Hug 214: Sleep: The Science, the Struggles, and the Solutions

10 Holiday Peace Tips for Real Women, Real Life (Season 6 Finale)

In this Season 6 finale, Tami shares 10 simple holiday peace tips—HALT, emotional resets, joy rituals, and practical ways to trade perfection for presence. Real stories, real tools, and one powerful question: What will I remember in January? Show notes with links at https://www.tamiwest.com/post/10-holiday-peace-tips Connect with us * Instagram: [https://www.instagram.com/reel/DN4H25bjPG1/?utm_source=ig_web_copy_link] Consider Yourself Hugged (new account!) * TikTok: [https://www.tiktok.com/@drtamiwest] Short clips and stories * YouTube: [https://youtube.com/playlist?list=PLSmOe2mgy0o987UdOAgsttRgb2D1YP_YD&si=hmylNDIzV48HGTfi] Full episodes + video snippets * Women’s Group: [https://www.facebook.com/groups/aplaceforwomen] A Place for Women—ongoing conversation **The information shared in this episode is for educational and informational purposes only and is not a substitute for professional mental health care. If you or someone you know is struggling, please seek help from a qualified professional. If you’re in crisis, call or text 988 to reach the Suicide and Crisis Lifeline, or visit 988lifeline.org for chat and resources. General Resources  National Alliance of Mental Illness: https://www.nami.org  Mental Health America: https://mhanational.org  Mental Health First Aid Resources: https://www.mentalhealthfirstaid.org/  About Tami & Michelle: Michelle Kixmiller, PMHNP Michelle is a Board Certified Psychiatric Mental Health Nurse Practitioner  Tami West, PhD Stress & Mental Health Expert Dr. Tami West uses research & fun to help transform your life.

Comparison: The Holiday Peace Project Part 2

In this episode of The Holiday Peace Project,  Michelle and I talk about comparison,  from picture-perfect homes and social media scrolling to hash brown casserole in a condo sink. We’ll walk through the science of comparison, how it steals our peace, and simple tools to trade performance for presence this season. Show notes at https://www.tamiwest.com/post/comparison-holiday-peace-project-part-2. Connect with us * Instagram: [https://www.instagram.com/reel/DN4H25bjPG1/?utm_source=ig_web_copy_link] Consider Yourself Hugged (new account!) * TikTok: [https://www.tiktok.com/@drtamiwest] Short clips and stories * YouTube: [https://youtube.com/playlist?list=PLSmOe2mgy0o987UdOAgsttRgb2D1YP_YD&si=hmylNDIzV48HGTfi] Full episodes + video snippets * Women’s Group: [https://www.facebook.com/groups/aplaceforwomen] A Place for Women—ongoing conversation **The information shared in this episode is for educational and informational purposes only and is not a substitute for professional mental health care. If you or someone you know is struggling, please seek help from a qualified professional. If you’re in crisis, call or text 988 to reach the Suicide and Crisis Lifeline, or visit 988lifeline.org for chat and resources. General Resources  National Alliance of Mental Illness: https://www.nami.org  Mental Health America: https://mhanational.org  Mental Health First Aid Resources: https://www.mentalhealthfirstaid.org/  About Tami & Michelle: Michelle Kixmiller, PMHNP Michelle is a Board Certified Psychiatric Mental Health Nurse Practitioner  Tami West, PhD Stress & Mental Health Expert Dr. Tami West uses research & fun to help transform your life.

The Holiday Peace Project begins!

We’re kicking off the season with real stories, honest emotions, and practical ways to protect your peace when the holidays start to spiral. Full show notes with download at https://www.tamiwest.com/post/holiday-peace-project Michelle’s back, and she’s sharing her husband’s heart scare, how gratitude and overwhelm can coexist, and what it means to truly care for yourself when life gets chaotic. Tami opens up about Thanksgiving burnout and how she finally learned to ask for help and let things be imperfect. 💬 In this episode: -Real-life stories about stress, gratitude, and letting go -The meaning behind Thanksgiving, Hanukkah, Christmas, Kwanzaa & New Year’s -Surprising holiday mental health facts — both hopeful and hard -4 questions to help you choose peace on purpose -Easy, laughter-filled games to bring people together -Free download: The Holiday Meaning Map + Games for Connection -Mug giveaway — answer a trivia question in the comments to enter! 🩵 Next week: Comparison & Perfectionism — why we chase perfect holidays and how to get our peace back. Connect with us * Instagram: [https://www.instagram.com/reel/DN4H25bjPG1/?utm_source=ig_web_copy_link] Consider Yourself Hugged (new account!) * TikTok: [https://www.tiktok.com/@drtamiwest] Short clips and stories * YouTube: [https://youtube.com/playlist?list=PLSmOe2mgy0o987UdOAgsttRgb2D1YP_YD&si=hmylNDIzV48HGTfi] Full episodes + video snippets * Women’s Group: [https://www.facebook.com/groups/aplaceforwomen] A Place for Women—ongoing conversation **The information shared in this episode is for educational and informational purposes only and is not a substitute for professional mental health care. If you or someone you know is struggling, please seek help from a qualified professional. If you’re in crisis, call or text 988 to reach the Suicide and Crisis Lifeline, or visit 988lifeline.org for chat and resources. General Resources  National Alliance of Mental Illness: https://www.nami.org  Mental Health America: https://mhanational.org  Mental Health First Aid Resources: https://www.mentalhealthfirstaid.org/  About Tami & Michelle: Michelle Kixmiller, PMHNP Michelle is a Board Certified Psychiatric Mental Health Nurse Practitioner  Tami West, PhD Stress & Mental Health Expert Dr. Tami West uses research & fun to help transform your life.

Hug 214: Sleep: The Science, the Struggles, and the Solutions

Can’t turn off “anxious math” at 2 a.m.? Tami shares the cassette-tape trick that changed her nights, the science of sleep cycles and body clocks, and a compassionate 4-step plan: journal, build sleep drive by day, create a soothing routine, and optimize your bedroom. Plus CBT-I tools that beat pills long-term, the ½-hour rule, and the Bluetooth headband that feels safe and cozy. Consistency over perfection—learn to sleep again. Show notes at https://www.tamiwest.com/post/sleep-better Connect with us * Instagram: [https://www.instagram.com/reel/DN4H25bjPG1/?utm_source=ig_web_copy_link] Consider Yourself Hugged (new account!) * TikTok: [https://www.tiktok.com/@drtamiwest] Short clips and stories * YouTube: [https://youtube.com/playlist?list=PLSmOe2mgy0o987UdOAgsttRgb2D1YP_YD&si=hmylNDIzV48HGTfi] Full episodes + video snippets * Women’s Group: [https://www.facebook.com/groups/aplaceforwomen] A Place for Women—ongoing conversation **The information shared in this episode is for educational and informational purposes only and is not a substitute for professional mental health care. If you or someone you know is struggling, please seek help from a qualified professional. If you’re in crisis, call or text 988 to reach the Suicide and Crisis Lifeline, or visit 988lifeline.org for chat and resources. General Resources  National Alliance of Mental Illness: https://www.nami.org  Mental Health America: https://mhanational.org  Mental Health First Aid Resources: https://www.mentalhealthfirstaid.org/  About Tami & Michelle: Michelle Kixmiller, PMHNP Michelle is a Board Certified Psychiatric Mental Health Nurse Practitioner  Tami West, PhD Stress & Mental Health Expert Dr. Tami West uses research & fun to help transform your life.

Hug 213: Travel with Joy: Finding Yourself Through Solo Adventures

This week, Tami and Michelle are joined by special guest Joy Huber, speaker, cancer survivor, and solo travel coach for women. Full show notes at https://www.tamiwest.com/post/travel-with-joy Joy shares her remarkable story of resilience and self-discovery after surviving stage four cancer at age 33. What began as a health crisis became a journey toward courage, freedom, and "joy," quite literally. Together, we talk about:  💛 How solo travel can heal and empower women  💛 Safety, confidence, and self-defense tips for traveling alone  💛 Letting go of guilt and rediscovering who you are beyond your roles  💛 Why you don’t need to wait for “someday” to live your dreams Joy’s message is clear: life moves fast, don’t wait to live it. Connect with us * Instagram: [https://www.instagram.com/reel/DN4H25bjPG1/?utm_source=ig_web_copy_link] Consider Yourself Hugged (new account!) * TikTok: [https://www.tiktok.com/@drtamiwest] Short clips and stories * YouTube: [https://youtube.com/playlist?list=PLSmOe2mgy0o987UdOAgsttRgb2D1YP_YD&si=hmylNDIzV48HGTfi] Full episodes + video snippets * Women’s Group: [https://www.facebook.com/groups/aplaceforwomen] A Place for Women—ongoing conversation **The information shared in this episode is for educational and informational purposes only and is not a substitute for professional mental health care. If you or someone you know is struggling, please seek help from a qualified professional. If you’re in crisis, call or text 988 to reach the Suicide and Crisis Lifeline, or visit 988lifeline.org for chat and resources. General Resources  National Alliance of Mental Illness: https://www.nami.org  Mental Health America: https://mhanational.org  Mental Health First Aid Resources: https://www.mentalhealthfirstaid.org/  About Tami & Michelle: Michelle Kixmiller, PMHNP Michelle is a Board Certified Psychiatric Mental Health Nurse Practitioner  Tami West, PhD Stress & Mental Health Expert Dr. Tami West uses research & fun to help transform your life.