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PODCAST

Exhausted Sparrows Unite

Welcome to your sanctuary for self-compassion. Hosted by Krista Jones, Founder of Sparrow’s Nest, this podcast is for those striving to protect their peace, establish healthy boundaries, and embrace the art of showing yourself grace. Each week, we explore empowering discussions, practical advice, and heartfelt stories that encourage you to find balance in the chaos of life. Join us on a journey of self love and become a guardian of your own peace.

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All Episodes

39:50

Holding Space for the Storm: Navigating Anxiety with...

Exhausted Sparrows Unite ·

2025/06/05

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

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36:50

The Empath Diaries: Feeling Everything, Fixing Nothing

Exhausted Sparrows Unite ·

2025/05/29

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

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33:02

Perfection Called. I Didn't Answer.

Exhausted Sparrows Unite ·

2025/05/22

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

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32:12

Letting Go Without Giving In: The Truth About...

Exhausted Sparrows Unite ·

2025/05/15

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

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40:33

When Being Strong Doesn't Feel Like a Choice Anymore

Exhausted Sparrows Unite ·

2025/05/08

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

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40:02

The Invisible Load: The Job You Didn't Apply For (But...

Exhausted Sparrows Unite ·

2025/05/01

Ever feel like you're running a mental spreadsheet in the background at all times—while 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 carry—especially women, caretakers, and chronic over-functioners. From constantly anticipating everyone’s needs to absorbing emotional energy like a sponge, this is the

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28:41

Deflect, Distract, Downplay: The Compliment Olympics

Exhausted Sparrows Unite ·

2025/04/24

In this episode, we unpack the compliment deflection reflex—why 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).---What You’ll 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

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32:50

I'm Fine: The One Statement We All Use (and How That...

Exhausted Sparrows Unite ·

2025/04/17

“I’m fine.”Translation: I’m spiraling internally while smiling like a pageant contestant.Sound familiar? In this episode, we’re pulling the mask off the mask. Why do we pretend we’re okay when we’re absolutely not? Why do we default to “polite and pleasant” 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, we’re talking: The psychology of emotional masking What happens when we

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32:21

The Loneliness Epidemic - Why We Feel Disconnected...

Exhausted Sparrows Unite ·

2025/04/10

In a world that’s supposed to keep us constantly connected, why are so many of us feeling so incredibly alone? In this deeply personal episode, we’re digging into the hidden epidemic of loneliness—what it really feels like, where it’s coming from, and why no amount of scrolling or small talk is filling the void.We’ll explore how our modern lives have made connection harder than ever, why it’s so damn hard to admit we’re lonely, and the simple (but powerful) ways we can start rebuilding real

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39:53

Rebuilding After Life Falls Apart

Exhausted Sparrows Unite ·

2025/04/03

Life doesn’t always go as planned. Sometimes, it completely falls apart—whether it’s losing a loved one, facing a major career change, or feeling lost in your own story. But rebuilding isn’t about going back to who you were—it’s 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. They’ll talk about the pain of starting over, the myths about healing, and the unexpected strength that

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32:06

The Beauty of Boundaries- Learning to Say No and...

Exhausted Sparrows Unite ·

2025/03/27

In this episode, we’re diving into a topic that so many of us struggle with — boundaries. If you’ve ever felt stretched too thin, said “yes” when you really wanted to say “no,” or found yourself drained from constantly trying to be everything for everyone… this one’s for you.We’ll chat about why boundaries aren’t about shutting people out — they’re about letting the right things in. You’ll hear about the sneaky guilt that shows up when you start saying no, and how to quiet that inner voice that

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29:31

Hustle Less, Thrive More: The Power of Rest

Exhausted Sparrows Unite ·

2025/03/20

Episode Summary:In today’s episode, Krista Jones and her crew challenge the work “hustle culture” and dive into the importance of taking breaks — whether you’re 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 You’ll Learn:The Science Behind the Break: Why your brain needs downtime to boost

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30:55

Lettuce Talk: The Real Dirt on Food, Farming, and...

Exhausted Sparrows Unite ·

2025/03/13

Who doesn’t love food? Food is more than just what is on your plate- it’s 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 what’s 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

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34:22

Mother Guilt: The Silent Struggle We ALL Need to...

Exhausted Sparrows Unite ·

2025/03/06

In this episode, Krista and Chauntel dive deep into the topic of mother guilt—an 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

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38:33

The Productivity of Pause

Exhausted Sparrows Unite ·

2025/02/27

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 downtime—how to slow down, unplug, and give ourselves permission to just be. We’ll explore why stillness isn’t 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 You’ll Hear in This Episode:✅ Why we feel guilty about resting—and how to unlearn it ✅ The science

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38:10

Caught in the Spiral: The Anxiety of Overthinking

Exhausted Sparrows Unite ·

2025/02/20

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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37:06

Curbing Your Stinkin' Thinkin'

Exhausted Sparrows Unite ·

2025/02/13

In this episode of Exhausted Sparrows Unite, I’m 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 patterns—what I like to call “stinkin’ thinkin’.”Together, Tom and I share funny, relatable stories about the times we’ve had to reframe our thoughts (spoiler: there’s 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.We’ll

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34:36

The Wins Aren't Always on the Field

Exhausted Sparrows Unite ·

2025/02/06

In this heart-to-heart episode, I’m 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 aren’t measured in touchdowns—they’re found in the way players grow off the field and the lasting impact coaches have on their lives.

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32:19

Finding Joy in the Small Things- The Art of Noticing...

Exhausted Sparrows Unite ·

2025/01/30

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 one’s 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, you’ll feel inspired to slow down,

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53:21

Through Their Eyes: Social Media and Middle Schoolers

Exhausted Sparrows Unite ·

2025/01/23

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

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