What if the most reliable way to help kids feel safe and resilient starts with how we care for ourselves? We sit down with clinical child psychologist and mindfulness teacher Dr. Peter Montminy to rethink self-care as a daily, relationship-centered practice that powers calm, connection, and growth. Together we map a practical path: “Time Off, Time In, Time Out” for restoring energy, regulating in real time with kids, and calling a reset when conflict spikes.

We dig into the foundations that actually change your baseline: sleep as the quiet superpower, movement and play as stress releases, and emotional hygiene through mindfulness, therapy, journaling, prayer, and creativity. We also confront the myths that keep adults stuck. Self-care isn’t selfish; it’s how we refill the pitcher we pour from. It doesn’t demand hours or cash; three slow breaths can shift a hard moment. It won’t make you perfect; like a pilot, you course-correct again and again. And it’s not optional; we refuel cars and brush teeth without debate—our mental hygiene deserves the same daily respect.

You’ll hear simple, repeatable tools: set boundaries with tech to protect attention, use brief rituals like bedtime check-ins and device-free dinners, and try the “Time Choices” exercise to reclaim three hours a week for joy. Dr. Montminy’s “surprising life math” shows where time hides, and his language shift—from “I don’t have time” to “I choose this time”—turns resistance into momentum. Most of all, we underline a core truth: children learn self-regulation through attuned relationships with self-regulating adults. When we pause, breathe, and repair, kids borrow our calm and build their own.

If you or someone you know is in crisis, call or text 988 for immediate support.

This podcast is brought to you by Jana Marie Foundation and A Mindful Village.

Jana Marie Foundation is a 501(c)(3) nonprofit organization located in State College, Pennsylvania which harnesses the power of creative expression and dialogue to spark conversations build connections, and promote mental health and wellbeing among young people and their communities. Learn more at Jana Marie Foundation.

A Mindful Village is Dr. Peter Montminy's private consulting practice dedicated to improving the mental health of kids and their caregivers. Learn more at A Mindful Village | Holistic Mental Health Care for Kids.

Music created by Ken Baxter.

(c) 2025. Jana Marie Foundation. All Rights Reserved.

This podcast was developed in part under a grant number SM090046 from the Substance Abuse and Mental Health Services Administration (SAMHSA), U.S. Department of Health and Human Services (HHS). The views, policies, and opinions expressed are those of the authors and do not necessarily reflect those of SAMHSA, HHS or the Pennsylvania Department of Human Services.

Power struggles don’t have to define family life. With Dr. Peter Montminy—clinical child psychologist, certified mindfulness teacher, and parenting coach—we unpack a simple, repeatable approach that turns conflict into a coaching moment. Collaborative Problem Solving (CPS) helps us keep authority while replacing standoffs with skill-building and trust, so mornings, homework, and bedtimes feel less like battlegrounds and more like opportunities to grow.

We start by challenging a common myth: kids aren’t “frequent offenders,” they’re frequent strugglers. That mindset opens the door to empathy and leads directly into the CPS three-step method. First, we listen with compassionate curiosity to understand the child’s concerns in their words. Next, we clearly name our own concerns and values—using “and,” not “but,” to keep connection intact. Finally, we brainstorm options, weigh pros and cons together, and choose a trial plan we’ll test and review. Along the way, we highlight the core skills CPS strengthens: emotion regulation, cognitive flexibility, communication, focused attention, working memory, and perspective-taking.

Timing is everything. We map out “green-zone” huddles for calm, 10-minute planning and show how to briefly reference the plan in the heat of the moment without reigniting a power struggle. We also tackle common roadblocks—like a child who won’t engage or seems unmotivated—by lowering feeling temperatures and tapping into what they genuinely care about, from less nagging to more independence. The result is a home culture that pairs structure with empathy, reinforces clear expectations, and gives kids a voice in how they meet them.

If you’re ready for fewer fights and more follow-through, this conversation offers concrete language, practical scripts, and weekly check-in ideas you can implement tonight. Subscribe, share with a caregiver or educator who could use a calmer morning, and leave a review to tell us which routine you’re rewriting first.

If you or someone you know is in crisis, call or text 988 for immediate support.

This podcast is brought to you by Jana Marie Foundation and A Mindful Village.

Jana Marie Foundation is a 501(c)(3) nonprofit organization located in State College, Pennsylvania which harnesses the power of creative expression and dialogue to spark conversations build connections, and promote mental health and wellbeing among young people and their communities. Learn more at Jana Marie Foundation.

A Mindful Village is Dr. Peter Montminy's private consulting practice dedicated to improving the mental health of kids and their caregivers. Learn more at A Mindful Village | Holistic Mental Health Care for Kids.

Music created by Ken Baxter.

(c) 2025. Jana Marie Foundation. All Rights Reserved.

This podcast was developed in part under a grant number SM090046 from the Substance Abuse and Mental Health Services Administration (SAMHSA), U.S. Department of Health and Human Services (HHS). The views, policies, and opinions expressed are those of the authors and do not necessarily reflect those of SAMHSA, HHS or the Pennsylvania Department of Human Services.

Ever feel trapped in an emotional tornado? When intense feelings take over, our ability to think clearly, make good decisions, and connect with others disappears. The good news? There's a way out.

Dr. Peter Montminy, clinical child psychologist and mindfulness teacher, reveals how emotional regulation forms the foundation of resilience. He explains the fascinating brain science behind our emotional responses, distinguishing between our reactive "downstairs brain" and our reflective "upstairs brain." When we learn to pause between stimulus and response, we create space for choice – and that's where our growth happens.

One of the most powerful insights from this conversation is dismantling the myth of "bad" emotions. Anger, anxiety, sadness – these aren't enemies to be eliminated but signals carrying important information. The challenge isn't having these emotions but learning to regulate their intensity and expression. As Dr. Montminy shares, "We may not like how some emotions feel, but they serve a purpose."

Practical tools abound in this episode, from the simple yet transformative practice of "naming it to tame it" to using a "feeling thermometer" to gauge emotional intensity. You'll learn specific breathing techniques, muscle relaxation exercises, and strategies for helping children identify and manage their emotional experiences. Jana Marie Foundation also shares creative outlets that help young people process feelings in healthy ways.

Whether you're a parent wanting to raise emotionally intelligent children, an educator creating a supportive classroom environment, or someone seeking better ways to handle your own emotional responses, this episode offers clear, compassionate guidance for building this essential life skill. Remember: emotional regulation isn't about perfection – it's about practice. Small steps create powerful ripples of change. Listen now and discover how to step outside the emotional tornado.

If you or someone you know is in crisis, call or text 988 for immediate support.

This podcast is brought to you by Jana Marie Foundation and A Mindful Village.

Jana Marie Foundation is a 501(c)(3) nonprofit organization located in State College, Pennsylvania which harnesses the power of creative expression and dialogue to spark conversations build connections, and promote mental health and wellbeing among young people and their communities. Learn more at Jana Marie Foundation.

A Mindful Village is Dr. Peter Montminy's private consulting practice dedicated to improving the mental health of kids and their caregivers. Learn more at A Mindful Village | Holistic Mental Health Care for Kids.

Music created by Ken Baxter.

(c) 2025. Jana Marie Foundation. All Rights Reserved.

This podcast was developed in part under a grant number SM090046 from the Substance Abuse and Mental Health Services Administration (SAMHSA), U.S. Department of Health and Human Services (HHS). The views, policies, and opinions expressed are those of the authors and do not necessarily reflect those of SAMHSA, HHS or the Pennsylvania Department of Human Services.