In this episode of the Free to Be Mindful Podcast, Vanessa De Jesus Guzman sits down with Sara Diaz, also known as the First-Gen Madrina, to share an engaging conversation about the unique journey of being a first-generation college student and professional. Sara dives into the highs and lows of navigating this path, emphasizing the value of representation, the feeling of belonging, and how mindfulness can make a real difference in managing mental health and achieving success.

You’ll hear Sara’s story, filled with honest reflections and practical advice on advocating for yourself and building strong, supportive communities. Her passion for empowering first-gen individuals shines through, as she talks about breaking down barriers and creating opportunities for the next generation.

Whether you’re first-gen or simply curious about the experiences of those paving the way for themselves and their families, this episode is packed with valuable lessons in resilience, self-confidence, and going after your dreams. Join us for a friendly and inspiring conversation that will leave you motivated to make a positive impact in your own community!

REFERENCED LINKS:

https://thefirstgenmadrina.com/
https://www.instagram.com/thefirstgenmadrina/
https://www.linkedin.com/in/sara-diaz-lcsw/

Send us a text

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

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


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, where therapist and host Vanessa De Jesus Guzman, LPC, NCC, tackles real-life parenting-related questions, helping you find balance, reduce worry, and live mindfully with your children.

Today’s Question:
"How should I address my child’s lying or dishonest behavior?"

In this episode, Vanessa explores the tricky topic of lying in children and teens. She breaks down the developmental reasons behind dishonesty at different ages, helping parents understand why young kids and teens might lie and how to respond effectively. Vanessa shares practical, age-appropriate strategies to address lying while maintaining a trusting relationship, teaching children about accountability, and supporting their emotional development.

Tune in to learn:

• How to recognize the differences in lying behaviors between young children and teens
• Ways to stay calm and gather information to understand the root cause of dishonesty
• Age-specific tips to encourage honesty in both early elementary children and teenagers
• How to set clear boundaries and logical consequences that reinforce trust
• Why modeling honesty and keeping communication open are key to fostering honesty at any age

Vanessa’s insights offer parents a balanced approach to handling lying in a way that fosters growth, understanding, and connection with their child.

Takeaway Message: Addressing dishonesty in a calm and thoughtful way not only helps children understand the value of honesty but also builds a foundation of trust. Remember, every age has its unique challenges, and with patience and guidance, you’re helping your child develop into a responsible, truthful adult.

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

Send us a text

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

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


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.

Struggling to find balance? It’s time to reframe how we view stress and embrace the chaos!

In this episode, we dive into the idea that stress isn’t always a bad thing. Sometimes, we actually thrive in the busyness of our lives! Join Vanessa De Jesus Guzman as she explores how we can navigate our responsibilities with intention and mindfulness. By examining our “have to” lists and asking the tough questions, we can discover what truly matters and let go of the pressure to be perfect.

Tune in as Vanessa shares practical tips for managing stress, including the importance of micro-breaks, setting boundaries, and shifting your mindset from “I have to” to “I get to.” This episode is a reminder that we have the power to control our responses to stress and create a more fulfilling life.

Get ready to embrace the chaos and find joy in the journey of motherhood!

Thought-Provoking Questions:

• Are you really "making" yourself do everything on your to-do list?
• When you have free time, do you feel anxious or relieved?
• What do your kids truly want: Pinterest-perfect parties or quality time with you?

Practical Tips:

1. Embrace Micro-Breaks: Steal little moments for self-care throughout your day.
2. Prioritize the Basics: Don’t forget to sleep well, eat healthily, and move your body.
3. Set Boundaries: It’s okay to say no to events that don’t serve you.
4. Ask for Help: Remember, seeking support is a sign of strength, not failure.
5. Shift Your Mindset: Change your perspective from “I have to” to “I get to” to find joy in the little things.

Send us a text

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

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


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, where therapist and host Vanessa De Jesus Guzman, LPC, NCC, tackles real-life parenting-related questions, helping you find balance, reduce worry, and live mindfully with your children.

Today’s Question:
"I caught my kid and his teen friends drinking. What is the best way to handle this?"

In this episode, Vanessa shares an honest, compassionate approach to handling the tough situation of finding your teen drinking. Reflecting on our own experiences, she emphasizes staying calm and gathering information first, so you can respond thoughtfully. Vanessa discusses how to have a serious conversation about the risks of underage drinking, when to impose reasonable outcomes (instead of "punishments"), and how to build confidence so your teen can navigate peer pressure. She also talks about knowing when to seek professional support, especially if the behavior continues.

Tune in to learn:

• How to keep calm and gather the full story
• Approaches for discussing drinking risks in a way that resonates with teens
• How to set fair and logical outcomes without losing your child’s trust
• Ways to support your teen’s confidence to help them say “no” when it matters
• When it might be time to reach out to a professional

Vanessa’s tips offer a balanced approach to addressing this tough situation while staying connected to your child and supporting their growth.

Takeaway Message:
Handling tough situations with teens calmly and thoughtfully not only teaches responsibility but also strengthens trust and open communication. Mistakes are part of growing up, and by guiding our teens with care, we can help them learn and grow from these moments.

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

Send us a text

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

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


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 uplifting episode of the Free to Be Mindful Podcast, host Vanessa De Jesus Guzman catches up with her college friend and breast cancer survivor, Larissa Morgan. Larissa—a healthcare professional, wife, mother of two, and now an HR manager—opens up about her journey with breast cancer, showing us all what resilience and unwavering faith look like. Just in time for Breast Cancer Awareness Month, this episode highlights the power of early detection, hope, and supportive conversations.

Larissa talks candidly about the shock of her diagnosis, the whirlwind of emotions that followed, and how she found ways to navigate these challenges. She also shares invaluable insights on maintaining open communication with loved ones—especially kids—during tough times. Her advice on building a support network, accepting help, and prioritizing self-care is full of warmth and wisdom.

If you’re looking for a story of strength, faith, and the power of community, this episode is for you. Tune in to hear Larissa's journey and be inspired to live mindfully and intentionally, even in the face of life’s biggest challenges.

Listen now, and don’t forget to share with a friend who could use a little extra encouragement this Breast Cancer Awareness Month!

REFERENCED LINK:

https://www.instagram.com/larissalmorgan/

Send us a text

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

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


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 Consult a Counselor Series is a subset of the Free to Be Mindful Podcast, where host and therapist Vanessa De Jesus Guzman, LPC, NCC answers parenting related questions so that you can be present and at ease with your child, and live life mindfully.

TODAY’S QUESTION:

How can I tell if my teen's moodiness is normal? Or if they’re depressed?

Send us a text

Send us a text

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

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


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 today’s episode, we dive deep into something every mom can relate to—the chaos of juggling multiple tasks at once.

Our modern lives demand so much from us—managing households, kids, work, and everything in between—it's no wonder so many moms feel scattered and unfocused. But here’s the thing: just because you're overwhelmed doesn’t necessarily mean you have ADHD. While many women casually say, “I’m so ADHD,” as a therapist, I’m here to help you understand the difference between feeling scattered and actual ADHD.

In this episode, we break down what ADHD really looks like in adults, especially for women, and why it’s harder to diagnose in women than in men.

But it’s not just ADHD. For many moms over 40, brain fog and distraction can also be linked to hormonal changes from menopause or simply the natural aging process. Last week, we talked about how perimenopause can affect cognitive functions like memory and focus—make sure to check out Episode 216 for more on that!

Most importantly, we cover practical tips to help busy moms feel less scatterbrained, whether it’s ADHD, brain fog, or just the good ol' “mom brain.” From brain dumps and prioritization to setting timers and learning to say no, these strategies are designed to help you regain control of your focus and feel less overwhelmed.

So, if your brain feels like it’s got 50 tabs open, you’re not alone. Let’s unpack what’s really going on and how you can start finding more calm and clarity in your day-to-day life. And remember, you’re not a machine—some days you’ll nail it, and other days, just showing up is more than enough.

Practical Tips for Feeling Less Scatterbrained:

• Brain dump your thoughts
• Prioritize like a pro
• Set timers to stay on track
• Use calendars for everything
• Batch similar tasks together
• Say no without guilt
• Declutter your space for mental clarity
• Take mindful breaks to ground yourself
• Ask for help and give yourself grace

Mentioned in this Episode:

• Episode 216: Wellness Strategies for Perimenopause with Naihomy Jerez
• https://www.freetobemindful.com/podcast/216

• Episode 169: Living in Focus with ADHD
• https://www.freetobemindful.com/podcast/169

• YouTube Video: I think my kid may have ADHD. What do I do?

Send us a text

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

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


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 Consult a Counselor Series is a subset of the Free to Be Mindful Podcast, where host and therapist Vanessa De Jesus Guzman, LPC, NCC answers parenting related questions so that you can be present and at ease with your child, and live life mindfully.

TODAY’S QUESTION:

My kid has been diagnosed with ADHD. How can I support him at home?

REFERENCED EPISODES:

I think my kid may have ADHD, what do I do?
https://www.youtube.com/watch?v=M0w6dO5L4dE&list=PL3AqOEMHihXgxWFUtvUxJTCziFjITroXQ&index=8

Living in Focus with ADHD

https://www.freetobemindful.com/podcast/169

Send us a text

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

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


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.