Music hits different when it speaks to your soul—and it can do the same for kids. In this episode, Dr. Caroline explores how music affects the brain and the role it can have in helping kids manage emotions. When using music intentionally, not as a distraction but as a tool, the right playlist can help kids process emotions, shift moods, and respond to situations proactively.

Hear more about helping kids build their own music toolbox to boost emotional balance, increase self-awareness, and manage everyday stress. From pump-up jams before a hockey game to sad songs that offer comfort after a rough day, music meets us where we are—and can help guide us forward.

Homework Ideas

Music Toolbox

Help kids create a personalized Music Toolbox with (at least) three intentional playlists:

• Power Playlist – Songs that boost confidence and focus before tough tasks or sports.
• Chill-Out Playlist – Calming tracks to slow breathing and ease transitions or stress.
• Comfort Playlist – Sad or emotionally honest songs to help process and release tough feelings.

Ask:

• “What does this song make you feel?”
• “Where do you feel it in your body?”
• “When would this song help you most?”

Model

Talk about how YOU use music for motivation, calm, and processing emotions. Create and use your own playlists too! Model intentional use of music for emotional regulation.

Experiment

Over the next week, help kids experiment with different genres and tempos of music. Try at least three types of music they don’t normally listen to. After listening to each type for a few minutes, have them jot down their responses:

• What emotion(s) came up?
• Where did you feel it in your body?
• What thoughts popped into your head?
• Would you choose to listen to that again when you feel overwhelmed, sad, bored, anxious, or unmotivated?

Create a Music Reset Plan

Help kids use music proactively for emotional balance and stress regulation. Have them pick a moment during their day when they might feel stressed or scattered and listen to a (helpful) personal playlist to promote balance. Choose 3–5 songs that calm, motivate, or ground. Use it regularly throughout the day every day.

For the first week, it is helpful to answer these reflection questions after each use:

• What mood were you in before you listened?
• What changed (if anything) afterward?
• Was the music helpful for getting back on track?
• Would you change anything on your playlist?

Invite kids to create different versions: a “wake-up reset,” a “pre-test calm,” or a “post-conflict cool-down” playlist.

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/

We know movement is good for mood. But what if it’s also the missing link to helping kids (and adults) become better problem solvers?

In this episode of Overpowering Emotions, Dr. Caroline explains how physical movement helps regulate emotions, unlock creativity, and activate the brain’s problem-solving systems. Learn why talking while walking is more effective than sitting face-to-face, how to avoid getting stuck in emotional venting loops, and what kind of movement actually shifts kids from spiraling into clarity.

This is more than a brain break—this is a strategy that works.

Learn practical ideas to help kids problem-solve when emotions run high.

Homework Ideas

✅ Try the “Load-and-Move” Strategy: Go for a walk. Before the walk, ask your child to think of one question they’re stuck on (e.g., What should I do about my friend ignoring me?).

· During the walk or rhythmic activity: Don’t push for answers. Let the thoughts flow and the body move.

· After the walk: Ask what popped up during the activity. Was anything clearer?

✅ Incorporate Brain-Body Breaks

· Set timers for 15–20 minutes during homework or classwork to stand, stretch, or walk.

· Use silly dances, skipping, or “shake it off” routines to release tension.

✅ Shift from Face-to-Face to Side-by-Side

· Use walking conversations instead of sit-down problem-solving talks. It eases pressure and opens dialogue.

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/

What if emotional health wasn’t something we “talked about” but something kids could actually practice—every single day? In this episode, Rafael McMaster of Indivisible Arts joins Caroline to share the 7 practical tools his nonprofit teaches Gen Z and Gen Alpha youth to build emotional strength, self-awareness, and authentic connection.

They explore why most kids say “I’m fine” when they’re not, how screens and social pressure are rewiring the teen brain, and what it really takes to build emotional resilience from the inside out.

You’ll hear how even young kids ae learning to recognize unhelpful thought loops, shift their mindset with tools like G-flipping, and create meaning through creativity and connection.

Perfect for educators, parents, and mental health professionals ready to move beyond theory and give youth tools they’ll actually use

Homework Ideas

Learn and Practice the 7 Tools Yourself

• Awareness: Notice recurring patterns of emotions.

• Acceptance: Let go of needing things to be different right now.

• Intention: Set a daily intention using feeling-based language.

• G-Flip: Reframe a frustration into a gratitude-based statement.

• Compassion: Show yourself the kindness you'd give your child.

• Forgiveness: Write one letter to release resentment (even if you never send it).

• Connection: Schedule a creative or awe-filled moment—walk in nature, make art, or sit in stillness.

Start “Tool Talks” With Youth

• Ask: “Which tool do you think we both need today?”

• Practice one together for 5 minutes before bed or after school.

About Rafael

Rafael McMaster is a creative leader in youth mindfulness - teaching consciousness to the next Generation of students in a fresh way. He founded a youth creative laboratory - Resin, in Hermosa Beach, CA - as well as founding a 501c3 non-profit, Indivisible Arts that teaches fundamental life tools to youth. Rafael just published his first book, the “Fundamental Life Tools” this month, as well as the Emerging Consciousness Broadcast Center, and one destination where youth can begin learning about consciousness through tools being taught by fellow teens and youth.

Check out his new book!

Fundamental Life Tools: Self-Empowering Toolkit for Being

Where to find Rafael

Websites: https://www.indivisiblearts.org/

https://www.rafaelmcmaster.com/

https://www.theemergingc.com/

LinkedIn: https://www.linkedin.com/in/rafael-mcmaster-ba573531/

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

Instagram: https://www.instagram.com/mcmaster.peace/

YouTube: https://www.youtube.com/channel/UCVP8eNYx58z

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 #OverpoweringEmotions, Dr. Caroline chats with holistic psychotherapist Keri Cooper about the overlooked building blocks of mental health: sleep, nutrition, hydration, movement, and screen habits.

They dive into simple daily shifts that make a big difference for kids' emotional well-being. Discover easy strategies that boost resilience, focus, and mood. Plus, hear how small parenting habits today shape lifelong mental health.

This conversation is packed with practical takeaways you can start today.

Tune in and find out how small, doable changes can create big wins for kids and teens.

Homework Ideas:

• Remove phones from bedrooms at night. Set up a central charging station for the family.
• Eat one meal together daily — even if it’s messy or short. Focus on showing up, not perfection.
• Shift to water-only drinking at home — replace sodas and sugary drinks with water.
• Introduce a wind-down routine — screens off 1 hour before bed. Try board games, a walk, or reading.
• Get kids involved in meal planning or cooking — even just one meal a week.

Prefer to watch?

About Keri:

Keri Cooper, LCSW, is the owner of Keri Cooper Holistic Therapy in northern New Jersey. In her private practice, she counsels teens and works to give them the tools they need to navigate life. Keri takes a holistic approach to therapy, looking at the whole person, not just their symptoms.

Website for more tips and free downloads: kericooperholistictherapy.com

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/

Today’s guest, Laura Lyles Reagan, family sociologist and parenting communication coach, brings powerful reminders about the deep social roots of teen well-being.

We unpack how intentional rites of passage, strong support networks, and real communication shape a teenager’s sense of safety and belonging — and how we can step up in meaningful ways.

Tune in to hear practical ways to help teens build resilience and confidence in a world that can feel overwhelming. Small steps make a lasting difference.

Homework Ideas:

Build a Teen Support Network Map

Help teens list trusted adults and mentors they can turn to for different types of support (academic, emotional, practical). Use a simple tree, mind map, or committee chart.

Create Family Rites of Passage

Identify and celebrate meaningful milestones beyond academics (e.g., first solo trip to the store, managing their own schedule, contributing to a family project).

Practice Conscious Conversations

Focus on open-ended questions and true listening without judgment or "but" statements. Model emotional safety by validating feelings before offering advice.

Introduce a Communication Journal

Set up a simple journal where teens can share thoughts with parents or mentors outside of stressful moments.

Resources

Conversation Starters to use with silent or moody teens and the Conflict Free Conversation Checklist at https://LauraLReagan.com

Society for the Prevention of Teen Suicide

About Laura

Laura Lyles Reagan, MS is a family sociologist, youth development researcher, parent and teen communication coach and award-winning author of How to Raise Respectful Parents. She helps parents and teens move from conflict to connection that lasts a lifetime. She teaches communication skills which help parents co-create solutions to problems and build positive futures together in her coaching practice and parent workshops nationwide.

https://LauraLReagan.com

Facebook Group, @Brave Parents Raising Teens

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 emotions get tangled up in rumination, kids—and adults—can stay stuck. Expressive writing offers a way out.

In this episode of Overpowering Emotions, Dr. Caroline Buzanko shares how writing helps shift overwhelming emotions into structured thinking, builds resilience, and keeps the brain's self-regulation system online. She explains why freewriting beats silent spiraling, how to introduce this tool to kids, and how a simple daily habit can create lasting emotional change.

This episode explores:

· Why writing regulates better than talking or thinking

· How to introduce structured emotional writing at home and school

· Ways to adapt expressive writing for different ages and comfort levels

· How to use gratitude journals, letters, and storytelling to strengthen resilience

Homework Ideas:

Personal Trial

Spend 15–20 minutes writing freely about an emotional experience for 4 consecutive days. No editing, no structure. Just write.

Introduce to Kids

· Adapt freewriting for different ages: drawing, storytelling, or voice-to-text if needed.

· Introduce a Feelings Journal with no rules—just a safe space.

Gratitude Practice

Write 3 things you’re grateful for each night for one week. Try it with kids too.

Communication Journal

Start a parent-child or teacher-student communication notebook. Quietly pass it back and forth. No pressure, no corrections.

Story Rewrites

Encourage rewriting tough experiences with a different ending to build emotional flexibility.

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 it comes to helping kids manage big emotions, we often think about what to say. But sometimes the most powerful support isn’t verbal—it’s physical.

In this episode of Overpowering Emotions, Dr. Caroline Buzanko explores how safe, affectionate touch builds emotional security, reduces stress, and strengthens connection. Learn how simple, proactive physical contact like hugs, high-fives, and gentle reassurance can regulate emotions better than words ever could.

This episode covers:

· How touch calms the nervous system and reduces anxiety

· Why proactive physical connection builds trust and emotional resilience

· Practical ways to use touch to strengthen relationships

· How to respect comfort zones while fostering deeper emotional connections

Homework Ideas:

✅ Proactive Connection Challenge

· Give at least one extra physical touch every day (hug, high-five, hand on shoulder).

· Notice emotional responses without using extra words.

✅ Observe and Adjust:

· Track how different kids or teens respond to different types of touch.

· Respect comfort levels and ask if needed.

✅ Mississippi Hugs:

· Try a 6-second hug rule ("Six Mississippi's") at key moments: greeting, goodbye, before bedtime.

✅ Silent Presence Practice:

· Sit quietly next to a dysregulated child without speaking. Focus on calming presence and gentle proximity.

Prefer to watch?

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/

Kids don’t manipulate—they learn. And often, they’re learning from us.

In this episode of Overpowering Emotions, Dr. Caroline Buzanko takes a hard look at what’s really going on when adults feel “manipulated” by big emotions. Whether it’s whining, shouting, tears, or shutdowns, we unpack how reinforcement, not manipulation, shapes behavior—and what we can do to stop accidentally teaching kids to rely on emotional outbursts to get what they want.

Perfect for anyone with kids or working with kids, this episode delivers:

· Why kids lean on emotional reactions (and how they get reinforced)

· How to stop giving mixed signals without shutting down expression

· Tools to validate emotion without rewarding behavior

· Consistent boundaries that build real emotional skill

Prefer to WATCH?

Homework Ideas

Audit Your Reactions

· Track one situation where a child whines, yells, or shuts down

· Write down your response

· Ask: Did I reinforce the behaviour? Did I validate the emotion without changing the rule?

Practice Broken Record Validation

· Create a go-to phrase: “I hear you. That’s frustrating.”

· Repeat it calmly when pushback increases—but don’t budge on the boundary.

Teach the Rules of Communication

· Frontload expectations: “I don’t understand whining. Talk to me when you’re ready.”

· Respond with calm consistency every time.

Model Emotion Ownership

Use your own stress moments to say: “I’m feeling overwhelmed. I’m going to take a walk and come back when I’m calm.”

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/