201. What actually builds self-regulation in kids?

This episode of #OverpoweringEmotions breaks down the most effective strategies to help kids and teens manage their impulses, emotions, and behaviours beyond the usual “just breathe” advice.

Dr. Caroline covers a broad range of effective interventions from mindfulness and CBT to distress exposures, DBT skills, emotional literacy, family supports, and system-wide approaches. Learn more about the importance of building habits and brain skills for lifelong self-regulation.

Homework Ideas:

Audit Your Child’s Environment

Check for unnecessary stressors that are making regulation harder: noise, screen overload, lack of sleep, poor transitions.

Create a checklist of daily rhythm points (wake-up, meals, after-school, bedtime) to spot hidden pressure points.

Daily 3-2-1 Ritual

• 3 things that made me feel good today

• 2 people I felt connected to

• 1 thing I want to try this week

Emotion Literacy Jar

Fill a jar with feeling words and scenarios (e.g., “Someone cuts in line,” “You’re left out”). Pull one a day and practice labeling feelings + planning a regulation strategy.

Practice “Opposite Action” Together

Create a family challenge where each person picks one “opposite action” moment a day (e.g., stay when you want to leave, speak kindly when annoyed). Reflect together at dinner.

If needed, use these prompts to help kids practice doing the opposite of what their emotion urges them to do.

• You feel like yelling → Try whispering instead

• You want to leave the room → Try staying for 1 more minute

• You feel like slamming the door → Try closing it gently

• You want to ignore someone → Try making eye contact and saying hi

• You feel like quitting → Try doing 2 more minutes of effort

• You want to scroll → Try putting your phone in another room

• You feel embarrassed → Try smiling or staying in the moment

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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/