” “What would Wise Mind choose?”Resource: character images (optional).G) Pros/cons (for impulsive urges)Do: “Pros now / costs later” list on a sticky note.Resource: sticky notes or Notes app.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/
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    44 mins
  • 224. When emotions take over, is impulse control even possible to teach?

    224. When emotions take over, is impulse control even possible to teach?
    Jan 20 2026

    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.



    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/
    Show more Show less
    19 mins
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