As we close out the year, this holiday replay of Overpowering Emotions focuses on helping kids reflect on how far they’ve come and set resilience intentions for the year ahead without pressure, perfectionism, or overwhelm.

Dr. Caroline talks about why small victories matter, how to help kids notice their own growth, and how to set one or two realistic intentions that actually stick. You’ll hear how to make these conversations feel collaborative instead of corrective, how to invite kids into the process as leaders of their own growth, and how adults can act as supportive consultants rather than fixers.

This episode is for parents, educators, and professionals who want goal-setting to build kids' confidence, emotional regulation, and follow-through.

Homework ideas

The 10-minute “Year in Review” chat

Use 3 prompts:

• “What’s something you’re proud of from this year?”
• “What was hard, and what helped you get through it?”
• “What’s one skill you’re stronger at now than you were last year?”

Tip: If they shrug, offer choices: school, friends, sports, family, hobbies, health, handling stress.

Pick ONE resilience goal using the “Tiny + Clear” rule

Have your child choose one:

• Body goal: “When I’m stressed, I’ll take 10 slow breaths before I talk.”
• Mind goal: “When I make a mistake, I’ll practice one re-do instead of quitting.”
• Connection goal: “Once a week, I’ll ask for help when I’m stuck.”
• Bravery goal: “I’ll do one small uncomfortable thing each week.”

Make it specific: when / where / how often.

Create an “If-Then” coping plan (especially for anxiety/overwhelm)

• “If I feel overwhelmed, then I will ____.”
• Examples: get water, step outside, text a parent, use a coping card, take a 5-minute break.

Weekly check-in that doesn’t feel like nagging

Once a week, ask:

• “What worked?”
• “What got in the way?”
• “What’s one small tweak for this week?”

Keep it short. Aim for progress, not perfection.

Free Resources 

• The Emotional Literacy Book (https://korulearninginstitute.kit.com/emotionaliteracy)
• Holiday Guide with essential tips to support emotion regulation over the holidays (https://korulearninginstitute.kit.com/2025holidayguide)
• Goal setting blog (https://korupsychology.ca/setting-goals/)
• Episode 99 for an episode on goal setting for academics
• Problem-solving (https://korupsychology.ca/develop-problem-solving-skills/) 

Goal Ladder Template

(Big Goal → Small Steps)

My Big Goal

(Something I want to get better at)

Step 1: My First Small Step

What I will try this week:

When I might practice this:

☐ At school ☐ At home ☐ With friends ☐ Other: __________

Step 2: My Next Small Step

What I will try next:

How I’ll know I’m making progress:

Step 3: My Stretch Step

What I’ll try when I’m ready:

What might help if this feels hard:

Celebrating Progress

One thing I’m already proud of:

One way an adult can support me:

Coping Card Template

Front of Card

When I feel:

☐ Angry ☐ Anxious ☐ Overwhelmed ☐ Sad   ☐ Frustrated ☐ Disappointed 

☐ Other: __________

My body might feel like:

Back of Card

I can try:

☐ Take 3 slow breaths

☐ Take a short break

☐ Get a drink or snack

☐ Ask for help

☐ Use my words

☐ Move my body

☐ Remind myself:

“__________________________________________________”

If this doesn’t help, I can:

An adult who can help me is:

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Follow Dr. Caroline

YouTube: https://www.youtube.com/@dr.carolinebuzanko

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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/