Holiday cheer often comes bundled with hidden stress, complex emotions, and the pressure to make everything just right. We dig into a kinder way to celebrate by redefining resilience as flexible awareness rather than flawless planning, and we share practical tools you can use immediately—no extra time or supplies required.

We begin with a reset: naming mixed feelings without judgment and swapping perfection for presence. With child psychologist and mindfulness teacher Dr. Peter Montminy, we explore how a simple exhale-first breathing practice nudges your nervous system out of fight-or-flight and back into calm, so you can choose responses instead of reacting. From there, we get concrete about boundaries that actually work—scheduling real downtime, setting a spending plan you can live with, and noticing which gatherings are energy-gaining versus energy-draining. You’ll hear how to say no with warmth and clarity, and why that honesty often deepens connection.

We also rework gratitude so it feels true, not forced. Try the “yes, and” mindset to honor hard emotions while noticing what still supports you, then amplify your practice by naming what you appreciate, who you appreciate, and why it matters. Finally, we move from isolation or overload toward meaningful connection through quality time, small acts of generosity, and traditions that evolve with your life. A short guided reflection closes the episode, offering self-kindness phrases you can return to anytime you feel stretched thin.

If you’re ready to trade perfect for peaceful and make room for small moments of calm, laughter, and connection, this one’s for you. Listen now, subscribe for the next episode on the power of play, and share this conversation with someone who could use a gentler holiday.

If you or someone you know is in crisis, call or text 988 for immediate support.

This podcast is brought to you by Jana Marie Foundation and A Mindful Village.

Jana Marie Foundation is a 501(c)(3) nonprofit organization located in State College, Pennsylvania which harnesses the power of creative expression and dialogue to spark conversations build connections, and promote mental health and wellbeing among young people and their communities. Learn more at Jana Marie Foundation.

A Mindful Village is Dr. Peter Montminy's private consulting practice dedicated to improving the mental health of kids and their caregivers. Learn more at A Mindful Village | Holistic Mental Health Care for Kids.

Music created by Ken Baxter.

(c) 2025. Jana Marie Foundation. All Rights Reserved.

This podcast was developed in part under a grant number SM090046 from the Substance Abuse and Mental Health Services Administration (SAMHSA), U.S. Department of Health and Human Services (HHS). The views, policies, and opinions expressed are those of the authors and do not necessarily reflect those of SAMHSA, HHS or the Pennsylvania Department of Human Services.