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.

When Being Strong Doesn’t Feel Like a Choice Anymore

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 work that doesn’t show up on a resume, but can absolutely burn you out.

We’ll explore:

 * What emotional labor and mental load actually mean (hint: it’s not just about chores)
 * Why this work is often invisible—and who’s expected to carry it
 * The physical and emotional toll of juggling everyone’s everything
 * How to start offloading the load without guilt
 * Scripts, boundaries, and small changes that make a big difference

You didn’t 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 “being helpful” turned into unpaid project management)
 * The myth of multitasking and why it’s frying your brain
 * Invisible labor in the workplace vs. home life
 * What happens when your value is tied to being “on top of it all”
 * Signs you’re carrying too much: burnout, resentment, memory fog
 * Why asking for help feels like failure—and why it’s not
 * How to actually get support without micromanaging it

The Invisible Load: The Job You Didn’t Apply For (But Somehow Work Full-Time)

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).

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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 compliment without spiraling into a self-deprecating monologue
· Simple, powerful ways to shift your reflex from deflection to ownership

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Mic-Drop Moment:

“Every compliment you reject is a truth you’re refusing to believe.”

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Listen If You’ve Ever:
· Responded to “You look great!” with “Ugh, I look like a gremlin.”
· Felt awkward or embarrassed when someone praised you
· Thought receiving a compliment made you look arrogant
· Needed a little help in the “I deserve good things” department

Deflect, Distract, Downplay: The Compliment Olympics

“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 chronically suppress what we really feel
 * How the “I’m fine” script is a trauma response dressed in manners
 * Why saying what you actually feel isn’t “too much,” it’s necessary
 * Tools to express your truth without burning bridges or imploding

This isn’t about yelling your feelings at strangers. It’s about reconnecting to your real self—and giving others the roadmap to do the same.

If you’ve ever: ✔️ Said “no worries” while grinding your teeth
✔️ Laughed off a serious hurt to keep the peace
✔️ Felt invisible in your own relationships
This one’s for you.

Let’s Stay Connected:

Love this episode? Share it with a friend who’s one “I’m fine” away from a meltdown.
And hey—leave a review if you’re feeling generous. It helps more real ones find us.

I’m Fine: The One Statement We All Use (and How That Backfires)

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 relationships. If you’ve ever felt invisible, left out, or like you’re screaming into the void—this one’s for you.

You’re not broken. You’re human. And connection is still possible.

What You’ll Hear in This Episode:
- What loneliness really feels like (and why it’s more common than we think)
- How social media creates connection on the surface but isolation underneath
- Why we’ve stopped showing up for face-to-face connection—and how to change that

Three Big Takeaways:
1. You’re not weak for feeling lonely—you're wired for connection.
2. The world has changed, but your need for community hasn’t.
3. You don’t need a huge social circle—you need people who see you. Start there.

Take This With You:
- Send a message to someone you haven’t talked to in a while—just a simple “thinking of you.”
- Be the first to be real. Vulnerability opens doors to deeper connection.
- Give yourself permission to crave community. That doesn’t make you needy. It makes you human.

The Loneliness Epidemic - Why We Feel Disconnected and How to Reconnect

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 comes from life’s hardest moments. If you’ve ever felt like you’re standing in the wreckage of a life you didn’t choose, this one’s for you.

Rebuilding After Life Falls Apart

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 tells you you’re being “selfish.” (Spoiler alert: you’re not. ) In fact, setting boundaries is one of the most loving things you can do — for yourself and for the people around you. 

But we’re not stopping there. I’ll walk you through different types of boundaries — like protecting your time , creating emotional space , and even setting digital boundaries (yes, you’re allowed to log off). Plus, I’ll share some go-to phrases for those tough conversations when you need to hold your ground but aren’t sure what to say.

And because life isn’t always sunshine and rainbows, we’ll also dig into what happens after you set a boundary. Some people won’t like it… and that’s okay. We’ll talk about standing firm, handling pushback, and embracing the peace that comes when you finally start prioritizing yourself. 

By the end of this episode, you’ll not only understand the beauty of boundaries — you’ll feel empowered to start setting them in your own life, guilt-free. So grab a cup of coffee  (or tea … or wine — no judgment here), and let’s have an honest conversation about protecting your peace. You deserve it. 

The Beauty of Boundaries- Learning to Say No and Protecting Your Peace Without Guilt

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 creativity and prevent burnout.
-Boss’s Role: How leaders can set the tone for a no-guilt rest culture.
-Employee’s Role: Advocating for your own boundaries and embracing the power of “no.”
-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.

Hustle Less, Thrive More: The Power of Rest

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.  We’ll 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 isn’t just a conversation about fruits and vegetables- it’s about the way we care for ourselves and each other.

Lettuce Talk: The Real Dirt on Food, Farming, and Fresh Choices

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 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.

Mother Guilt: The Silent Struggle We ALL Need to Overcome

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.

Krista Jones

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