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

The Empath Diaries: Feeling Everything, Fixing Nothing

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

Perfection Called. I Didn’t Answer.

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.

Letting Go Without Giving In: The Truth About Forgiveness

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).

---

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

---

Mic-Drop Moment:

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

---

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

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

Shows