In this episode of the Free to Be Mindful Podcast, Vanessa De Jesus Guzman unpacks the guilt moms silently carry during the holiday season - especially the cultural guilt, emotional pressure, and endless “I shoulds” that make this time of year heavier than it looks online. Recorded in real time during a week filled with sick kids, canceled plans, and dropped responsibilities, Vanessa shares a relatable story that highlights how quickly guilt takes over, even when we’re doing our best.

This conversation helps moms understand why guilt shows up, where it comes from, and how to shift from obligation to values in order to create a holiday season that feels lighter, calmer, and more aligned with what truly matters.

EPISODE DESCRIPTION
• Understand the three layers of the “guilt sandwich” moms unconsciously carry during the holidays.
• Explore the cultural and generational expectations that intensify holiday overwhelm.
• Identify the “shoulding” language that fuels mom guilt without us realizing it.
• Learn three simple tools to interrupt guilt spirals with self-awareness and compassion.
• Hear personal stories that show what it looks like to choose capacity over pressure.
• Discover how gratitude and grounded choices can transform the way your holidays feel.

TUNE IN TO LEARN
• Why holiday guilt feels so heavy for moms
• How to tell the difference between values and obligation
• What cultural expectations add to your emotional load
• The signs of guilt-driven decision-making
• Three tools to break the guilt cycle
• How to honor your capacity during the busiest season
• Ways gratitude can shift holiday overwhelm into presence

DOWNLOAD THE FREE GUIDE:
Making Spirits Bright: A free reflection guide to help you reconnect with joy and presence https://www.freetobemindful.com/makingspiritsbright

Send us a text

Support the show

120 COPING SKILLS
https://www.freetobemindful.com/podcast-120copingskills

1:1 PRIVATE COACHING FOR MOMS

https://www.amigamoms.com/

WATCH THE PODCAST ON YOUTUBE:
https://www.youtube.com/@counselorvdejesus


GET THE MUSE HEADBAND AT A DISCOUNT!
https://choosemuse.com/freetobemindful
Use this link to get 15% off your total when you purchase the amazing brain sensing headband that tells you when you're in a meditative state and guides you to improve your practice.


LET’S STAY CONNECTED
🌐 Website: https://www.freetobemindful.com
🎧 Podcast: https://www.freetobemindful.com/podcast
📸 Instagram: https://www.instagram.com/counselorvdejesus/
💛 Coaching for Moms: https://www.amigamoms.com/
🎤 Speaking & Workshops: https://www.freetobemindful.com/speaking


DISCLAIMER:
Free to Be Mindful Podcast episodes are for educational purposes only and should not ...

Every scroll, every sparkle, every “perfect” photo tells us that holiday joy means having it all together. But what if the real magic of the season isn’t found in doing more, it’s found in being present?

In this installment of The Anti-Overwhelm Holiday Series, licensed therapist, educator, and mom coach Vanessa De Jesus Guzman, LPC, NCC unpacks The Myth of the Perfect Holiday Mom. She shares honest stories, relatable humor, and practical ways to step away from comparison and step back into connection. Whether you’re the “half-homemade holiday mom” or the one whose tree goes up in October, this episode will help you find more peace and less pressure.

EPISODE DESCRIPTION

• How perfectionism hides behind “holiday spirit” and what it really costs moms
• Why genuine joy has nothing to do with perfect photos or matching pajamas
• The power of reframing perfection as presence
• How to quiet comparison culture and reclaim your peace
• Small, connection-based traditions that make the season more meaningful
  
  

TUNE IN TO LEARN

• 4 Mindful Shifts to Ease Holiday Overwhelm
  1. Recognize the pressure disguised as “holiday spirit.”
  2. Reframe perfection into presence.
  3. Challenge comparison culture.
  4. Replace performance with connection.
• How to check in with yourself, even if your cards are already mailed and your house really does stay white.
  
  
• Gentle ways to bring calm, laughter, and light back into your holidays.
  
  
  

TAKEAWAY MESSAGE

The holidays aren’t about doing more; they’re about feeling more connection, more peace, more you. When we trade performance for presence, we create moments that actually fill us up instead of draining us.

Download your free reflection guide “Making Spirits Bright: Reflections for a More Meaningful Holiday” to help you slow down, savor small joys, and reconnect with what matters most:
👉 https://www.freetobemindful.com/makingspiritsbright

Listen in, share with a friend

Send us a text

Support the show

120 COPING SKILLS
https://www.freetobemindful.com/podcast-120copingskills

1:1 PRIVATE COACHING FOR MOMS

https://www.amigamoms.com/

WATCH THE PODCAST ON YOUTUBE:
https://www.youtube.com/@counselorvdejesus


GET THE MUSE HEADBAND AT A DISCOUNT!
https://choosemuse.com/freetobemindful
Use this link to get 15% off your total when you purchase the amazing brain sensing headband that tells you when you're in a meditative state and guides you to improve your practice.


LET’S STAY CONNECTED
🌐 Website: https://www.freetobemindful.com
🎧 Podcast: https://www.freetobemindful.com/podcast
📸 Instagram: https://www.instagram.com/counselorvdejesus/
💛 Coaching for Moms: https://www.amigamoms.com/
🎤 Speaking & Workshops: https://www.freetobemindful.com/speaking


DISCLAIMER:
Free to Be Mindful Podcast episodes are for educational purposes only and should not ...

In this first episode of The Anti-Overwhelm Holiday Series, host Vanessa De Jesus Guzman, licensed therapist and mom coach, pulls back the tinsel to talk about the truth many won’t say out loud: moms don’t get a holiday season… we run it.

From meal planning and gift shopping to managing family expectations and keeping the “magic” alive, the invisible load moms carry this time of year is real — and exhausting. Vanessa explores the cultural layers behind that pressure, why it’s not your fault, and how you can soften the load without losing the traditions you love.

This is the conversation every mom needs before the holiday rush starts.

TUNE IN TO LEARN

• Why the “holiday magic” we celebrate often comes at moms’ expense
• How culture and family expectations add pressure to “do it all”
• The difference between meaningful traditions and draining obligations
• Five small shifts to protect your peace this season
• Simple, mindful ways to set boundaries with love — and without guilt

TAKEAWAY MESSAGE
You don’t need to do it all to make the season meaningful. As we move into the holidays, choose peace over perfection, rest over rush, and presence over pressure. The holidays don’t need a hero, they just need you, whole, rested, and present.

Send us a text

Support the show

120 COPING SKILLS
https://www.freetobemindful.com/podcast-120copingskills

1:1 PRIVATE COACHING FOR MOMS

https://www.amigamoms.com/

WATCH THE PODCAST ON YOUTUBE:
https://www.youtube.com/@counselorvdejesus


GET THE MUSE HEADBAND AT A DISCOUNT!
https://choosemuse.com/freetobemindful
Use this link to get 15% off your total when you purchase the amazing brain sensing headband that tells you when you're in a meditative state and guides you to improve your practice.


LET’S STAY CONNECTED
🌐 Website: https://www.freetobemindful.com
🎧 Podcast: https://www.freetobemindful.com/podcast
📸 Instagram: https://www.instagram.com/counselorvdejesus/
💛 Coaching for Moms: https://www.amigamoms.com/
🎤 Speaking & Workshops: https://www.freetobemindful.com/speaking


DISCLAIMER:
Free to Be Mindful Podcast episodes are for educational purposes only and should not ...

Halloween may come once a year, but for many moms, the masks don’t come off when October ends. In this heartfelt episode, Licensed Therapist and Mom Coach Vanessa De Jesus Guzman explores the invisible emotional masks high-achieving mothers wear - the ones that hide exhaustion, guilt, and vulnerability behind a smile.

Through personal reflection and cultural insight, Vanessa shares how the pressure to “do it all” and “be la fuerte” (the strong one) can leave moms feeling unseen, disconnected, and overwhelmed. She opens up about the generational lessons of strength passed down by her own mother, and how those same values can sometimes keep us from asking for help.

EPISODE DESCRIPTION

• The real meaning of the emotional “mask” in motherhood
• How cultural and generational expectations shape the idea of being “the strong one”
• The cost of appearing fine when we’re not
• What authenticity and mindful vulnerability actually look like
• How to gently remove emotional masks using the Mindful Living Framework

TUNE IN TO LEARN

• Why strength and silence are not the same thing
• How the “strong mom” identity affects your kids, relationships, and self-worth
• Practical ways to practice awareness, compassion, and intention
• How to find safe spaces and people to share your truth with
• The freedom and peace that come when you allow yourself to be real

TAKEAWAY MESSAGE
You don’t have to keep the mask on. True strength isn’t about holding it all together; it’s about being brave enough to be seen as you are. When we give ourselves permission to be real, we give others permission to do the same.

Listen in, and remember… you’re always free to be mindful.

LET’S STAY CONNECTED:
🌐 Website: https://www.freetobemindful.com
🎧 Podcast: https://www.freetobemindful.com/podcast
📸 Instagram: https://www.instagram.com/counselorvdejesus/
💛 Coaching for Moms: https://www.amigamoms.com/coaching
🎤 Speaking & Workshops: https://www.freetobemindful.com/speaking

Send us a text

Support the show

120 COPING SKILLS
https://www.freetobemindful.com/podcast-120copingskills

1:1 PRIVATE COACHING FOR MOMS

https://www.amigamoms.com/

WATCH THE PODCAST ON YOUTUBE:
https://www.youtube.com/@counselorvdejesus


GET THE MUSE HEADBAND AT A DISCOUNT!
https://choosemuse.com/freetobemindful
Use this link to get 15% off your total when you purchase the amazing brain sensing headband that tells you when you're in a meditative state and guides you to improve your practice.


LET’S STAY CONNECTED
🌐 Website: https://www.freetobemindful.com
🎧 Podcast: https://www.freetobemindful.com/podcast
📸 Instagram: https://www.instagram.com/counselorvdejesus/
💛 Coaching for Moms: https://www.amigamoms.com/
🎤 Speaking & Workshops: https://www.freetobemindful.com/speaking


DISCLAIMER:
Free to Be Mindful Podcast episodes are for educational purposes only and should not ...

In this powerful and inspiring episode of the Free to Be Mindful Podcast, Vanessa De Jesus Guzman sits down with Chicago-based boudoir photographer Liz Hansen to explore how boudoir photography can become more than just beautiful photos - it can be an act of healing, empowerment, and self-love.

As women, we often see our flaws before our beauty and dismiss our worth before celebrating it. But what happens when we flip that script? Liz shares how boudoir photography helps women rediscover their confidence, reconnect with their bodies, and reclaim their stories - especially for survivors of trauma, mothers navigating body changes, and women learning to embrace themselves at every stage of life.

This episode ties deeply into Domestic Violence Awareness Month, reminding us that appreciating yourself isn’t vanity… it’s resilience.

EPISODE DESCRIPTION

• How boudoir photography empowers women to celebrate themselves beyond societal expectations
• The connection between self-image, healing, and confidence
• Why body neutrality - not forced positivity - creates lasting peace with your body
• How moments of self-expression can spark emotional recovery and transformation
• Ways women can reframe their inner dialogue from self-criticism to gratitude
  
  
  

TUNE IN TO LEARN

• The deeper meaning behind boudoir photography and how it supports emotional healing
• How to overcome the “I’ll do it when…” mindset and embrace the body you have now
• Simple mindset shifts to move from I hate my body to I have a body
• How mindfulness and gratitude help build confidence and body acceptance
• Tips for finding a safe, inclusive, and empowering boudoir photographer

TAKEAWAY MESSAGE
When we choose to see ourselves fully—to celebrate our strength, softness, and story—we step into true empowerment. Healing begins when we stop waiting to be different and start appreciating who we already are.

Listen in, and remember… you’re always free to be mindful.

LET’S STAY CONNECTED:
Facebook: https://www.facebook.com/chicagoboudoir
TikTok: https://www.tiktok.

Send us a text

Support the show

120 COPING SKILLS
https://www.freetobemindful.com/podcast-120copingskills

1:1 PRIVATE COACHING FOR MOMS

https://www.amigamoms.com/

WATCH THE PODCAST ON YOUTUBE:
https://www.youtube.com/@counselorvdejesus


GET THE MUSE HEADBAND AT A DISCOUNT!
https://choosemuse.com/freetobemindful
Use this link to get 15% off your total when you purchase the amazing brain sensing headband that tells you when you're in a meditative state and guides you to improve your practice.


LET’S STAY CONNECTED
🌐 Website: https://www.freetobemindful.com
🎧 Podcast: https://www.freetobemindful.com/podcast
📸 Instagram: https://www.instagram.com/counselorvdejesus/
💛 Coaching for Moms: https://www.amigamoms.com/
🎤 Speaking & Workshops: https://www.freetobemindful.com/speaking


DISCLAIMER:
Free to Be Mindful Podcast episodes are for educational purposes only and should not ...

Ever reach the end of the day and realize you barely lived it?
You checked all the boxes - lunches packed, emails sent, bedtime done - but somehow, it feels like you weren’t really there.

In honor of World Mental Health Day, this episode invites you to pause the endless doing and reconnect with the life happening right in front of you. Vanessa shares how living on autopilot quietly affects your mental health, why awareness is the first step toward peace, and how simple daily practices can help you slow down, breathe, and come home to yourself.

EPISODE DESCRIPTION

• What “autopilot living” really looks like in everyday mom life
• How constant productivity can become emotional burnout in disguise
• The connection between autopilot, stress, and declining mental health (with 2024 data to prove it)
• How the Mindful Living Framework — Awareness · Presence · Intentional Action — helps you break the cycle
• Gentle, realistic ways to bring mindfulness into ordinary moments

TUNE IN TO LEARN

• How to recognize when you’ve slipped into autopilot
• What happens when we ignore our mental and emotional signals
• Simple daily check-ins to boost awareness and presence
• Ways to set boundaries and choose connection over perfection
• How mindful coaching can help you shift from survival mode to calm, confident living

TAKEAWAY MESSAGE

You don’t have to wait for a crisis to start caring for your mental health.
Even the smallest moments of awareness - a breath, a pause, a “no” that honors your peace - can begin to pull you out of autopilot and back into the life you’re meant to feel.

Listen in, and remember… you are always free to be mindful.

DISCLAIMER
Free to Be Mindful Podcast episodes are for educational purposes only and should not be considered as or substituted for therapy or professional help from a licensed clinician.

Send us a text

Support the show

120 COPING SKILLS
https://www.freetobemindful.com/podcast-120copingskills

1:1 PRIVATE COACHING FOR MOMS

https://www.amigamoms.com/

WATCH THE PODCAST ON YOUTUBE:
https://www.youtube.com/@counselorvdejesus


GET THE MUSE HEADBAND AT A DISCOUNT!
https://choosemuse.com/freetobemindful
Use this link to get 15% off your total when you purchase the amazing brain sensing headband that tells you when you're in a meditative state and guides you to improve your practice.


LET’S STAY CONNECTED
🌐 Website: https://www.freetobemindful.com
🎧 Podcast: https://www.freetobemindful.com/podcast
📸 Instagram: https://www.instagram.com/counselorvdejesus/
💛 Coaching for Moms: https://www.amigamoms.com/
🎤 Speaking & Workshops: https://www.freetobemindful.com/speaking


DISCLAIMER:
Free to Be Mindful Podcast episodes are for educational purposes only and should not ...

What if your kitchen could be more than a place to cook? In this episode of the Free to Be Mindful Podcast, Licensed Therapist and Mom Coach Vanessa De Jesus Guzman speaks with Janet Iri, founder of My Mindful Kitchen and creator of the MMK Method.

Janet brings over 25 years of experience in hospitality, education, and sustainability — and she believes the kitchen is where parenting, connection, and mindfulness come alive. Together, we explore how everyday food routines can teach kids gratitude, life skills, and eco-friendly habits, while also reducing food waste at home.

This isn’t about picture-perfect meals. It’s about creating moments of learning, laughter, and connection around the table. Whether you’re looking to involve your kids in cooking, reduce your grocery waste, or simply bring more presence to mealtimes, this episode offers practical strategies you can use right away.

EPISODE DESCRIPTION

• Why the kitchen is the perfect place to teach kids life skills and values
• Practical ways to reduce food waste and save money at home
• How mindful eating builds gratitude and family connection
• Creative ways to involve kids in shopping, cooking, and meal planning
• What the Mindful Kitchen Method is and how it can help your family
  
  
  

TUNE IN TO LEARN
✔ How to transform mealtimes into mindful, meaningful family moments
✔ Easy strategies to reduce food waste in your kitchen
✔ Fun and simple ways to get kids engaged with food
✔ Why gratitude and curiosity matter at the dinner table

FREEBIE

https://www.mymindfulkitchen.com/ebook-becoming-a-mindful-foodie

FIND JANET

• https://www.mymindfulkitchen.com/
• https://www.facebook.com/mmkmethod/
• https://www.instagram.com/mmkmethod/

TAKEAWAY MESSAGE
Your kitchen can be more than a place to make meals — it can be

Send us a text

Support the show

120 COPING SKILLS
https://www.freetobemindful.com/podcast-120copingskills

1:1 PRIVATE COACHING FOR MOMS

https://www.amigamoms.com/

WATCH THE PODCAST ON YOUTUBE:
https://www.youtube.com/@counselorvdejesus


GET THE MUSE HEADBAND AT A DISCOUNT!
https://choosemuse.com/freetobemindful
Use this link to get 15% off your total when you purchase the amazing brain sensing headband that tells you when you're in a meditative state and guides you to improve your practice.


LET’S STAY CONNECTED
🌐 Website: https://www.freetobemindful.com
🎧 Podcast: https://www.freetobemindful.com/podcast
📸 Instagram: https://www.instagram.com/counselorvdejesus/
💛 Coaching for Moms: https://www.amigamoms.com/
🎤 Speaking & Workshops: https://www.freetobemindful.com/speaking


DISCLAIMER:
Free to Be Mindful Podcast episodes are for educational purposes only and should not ...

Ever snap at your kids because they asked what’s for dinner… while you were literally cooking dinner? You’re not alone — and it doesn’t mean you’re falling apart. It means you’re human.

In this episode of the Free to Be Mindful Podcast, Licensed Therapist and Latina Mom Coach Vanessa De Jesus Guzman reminds us that you don’t need to be in crisis to deserve support. Mental health isn’t only about anxiety or depression — sometimes it looks like irritability, exhaustion, guilt, or feeling disconnected.

Vanessa shares practical ways to recognize when you’re “in a funk” and how to shift before burnout sets in. She also explains the difference between therapy, mom coaching, and community support — and how each can help you reset, reconnect, and feel more like yourself again.

EPISODE DESCRIPTION

• 5 signs you may be in a funk (that most moms miss)
• What happens when we keep pushing through without support
• 5 simple, research-backed tips to reset before burnout
• The cultural lens of mental health and why unlearning “just push through” matters
• Therapy vs. coaching vs. community: how to know what’s right for you
• A short guided meditation to help you shift perspective and find support
  
  
  

TUNE IN TO LEARN:

• How to recognize the early warning signs of burnout in moms
• Why support isn’t just for crisis moments
• Real, doable strategies to manage stress and overwhelm
• The benefits of therapy, mom coaching, and community support
• Why early support builds resilience for you and your family
  
  
  

TAKEAWAY MESSAGE:
You don’t need to be falling apart to deserve support. Taking care of your mental health can look like therapy, coaching, or simply reaching out for connection. Start small, start now — because when moms are supported, families are supported.

LET’S STAY CONNECTED
🌐 Website: https://www.freetobemindful.com
🎧 Podcast: https://www.freetobemindful.com/podcast
📸 Instagram: https://www.instagram.com/counselorvdejesus/
💛 Coaching for Moms: https://www.amigamoms.com/coaching
🎤 Speaking

Send us a text

Support the show

120 COPING SKILLS
https://www.freetobemindful.com/podcast-120copingskills

1:1 PRIVATE COACHING FOR MOMS

https://www.amigamoms.com/

WATCH THE PODCAST ON YOUTUBE:
https://www.youtube.com/@counselorvdejesus


GET THE MUSE HEADBAND AT A DISCOUNT!
https://choosemuse.com/freetobemindful
Use this link to get 15% off your total when you purchase the amazing brain sensing headband that tells you when you're in a meditative state and guides you to improve your practice.


LET’S STAY CONNECTED
🌐 Website: https://www.freetobemindful.com
🎧 Podcast: https://www.freetobemindful.com/podcast
📸 Instagram: https://www.instagram.com/counselorvdejesus/
💛 Coaching for Moms: https://www.amigamoms.com/
🎤 Speaking & Workshops: https://www.freetobemindful.com/speaking


DISCLAIMER:
Free to Be Mindful Podcast episodes are for educational purposes only and should not ...