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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

31:21

Wait.... Why Did I walk In Here Again?

Exhausted Sparrows Unite ·

2025/10/30

You walk into a room. You know you came in for something important. And then… poof. Gone. You stand there blankly, questioning everything from your memory to your hormones to your life choices.Welcome to the club.In this episode, Chauntel and I are talking about why your brain forgets things the moment you cross a doorway — and why it’s probably not early dementia, but a delightful cocktail of stress, exhaustion, and hormones.We’ll unpack the “doorway effect,” menopause brain fog, and the crushing

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34:02

The Tape You Didn't Record: Rewriting Your Inner Voice

Exhausted Sparrows Unite ·

2025/10/23

This week on Exhausted Sparrows Unite, we dig into the psychology and neuroscience of your inner voice. Discover how the critical thoughts you hear aren’t random — they’re learned, absorbed, and reinforced over time. We’ll unpack how to identify which voices aren’t yours, how to challenge old conditioning, and how to rebuild your internal dialogue from the ground up.What You’ll Learn: How your inner voice develops from childhood feedback. Why the brain prefers familiar pain to unfamiliar peace.

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36:47

Red Flags, Green Flags, and Gut Feelings

Exhausted Sparrows Unite ·

2025/10/16

If you’ve ever left a conversation feeling completely drained but couldn’t quite explain why — you’ve met a red flag.If you’ve ever felt lighter, seen, or calmer after spending time with someone — that’s a green flag.In this week’s episode of Exhausted Sparrows Unite, we’re calling out the red flags and green flags in our relationships — friends, coworkers, partners, even family — and learning how to trust what we feel without doubting our sanity.We’ll dig into: Red Flags:· What gaslighting really

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28:18

Reading the Energy in the Room….No, You Aren't Crazy

Exhausted Sparrows Unite ·

2025/10/09

In this episode of Exhausted Sparrows Unite, Krista and Chauntel explore the invisible yet undeniable currents that shape our relationships — the energy we feel from other people. Feeling anxious, exhausted, or uneasy around certain people? That’s your body and nervous system picking up signals you can’t always name — and you’re not imagining it.We’ll talk about:· How your body reads the energy of people and spaces.· The science behind emotional contagion and mirror neurons.· Why caregivers and

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39:00

The Invisible Bully That Lives in All of Us

Exhausted Sparrows Unite ·

2025/10/02

We all have one. That voice in your head that tells you you’re not good enough, smart enough, thin enough, strong enough. The critic that nitpicks every move you make, magnifies every flaw, and never seems to let you off the hook. It’s exhausting — and it’s lying to you.In this episode, we’re taking a deep dive into the inner bully — what it is, where it comes from, and why it’s so damn hard to shut up. More importantly, we’ll talk about how to push back, reframe the lies, and start rewriting the

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36:46

The Friend Fade: Caregivers and the Cost of Social...

Exhausted Sparrows Unite ·

2025/09/25

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

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35:28

Doing the Hard Things: What Running a Ragnar Taught...

Exhausted Sparrows Unite ·

2025/09/18

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

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31:23

Your Inner Critic is a Terrible Life Coach

Exhausted Sparrows Unite ·

2025/09/04

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

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34:25

Decluttering the Four Rooms: Heart, Head, Home, and...

Exhausted Sparrows Unite ·

2025/08/28

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

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46:52

I've Got 99 Problems, 90 of Them Are Made Up in My Head

Exhausted Sparrows Unite ·

2025/08/21

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

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27:29

Alone is a Choice. Lonely is a Wound.

Exhausted Sparrows Unite ·

2025/08/14

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,

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34:22

Crisis Mode Is Not a Personality Trait

Exhausted Sparrows Unite ·

2025/08/07

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

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31:03

Balancing Is For Gymnasts, Not Grown Women Who Carpool

Exhausted Sparrows Unite ·

2025/07/31

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

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34:46

Imposter Syndrome- Why You Feel Like a Fraud (And Why...

Exhausted Sparrows Unite ·

2025/07/24

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,

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32:37

CEO of Everything, Except a Paycheck!

Exhausted Sparrows Unite ·

2025/07/17

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 clappingHere’s the truth: you don’t need a paycheck to prove your value.Your love,

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39:10

Let It Go (Sort Of): Why Delegating Feels So Hard—and...

Exhausted Sparrows Unite ·

2025/07/10

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”·

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26:20

Survival Stories: I Lived Through the PTA Bake Sale

Exhausted Sparrows Unite ·

2025/07/03

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

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30:18

Meal Planning, Mental Health, and Meltdowns: Taking...

Exhausted Sparrows Unite ·

2025/06/26

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

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28:31

Texted "K." Now I'm Spiraling

Exhausted Sparrows Unite ·

2025/06/19

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

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37:08

Gratitude Rewired- How Thankfulness Can Save Your...

Exhausted Sparrows Unite ·

2025/06/12

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

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53 results

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