Episodios

  • Winter Blues are Real - Why You're Not Failing as a Mom | EP 77

    Winter Blues are Real - Why You're Not Failing as a Mom | EP 77
    Jan 15 2026
    🌨️ WHAT'S INSIDE THIS EPISODE Feeling more exhausted than usual? Craving carbs like it's your job? Canceling plans because leaving the house feels overwhelming? Listen, you're not lazy, you're not failing, and you're definitely not alone. Winter hits differently when you're a mom—and the science proves it. In this episode, we're diving into why the winter blues are absolutely real for overwhelmed mothers, how to tell if what you're experiencing goes beyond just wanting to hibernate, and what you can actually do about it that doesn't involve adding 17 more things to your already full plate. 🎧 In This Episode: • The real science behind winter blues and how your brain chemistry shifts in winter [03:00] • Why winter doesn't just affect your mood—it affects your capacity as a mom [05:30] • Natalie's vulnerable story about navigating grief and isolation during a Cape Breton winter [01:30] • 3 practical strategies to support yourself without overwhelming your schedule [07:30] • When winter blues become something more serious and it's time to get help [09:00] ❄️ WHY THIS MATTERS TO YOU You're not imagining it—winter really does make everything harder. When the days get shorter, your body produces less serotonin (the happy chemical) and more melatonin (the sleep hormone). So essentially, your brain is screaming "hibernate!" while you're trying to parent three kids, manage a household, and maybe work a job. Here's what makes it even trickier for moms: you're already running on empty most of the time. Your baseline is probably already depleted from the mental load, constant demands, and interrupted sleep. So when winter hits and your brain chemistry shifts, it's not just a little dip in mood—it can feel catastrophic. Maybe you've noticed you're sleeping more but still exhausted. You're craving carbs constantly (hello, pasta and cookies—potato chips are my downfall). You're withdrawing from friends, canceling playdates, avoiding other moms at pickup because every social interaction feels like climbing Mount Everest. And winter doesn't just affect your mood—it affects your capacity. Getting kids bundled up to go outside feels like a military operation. Everyone's getting cabin fever. There are more colds, more runny noses, more sleepless nights. Higher utility bills stressing your budget. Driving in bad weather. Worrying about school closures. As a former single mother, I remember shoveling the driveway alone at 6am before getting the kids ready for school. None of this means you're weak or broken. It means your body is responding to a real environmental change. And as a mom who's already carrying so much, you feel it more intensely. ✨ KEY TAKEAWAYS The Science is Real: Winter blues aren't in your head—they're rooted in actual changes to your brain chemistry. Less sunlight = less serotonin (mood regulator) + more melatonin (sleep hormone). Your body is literally trying to hibernate while you're trying to function as a parent. You're Not Failing, You're Depleted: When you're already running on fumes as a mom, winter doesn't just make things a little harder—it can make everything feel impossible. Lower your expectations right now. Surviving winter with grace and self-compassion might mean more screen time, more takeout, and more saying no. Three Non-Negotiable Supports: (1) Get outside during daylight hours, even just 10 minutes on your porch. Your brain needs natural light, even on cloudy days. (2) Talk to your doctor about vitamin D—many of us are deficient, especially in northern climates. (3) Stay connected to people. I know you want to hibernate, but isolation makes everything worse. Permission to Ask for Help: If what you're experiencing is severe—thoughts of self-harm, can't get out of bed for days, unable to care for yourself or your kids—you need to talk to your healthcare provider. Seasonal Affective Disorder is a real medical condition and it's treatable. Light therapy, cognitive behavioral therapy, and sometimes medication can make a massive difference. Spring is Coming: This is temporary. The days are already getting longer (we passed winter solstice in December). In the meantime, you don't have to white-knuckle your way through alone. 🔗 RESOURCES & LINKS Connect with Natalie: Instagram: @natalie_mccabe_officialFacebook: Natalie McCabeWebsite: nataliemccabe.com Ready for Support? FREE 30-Minute Coaching Call: Book at nataliemccabe.com - Let's identify your biggest stress triggers and create a simple action plan togetherJoin the Community: Connect with expert parent coaches and moms who get it at nataliemccabe.com/communityGet the Book: "Sink or Swim Parenting" - Available now on Amazon 💭 YOUR NEXT STEP You deserve to feel like yourself again, even when it's dark at 4:30pm. Here's what I want you to do today: Step outside for just 5 minutes. Get some light on your face.Text one person and tell them you're struggling. Connection matters.Remind yourself ...
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    12 m
  • Why Your Childhood Toys Hold the Secret to Calmer Parenting | EP 76

    Why Your Childhood Toys Hold the Secret to Calmer Parenting | EP 76
    Jan 13 2026
    🎧 WHAT'S INSIDE THIS EPISODE

    Ever find yourself scrolling past a vintage toy and suddenly transported back to feeling seven years old again? That feeling isn't just nostalgia—it's your nervous system remembering what regulation feels like. What if your childhood toys hold the secret weapon you've been missing in your parenting toolkit?

    In This Episode:

    • The neuroscience of nostalgia and why it's a powerful regulation tool (02:00)
    • How sensory memories from childhood activate your parasympathetic nervous system (04:00)
    • Creating "nostalgia interrupts" when you're about to lose it (07:00)
    • Why Play-Doh in your kitchen drawer isn't indulgent—it's strategic parenting (08:30)
    • Building regulation toolkits for your kids through consistent sensory experiences (09:00)
    • Your nostalgia inventory: identifying sensory anchors from childhood (10:00)
    • Practical homework: accessing one thing from your childhood this week (13:00)
    💜 WHY THIS MATTERS TO YOU

    If you're drowning in chaos, about to snap at your kids over the wrong colored cup, or feeling that hot, tight feeling in your chest that signals you're two seconds from losing it—this episode is for you. Most parenting advice tells you to "take deep breaths" or "go for a walk," but those feel generic and impossible when you're in the trenches.

    Here's what nobody's telling you: your childhood stored away powerful sensory regulation tools that are custom-built for your nervous system. That squish mellow your daughter won't stop hugging? The Play-Doh smell that takes you back to kindergarten? The soft fabric of an old stuffed animal? These aren't childish indulgences—they're neurological shortcuts to calm.

    When you experience nostalgia through touch, smell, taste, sound, or sight, your brain releases oxytocin and activates your parasympathetic nervous system. That's your "calm down" system—the opposite of fight or flight. You're literally hacking your nervous system with memories.

    This matters because you can't pour from a dysregulated nervous system. But you CAN take 60 seconds to squeeze some Play-Doh and show up for your kid with patience you didn't know you had. Every overwhelmed mom deserves fast, effective tools that actually work in real life—not just theory.

    ✨ KEY TAKEAWAYS
    • Nostalgia is neurological, not sentimental. When you experience childhood sensory memories, your brain releases oxytocin and activates your parasympathetic nervous system—your body's "calm down" response. This is science-backed regulation, not woo-woo.
    • Create "nostalgia interrupts" for parenting emergencies. Keep sensory tools from your childhood accessible: Play-Doh in the kitchen drawer, a childhood scent in a candle, music from your teen years on a playlist. When dysregulation hits, grab one for 60 seconds of reset.
    • Make your nostalgia inventory. Write down 5-10 sensory experiences from childhood that felt good—physical textures, smells, tastes, sounds, sights. Don't overthink it. Even hard childhoods had moments where your nervous system felt okay. Mine those moments.
    • You're building your children's future regulation tools right now. Every consistent sensory experience you create—their bedtime routine, favorite blanket, comfort foods, certain music—becomes a future regulation tool. Your daughter's ratty old Christmas bear will signal safety to her nervous system 20 years from now.
    • Permission to play isn't frivolous—it's strategic parenting. Sit down and actually play with Legos, color with crayons, squeeze Play-Doh. Let your hands move without purpose. Let your brain turn off the task list for five minutes. You're not being indulgent; you're regulating your nervous system so you can show up for your kids.
    🎯 RESOURCES & NEXT STEPS

    Get Your Free Coaching Call Feeling overwhelmed and not sure where to start? Let's talk one-on-one about your specific stress triggers and create a custom regulation toolkit. Book your free 30-minute coaching call: nataliemccabe.com

    Join Our Community Connect with other moms who get it. Share struggles, celebrate wins, and find support in the Mom Life Uncomplicated Community.

    Read "Sink or Swim Parenting" Natalie's book takes you from surviving to thriving with toddlers to teens.

    💫 CONNECT WITH NATALIE

    Instagram: @natalie_mccabe_official Facebook: Natalie McCabe Parent Consultant Website: nataliemccabe.com

    ⭐ If you loved this episode, please leave a 5-star review on Apple Podcasts—it helps other overwhelmed moms find us!
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    15 m
  • Scared to Move Abroad? How to Overcome Expat Parent Fears

    Scared to Move Abroad? How to Overcome Expat Parent Fears
    Jan 8 2026
    🌍 WHAT'S INSIDE THIS EPISODE Ready to move abroad but terrified you'll be completely alone? What if the biggest fears holding you back—no support system, language barriers, complete isolation—are actually easier to overcome than you think? 🎧 In This Episode: The real fears expat parents face and how to work through them using values as your navigation system (01:00)What somatic parenting is and why listening to your body matters more than overthinking every decision (03:00)Angela's powerful 6-week EMPOWER program that brings couples together before and during international moves (02:00)The magic in the pause: How one deep breath can transform your parenting and decision-making (05:00)Angela's personal story of building lifelong friendships in South Korea through one Google search (08:00)Why replacing fear with curiosity is the answer to almost every expat parenting challenge (13:00)Practical breathing techniques to calm your nervous system during challenging times (11:00) 💭 WHY THIS MATTERS TO YOU Let's talk about the elephant in the room: what if you move abroad and end up completely isolated? What if you can't make friends? What if you don't speak the language? What if your kids struggle and you have no one to turn to? These are the fears that keep overwhelmed moms from taking the leap—even when they're already drowning in their current situation. You're exhausted, burned out, and fantasizing about a life reset, but the unknown feels paralyzing. Here's what Angela wants you to know: building your village abroad is not only possible, it's often easier than maintaining relationships back home. When you're all navigating life in a foreign country together, there's an instant bond. Shared struggle creates deep connection fast. But beyond the practical strategies for making friends (spoiler: Google is your best friend), this episode dives into something deeper—how to tune into your body's wisdom instead of letting your overthinking brain run the show. Angela shares why somatic awareness is crucial for expat parents, how to use breath to regulate your nervous system when things get hard, and why curiosity (not fear) should be your compass for every decision. Whether you're already living abroad and feeling stuck, seriously considering a move, or just curious about a different way to approach parenting and life challenges, this conversation offers practical tools you can use TODAY. ✨ KEY TAKEAWAYS Your body is smarter than your brain. Somatic parenting means tuning into physical sensations and intuition instead of overthinking every decision. When you slow down and breathe, your body gives you messages your analytical mind misses. This is especially crucial when navigating new cultures and unknown situations.Building your village abroad starts with one Google search. Angela found her community in South Korea by searching "Italian Sunday brunch Seoul"—and made lifelong friends, including people who attended her wedding years later. When you're homesick or craving connection, search for your comfort needs online. The internet makes building community abroad easier than ever.The magic is in the pause. One deep breath (exhaling for at least 7 seconds) can calm your nervous system and bring you back to center. When you master the pause, you model emotional regulation for your children and show them how to navigate challenges with grace instead of panic.Values are your GPS system. When fears arise, come back to your family values. If freedom, cultural awareness, and open-mindedness matter to you, those values will guide you through every challenge. They're your navigation system when everything feels overwhelming.Curiosity is the answer to everything. Instead of approaching challenges with judgment or fear, ask yourself: "How can I see this with curious eyes?" Curiosity builds bridges, creates understanding, and transforms obstacles into opportunities. It's the secret weapon every expat parent needs. 👩‍💼 ABOUT ANGELA VITIELLO Angela Vitiello is a social entrepreneur, leadership coach, expat parent coach, intercultural communication facilitator, and mindfulness teacher. She offers a 6-week experiential learning program called EMPOWER that helps couples align on values, work through generational patterns, and prepare for life abroad using mindfulness, psychodynamic coaching, and somatic tools. Originally from the New York City area, Angela has lived in four countries across three continents and now lives in Brussels, Belgium, with her husband and two children. Connect with Angela: 🌐 Website: expatparentingcollective.com 💼 LinkedIn: https://www.linkedin.com/in/angela-vitiello-mba-ms-ed/ 🎯 READY TO TRANSFORM YOUR MOM LIFE? 🎯 Get Your Free Coaching Call Feeling overwhelmed by the idea of moving abroad—or just overwhelmed in general? Let's talk through your fears and create a plan that actually works for YOUR family. [Book your free 30-minute coaching call here - https://...
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    16 m
  • Raising Global Kids: Why Living Abroad Transforms Your Family

    Raising Global Kids: Why Living Abroad Transforms Your Family
    Jan 6 2026
    🌍 WHAT'S INSIDE THIS EPISODE Ever dreamed of raising your kids in another country but felt paralyzed by fear? What if living abroad could actually reduce your mom burnout and raise more open-minded, resilient children? 🎧 In This Episode: What it really means to be an expat family and why it's not just for "adventurous types" (03:00)The biggest misconceptions about moving abroad with kids—and why they're wrong (04:30)How multilingual children develop superior problem-solving skills and prevent cognitive decline later in life (09:00)Why third culture kids become more accepting, curious, and compassionate humans (14:00)How to merge different cultural traditions and create your own family rituals (11:30)The permission slip you need to simplify holidays and reduce overwhelm as an expat parent (13:00) 💭 WHY THIS MATTERS TO YOU Let's be honest—you've probably seen those Instagram posts of families traveling the world and thought, "That could never be me." The insurance complications, finding schools, leaving your support system, the language barriers... it all feels impossible when you're already drowning in your daily to-do list. But here's what Angela Vitiello wants you to know: the expat life isn't just for risk-takers or people without "real responsibilities." It's for families who value freedom, cultural awareness, and raising children who see the world differently. And surprisingly, many of those fears—complicated healthcare, harder daily logistics, total isolation—are actually misconceptions. What if moving abroad could give you the permission to simplify your life? What if it could reduce your mental load because you're not stuck meeting everyone else's expectations? Angela shares how living in Belgium with her two children has taught her family to embrace open-mindedness, celebrate multiple cultures, and build resilience—all while stepping out of the exhausting cycle of North American holiday chaos. Whether you're seriously considering a move abroad or just curious about how other families do life differently, this conversation will challenge everything you thought you knew about raising kids internationally. ✨ KEY TAKEAWAYS Multilingualism is a superpower. Children who grow up speaking multiple languages don't just have better vocabulary—they develop superior executive functioning, increased creativity, enhanced focus, and actually delay cognitive decline later in life (like Alzheimer's and dementia).Third culture kids become exceptional problem solvers. When children grow up in a culture different from their parents', they develop natural adaptability, open-mindedness, and acceptance that makes them better equipped to navigate an increasingly global world.You have permission to merge traditions YOUR way. Living abroad gives you the freedom to celebrate holidays without societal pressure. Angela's family celebrates three December/January holidays (St. Nick, Christmas, and Italian Befana), but they've customized each based on what they can actually give—not what social media says they should do.The expat life can reduce your mental load. When you leave your home country, you also leave behind expectations from extended family, cultural "shoulds," and the pressure to keep up with everyone else. You get to rebuild family life around YOUR values.Moving abroad isn't for everyone, but anyone can do it. The key is understanding your family values FIRST. If freedom, diversity, and cultural awareness matter to you, expat life might be the solution to burnout you didn't know you needed. 👩‍💼 ABOUT ANGELA VITIELLO Angela Vitiello is a social entrepreneur, leadership coach, expat parent coach, intercultural communication facilitator, and mindfulness teacher. Originally from the New York City area, she has lived in four countries across three continents and traveled to almost 40 countries. Angela is passionate about helping expat families move from survival mode to enjoying all the beauty of international living. She lives in Brussels, Belgium, with her husband and two children. Connect with Angela: 📱 Website: https://vitielloconsulting.com/ 💥 LinkedIn: https://www.linkedin.com/in/angela-vitiello-mba-ms-ed/ 🎯 READY TO TRANSFORM YOUR MOM LIFE? 🎯 Get Your Free Coaching Call Feeling overwhelmed and not sure where to start? Let's talk. Whether you're dreaming of living abroad or just need help reducing your mental load right where you are, I'm here to help. [Book your free 30-minute coaching call here - https://nataliemccabe.com/ ] 💜 Join Our Free Community Connect with other moms who get it—whether you're an expat, thinking about moving abroad, or just trying to survive the chaos at home. Share struggles, celebrate wins, and find your village. [Join the Mom Life Uncomplicated Community - https://nataliemccabe.com/ ] 📖 Read Natalie's Book: "Sink or Swim Parenting" From surviving to thriving with toddlers to teens—no matter where in the world you're raising them....
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    16 m
  • Skip the Resolutions: 3 Things Exhausted Moms Need This January

    Skip the Resolutions: 3 Things Exhausted Moms Need This January
    Jan 1 2026
    🎧 WHAT'S INSIDE THIS EPISODE

    Everywhere you look, January screams "new year, new you." But what if the best thing you could do for yourself this year is absolutely nothing? No resolutions. No transformation. Just permission to keep showing up as the exhausted, imperfect, doing-the-best-you-can mom you already are.

    In this episode, you'll discover:

    • Why New Year's resolutions are actually built for people who aren't already drowning (and what that means for you)
    • The three powerful questions that will help you reclaim space instead of adding more pressure
    • How to redefine success when you're an overwhelmed mom (spoiler: cereal for dinner counts)
    • The permission slip you've been waiting for to skip the whole resolution system
    • Why mattering more to yourself is the real transformation your kids need to see
    💙 WHY THIS MATTERS TO YOU

    Can you barely get through the day without losing your mind? You're not alone. You're managing the mental load of everyone's schedules, keeping tiny humans alive, working a job, maintaining relationships, and trying to prevent your house from descending into complete chaos.

    When you're already stretched too thin, adding a resolution is like trying to squeeze one more item into a suitcase that's already bursting at the seams. And when it inevitably doesn't work—when you can't stick to the workout plan, the meal prep, or the early wake-up time—you blame yourself. You think you're lazy or undisciplined or weak.

    But mama, that's not what's happening. You're not a project that needs fixing. You're a person doing something incredibly difficult without nearly enough support.

    ✨ KEY TAKEAWAYS

    You need less, not more. The path forward isn't about adding things to your life. It's about subtracting—figuring out what you can let go of, what you can say no to, and what doesn't actually matter as much as you think it does.

    Ask yourself three critical questions. What's draining you the most right now? What would it look like if you could let go of that thing even a little bit? What do you actually need more of (not what you should need)?

    Redefine success for overwhelmed moms. Success isn't waking up at 5 AM or meal prepping every Sunday. Success is waking up tomorrow without feeling like you're already behind. It's one moment of genuine connection with your kid. It's saying no without spiraling into guilt. It's having cereal for dinner and not beating yourself up.

    You don't need to do more—you need to matter more to yourself. When you value yourself, you model for your kids how to value themselves. That's the real transformation.

    🎯 READY TO TRANSFORM YOUR MOM LIFE?

    Get Your Free Coaching Call Feeling overwhelmed and not sure where to start? Let's talk. Sometimes a parent coach can see things you can't see when you're in the thick of it. Book your free 30-minute coaching call at nataliemccabe.com.

    💜 Join Our Free Community Connect with other moms who get it. Share struggles, celebrate wins, and find support without judgment. Join the Mom Life Uncomplicated Community at nataliemccabe.com.

    📖 Read Natalie's Book: "Sink or Swim Parenting" From surviving to thriving with toddlers to teens. Get your copy at nataliemccabe.com.

    💬 LET'S CONNECT

    Did this episode give you permission to skip the resolution madness? I'd love to hear! Screenshot your favorite moment, tag me @nataliemccabe.coach, and share what hit home.

    ⭐ If you loved this episode, please leave a 5-star review on Apple Podcasts—it helps other overwhelmed moms find us!

    Subscribe: Apple Podcasts | Spotify | Wherever you listen
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    20 m
  • When Christmas Doesn't Feel Magical: Real Talk for Exhausted Moms

    When Christmas Doesn't Feel Magical: Real Talk for Exhausted Moms
    Dec 25 2025
    🎄 WHAT'S INSIDE THIS EPISODE Not everyone wakes up on Christmas morning feeling magical. Some of us are exhausted, overwhelmed, or spending the day alone wondering why we weren't invited to family gatherings. If you're listening to this on Christmas Day (or any holiday) and you're NOT feeling the joy everyone else seems to radiate—this episode is your permission slip to feel exactly what you're feeling. In this raw and vulnerable episode, Natalie opens up about her own Christmases as a single mom, when she and her kids weren't invited to a single family gathering despite living in the same town. She shares the crushing loneliness of scrolling through social media while roasting a chicken (because she couldn't afford a turkey), and how she learned that your worth isn't determined by who invites you to their table. 🎧 In This Episode You'll Discover: • Why you're allowed to NOT feel magical today—and why that doesn't make you a bad mom [6:00] • The "Name It and Claim It" method for handling difficult family dynamics in real-time [9:30] • The 4-7-8 breathing technique to reset your nervous system when you're triggered (we do it together!) [14:00] • Why taking 30 minutes for yourself on Christmas isn't selfish—it's necessary [18:00] • How to give yourself permission to feel disappointment, exhaustion, loneliness, or resentment without guilt [7:00] • Specific scripts for setting boundaries with family members who push your buttons [10:30] 💔 WHY THIS MATTERS TO YOU Let's get real for a second. Society has sold us a lie that the holidays are supposed to be this transcendent, magical moment where everything feels perfect and you're filled with gratitude and wonder. But here's the truth—that's a lot of pressure. And whether you've been carrying the mental load of this entire season, or you're feeling the crushing weight of loneliness and exclusion, you're allowed to be tired. You're allowed to not feel magical. Maybe you're at a family gathering right now but feeling completely isolated. Maybe you're scrolling through social media watching everyone else's perfect family photos and wondering what's wrong with you. Maybe you're the only one who planned, shopped, wrapped, cooked, and cleaned while everyone else gets to relax. Or maybe, like Natalie's story, you're spending today alone with your kids, wondering why you weren't included in family plans. If you woke up this morning without overwhelming Christmas joy, that doesn't mean there's anything wrong with you. It means you're human. It means you're exhausted. And it means you need support, not judgment. This episode is for the mom who's running on empty, dealing with difficult family dynamics, sitting with loneliness, or just done with the pressure to perform holiday magic. You're not broken for not feeling the magic—you're real. And real is what your kids need, not perfection. ✨ KEY TAKEAWAYS & SOLUTIONS Give Yourself Permission to Feel What You Feel Your feelings are valid whether you're experiencing disappointment, exhaustion, loneliness, resentment, or numbness. None of these emotions make you a bad person or a bad mom. Your worth isn't determined by who invites you to their table, and the size of your gathering doesn't measure your value as a parent. Navigate Difficult Family Dynamics with the "Name It and Claim It" Method When someone triggers you (and they probably will), first NAME what's happening internally: "That comment just made my blood pressure spike. I'm feeling defensive." Then CLAIM your response—you get to choose what happens next. Try this simple script: "I hear you" + change the subject. You're not arguing, not agreeing—just acknowledging and moving on. Use the 4-7-8 Reset When You're Triggered This science-backed breathing technique activates your parasympathetic nervous system and literally signals your body to calm down. Breathe in through your nose for 4 counts, hold for 7, exhale through your mouth for 8. Do this three times. When you extend your exhale longer than your inhale, your heart rate slows, cortisol drops, and you shift from fight-or-flight back to rational thinking. Take an Actual Break—Even on Christmas You need 30 minutes that are just for you. Not doing dishes, not coordinating meals—30 minutes where you do absolutely nothing for anyone else. Tell everyone you need 30 minutes and leave. Go for a drive, sit in your bedroom with the door locked, take a hot shower and cry if you need to. Your kids will be fine. The best gift you can give your family isn't your constant presence—it's your regulated nervous system. Remember: The Magic Isn't in Perfect Moments Your kids won't remember whether you felt magical or had a big gathering. They'll remember whether you were PRESENT (not the presents). Sometimes being present means acknowledging you're running on empty and giving yourself grace for not being the Hallmark movie version of Christmas mom. 🎁 READY TO TRANSFORM YOUR MOM LIFE...
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    25 m
  • 3 Things to Drop NOW for Stress-Free Christmas

    3 Things to Drop NOW for Stress-Free Christmas
    Dec 23 2025
    It's December 23rd. You're exhausted, the house isn't perfect, and someone just asked what time dinner is tomorrow. Here's what you need to hear: your kids don't need perfect—they need you present, not stressed to tears at midnight. This episode is your permission slip to let go of traditions that drain you, set boundaries that protect your peace, and actually enjoy the final hours before Christmas. What You'll Learn ✓ The 3 things you can drop RIGHT NOW for instant stress relief ✓ How to set family boundaries without guilt (even when they push back) ✓ Why "good enough" Christmas is actually better for your kids ✓ The 60-second practice that helps you stay present in the chaos ✓ What to say when someone expects more than you can give Episode Highlights & Timestamps [00:01:00] The Sugar Cookie Breakdown Story Natalie shares her 11:30 PM meltdown over cement-like cookies and the moment her daughter's question changed everything: "Mommy, why are you sad? Christmas is tomorrow." [00:05:00] Why Good Enough Beats Perfect Research-backed truth: kids thrive on connection, not perfection. What they actually remember from childhood (hint: it's not the wrapped presents). [00:07:00] 3 Things to Drop Right Now Drop traditions created from obligation, not joyDrop the elaborate holiday dinner expectationsDrop perfectionist gift wrapping [00:11:00] The 48-Hour Boundary Plan Exactly what to say to family when you can't deliver what they expect: "This is what works for our family right now." No over-explaining required. [00:14:00] What Being Present Actually Means Real presence isn't having everything under control—it's making eye contact when your kid shows you something, laughing at the chaos instead of controlling it. [00:17:00] Permission to Feel What You're Feeling Your stress is valid. Your disappointment is real. And pretending to be happy doesn't serve anyone—especially not your kids. Key Takeaways The Best Gift You Can Give: A mom who is present, not perfect. Your kids want YOU—not a performance, not perfection, just you being real. The Boundary Statement That Works: "This is what works for our family right now." Use it. Don't defend it. Their unrealistic expectations are not your emergency. What Kids Actually Remember: Not the perfectly wrapped presents or Instagram-worthy decorations. They remember when people were relaxed enough to be themselves, when there was laughter, when someone messed up and everyone laughed about it. Your One Action Step Pick ONE thing from this episode and do it: Set one boundaryLet one tradition goTake a 60-second pause to notice one beautiful moment That's it. Just one thing. Episode Resources SEO Keywords for Pinterest Pins Primary Keywords: Christmas stress reliefholiday overwhelmstressed mom holidayslast minute Christmasoverwhelmed mom Christmasholiday boundary settingmom burnout holidays Pin Title Ideas: "Drop These 3 Things for Stress-Free Christmas (It's Not Too Late)""Holiday Stress Relief for Overwhelmed Moms: Last-Minute Permission""How to Stop Holiday Overwhelm When You're Already Exhausted""Christmas Boundaries: What to Say When Family Expects Too Much" Pin Description Formula: "Last-minute Christmas stress relief for exhausted moms. If you're drowning in holiday overwhelm, here are 3 things to drop RIGHT NOW for instant peace. Learn how to set boundaries without guilt, let go of perfectionism, and actually be present with your kids. With 87 kids daily + 16 years single parenting, I only share what works in real chaos. Click to listen. #christmasstress #overwhelmedmom #holidayboundaries #momburnout" Quotable Moments "Being present doesn't mean you have everything under control. Real presence is making eye contact with your kid when they show you something—not being on your phone." "My kids didn't need homemade cookies. They needed a mom who wasn't having a breakdown." "The best gift you can give your kids is a mom who is present, not perfect." "Their disappointment is not my emergency. Their unrealistic expectations are not my responsibility." Connect With Natalie Ready to go from surviving to thriving? Here's how I can help: FREE 30-Minute Coaching Call Tell me your biggest stress triggers and let's create a simple action plan together. Limited spots available weekly. [Book your call] 5-Minute Mom Calm-Down Kit (FREE) Emergency techniques tested with 87 kids daily. Get instant access to the breathing exercises and regulation strategies that actually work when you're at your breaking point. [Download now] Weekly Strategies in Your Inbox Join overwhelmed moms who are learning to break the burnout cycle. Real solutions, no fluff. [Sign up here] Leave a Review If this episode helped you let go of even ONE thing this holiday season, please leave a review. It helps other exhausted moms find the permission they need to protect their peace too. What will you let go of this holiday season? Drop a comment and let me know which boundary you're setting or ...
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    21 m
  • Breaking Free from the Scroll: A Mom's Guide to Social Media Sanity

    Breaking Free from the Scroll: A Mom's Guide to Social Media Sanity
    Dec 18 2025

    What happens when a mom quits social media for 90 days? Mari Wuellner shares how her sabbatical transformed her family.

    In this episode:

    • The ripple effect of putting down your phone
    • Teaching kids media literacy in the AI age
    • Getting 10+ minutes back in your day

    Post and ghost? We're talking boundaries.

    🎧 WHAT'S INSIDE THIS EPISODE

    Feeling like you're drowning in the scroll while your kids are right in front of you? You're not alone—and you're about to hear a game-changing conversation about what happens when a mom actually puts down her phone.

    In This Episode:

    • [00:02:00] The uncomfortable truth about how much time we're really disconnecting from our kids
    • [00:05:00] How Mari's social media sabbatical created an unexpected ripple effect in her family
    • [00:08:00] Why our kids aren't equipped to process what they see online (and what to do about it)
    • [00:13:00] The powerful moment when you ask yourself "How am I?" instead of picking up your phone
    • [00:17:00] How stepping back from social media led to life-changing decisions (including moving houses!)
    • [00:19:00] The "post and ghost" strategy for business owners who need boundaries
    💚 WHY THIS MATTERS TO YOU

    Let's be real—we've all been there. You're with your kids, but your thumb is automatically reaching for your phone. You tell yourself it's just a quick check, but 20 minutes later you're still scrolling, and you missed that moment when your child tried to show you something.

    Here's what nobody talks about: when you pick up your phone to scroll, you're immediately transferring control of your emotional wellbeing to an algorithm. Not to another person. Not even to the content creator. To an algorithm designed to keep you hooked.

    In this powerful conversation with parenting coach Mari Wuellner, we dive deep into her 90-day social media sabbatical and the unexpected transformations that rippled through her entire family. From her kids being more comfortable taking photos (knowing they won't be posted) to making huge life decisions without the performative pressure of social media, Mari's journey will make you rethink your relationship with your phone.

    ✨ KEY TAKEAWAYS
    • Start small: You don't need to quit cold turkey. Try "Social Media Sunday" or remove apps from your phone (you can still access them on your computer)
    • Model the behavior: Your kids are watching everything. When you set boundaries with your phone, it becomes easier to set them for your children without hypocrisy
    • Transfer power back to yourself: Before reaching for your phone, ask "How am I right now?" and "What do I need?" Create a list of alternatives that actually meet those needs
    • Teach media literacy: With AI and deepfakes, our kids need critical thinking skills more than ever. Teach them to question what they see and dig deeper for truth
    • The ripple effect is real: When Mari deleted social media, family members followed. Her kids became more comfortable being themselves. She made better life decisions aligned with her values (travel and freedom) rather than performance
    👤 ABOUT MARI WUELLNER

    Mari Wuellner is a parenting coach who helps overwhelmed moms find clarity and presence in their motherhood journey. After a transformative 90-day social media sabbatical, she revolutionized her coaching practice and now advocates for intentional technology use in families.

    Connect with Mari: 📱 Instagram: @[handle to be provided] 💻 Sign up for Mari's FREE 5-Day Social Media Detox Challenge: [link in show notes] ✉️ Join Mari's email community: [link in show notes]

    🎯 READY TO TRANSFORM YOUR MOM LIFE?

    Get Your Free Coaching Call Feeling overwhelmed and not sure where to start? Let's talk about getting you 10 hours back in your week. Book your free 30-minute coaching call at nataliemccabe.com

    💜 Join Our Free Community Connect with other moms who are choosing presence over performance. Share struggles, celebrate wins, and find support without the algorithm. 👉 Join Here: momlifeuncomplicated.com/community

    📖 Read Natalie's Book: "Sink or Swim Parenting" From surviving to thriving with toddlers to teens—including a whole chapter on navigating technology with your family. 👉 Pre-Order Now: nataliemccabe.com/book
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