Exhausted Sparrows Unite

Being a caregiver can feel like living in two worlds — one where your time, energy, and heart are poured into someone else's survival, and another where friendships quietly slip away. The dinners you can't attend, the texts you forget to answer, the invites that stop coming… and suddenly you realize you're lonelier than you've ever been. In this episode, we're naming the reality of caregiver isolation. We'll talk about why the "friend fade" happens, the grief and guilt that come with it, and how to start rebuilding connection — even when your energy feels completely spent. Inside this episode: * The hidden cost of caregiving on friendships and social life. * The "friendship maintenance energy" caregivers don't have to spare. * How isolation impacts mental and physical health. * Practical, doable ways to reconnect when you're drained. * Gentle scripts to reach out without guilt. If you've ever felt invisible in your caregiving role, this episode is for you. You are not alone — and your friendships don't have to disappear forever

We all face hard things—some we choose, like running an overnight Ragnar relay race, and some that choose us, like the unexpected challenges life throws in our path. In this episode, I share stories from my recent Ragnar experience and unpack the life lessons tucked inside the exhaustion, teamwork, and grit it demanded. We'll talk about: · Why choosing to do hard things builds resilience for the challenges we don't choose. · The power of small steps when the finish line feels impossibly far away. · How leaning on others (and letting them lean on us) makes the impossible feel doable. · Practical tools to help you face your own "Ragnar moments" in life—whether that's in your career, your health, your relationships, or just surviving the daily grind. This is a conversation for anyone who's ever felt tired, stretched thin, or tempted to quit. Because sometimes the biggest victories aren't about winning—they're about showing up, keeping pace, and realizing you're stronger than you thought.

That voice in your head — the one that tells you you're not smart enough, strong enough, thin enough, good enough? It's lying. In this episode of Exhausted Sparrows Unite, Krista and Chauntel break down where the inner critic comes from, why we believe it, and how to shut it up once and for all. Packed with science, stories, and practical tools, this episode will help you reclaim your worth and start speaking to yourself with the kindness you actually deserve. You'll Learn: · Why your brain is wired for negativity (and how to fight back). · How the inner critic sabotages your work, relationships, and confidence. · Six tools to challenge the critic and practice self-compassion.

Ever feel like your life is just one giant junk drawer? The laundry chair, the inbox with numbers too scary to click on, the friendships you keep out of guilt, and the emotions you swear you'll "deal with later"? That's clutter—and it's not just in your house. It's in your brain, your heart, and even your relationships. In this raw and honest episode of Exhausted Sparrows Unite, Krista confesses her own clutter struggles (spoiler: the laundry chair makes an appearance) and digs deep into how clutter sneaks into every corner of our lives: - Emotional Clutter – the grief, guilt, and unspoken feelings that weigh more than any box in the garage. - Mental Clutter – the tabs in your brain, the invisible load, and why decision fatigue is wrecking your focus. - Physical Clutter – the piles on the counter that keep cortisol high, mess with your eating, and even steal your sleep. - Relational Clutter – the draining friendships, the unspoken expectations, and why couples fight about "stuff" more than money. You'll hear surprising research, practical tips, and yes, some laugh-out-loud confessions about cheese graters and frozen brain tabs. But more than that, you'll walk away with permission to let go—of stuff, of guilt, of noise—so you can finally make room for peace. Because peace doesn't come from a spotless house or an empty inbox. It comes the moment you exhale and realize: you don't have to carry all this anymore. What You'll Learn in This Episode: * Why clutter isn't about laziness—it's about postponed decisions. * The surprising ways clutter affects your stress, eating, and even sleep. * How to start clearing mental, emotional, physical, and relational clutter (without burning out). * Small, doable habits that make space for peace and rest.

Your brain loves a good disaster movie — and sometimes it casts you in the starring role. A late text reply? Suddenly your relationship is over. A headache? Must be a brain tumor. A mistake at work? Clearly the end of your career. Sound familiar? That's catastrophizing. In this episode of Exhausted Sparrows Unite, we're diving deep into why our minds default to worst-case scenarios, how catastrophizing keeps us stuck in stress mode, and—most importantly—how to quiet that inner alarm bell. We'll talk about: - Why catastrophizing is a survival instinct gone rogue - The everyday ways it shows up in relationships, parenting, health, and work - The hidden cost of living in "apocalypse mode" - Practical tools to break the spiral and reclaim your peace If you've ever turned a stubbed toe into the end of the world in your head, this episode is for you. Let's laugh, get honest, and learn how to stop letting imaginary disasters steal our energy.

Have you ever been surrounded by people and still felt completely unseen? Or sat in silence and felt a sense of peace wash over you? There's a difference between being alone and being lonely — and understanding it can transform the way you relate to yourself and others. In this episode, we unpack: * Why alone is empowering, and loneliness can be a silent wound. * The science showing how chronic loneliness impacts your brain, heart, and immune system. * How intentional solitude can boost creativity, clarity, and emotional resilience. * Practical steps to turn loneliness into healthy, restorative alone time. Join us as we explore the emotional, psychological, and biological sides of solitude and connection — and learn how to tell the difference between the two in your own life.

Are you always in a rush, always overwhelmed, always on the verge of something? Do you secretly feel more comfortable in crisis than in calm? You're not alone — but you are allowed to break up with the chaos. In this episode, Krista along with her cohosts Chauntel and Tom explore the sneaky addiction to urgency, how some of us become emotional firefighters by default, and how to reclaim peace as your new baseline. We cover: * How adrenaline becomes your fuel (and how to stop guzzling it) * Signs you might be creating chaos * What to do when others thrive on crisis * Real, tangible steps to replace drama with stability

In this episode of Exhausted Sparrows Unite, we're diving headfirst into the myth of balance—because if one more person tells you to "just find balance," you're going to launch a yoga mat out the window. We'll explore why the idea of perfect balance is a trap, how it leads to burnout, guilt, and unrealistic expectations, and what to aim for instead. (Hint: it's not color-coded planners or perfect symmetry.) You'll learn practical ways to manage shifting priorities, emotional energy, and the constant juggle of being a caregiver, overachiever, feeler-of-all-the-things, and actual human being. Because balance isn't a tightrope—it's a rhythm. And sometimes the music is chaos, and that's okay. Key Topics Covered: * The "Balance" Myth: Why it was never meant to work for people with full hearts and fuller calendars. * The Emotional Load See-Saw: When you're carrying everyone's feelings and your own—plus the grocery list. * Redefining Balance: What it can look like if we stop chasing perfection and start honoring seasons. * Energy Management > Time Management: Because you can't schedule a meltdown for 3:30. * Permission to Drop Balls: Spoiler alert: some are rubber, some are glass. * Practical Tips for Living Imbalanced (on purpose):  * Creating "anchors" not  "schedules" * Identifying your non-negotiables * Building in space for  restoration and rest—not just productivity

Have you ever found yourself questioning your success, minimizing your achievements, or wondering when everyone will "find out" that you have no idea what you're doing? In this deeply honest episode, hosts Krista Jones, Chauntel Shaffer, and Tom Morel dive into imposter syndrome — what it is, why it shows up, and how to stop it from holding you back. From the boardroom to the classroom to your own kitchen table, imposter syndrome doesn't discriminate. It affects high achievers, creatives, caretakers, entrepreneurs, and especially those breaking barriers. They share personal stories, surprising statistics, and expert insights — plus tools, quotes, and affirmations to help you reclaim your worth and quiet that inner critic. Because here's the truth: you're not a fraud — you're just human. And you're more than enough.

You're not "just a mom"—you're the chef, the scheduler, the therapist, the human Kleenex, and the keeper of literally everything. If this were a paid job? You'd be raking in six figures… plus hazard pay. In this episode, we dive into: - What your unpaid labor is actually worth - Why doing everything still feels like nothing - The resentment spiral of invisible work - And how to reclaim your worth—even when no one's clapping Here's the truth: you don't need a paycheck to prove your value. Your love, your effort, your exhaustion—they mean something. Even if the world doesn't always see it, we do. And we're clapping for you—loudly.

You want to delegate—but the second it's not done your way, you want to snatch it back and never ask again. Sound familiar? This episode breaks down the emotional weight of delegation, why it sometimes flops, and how to move past perfectionism to a place of peace. If you're tired of doing it all—but can't seem to let go—this one's for you. In this episode: · Why delegating can feel like a threat to your identity · What to do when delegation doesn't go well · How to rewire your brain for "good enough" · The guilt hangover and how to stop internalizing support as failure

Ever feel like you're the only parent who missed the sign-up sheet... again? Or maybe you showed up with store-bought cookies and a deep sense of shame because Kara made gluten-free galaxy cupcakes with homemade fondant planets? Welcome to the battlefield of PTA guilt and working mom burnout—where expectations are sky-high, time is scarce, and your worth gets measured by how many spirit week themes you remembered. In today's episode of Exhausted Sparrows Unite, we're pulling back the curtain on the emotional tug-of-war so many moms feel: wanting to be involved but also wanting to hide in your car with fries and silence. Spoiler: you're not alone. Topics We're Tackling: The Performance Olympics of Modern Motherhood - How we equate "showing up" with "showing off" - Why every bake sale, field day, and committee meeting can feel like a referendum on your parenting Working Moms vs. Volunteer Culture - Let's talk about the built-in privilege of "being available" during school hours - Why no one wins when we shame each other for doing too much or too little Redefining Participation Without Losing Your Sanity - How to set boundaries, manage the guilt, and get involved your way - Permission slip: "Being a good mom does not require being on every committee." Key Takeaways: * Guilt thrives in silence. Say it out loud: You're      allowed to have limits. * The Pinterest-perfect moms? Often just as overwhelmed. * "Opting out" doesn't mean you don't care—it means      you're managing your bandwidth. * Being present for your kids starts with not being      stretched so thin you disappear.

Ever stood in front of the fridge like it's a locked vault, hoping dinner will magically appear? Same. This week on Exhausted Sparrows Unite, we're tackling the chaos, guilt, and full-on emotional meltdowns that come with feeding your people every single day. We'll uncover how something as unsexy as meal planning can actually be a secret weapon for your mental health. (No, really—science says so.) It's not about being a Pinterest mom. It's about peace, predictability, and finally answering, "What's for dinner?" without spiraling. What We're Dishing Up: * The emotional toll of dinner decisions (a.k.a. the invisible load) * How decision fatigue and emotional burnout are connected * Meal planning as a tool for nervous system regulation *  Real-life, low-effort strategies to make meal planning work for you Why It Matters: You make 35,000 decisions a day—and by 6:30 p.m., your brain is DONE. Planning your meals isn't about having it all together. It's about taking one damn thing off your mental to-do list. Takeaways: * Meal planning is mental health care in disguise. * You don't need a spreadsheet. You need a system that      works with your life, not against it. * You're allowed to choose ease over aesthetics.      Store-bought frozen lasagna counts. Listen in if you've ever said: * "Why am I crying over chicken?" * "Didn't we just eat yesterday?" * "I swear if someone asks me what's for dinner ONE more time…"

Ever re-read a one-word text 14 times trying to decode if your friend is mad… or just mildly annoyed… or possibly abducted by aliens who don't believe in punctuation? Same. In this episode of Exhausted Sparrows Unite, we crack open the case files of overthinkers, people-pleasers, and empaths who walk into every room like emotional crime scene investigators. If you've ever left a conversation wondering if you sounded weird, or spiraled because someone said "k" instead of "okay," this one's for you. We're diving into: · Why we internalize other people's tone, mood, and silence · How to tell the difference between a red flag and a red herring · What emotional surveillance does to your brain · How to stop making every awkward moment your fault · The scripts you need to un-spiral in real life Plus: laugh-out-loud dramatic reenactments of emotionally ambiguous texts, and a reminder that you are not the customer service desk for everyone's feelings.

Have you ever sat in the middle of your life—your chaotic, heavy, heartbreakingly ordinary life—and thought, 'Is this it?' The bills, the appointments, the never-ending noise of things that feel urgent but not meaningful? It's in that moment—when the weight is real and the light feels far—that gratitude becomes less of a buzzword… and more like a lifeline. This isn't about pretending everything is fine. Gratitude isn't blind optimism, and it's not some cute affirmation on a pastel Post-it. It's a fight. It's a radical act of rebellion in a world that profits from your discontent. Gratitude says: 'Even here, even now—there's still beauty. There's still good. There's still me.' In today's episode, we're getting honest about how finding something—anything—to be thankful for can begin to change not just your mood… but your brain, your body, your life. And spoiler: it's not about being happy all the time. It's about being awake to what's still true when everything feels off the rails. If you've been overwhelmed, burned out, cynical, or just numb—this episode is your reminder: joy isn't a reward for the perfect life. It's a skill. One we build, one grateful moment at a time. Topics Covered: * Gratitude vs. toxic positivity * How gratitude rewires your brain * Practicing gratitude during hard times * Simple, non-cheesy gratitude habits * How gratitude transforms perspective, stress, and emotional regulation Key Takeaways: * Gratitude is not about denying hardship—it's about expanding your view. * Daily gratitude practice rewires your brain to see more clearly and feel more joy. * Even micro-moments of appreciation can drastically shift your mood and mindset. Try This: Start your day by naming one thing that didn't suck yesterday. That's it. The rest will follow.

In this jam-packed episode, we dive into the truth about anxiety—the kind that helps, the kind that hurts, and how to tell the difference. Spoiler alert: feeling anxious doesn't mean you're broken, dramatic, or weak. It means you're human. We'll unpack: * Why anxiety is a biological feature, not a personal failure * How to recognize unhealthy anxiety before it takes over * When to seek help (and how to know it's not "too small" to matter) * How to embrace healthy anxiety as a tool, not a threat * Real-world coping strategies that don't involve running away to Bali (unless that's in your budget, in which case, please take me)

Episode Description: If you've ever walked into a room and instantly felt off—like you just absorbed someone else's anxiety without a word spoken—this one's for you. In this episode, Krista Jones dives deep into the world of empaths with her co-hosts, Chauntel Shaffer and Tom Morel.. We're not talking about the Instagram quotes kind of empath—we're talking about the real experience of carrying other people's emotions, the neuroscience behind your sensitivity, and how this beautiful gift can become an emotional liability without boundaries. From mirror neurons to why you cry at commercials and need alone time after parties, this episode is a love letter—and a reality check—for the ones who feel it all. You'll walk away with clarity, validation, and practical tools to protect your peace without shutting down your heart. Because being an empath doesn't mean being everyone's emotional mop. It means learning how to feel without fixing, care without carrying, and love without losing yourself.  What You'll Learn: * What actually makes someone an empath (hint: it's more      than just being "sensitive") * The science behind why empaths feel more      deeply—including brain structure and nervous system function * The quiet superpowers of the empath: intuition,      compassion, creativity—and how to use them without burning out * How chronic emotional absorption can lead to overwhelm,      anxiety, and compassion fatigue * The difference between empathy and enmeshment (because      yes, there's a big one) * How to create emotional boundaries and "energy hygiene"      habits that actually stick * Scripts and mindset shifts to help you stop taking on      what was never yours

This week, we're canceling hustle culture, snubbing perfectionism, and embracing the wildly underrated art of being good enough. Because trying to be everything to everyone is exhausting, unsustainable, and—spoiler alert—it's not necessary. In this episode, Krista breaks down: · The toxic myth of perfection and why it's costing you your peace · What "satisficing" is—and how it can actually make you happier than being the best · How to let go of the gold stars and show up for your life without the burnout · Why mediocrity in one area makes room for magic in another  One-liner truth bombs include: · "You weren't born to meet someone else's checklist." · "Trying to reach perfection is like hugging a cloud—soggy, exhausting, and totally pointless." · "You can't pour from an empty cup—or even a cracked one. Sometimes you just gotta put the cup down and go take a nap." This one's for the perfectionists-in-recovery, the moms hiding in their car, the leaders running on empty, and anyone who needs to hear: You are enough. Exactly as you are. Even if the laundry isn't folded

In this raw and revelatory episode, we dismantle the myth that forgiveness is about the other person. Spoiler alert: it's not. This conversation dives into what forgiveness actually is (and isn't), why we often resist it, and how to reclaim it as a radical act of self-healing. Whether you're holding onto hurt, waiting for an apology, or wondering how to forgive without letting toxic people back in—this one's for you. - What You'll Learn: * Why forgiveness doesn't necessarily mean reconciliation * The psychological and physical toll of unresolved resentment * What it really means to "let go" when you still feel broken * How to set boundaries and offer compassion—without betraying yourself * Practical prompts to begin your own forgiveness work - Key Stats + Research: * Studies show that forgiveness lowers stress levels, reduces blood pressure, and can even boost your immune system (Worthington et al., 2007). * Holding onto resentment activates the brain's stress response—keeping you in a state of chronic emotional arousal. * People who forgive report higher self-esteem, better relationships, and improved mental health.  Thank you for listening. Healing isn't easy—but you don't have to do it alone.

You're the one everyone leans on. The one who gets it done. Who keeps it moving. But behind the capable smile and the perfectly timed "I'm fine," you're running on fumes. In this episode, we're pulling back the curtain on what it really means to be "the strong one" — the emotional weight, the invisible expectations, and the silent burnout that comes with it. Let's talk about the exhaustion of being everyone's anchor while silently sinking. And more importantly, how we can give ourselves permission to fall apart, rest, ask for help, and redefine what strength really means. -What We'll Dive Into: *The Myth of Strength Why being seen as "the strong one" often means being invisible in your own pain — and how this myth gets built early and reinforced often. *The Emotional Toll What it actually costs to hold it all together: physically, mentally, emotionally. Hint: It's not just burnout — it's soul fatigue. *Mental Load & Emotional Labor Why your brain never shuts off, even when your body does. Juggling everyone's needs while silently ignoring your own. *The Silence of Survival Mode How constantly coping keeps people from noticing you're not okay — and why it's so hard to ask for help when you're "the one who always handles it." *Redefining Strength Real strength isn't pretending you're fine — it's being honest, setting boundaries, and asking for support without shame. *Making Space for Softness Steps toward releasing the armor, letting others in, and giving yourself permission to be tired — without guilt.