Caroline Goldsmith | ATC Ireland Psychologist: Supporting Children with Low Self-Esteem—One Small Win at a Time
Caroline Goldsmith | ATC Ireland Psychologist: Supporting Children with Low Self-Esteem—One Small Win at a Time
Blog Article
In an age of relentless demands, constant connection, and information overload, feeling emotionally overwhelmed has become a common experience — not just for adults but for children as well. According to Caroline Goldsmith, a leading clinical psychologist at ATC Ireland, learning to manage emotional overwhelm is key to maintaining mental health and emotional balance.
Emotional overwhelm occurs when our inner emotional capacity is exceeded by external pressures or internal stressors. It can leave us feeling anxious, exhausted, or out of control — unable to think clearly, communicate effectively, or respond calmly. In this blog, Caroline Goldsmith shares practical tools to recognize, manage, and prevent emotional overload, helping individuals of all ages navigate stress with resilience and clarity.
What Is Emotional Overwhelm?
Emotional overwhelm happens when we experience more emotion than we can process in the moment. This might include:
- Feeling “on edge” or highly reactive
- Difficulty focusing or making decisions
- Sudden emotional outbursts or withdrawal
- Physical symptoms like headaches, fatigue, or tension
- A sense of being mentally foggy or emotionally drained
Caroline Goldsmith emphasizes that overwhelm isn’t a weakness — it’s a signal from the nervous system saying, “I’m at capacity.” Recognizing that signal is the first step to healing.
Common Triggers of Emotional Overwhelm
While everyone’s threshold is different, some common triggers include:
- High stress levels at work, school, or home
- Unprocessed trauma or unresolved emotional wounds
- Sensory overload (loud environments, crowded spaces, nonstop notifications)
- Chronic perfectionism or pressure to perform
- Relationship conflict or emotional disconnection
- Lack of boundaries, time, or emotional space
Children can also experience overwhelm, especially in fast-paced educational environments or during transitions (like a new school, moving house, or parental separation).
Signs of Emotional Overwhelm in Children
According to Goldsmith, the signs in children are often misinterpreted as behavioral issues. Look for:
- Sudden tantrums or crying spells
- Withdrawing from favorite activities
- Trouble sleeping or frequent nightmares
- Refusing to go to school or social events
- Clinginess, irritability, or excessive worrying
These are all cries for help, not signs of defiance.
Caroline Goldsmith’s Strategies to Manage Emotional Overwhelm
Here are some of the techniques Caroline Goldsmith recommends for calming the nervous system and regaining emotional balance:
1. Grounding Techniques
When emotions are flooding the mind, grounding brings you back to the present moment.
- 5-4-3-2-1 technique: Name 5 things you see, 4 things you feel, 3 things you hear, 2 things you smell, 1 thing you taste.
- Hold a cold object, walk barefoot on grass, or splash your face with cool water.
- Deep breathing: Try the “4-7-8” method — inhale for 4 seconds, hold for 7, exhale for 8.
2. Set Emotional Boundaries
Boundaries protect your mental space and energy.
- Say “no” when needed — without guilt.
- Limit exposure to toxic relationships or overwhelming media.
- Create time for solitude, silence, or meaningful rest.
3. Create Emotional Routines
Just like brushing teeth is routine, so should be caring for emotions.
- Schedule “emotional check-ins” each day — even 5 minutes of journaling, breathing, or stillness.
- Use mood trackers to become aware of patterns and triggers.
- Build family routines that allow decompression time after school or work.
4. Validate, Don’t Minimize
Goldsmith emphasizes the power of emotional validation — both for self and others.
- Replace “You’re overreacting” with “That sounds really tough. I hear you.”
- Encourage children to name their feelings: “It’s okay to feel frustrated/sad/angry.”
- Use phrases like “It makes sense you’d feel that way after what happened.”
5. Embrace Micro-Recoveries
We don’t need a weekend retreat to reset — small moments count.
- A walk in nature, a quiet bath, five minutes of music or prayer
- Disconnecting from screens and reconnecting with breath
- A moment of gratitude reflection before sleep
6. Support Emotional Literacy in Children
Teaching children about emotions helps prevent overwhelm before it escalates.
- Use emotion cards, books, or games to expand emotional vocabulary.
- Model emotional regulation by talking about your own coping strategies.
- Teach the “emotions are like weather” metaphor — they pass, and we don’t have to panic.
7. Seek Help When Needed
Sometimes, emotional overwhelm is chronic and deeply rooted. Caroline Goldsmith encourages seeking professional support when:
- Emotional outbursts become frequent or intense
- You or your child feel stuck in patterns of fear, panic, or shutdown
- Past trauma is interfering with current functioning
- You need support developing practical coping plans
Therapists, psychologists, and support groups offer safe spaces to unpack the overwhelm and build lasting tools for resilience.
Final Thoughts from Caroline Goldsmith
“Emotional overwhelm is a signal — not a failure,” says Goldsmith. “It’s our body and mind’s way of asking for care, clarity, and support. The goal isn’t to avoid stress, but to build emotional muscle so we can bend without breaking.”
With intention, awareness, and a compassionate toolkit, we can teach both ourselves and the next generation how to stay grounded — even when the world feels like it’s spinning.
Contact Information:
Caroline’s practice is easily reachable through her website, email, or phone, ensuring clients have multiple ways to Connect and Resources. Report this page