The start of a new year often comes with quiet expectation... to do more, be more, and have everything figured out. For many moms, especially those balancing motherhood, work, and caregiving, that pressure doesn’t feel motivating. It feels heavy.

In this episode of the Free to Be Mindful Podcast, licensed therapist, mom coach, and podcast host Vanessa De Jesus Guzman reflects on the emotional weight of the New Year and what it really means to grow when life, and capacity, looks different than it once did.

Rather than leaning into “new year, new me” energy, this conversation offers a grounded reframe rooted in grace, intention, and deliberate growth. It’s an honest look at expectations we place on ourselves, how motherhood reshapes our capacity, and why progress still counts even when it doesn’t show up loudly or in numbers.

This episode is especially for professional moms who are juggling multiple roles while quietly wondering if they’re doing enough, or falling behind.

EPISODE DESCRIPTION

In this reflective New Year episode, Vanessa explores:

• Why the New Year often feels emotionally heavy for moms
• How motherhood and professional life change capacity and expectations
• The difference between intentional growth and deliberate growth
• Why progress doesn’t always show up in numbers
• Letting go of unrealistic “new year, new me” pressure
• A more compassionate approach to personal growth

A NOTE FOR MOMS WHO NEED SUPPORT RIGHT NOW

Vanessa shares why she’s bringing back The Real Talk Reset, an intentionally small Amiga Moms support group created for moms who are carrying a lot and need space to pause, talk honestly, and manage big emotions without suppressing them.

• The next Real Talk Reset takes place January 10th in Ridgefield, NJ
• https://www.amigamoms.com/event-details/therealtalkreset-jan
• Podcast listeners receive a special thank-you discount: FTBMPod25J
• Groups are intentionally kept small for a curated, intimate experience
• While it can feel therapeutic, this is not therapy

If you’re listening after January 10th, The Real Talk Reset will continue on a monthly basis in Ridgefield, NJ.

TAKEAWAY MESSAGE

You don’t need a louder year to have a meaningful one. You don’t need to reinvent yourself to grow. And you’re not behind... you’re r

Send us a text

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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 be considered as or substituted for therapy or professional help from a licensed clinician.

Recovering from the holidays can feel unexpectedly heavy for moms… even after schedules finally slow. In this final episode of 2025, and the culmination of the Anti-Overwhelm Holiday Series, Vanessa De Jesus Guzman, LPC, NCC reflects on what this season asked of moms, why the week between Christmas and New Year’s can feel emotionally off, and how investing in yourself is not indulgent, but instead an essential piece in parenting, regulation, and long-term well-being.

This episode offers a gentle close to the year, permission to rest during the break, and reassurance that support is available when you’re ready, without pressure or urgency.

EPISODE DESCRIPTION

• A concise reflection on the Anti-Overwhelm Holiday Series and the core themes moms resonated with most
• Why the week between Christmas and New Year’s often feels strange, emotional, or unsettling… even when life slows down externally
• A powerful reframe: this week is for integration, not intention
• A relatable reminder to invest in yourself, including a light, honest take on self-investment and care
• What coaching actually looks like in real life - practical tools that help moms pause, regulate, and respond instead of react
• Why regulated parenting, repair, and emotional modeling matter for kids and help break generational patterns
• A compassionate look ahead to 2026 using quarterly goals instead of pressure-filled resolutions

TUNE IN TO LEARN

• Why Feeling Exhausted After The Holidays Is Normal, Not A Personal Failure
• How Moms Can Use The Week Between Christmas And New Year’s As A Landing Space
• What It Really Means To Invest In Yourself Without Guilt
• How Coaching Supports Everyday Parenting Moments - Mornings, Bedtime, Transitions, And Meltdowns
• Why Emotional Regulation And Repair Create Long-Term Benefits For Kids
• How To Think About The New Year In A Way That Feels Supportive, Not Stressful

TAKEAWAY MESSAGE
You don’t need to use this break to catch up, reinvent yourself, or plan your entire year. You’re allowed to rest, soften, and let this be a pause. And when you’re ready, whether through coaching support, in-person spaces for moms beginning in January, or simply continuing to listen, you don’t have to do motherhood alone.

Send us a text

Support the show

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


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 be considered as or substituted for therapy or professional help from a licensed clinician.

The final week of holiday shopping can feel overwhelming, especially for moms carrying the mental load of gifts, schedules, budgets, and expectations. In this episode of the Anti-Overwhelm Holiday Series, Licensed Therapist and Mom Coach Vanessa De Jesus Guzman explores the emotional pressure behind money, gift-giving, and the belief that we have to “go big” to show love during the holidays.

Through personal reflection, humor, and real-life examples, Vanessa unpacks why holiday financial stress and comparison hit so hard, how gift guilt sneaks in quietly, and why generosity doesn’t have to mean overspending or overextending yourself. This episode offers permission to simplify, redefine what “enough” looks like, and spread care throughout the year, not just on one day.

EPISODE DESCRIPTION

• Why the last week of holiday shopping increases overwhelm and mom mental load
• How gift-giving pressure becomes tied to love, worth, and expectations
• Vanessa’s personal approach to holiday gifts and why it works for her family
• Lessons from the Netflix movie Roofman and the “more is better” trap
• Why generosity isn’t always about money, and how time and presence matter

TUNE IN TO LEARN

• Why feeling behind during the holidays doesn’t mean you are behind
• How “go big or go home” thinking fuels stress, comparison, and overspending
• Ways moms can simplify holiday expectations without guilt
• How to reduce financial stress during the holidays
• Why support for moms doesn’t have to wait until the new year

TAKEAWAY MESSAGE
This episode isn’t about doing the holidays right - it’s about easing the pressure so many moms carry quietly. If you’re still shopping, you’re not behind. If your gifts look simpler this year, your love isn’t smaller. And if this season feels heavier than expected, there’s a reason... you’ve been carrying a lot.

As we move through this final stretch, we’re invited to slow down, let go of comparison, and remember that generosity can be sustainable. And sometimes, the most meaningful gift we give ourselves is support. Listen in, and remember... you’re always free to be mindful.

Send us a text

Support the show

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


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 be considered as or substituted for therapy or professional help from a licensed clinician.

The holidays are often portrayed as a season of joy, connection, and magic, but for many of us, they also bring emotional overwhelm, grief, stress, and the pressure to “stay cheerful” even when we don’t feel that way. In this episode of the Free to Be Mindful Podcast, licensed therapist and mom coach Vanessa De Jesus Guzman explores why holiday joy can feel out of reach and how the emotional load of the season affects moms and families. With humor, honesty, and practical insight, Vanessa breaks down the emotional spectrum of the holidays and offers mindful tools to help you navigate the stress, mixed feelings, and expectations that come with this time of year.

EPISODE DESCRIPTION
In this conversation, Vanessa explains why so many people struggle emotionally during the holidays and how factors such as grief, change, overstimulation, and family expectations impact mental health. She also shares the difference between clinical depression and the “holiday funk” many moms experience, and introduces mindful practices from her Mindful Living Framework, including awareness, temperance, and intentional action. The episode includes a grounding gratitude meditation and intention-setting exercise to support emotional regulation during the busy holiday season.

This episode covers:
• How grief, transitions, and emotional burnout show up in December
• The difference between depression vs. emotional overload
• Why moms often feel pressure to be joyful
• How mixed feelings during the holidays are normal and valid
• Tools that help regulate your nervous system during stressful moments
• How to reconnect with yourself when joy feels out of reach
• A short guided meditation to help you reset and ground

TUNE IN TO LEARN

• How to recognize when holiday stress is affecting your mental health
• Signs that indicate true depression versus seasonal overwhelm
• Why naming your emotions reduces holiday anxiety and tension
• How micro-pauses and mindful moments help calm your body
• Practical ways to release unrealistic expectations during the holidays
• What creates authentic, sustainable joy
• How gratitude and intention-setting can shift your emotional experience
• How to support yourself through grief, transitions, and family dynamics

Send us a text

Support the show

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


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 be considered as or substituted for therapy or professional help from a licensed clinician.

The holidays promise magic, but for many families, they also bring sensory overload, unpredictable routines, big emotions, and the kind of meltdowns that can appear out of nowhere. And if we’re honest, parents aren’t far behind.

In this episode, host Vanessa De Jesus Guzman explores why holiday overstimulation affects kids and adults, how behavior becomes communication during busy seasons, and what families can do to stay grounded, connected, and regulated. With humor, relatable stories, and practical strategies, this conversation will help your household navigate the holidays with more ease and fewer meltdowns.

EPISODE DESCRIPTION

• Understanding why the holidays increase sensory overload for kids and parents
• How to identify early signs of overwhelm in your child
• Why emotional regulation starts with basic needs like sleep, food, and hydration
• The role of modeling calm, even imperfectly, during chaotic moments
• Simple reset routines and calm corners that work at home and on the go
• Why Santa threats and empty consequences don’t support regulation
• How parents can manage their own holiday overload with realistic tools
• Support available through the Making Spirits Bright Holiday Guide and Amiga Moms™ Coaching
  
  
  

TUNE IN TO LEARN

• Practical ways to prevent overstimulation for kids and adults
• What to say when your child is melting down (and what not to say)
• How to create a calm corner without making it a Pinterest project
• Why parents’ nervous systems matter as much as their children’s
• Small, doable mindfulness practices that help the whole family
• How to protect your peace and set healthy boundaries this season

TAKEAWAY MESSAGE

Holiday overstimulation is real, for both kids and for parents. But with small shifts, simple routines, and moments of presence, families can move through the season with more calm and connection. Tune in for tools that help you protect your peace, support your children’s regulation, and create a holiday experience that feels manageable, meaningful, and grounded.

Send us a text

Support the show

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


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 be considered as or substituted for therapy or professional help from a licensed clinician.

When the holidays roll around, many moms find themselves slipping back into old family roles before they even realize it’s happening. One step into a family gathering, one comment from a relative, one expectation placed on you, and suddenly your nervous system is on high alert.

In this episode of the Free to Be Mindful Podcast, host Vanessa De Jesus Guzman breaks down the emotional patterns, cultural expectations, and invisible pressures that make this season feel so heavy for so many moms.

With humor, honesty, and practical guidance, Vanessa shares how to identify your emotional triggers, understand why family dynamics hit so hard, and set boundaries that don’t require conflict or confrontation. You’ll walk away with simple scripts, mindful tools, and a whole new perspective on protecting your peace this season.

EPISODE DESCRIPTION

• Why holiday gatherings activate old emotional patterns and childhood wiring
• The most common family triggers and how they show up in your body
• How to recognize the difference between respect and obedience in culturally rooted families
• Why avoidance can be a boundary — and how to use it intentionally
• Simple, clear, drama-free scripts you can use with relatives
• Mindful tools to help you stay grounded when emotions run high

TUNE IN TO LEARN

• How to understand the “invisible hierarchy” in family dynamics
• What physical signs reveal your emotional triggers
• Scripts that help you say no without guilt or confrontation
• How to protect your energy, time, and emotional bandwidth
• Strategies for maintaining calm around family stressors
• A grounding reflection to help you visualize healthier interactions this season

TAKEAWAY MESSAGE

Family gatherings can bring joy, and they can bring triggers. You deserve to walk into this season feeling empowered, centered, and supported. With awareness, intentional boundaries, and mindful tools, you can show up with clarity and compassion for yourself and your loved ones.

Remember… in a world where you are free to be anything, you are always free to be mindful.

Send us a text

Support the show

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


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 be considered as or substituted for therapy or professional help from a licensed clinician.

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


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 be considered as or substituted for therapy or professional help from a licensed clinician.

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 who needs a breather this season, and remember—you’re always free to be mindful.

Send us a text

Support the show

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


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 be considered as or substituted for therapy or professional help from a licensed clinician.