Welcome to The Consult a Counselor Series, a special segment of the Free to Be Mindful Podcast. Join therapist and host Vanessa De Jesus Guzman, LPC, NCC, as she answers real-life parenting questions to help you find your calm in the chaos of parenting—and not lose your, well… you know.

TODAY'S QUESTION:

"What are some coping strategies I can teach my child for handling big feelings like anger, sadness, or frustration?"

Big emotions can feel overwhelming for both kids and parents. When frustration, anger, or sadness take over, it’s easy to default to saying, “Calm down!”—but let’s be honest, that rarely works. In this episode, Vanessa shares a real strategy that helps kids manage big emotions in a way that actually makes sense for their developing brains. She breaks down the steps—starting with movement, then using distraction, and finally introducing coping strategies after kids are calm. Plus, she shares why practicing coping skills before emotions run high is the key to long-term success.

TUNE IN TO LEARN:

• Why traditional “calm down” strategies don’t work in the heat of the moment
• The step-by-step approach to helping kids regulate their emotions
• How movement can help release built-up energy before calming down
• The power of distraction as a reset tool before talking about emotions
• Why practicing coping strategies before meltdowns makes all the difference

TAKEAWAY MESSAGE:

Helping kids manage big emotions isn’t about stopping the feelings—it’s about giving them the tools to navigate them. By using movement, redirection, and practiced coping strategies, you’re helping your child develop emotional regulation skills that will serve them for life.

Download Vanessa’s FREE 120 Coping Strategies Guide—complete with videos to help you and your child implement these tools—by clicking this link:

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

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

Send us a text

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


CULTIVATE CALM CHALLENGE
https://www.freetobemindful.com/podcast-cultivatingcalmchallenge


SUBMIT QUESTIONS for CONSULT A COUNSELOR:
https://qrco.de/consultacounselor


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.


STAY CONNECTED:
Show Hashtag: #freetobemindfulpodcast
Website: https://www.freetobemindful.com/podcast
All Social Channels: @counselorvdejesus


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.

This week on the Free to Be Mindful Podcast, host Vanessa De Jesus Guzman sits down with Dr. Nikia Smith, an anesthesiologist with a powerful story about moving from burnout to balance and fulfillment. Dr. Smith opens up about the pressures of her demanding medical career, how it affected her well-being, and the brave steps she took to put her health and happiness first.

In this heartfelt conversation, Dr. Smith shares the turning point that led her to seek therapy and rethink what success really means. She talks about the slow build-up of burnout and how it can sneak up on us, especially when we’re trying to meet the expectations of others.

Through her healing journey, Dr. Smith learned to listen to her body, honor her feelings, and define success in a way that truly fits her life. Now, she helps other women—especially women of color in the medical field—spot burnout early and make their mental health a priority before things spiral.

Listen to this powerful episode wherever you get your podcasts. Don’t forget to subscribe and share it with someone who could use a reminder that their well-being matters!

REFERENCED LINKS:

Website: sheisfireforged.com

Instagram: @sheisfireforged

TikTok: @NikiaSmithMD

Send us a text

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


CULTIVATE CALM CHALLENGE
https://www.freetobemindful.com/podcast-cultivatingcalmchallenge


SUBMIT QUESTIONS for CONSULT A COUNSELOR:
https://qrco.de/consultacounselor


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.


STAY CONNECTED:
Show Hashtag: #freetobemindfulpodcast
Website: https://www.freetobemindful.com/podcast
All Social Channels: @counselorvdejesus


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.

Welcome to The Consult a Counselor Series, a special segment of the Free to Be Mindful Podcast. Join therapist and host Vanessa De Jesus Guzman, LPC, NCC, as she answers real-life parenting questions, offering practical advice to help you find your calm in the chaos of parenting - and not lose your, well, you know…

TODAY'S QUESTION:

"What can I do to help my daughter be more confident?"

In this episode, Vanessa shares practical ways to help your daughter develop unshakable confidence. From modeling self-assurance to encouraging effort over perfection, she breaks down how small shifts in parenting can make a big impact. Vanessa also provides strategies for fostering positive self-talk, embracing challenges, and helping your daughter own her worth.

TUNE IN TO LEARN:

• Why confidence is built, not given - and how to foster it
• How your own self-talk and behaviors influence your child’s confidence
• The power of effort, struggle, and new experiences in shaping confidence
• Simple ways to help your daughter develop a strong, positive self-image

TAKEAWAY MESSAGE:

Confidence isn’t about getting everything right - it’s about learning, growing, and believing in yourself along the way. With small, intentional shifts, you can help your daughter step into every space knowing she is strong, capable, and worthy.

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

Send us a text

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


CULTIVATE CALM CHALLENGE
https://www.freetobemindful.com/podcast-cultivatingcalmchallenge


SUBMIT QUESTIONS for CONSULT A COUNSELOR:
https://qrco.de/consultacounselor


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.


STAY CONNECTED:
Show Hashtag: #freetobemindfulpodcast
Website: https://www.freetobemindful.com/podcast
All Social Channels: @counselorvdejesus


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, we’re diving into the topic of emotional guarding—the walls we build to protect ourselves from pain but that often keep us from experiencing connection, trust, and joy. Whether it's fear of rejection, past trauma, or societal pressures, emotional guarding can hold us back in many areas of life.

Vanessa shares insights on how these walls form and offers practical strategies for breaking them down. She also reflects on her own journey of emotional guarding, exploring the balance between protecting our peace and opening ourselves to possibility.

EPISODE DESCRIPTION:
Learn what emotional guarding is, why it happens, and how to break free from it. Vanessa explores how trauma, childhood expectations, and personal insecurities can create emotional barriers. She provides tools to help you dismantle these walls, from self-reflection to communication, and explains how openness can lead to growth, connection, and healing.

TUNE IN TO LEARN:

• What emotional guarding is and how it affects relationships
• The common reasons we build emotional walls
• Steps to break down those walls while maintaining healthy boundaries
• How vulnerability can create stronger, more meaningful connections

TAKEAWAY MESSAGE:
Breaking down emotional walls takes time and intention, but it opens the door to deeper relationships, greater self-awareness, and a stronger sense of peace. It starts by acknowledging why those walls are there and committing to the steps that foster trust and connection. Listen in, and remember—you’re always free to be mindful!

Send us a text

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


CULTIVATE CALM CHALLENGE
https://www.freetobemindful.com/podcast-cultivatingcalmchallenge


SUBMIT QUESTIONS for CONSULT A COUNSELOR:
https://qrco.de/consultacounselor


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.


STAY CONNECTED:
Show Hashtag: #freetobemindfulpodcast
Website: https://www.freetobemindful.com/podcast
All Social Channels: @counselorvdejesus


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.

Welcome to The Consult a Counselor Series, a special segment of the Free to Be Mindful Podcast. Join therapist and host Vanessa De Jesus Guzman, LPC, NCC, as she dives into real-life parenting questions, offering practical advice to help you raise confident kids, nurture stronger connections, and find your calm in the chaos of parenting.

TODAY'S QUESTION:
"How can I get my child to listen without having to yell or repeat myself a thousand times?"

In this episode, Vanessa shares strategies to help parents get their kids to listen the first time without the need for yelling or constant repetition. She explains why kids tune us out, how this behavior becomes a pattern, and how small shifts in communication can break the cycle. Vanessa provides practical tools like concise directions, eye contact, and natural consequences to foster cooperation and reduce stress at home.

TUNE IN TO LEARN:

• Why kids may ignore repeated instructions and how to shift this learned behavior
• How to grab your child’s attention with eye contact and concise communication
• The power of natural consequences and positive reinforcement
• Tips to reduce frustration and create more peaceful interactions

TAKEAWAY MESSAGE:
Yelling and repeating yourself a thousand times doesn’t have to be your norm. By making small, mindful changes like improving communication and using natural consequences, you can create a calmer, more cooperative home environment. Progress, not perfection, is key.

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

Send us a text

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


CULTIVATE CALM CHALLENGE
https://www.freetobemindful.com/podcast-cultivatingcalmchallenge


SUBMIT QUESTIONS for CONSULT A COUNSELOR:
https://qrco.de/consultacounselor


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.


STAY CONNECTED:
Show Hashtag: #freetobemindfulpodcast
Website: https://www.freetobemindful.com/podcast
All Social Channels: @counselorvdejesus


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 inspiring episode of Free to Be Mindful Podcast, host Vanessa De Jesus Guzman sits down with life coach and author Chris Jensen to discuss her powerful journey to sobriety and her upcoming book, Grace Yourself: How to Show Up for the Sober Life You Want.

Chris opens up about her personal experiences, including the challenges of navigating sobriety and how it inspired her to help others, particularly high-achieving perfectionists. She shares strategies to overcome performance pressure, break free from self-sabotaging habits, and cultivate a life grounded in self-worth and balance.

The conversation highlights the critical role of community and mindfulness in the path to personal growth and healing. Chris also offers valuable insights on creating a healthier relationship with yourself and embracing a more intentional, sober lifestyle.

Grace Yourself is available for pre-order now and officially launches on February 18th! For more information about the book and Chris Jensen's coaching services, visit her website below.

REFERENCED LINKS:

https://www.graceyourselfbook.com/

https://www.chrisjanssencoaching.com/

https://www.instagram.com/chris3janssen/

https://www.linkedin.com/in/chrisjanssencoaching/

https://www.facebook.com/chrisjanssencoaching/

Send us a text

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


CULTIVATE CALM CHALLENGE
https://www.freetobemindful.com/podcast-cultivatingcalmchallenge


SUBMIT QUESTIONS for CONSULT A COUNSELOR:
https://qrco.de/consultacounselor


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.


STAY CONNECTED:
Show Hashtag: #freetobemindfulpodcast
Website: https://www.freetobemindful.com/podcast
All Social Channels: @counselorvdejesus


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 SEL Book Talks, Vanessa De Jesus Guzman, former educator and licensed therapist, shares her insights on the book Hello, Anger by Jessica Sinarski, illustrated by Mackie Pamintuan.

This book is an excellent resource for parents, educators, school counselors, and mental health professionals working with children in upper elementary grades. Vanessa discusses how the book helps kids build self-awareness and manage big feelings like anger, embarrassment, and loneliness through engaging metaphors, practical strategies, and emotional regulation techniques.

EPISODE DESCRIPTION
Vanessa reviews Hello, Anger, sharing how it breaks down complex emotions and introduces mindfulness and SEL (social-emotional learning) concepts to children. From body awareness to emotional regulation, she highlights how this resource is ideal for parents, educators, and mental health professionals working with children. She also provides insights into the companion resource bundle packed with activities and affirmations.


TUNE IN TO LEARN:

• How Hello, Anger introduces children to self-awareness and emotional regulation
• Why understanding body sensations helps with identifying big emotions
• How to uncover the feelings hiding underneath anger
• What makes the book a great tool for developing SEL skills
• Details about the companion resource bundle and its engaging activities

TAKEAWAY MESSAGE
Emotions like anger are often just the surface of what we feel. By being curious and understanding what's underneath, kids and adults alike can manage their emotions better. Books like Hello, Anger offer a fun and thoughtful way to teach these critical skills. Listen in, and remember… you’re always free to be mindful!

AMAZON AFFILIATE LINK: https://amzn.to/3Q0EdI1

Send us a text

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


CULTIVATE CALM CHALLENGE
https://www.freetobemindful.com/podcast-cultivatingcalmchallenge


SUBMIT QUESTIONS for CONSULT A COUNSELOR:
https://qrco.de/consultacounselor


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.


STAY CONNECTED:
Show Hashtag: #freetobemindfulpodcast
Website: https://www.freetobemindful.com/podcast
All Social Channels: @counselorvdejesus


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.

Navigating change can feel overwhelming, especially when it comes to leadership transitions. Whether it’s a new boss at work, leadership shifts in an organization, or changes in personal dynamics, the uncertainty can leave us feeling unsettled. In this episode, Vanessa explores why change feels so challenging, how to embrace the unknown, and strategies to let go of resistance. Through relatable examples and actionable tips, you’ll learn how to adapt to new leadership with an open heart and an open mind.

TUNE IN TO LEARN

• Why change, especially in leadership, often feels so hard
• The importance of giving space to the unknown and leaning into it
• Strategies to let go of resistance and focus on what you can control
• How to reframe the narrative to create opportunities for growth and connection
• Practical advice on finding balance and common ground with new leaders

TAKEAWAY MESSAGE
Change doesn’t have to be something we fear. When we let go of resistance, stay curious, and focus on building bridges rather than walls, we create space for growth, connection, and new opportunities. Whether it’s adjusting to a new leader or navigating other changes, remember that the unfamiliar doesn’t stay unfamiliar forever. Listen in, and remember… you’re always free to be mindful!

Send us a text

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


CULTIVATE CALM CHALLENGE
https://www.freetobemindful.com/podcast-cultivatingcalmchallenge


SUBMIT QUESTIONS for CONSULT A COUNSELOR:
https://qrco.de/consultacounselor


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.


STAY CONNECTED:
Show Hashtag: #freetobemindfulpodcast
Website: https://www.freetobemindful.com/podcast
All Social Channels: @counselorvdejesus


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.