Ever explode over something small and wonder why it hit so hard? In this episode, host John sits down with teen emotional wellness expert Susan and 16-year-old guest Brayden to break down one of the most powerful tools for managing your emotions: understanding your triggers.

Susan explains what triggers actually are, why they sneak up on you, and how "stacked triggers" can turn a small moment into a big reaction. Brayden gets real about his own patterns, from getting called out at basketball practice to firing off messages in group chats, and walks through Susan's five-step Trigger Tracking Worksheet live on air.

By the end of the episode, you'll know how to spot your triggers, read your body's early warning signals, and build a simple plan that actually works.

In this episode:

• What triggers are and why everyone has them
• How your "emotional battery" changes the way you react
• The five-step Trigger Tracking Worksheet
• Why making the gap between trigger and reaction even slightly bigger rewires your brain over time

This week's challenge: Pick one trigger, run it through the five steps, and write it down at least once. That's it.

The Trigger Tracking Worksheet is attached to this episode — download it and follow along with the five steps at your own pace.

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Based on the book series by Agnes Blake, including Anger Management for Teens: Mad to Calm and the Teens Emotional Wellness Workbook.

Anger Management For Teens - Mad to Calm

Teens Emotional Regulation

Teens Self Esteem and Emotional Strength

Teens Emotional Wellness Workbook

Decode Teen Emotions | Episode 2: The Soccer Game Snap — When Anger Gets Loud

Ever said something in anger and immediately thought, "Why did I just do that?" You're not alone.

In this episode, host Chris and teen guest Peyton get real about those moments when anger takes over — the snaps, the text spirals, the blowups that seem to come out of nowhere. With expert Susan breaking down the science, we unpack why anger is rarely just anger, and what's really going on underneath.

We cover:

• Why your brain "hijacks" you before you can think
• How to identify the real emotions hiding behind anger (hint: it's usually fear, shame, or feeling left out)
• A step-by-step Emotional Check-In you can use before a tough conversation, a test, or a stressful social situation
• How teen hormones make all of this louder — and why that doesn't make you "too much"

🎯 Free Worksheet — Episode 2 Stress & Anger Checklist Follow along with the episode using the free downloadable worksheet! It walks you through the same Emotional Check-In Chris and Peyton use in real time — so you can map your own triggers, body signals, and patterns. Decode Teen Emotions: Worksheet Episode 2

Whether you're a teen who's ever exploded over something that felt bigger than it looked, or a parent trying to understand what's going on, this episode gives you real tools — not just "calm down."

Inspired by Anger Management for Teens: Mad to Calm by Agnes Blake

When anger hits, it can feel overwhelming — like a storm you didn’t see coming.

In this first episode of Decode Teen Emotions, we break down what anger really is, why it shows up so fast, and what it’s trying to tell you.

Instead of feeling out of control, you’ll start to understand what’s happening inside — and how to respond in a healthier, more confident way.

📝 Grab your companion worksheet here: Episode 1 Worksheet

This worksheet will help you: ✔ Identify your personal anger triggers ✔ Recognize emotional and physical warning signs ✔ Reflect on how you typically react ✔ Start building calmer responses

New format. Real teens. Expert voices.

Welcome back to the John & Susan Podcast — your go-to space for real conversations that help families and teens grow, connect, and thrive.

In this intro episode, we’re reintroducing ourselves and sharing what’s new. You’ll hear from teens and special guests, including experts who work directly with them, bringing real perspectives and meaningful conversations to every episode.

Each episode now includes a companion worksheet designed to help you apply what you learn. These worksheets are inspired by the Wellness Workbook and our teen-focused books, giving you practical tools you can use right away.

Hit subscribe and join us as we build stronger communication, healthier habits, and more confident voices—one episode at a time.