Afleveringen
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Ever feel like you're running a mental spreadsheet in the background at all timesâwhile also making dinner, managing other people's moods, remembering dentist appointments, and pretending you're totally fine? Yeah. Welcome to the invisible load.
In this episode, we dive deep into the hidden mental and emotional labor so many of us carryâespecially women, caretakers, and chronic over-functioners. From constantly anticipating everyoneâs needs to absorbing emotional energy like a sponge, this is the work that doesnât show up on a resume, but can absolutely burn you out.
Weâll explore:
What emotional labor and mental load actually mean (hint: itâs not just about chores) Why this work is often invisibleâand whoâs expected to carry it The physical and emotional toll of juggling everyoneâs everything How to start offloading the load without guilt Scripts, boundaries, and small changes that make a big differenceYou didnât sign up for this job. But you can rewrite the job description.
Key Topics Covered:
Definitions: Emotional labor vs. mental load vs. unpaid caretaking Cultural conditioning and gender roles (why âbeing helpfulâ turned into unpaid project management) The myth of multitasking and why itâs frying your brain Invisible labor in the workplace vs. home life What happens when your value is tied to being âon top of it allâ Signs youâre carrying too much: burnout, resentment, memory fog Why asking for help feels like failureâand why itâs not How to actually get support without micromanaging it -
In this episode, we unpack the compliment deflection reflexâwhy so many of us squirm, joke, or outright reject praise. From cultural conditioning to self-worth struggles, we explore the deeper reasons behind this awkward reflex and how to retrain ourselves to receive compliments with grace (and maybe even believe them).
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What Youâll Learn:
· Why compliments make us uncomfortable
· How deflecting praise is linked to low self-worth
· The difference between humility and self-rejection
· How to receive a compliment without spiraling into a self-deprecating monologue
· Simple, powerful ways to shift your reflex from deflection to ownership---
Mic-Drop Moment:
âEvery compliment you reject is a truth youâre refusing to believe.â
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Listen If Youâve Ever:
· Responded to âYou look great!â with âUgh, I look like a gremlin.â
· Felt awkward or embarrassed when someone praised you
· Thought receiving a compliment made you look arrogant
· Needed a little help in the âI deserve good thingsâ department -
Zijn er afleveringen die ontbreken?
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âIâm fine.â
Translation: Iâm spiraling internally while smiling like a pageant contestant.Sound familiar? In this episode, weâre pulling the mask off the mask. Why do we pretend weâre okay when weâre absolutely not? Why do we default to âpolite and pleasantâ when what we really need is honest and messy? And how does this emotional censorship slowly eat away at our relationships, our health, and our sense of self?
This week, weâre talking:
The psychology of emotional masking What happens when we chronically suppress what we really feel How the âIâm fineâ script is a trauma response dressed in manners Why saying what you actually feel isnât âtoo much,â itâs necessary Tools to express your truth without burning bridges or implodingThis isnât about yelling your feelings at strangers. Itâs about reconnecting to your real selfâand giving others the roadmap to do the same.
If youâve ever: âïž Said âno worriesâ while grinding your teeth
âïž Laughed off a serious hurt to keep the peace
âïž Felt invisible in your own relationships
This oneâs for you.Letâs Stay Connected:
Love this episode? Share it with a friend whoâs one âIâm fineâ away from a meltdown.
And heyâleave a review if youâre feeling generous. It helps more real ones find us. -
In a world thatâs supposed to keep us constantly connected, why are so many of us feeling so incredibly alone? In this deeply personal episode, weâre digging into the hidden epidemic of lonelinessâwhat it really feels like, where itâs coming from, and why no amount of scrolling or small talk is filling the void.
Weâll explore how our modern lives have made connection harder than ever, why itâs so damn hard to admit weâre lonely, and the simple (but powerful) ways we can start rebuilding real relationships. If youâve ever felt invisible, left out, or like youâre screaming into the voidâthis oneâs for you.
Youâre not broken. Youâre human. And connection is still possible.
What Youâll Hear in This Episode:
- What loneliness really feels like (and why itâs more common than we think)
- How social media creates connection on the surface but isolation underneath
- Why weâve stopped showing up for face-to-face connectionâand how to change thatThree Big Takeaways:
1. Youâre not weak for feeling lonelyâyou're wired for connection.
2. The world has changed, but your need for community hasnât.
3. You donât need a huge social circleâyou need people who see you. Start there.Take This With You:
- Send a message to someone you havenât talked to in a whileâjust a simple âthinking of you.â
- Be the first to be real. Vulnerability opens doors to deeper connection.
- Give yourself permission to crave community. That doesnât make you needy. It makes you human. -
Life doesnât always go as planned. Sometimes, it completely falls apartâwhether itâs losing a loved one, facing a major career change, or feeling lost in your own story. But rebuilding isnât about going back to who you wereâitâs about creating something new, one small step at a time.
In this episode, Krista and Chauntel dive deep into what it really takes to move forward after everything shifts. Theyâll talk about the pain of starting over, the myths about healing, and the unexpected strength that comes from lifeâs hardest moments. If youâve ever felt like youâre standing in the wreckage of a life you didnât choose, this oneâs for you.
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In this episode, weâre diving into a topic that so many of us struggle with â boundaries. If youâve ever felt stretched too thin, said âyesâ when you really wanted to say âno,â or found yourself drained from constantly trying to be everything for everyone⊠this oneâs for you.
Weâll chat about why boundaries arenât about shutting people out â theyâre about letting the right things in. Youâll hear about the sneaky guilt that shows up when you start saying no, and how to quiet that inner voice that tells you youâre being âselfish.â (Spoiler alert: youâre not. ) In fact, setting boundaries is one of the most loving things you can do â for yourself and for the people around you.
But weâre not stopping there. Iâll walk you through different types of boundaries â like protecting your time , creating emotional space , and even setting digital boundaries (yes, youâre allowed to log off). Plus, Iâll share some go-to phrases for those tough conversations when you need to hold your ground but arenât sure what to say.
And because life isnât always sunshine and rainbows, weâll also dig into what happens after you set a boundary. Some people wonât like it⊠and thatâs okay. Weâll talk about standing firm, handling pushback, and embracing the peace that comes when you finally start prioritizing yourself.
By the end of this episode, youâll not only understand the beauty of boundaries â youâll feel empowered to start setting them in your own life, guilt-free. So grab a cup of coffee (or tea ⊠or wine â no judgment here), and letâs have an honest conversation about protecting your peace. You deserve it.
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Episode Summary:
In todayâs episode, Krista Jones and her crew challenge the work âhustle cultureâ and dive into the importance of taking breaks â whether youâre the boss or the employee. With co-host Chauntel Shaffer and special guest Stephen Whalen from Whalen Architecture, the trio explores the science behind rest, the role of leadership and setting boundaries, and practical tips for unplugging without guilt.What Youâll Learn:
The Science Behind the Break: Why your brain needs downtime to boost creativity and prevent burnout.
-Bossâs Role: How leaders can set the tone for a no-guilt rest culture.
-Employeeâs Role: Advocating for your own boundaries and embracing the power of âno.â
-Practical Tips: From scheduling quiet hours to embracing tech-free moments, small changes make a big impact.
-Redefining Success: Why we need to celebrate balance, not burnout.Take a break and spend 30 minutes taking a breath!! Learn why the world needs you to take a moment.
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Who doesnât love food? Food is more than just what is on your plate- itâs a lifeline, a comfort, and sometimes, even a form of healing. The choices we make about what we eat can shape our energy, our emotions, and even our ability to fight illness. But with so much conflicting information out there, how do we know whatâs truly nourishing?
Join me, your host Krista Jones, as I sit down with my friend and farmer Matt Sabellico for a deep dive into the good, the bad, and the ugly about our food choices. Weâll talk about the power of real food, the relationships built through local farming, and how something as simple as what is on your plate can make a world of difference.
This isnât just a conversation about fruits and vegetables- itâs about the way we care for ourselves and each other.
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In this episode, Krista and Chauntel dive deep into the topic of mother guiltâan issue that all moms face at one point or another. We discuss the unrealistic expectations placed on mothers by society and themselves, and how these pressures can lead to feelings of inadequacy. Through personal anecdotes and shared experiences, we emphasize the importance of giving ourselves grace and recognizing the hard work we put into parenting. We talk about the pressure to be perfect on and offline, the importance of self compassion and the many times we have not gotten it right ourselves. We hope this episode frees you from the guilt you shouldn't be feeling and instead helps you embrace the toughest job on the planet- motherhood.
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Episode Overview:
In a world that glorifies hustle, have we forgotten how to rest? In this episode, we dive into the lost art of reclaiming downtimeâhow to slow down, unplug, and give ourselves permission to just be. Weâll explore why stillness isnât laziness, how guilt-free rest can actually make us more productive, and the small ways we can start embracing quiet moments in our everyday lives.
What Youâll Hear in This Episode:
â Why we feel guilty about restingâand how to unlearn it
â The science behind why downtime fuels creativity and mental health
â Simple ways to reclaim moments of stillness in your day
â Personal stories of burnout and the lessons learned from slowing down
â A challenge: One small way you can reclaim your downtime today -
In this episode, we explore the impact of overthinking on our mental well-being, especially how it can fuel anxiety. We break down the vicious cycle of overthinking and anxiety, and how it keeps us in a state of heightened awareness, making problems seem bigger than they are. Join me as we discuss practical strategies to manage overthinking, stop the mental clutter, and reclaim peace of mind.
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In this episode of Exhausted Sparrows Unite, Iâm joined by my good friend and radio buddy, Tom Morel, as we tackle a topic that resonates with so many of us: those sneaky, negative thought patternsâwhat I like to call âstinkinâ thinkinâ.â
Together, Tom and I share funny, relatable stories about the times weâve had to reframe our thoughts (spoiler: thereâs some good laughter involved and a few a-ha moments for me) and dig into the science behind why our brains are wired to focus on the negative.
Weâll explore common mental fallacies, like black-and-white thinking, and discuss how recognizing and challenging these patterns can lead to a more positive and productive mindset.
This episode is packed with laughs, insights, practical tools, and plenty of inspiration to help you retrain your thoughts and take back control of your mental landscape. So grab your coffee, settle in, and letâs get started!
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In this heart-to-heart episode, Iâm joined by my husband, a high school football coach, as we talk about how success in sports goes far beyond the final score. We dive into the lessons that kids learn from football that shape them for life, from resilience and teamwork to perseverance and leadership. Sometimes, the true victories arenât measured in touchdownsâtheyâre found in the way players grow off the field and the lasting impact coaches have on their lives.
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In this episode of Exhausted Sparrows Unite, we explore the transformative power of appreciating the small, everyday moments that bring us happiness. From savoring a morning coffee to cherishing a loved oneâs smile, these moments are often overlooked but hold the key to a more joyful life. Together, we dive into the science behind small joys, share personal stories, and offer practical tips for cultivating gratitude and mindfulness. By the end of this episode, youâll feel inspired to slow down, notice the beauty around you, and embrace the little things that truly make life extraordinary
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In this heart-to-heart episode, we sat down with a group of thoughtful and candid 6th graders to explore their personal experiences with social media. These young voices gave us a glimpse into how platforms like TikTok, Instagram, and Snapchat shape their daily lives, relationships, and mental health. From the pressures of likes and followers to the challenges of navigating online drama, their insights are both eye-opening and profound.
We explored topics like:
The Good: How social media keeps them connected with friends and inspires creativity. The Bad: The pressure to compare themselves to others and maintain a "perfect" image. The Ugly: Cyberbullying, FOMO (fear of missing out), and the overwhelming feeling of being "always on." -
Social media is everywhere, and for todayâs youth, itâs almost unavoidable. While it can foster creativity and connection, its challengesâlike its impact on self-esteem, mental health, and the pressure to fit inâcan feel overwhelming, even catastrophic.
In this episode of Exhausted Sparrows Unite, I sit down with my good friend and social clinician, Jennifer Greene, to explore the rollercoaster of emotions that come with life online. Together, we unpack the challenges and celebrate the bright spots of social media, offering practical insights and tips to help young people develop healthier online habits and thrive in a digital world.
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Asking for help can feel overwhelming, but itâs a crucial step toward living authentically and letting go of the pressure to be perfect. In this episode of Exhausted Sparrows Unite, we dive into why asking for help feels so difficult, how leaning on others can transform your life, and simple strategies to make it easier.
Weâll also explore the importance of giving yourselfâand othersâgrace, and how shifting your mindset about needing support can lead to greater connection and resilience.
If youâve ever hesitated to ask for help, this episode will remind you that seeking support is a strength, not a weakness.
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In this deeply moving episode, I sit down with my amazing friend, Jen Huber, a mother who faced every parentâs worst nightmareâthe loss of her child, Emma to cancer. Through tears, honesty, and raw vulnerability, we talk about her journey of grief, love, and living authentically through it all. This conversation is a reminder that even in the darkest times, love endures. Whether youâve experienced loss or want to better understand how to support someone who has, this episode is for you.
Warning: This episode includes sensitive content around the loss of a child to cancer, which may be triggering for some listeners. Listener discretion is advised as the content may be distressing for some
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In this heartfelt episode of Exhausted Sparrows Unite, I sit down with my friend Gisele White to unpack the complexities of grief and how to support someone facing the unimaginable. Grief is deeply personal and looks different for everyone, but offering support doesnât have to be complicated or overwhelming.
This conversation is a powerful reminder that grief doesnât come with a guidebook, and the best way to help is often through small, thoughtful gestures and simply showing up. If youâve ever struggled to know what to do or say for someone experiencing profound loss, this episode will inspire you to act with compassion, empathy, and grace.
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Christmas is often painted as the âmost wonderful time of the year,â but for many, itâs anything but. In this episode, we explore why the holiday season can be hardâwhether due to grief, loneliness, family tensions, or simply unmet expectations. Join me as I share personal reflections, stories from others, and practical ways to navigate the season with grace, authenticity, and self-compassion. Letâs rewrite the narrative together, one small step at a time.
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