Spilt: A Podcast with Charlene and Tonya

What happens after you recognize your patterns, your “mountain,” or the core beliefs you’ve been carrying?In this episode, we explore what real growth actually looks like after the moment of awareness. We talk about why change is often slower than we expect, what it means to live in the “in-between” space, and how growth shows up in small, everyday choices rather than dramatic transformation.Part of our Season 6 theme, Growing Through It, this conversation is a reminder that awareness is just the beginning—and that meaningful change happens through patience, consistency, and self-compassion.Email us at ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠mailto:[email protected]⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ if you have comments, questions, or ideas about future episodes. Be sure to follow, rate, and review to stay informed about future episodes. You can find us on Facebook ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.facebook.com/spilt.apodcast⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ or Instagram ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/spilt.podcast/Disclaimer: The views expressed are solely those of the hosts and should not be considered medical or mental health advice.

What’s the belief about yourself that feels like a fact—but might not be?In this episode, we explore the idea of a “core lie”—a deeply held belief that shapes how we see ourselves and move through the world. We talk about how these beliefs form, how they show up in everyday life, and why they can be so difficult to challenge.With honest reflection, we share the core lies we’ve carried and how they’ve influenced our thoughts, choices, and self-perception. Part of our Season 6 theme, Growing Through It, this conversation invites awareness, compassion, and a willingness to question the stories we’ve always believed.Email us at ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠mailto:[email protected]⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ if you have comments, questions, or ideas about future episodes. Be sure to follow, rate, and review to stay informed about future episodes. You can find us on Facebook ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.facebook.com/spilt.apodcast⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ or Instagram ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/spilt.podcast/Disclaimer: The views expressed are solely those of the hosts and should not be considered medical or mental health advice.

How often do we stop and ask ourselves how much energy we actually have?In this episode, we talk about recognizing our energy levels—emotionally, mentally, and physically—and why learning to pay attention to our capacity matters. We explore the signs of low energy, why we tend to push through anyway, and what it looks like to adjust instead of forcing ourselves to keep going.Part of our Season 6 theme, Growing Through It, this conversation is a reminder that honoring your energy is a form of growth.Email us at ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠mailto:[email protected]⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ if you have comments, questions, or ideas about future episodes. Be sure to follow, rate, and review to stay informed about future episodes. You can find us on Facebook ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.facebook.com/spilt.apodcast⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ or Instagram ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/spilt.podcast/Disclaimer: The views expressed are solely those of the hosts and should not be considered medical or mental health advice.

How much are you carrying right now?In this episode, we explore the emotional and mental weight we hold—responsibilities that aren’t ours, past experiences we haven’t released, and the pressure to carry things we can’t control. We talk about why we take on so much, how it affects our mental health, and what it looks like to begin putting some of that weight down.Part of our Season 6 theme, Growing Through It, this conversation is a reminder that caring doesn’t mean carrying everything.Email us at ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠mailto:[email protected]⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ if you have comments, questions, or ideas about future episodes. Be sure to follow, rate, and review to stay informed about future episodes. You can find us on Facebook ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.facebook.com/spilt.apodcast⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ or Instagram ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/spilt.podcast/Disclaimer: The views expressed are solely those of the hosts and should not be considered medical or mental health advice.

How often do we stop and ask ourselves how much energy we actually have?In this episode, we talk about recognizing our energy levels—emotionally, mentally, and physically—and why learning to pay attention to our capacity matters. We explore the signs of low energy, why we tend to push through anyway, and what it looks like to adjust instead of forcing ourselves to keep going.Part of our Season 6 theme, Growing Through It, this conversation is a reminder that honoring your energy is a form of growth.Email us at ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠mailto:[email protected]⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ if you have comments, questions, or ideas about future episodes. Be sure to follow, rate, and review to stay informed about future episodes. You can find us on Facebook ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.facebook.com/spilt.apodcast⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ or Instagram ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/spilt.podcast/Disclaimer: The views expressed are solely those of the hosts and should not be considered medical or mental health advice.

In this episode, we explore the idea behind the bookThe Mountain Is You, and the uncomfortable truth that sometimes the biggest obstacle on our healing journey is ourselves.We talk about how self-sabotage often begins as self-protection, why our nervous systems resist change even when we want it, and how old coping mechanisms can quietly keep us stuck in familiar patterns.This conversation isn’t about blaming ourselves for our struggles. It’s about understanding how survival habits form and how awareness allows us to choose something different. Part of our Season 6 theme, Growing Through It, this episode invites compassion, curiosity, and honesty about the mountains we each have to climb.Email us at ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠mailto:[email protected]⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ if you have comments, questions, or ideas about future episodes. Be sure to follow, rate, and review to stay informed about future episodes. You can find us on Facebook ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.facebook.com/spilt.apodcast⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ or Instagram ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/spilt.podcast/Disclaimer: The views expressed are solely those of the hosts and should not be considered medical or mental health advice.

Unlearning is only half the work. The other half is building something steadier in its place.In this episode, we talk about what it looks like to create new patterns without pressure or perfection. We explore how the nervous system learns safety through repetition, why small changes matter more than dramatic ones, and how micro-choices build self-trust over time.Growth doesn’t require a personality overhaul. It requires practice. Part of our Season 6 theme, Growing Through It, this episode invites you to move forward gently — one steady choice at a time.Email us at ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠mailto:[email protected]⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ if you have comments, questions, or ideas about future episodes. Be sure to follow, rate, and review to stay informed about future episodes. You can find us on Facebook ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.facebook.com/spilt.apodcast⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ or Instagram ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/spilt.podcast/Disclaimer: The views expressed are solely those of the hosts and should not be considered medical or mental health advice.

Some of the habits we struggle with today once helped us survive.In this episode, we talk about the coping mechanisms we developed to navigate difficult seasons—people-pleasing, over-functioning, avoidance, emotional shutdown—and why those patterns deserve compassion instead of shame. We explore how these strategies formed, how they protected us, and what happens when they no longer serve us in the same way.Unlearning isn’t about criticizing who we were. It’s about recognizing what we needed then and choosing something different now. Part of our Season 6 theme, Growing Through It, this conversation invites awareness, honesty, and a gentler way of approaching change.Email us at ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠mailto:[email protected]⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ if you have comments, questions, or ideas about future episodes. Be sure to follow, rate, and review to stay informed about future episodes. You can find us on Facebook ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.facebook.com/spilt.apodcast⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ or Instagram ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/spilt.podcast/Disclaimer: The views expressed are solely those of the hosts and should not be considered medical or mental health advice.

In a world where so much of our time is spent consuming content, hobbies invite us to slow down and create something with our hands and minds. In this episode, we explore why hobbies are more than just a way to pass the time—they can be powerful tools for mental health, emotional balance, and personal joy.We talk about the difference between creating and consuming, the surprising resurgence of “analog” hobbies, and why activities our grandparents once loved—like crafting, knitting, sewing, and gardening— are finding their way back into modern life.Sometimes healing doesn’t come from doing more. Sometimes it comes from making something simply because it brings us joy.Email us at ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠mailto:[email protected]⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ if you have comments, questions, or ideas about future episodes. Be sure to follow, rate, and review to stay informed about future episodes. You can find us on Facebook ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.facebook.com/spilt.apodcast⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ or Instagram ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/spilt.podcast/Disclaimer: The views expressed are solely those of the hosts and should not be considered medical or mental health advice.

When was the last time you paused long enough to acknowledge yourself?In this episode, we explore a simple but uncomfortable question: Are you proud of yourself? Many of us move through life focusing on what we haven’t done yet, what still needs fixing, or where we’ve fallen short. Rarely do we stop to recognize the quiet strength it takes to keep showing up, healing, and growing.We talk about why pride can feel awkward or undeserved, how humility sometimes gets confused with self-dismissal, and why recognizing our own progress is an important part of emotional health. Part of our Season 6 theme, Growing Through It, this conversation invites listeners to notice their growth with honesty and compassion.Email us at ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠mailto:[email protected]⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ if you have comments, questions, or ideas about future episodes. Be sure to follow, rate, and review to stay informed about future episodes. You can find us on Facebook ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.facebook.com/spilt.apodcast⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ or Instagram ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/spilt.podcast/Disclaimer: The views expressed are solely those of the hosts and should not be considered medical or mental health advice.

Self-worth is often confused with confidence, productivity, or achievement — but it runs much deeper than that. In this episode, we talk honestly about what self-worth really is, how it gets distorted through trauma, survival mode, and expectations, and why so many of us end up outsourcing our value to others.We explore the difference between self-worth and self-esteem, the subtle ways low self-worth shows up in everyday life, and how growth often begins with learning to treat ourselves as worthy even when we’re struggling. This conversation is gentle, reflective, and part of our Season 6 theme, Growing Through It.Email us at ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠mailto:[email protected]⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ if you have comments, questions, or ideas about future episodes. Be sure to follow, rate, and review to stay informed about future episodes. You can find us on Facebook ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.facebook.com/spilt.apodcast⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ or Instagram ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/spilt.podcast/Disclaimer: The views expressed are solely those of the hosts and should not be considered medical or mental health advice.

Not all risk is reckless. Some risks are how we heal.In this episode, we talk about the difference between impulsive, escape-driven decisions and the kind of risk-taking that restores self-trust. We explore why growth can feel threatening to the nervous system, how trauma shapes our relationship with change, and what it looks like to take small, grounded risks that move us closer to who we really are.Healing risk doesn’t require blowing up your life. Sometimes it looks like speaking up, setting a boundary, trying something new, or allowing yourself to be seen. Part of our Season 6 theme, Growing Through It, this conversation invites you to move toward alignment — gently and intentionally.Email us at ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠mailto:[email protected]⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ if you have comments, questions, or ideas about future episodes. Be sure to follow, rate, and review to stay informed about future episodes. You can find us on Facebook ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.facebook.com/spilt.apodcast⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ or Instagram ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/spilt.podcast/Disclaimer: The views expressed are solely those of the hosts and should not be considered medical or mental health advice.

We all have an inner dialogue — the ongoing conversation we live with every day. But have you ever stopped to notice what yours sounds like?In this episode, we explore how our inner dialogue is shaped by childhood, trauma, expectations, and survival. We talk about why the human brain naturally leans toward negative self-talk, how that voice can become harsh or protective, and how awareness changes our relationship to it.This conversation isn’t about silencing your thoughts or forcing positivity. It’s about noticing the voice you live with — and learning to respond with honesty and compassion. Part of our Season 6 theme, Growing Through It, this episode invites you to get curious about what you’ve been saying to yourself.Email us at ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠mailto:[email protected]⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ if you have comments, questions, or ideas about future episodes. Be sure to follow, rate, and review to stay informed about future episodes. You can find us on Facebook ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.facebook.com/spilt.apodcast⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ or Instagram ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/spilt.podcast/Disclaimer: The views expressed are solely those of the hosts and should not be considered medical or mental health advice.

Dreaming isn’t always about ambition — sometimes it’s about permission. In this episode, we talk honestly about what it means to dream again after long seasons of survival, responsibility, or quiet desperation. We explore why some people never stop dreaming while others learn to silence their desires, and how dreams don’t disappear — they wait.This conversation isn’t about pressure, timelines, or proving anything. It’s about curiosity, honesty, and allowing yourself to want again. Part of our Season 6 theme, Growing Through It, this episode invites you to dream big, dream often, and dream gently.Email us at ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠mailto:[email protected]⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ if you have comments, questions, or ideas about future episodes. Be sure to follow, rate, and review to stay informed about future episodes. You can find us on Facebook ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.facebook.com/spilt.apodcast⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ or Instagram ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/spilt.podcast/Disclaimer: The views expressed are solely those of the hosts and should not be considered medical or mental health advice.

Most people don’t fall apart — they keep functioning. In this episode, we talk about quiet desperation: what it looks like, why it happens, and how it often hides beneath competence, responsibility, and “being fine.”We explore how survival mode can silence desire, numb emotion, and disconnect us from ourselves — and why simply naming this experience can be a powerful first step toward growth. This conversation is part of our Season 6 theme, Growing Through It, and invites honesty without pressure and awareness without urgency.If you’ve been showing up while feeling quietly unfulfilled, you’re not alone.Email us at ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠mailto:[email protected]⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ if you have comments, questions, or ideas about future episodes. Be sure to follow, rate, and review to stay informed about future episodes. You can find us on Facebook ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.facebook.com/spilt.apodcast⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ or Instagram ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/spilt.podcast/Disclaimer: The views expressed are solely those of the hosts and should not be considered medical or mental health advice.

Mindfulness is often misunderstood as calming the mind or clearing thoughts — but it’s really about awareness. In this episode, we explore mindfulness through the lens of asking the right questions, not judging ourselves or forcing peace.We talk about how the questions we ask can either fuel overthinking or invite clarity, how curiosity creates space for emotional regulation, and why mindfulness isn’t about fixing ourselves — it’s about noticing what’s happening with compassion.This conversation is part of our Season 6 theme, Growing Through It, and is an invitation to slow down, get curious, and relate to your inner world in a gentler way.Email us at ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠mailto:[email protected]⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ if you have comments, questions, or ideas about future episodes. Be sure to follow, rate, and review to stay informed about future episodes. You can find us on Facebook ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.facebook.com/spilt.apodcast⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ or Instagram ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/spilt.podcast/Disclaimer: The views expressed are solely those of the hosts and should not be considered medical or mental health advice.

Overthinking can feel productive — like we’re preparing, protecting, or preventing something from going wrong. But often, it does the opposite.In this episode, we talk honestly about the negative outcomes of overthinking — how it fuels anxiety, keeps us stuck, drains our emotional energy, and disconnects us from the present moment. We explore why some of us replay, analyze, and spiral, while others shut down or detach to escape the noise in our heads.This conversation is part of our Season 6 theme, Growing Through It, and invites compassion over criticism. If your mind feels busy, loud, or exhausting — you’re not broken. You’re human.Email us at ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠mailto:[email protected]⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ if you have comments, questions, or ideas about future episodes. Be sure to follow, rate, and review to stay informed about future episodes. You can find us on Facebook ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.facebook.com/spilt.apodcast⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ or Instagram ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/spilt.podcast/Disclaimer: The views expressed are solely those of the hosts and should not be considered medical or mental health advice.

In this episode, we talk about what it actually means to process emotions — not stuff them down and not get lost in them either. We explore the different ways people experience and move through emotions, why some of us feel things quickly while others feel deeply over time, and how both responses can be rooted in protection rather than weakness.We discuss why emotions need acknowledgment, how unprocessed feelings can linger beneath the surface, and what healthy emotional processing can look like in real life. This conversation is honest, grounding, and part of our Season 6 theme: Growing Through It — learning to feel without fear and without pressure.If you’ve ever wondered whether you’re feeling too much, not enough, or doing it “wrong,” this episode is for you.Email us at ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠mailto:[email protected]⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ if you have comments, questions, or ideas about future episodes. Be sure to follow, rate, and review to stay informed about future episodes. You can find us on Facebook ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.facebook.com/spilt.apodcast⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ or Instagram ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/spilt.podcast/Disclaimer: The views expressed are solely those of the hosts and should not be considered medical or mental health advice.

The holidays can bring joy — and a lot of emotional weight. In this Season 6 opener, we reflect honestly on how the season impacted our mental health and what it revealed about where we are now. We talk about why Rooted & Real led us here, what it means to grow without rushing, and how we’re approaching goals with compassion instead of pressure.Welcome to Growing Through It.Email us at ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠mailto:[email protected]⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ if you have comments, questions, or ideas about future episodes. Be sure to follow, rate, and review to stay informed about future episodes. You can find us on Facebook ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.facebook.com/spilt.apodcast⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ or Instagram ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/spilt.podcast/Disclaimer: The views expressed are solely those of the hosts and should not be considered medical or mental health advice.

In this season wrap-up, Charlene and Tonya reflect on the growth they achieved by embracing a grounded and authentic approach to the podcast. Hopefully, listeners have noticed changes in themselves, too. We’re celebrating the whole journey—the messy moments, the breakthroughs, and the practices that will carry us into the new year. Tune in for a brand-new season in 2026, and here’s to health and wellness for the rest of the year.Email us at ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠mailto:[email protected]⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ if you have comments, questions, or ideas about future episodes. Be sure to follow, rate, and review to stay informed about future episodes. You can find us on Facebook ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.facebook.com/spilt.apodcast⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ or Instagram ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/spilt.podcast/Disclaimer: The views expressed are solely those of the hosts and should not be considered medical or mental health advice.

As Spilt’s “Rooted and Real” season comes to a close, Tonya and Charlene sit down to reflect on what it means to find peace where you are — not in perfection or constant striving, but in being rooted in the things that matter most.This episode explores how our values, faith, and self-awareness can keep us grounded through chaos, and how learning contentment doesn’t mean giving up — it means growing deep instead of wide.Email us at ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠mailto:[email protected]⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ if you have comments, questions, or ideas about future episodes. Be sure to follow, rate, and review to stay informed about future episodes. You can find us on Facebook ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.facebook.com/spilt.apodcast⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ or Instagram ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/spilt.podcast/Disclaimer: The views expressed are solely those of the hosts and should not be considered medical or mental health advice.

Life can move at a whirlwind pace. Between family, work, caregiving, and the constant mental load, it’s easy to slip into survival mode. This episode focuses on taking a moment to pause and check in with yourself — asking honest questions about your well-being before burnout, relapse, or depression sets in. Tonya and Charlene share tips on creating grounding rituals and recognizing subtle warning signs, encouraging everyone to give themselves the space to pause and reconnect.Email us at ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠mailto:[email protected]⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ if you have comments, questions, or ideas about future episodes. Be sure to follow, rate, and review to stay informed about future episodes. You can find us on Facebook ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.facebook.com/spilt.apodcast⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ or Instagram ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/spilt.podcast/Disclaimer: The views expressed are solely those of the hosts and should not be considered medical or mental health advice.

We live in a world that constantly feeds us — endless scrolling, binge-watching, and content overload. But are we doing anything with all that input?In this episode, we break down the difference between consuming and creating. One might lead to stagnation while the other helps build purpose, confidence, and growth.We aren’t anti-consumption because rest, inspiration, and learning matter. But it’s easy to get stuck in passive mode. We share how to find balance, reignite creativity, and take small steps toward making something meaningful again.Whether it’s writing, crafting, cooking, or just thinking differently, creating something of your own might be one of the best mental health practices there is.Email us at ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠mailto:[email protected]⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ if you have comments, questions, or ideas about future episodes. Be sure to follow, rate, and review to stay informed about future episodes. You can find us on Facebook ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.facebook.com/spilt.apodcast⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ or Instagram ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/spilt.podcast/Disclaimer: The views expressed are solely those of the hosts and should not be considered medical or mental health advice.

Healing isn’t just self-care, bubble baths, and gentle routines. Sometimes it’s uncomfortable honesty — the kind that forces us to stop repeating the same patterns and start taking responsibility for our lives.In this episode of Spilt, Tonya and Charlene talk about the role of accountability in mental health and wellness. They explore how to hold yourself accountable without shame, self-hatred, or perfectionism. Instead, accountability becomes an act of self-love. Make the decision to stop living on autopilot and start participating in your own life.They share personal moments where accountability changed their direction, how to stay consistent when motivation fades, and why being honest with yourself is one of the most powerful tools for healing.If you’re ready to stop making excuses, stop waiting for permission, and start building a version of yourself you’re proud of, then this episode is for you.Email us at ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠mailto:[email protected]⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ if you have comments, questions, or ideas about future episodes. Be sure to follow, rate, and review to stay informed about future episodes. You can find us on Facebook ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.facebook.com/spilt.apodcast⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ or Instagram ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/spilt.podcast/Disclaimer: The views expressed are solely those of the hosts and should not be considered medical or mental health advice.

In this episode of Spilt, Tonya and Charlene dive into one of the simplest yet most transformative wellness tools — journaling.They unpack why writing down your thoughts is more than a hobby — it’s a form of reflection, emotional release, and personal accountability. From morning pages to gratitude lists to messy midnight brain dumps, this conversation explores how journaling can help you process emotions, find clarity, and reconnect with your purpose.The hosts also share how to start (even if blank pages intimidate you), what kinds of prompts work best during emotional lows, and how to build a consistent practice without pressure.Whether you’re a seasoned writer or someone just beginning your self-discovery journey, this episode reminds you that your story is worth writing — even if no one else ever reads it.Email us at ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠mailto:[email protected]⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ if you have comments, questions, or ideas about future episodes. Be sure to follow, rate, and review to stay informed about future episodes. You can find us on Facebook ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.facebook.com/spilt.apodcast⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ or Instagram ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/spilt.podcast/Disclaimer: The views expressed are solely those of the hosts and should not be considered medical or mental health advice.

In this episode of Spilt, Tonya and Charlene explore what it really means to live with boldness — not in loudness or dominance, but in confidence, conviction, and calm.They talk about the difference between using your voice to build and using it to battle, and how true authenticity often requires discernment. It's important to know when to speak up and when to stay quiet.The conversation touches on the challenges of finding your voice as women, the pressure to “tone down” for others, and the moments when silence can be the strongest statement.This one’s for anyone learning to live unapologetically while staying rooted in kindness, balance, and peace.💬 Let’s redefine what it means to be bold — one honest conversation at a time.Email us at ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠mailto:[email protected]⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ if you have comments, questions, or ideas about future episodes. Be sure to follow, rate, and review to stay informed about future episodes. You can find us on Facebook ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.facebook.com/spilt.apodcast⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ or Instagram ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/spilt.podcast/Disclaimer: The views expressed are solely those of the hosts and should not be considered medical or mental health advice.

This week, Charlene and Tonya reflect on their impromptu trip to California for The Lemons Foundation Mental Health Summit, hosted by Tay and Taylor Lautner of The Squeeze Podcast. The event featured powerful voices discussing the importance of mental health, covering topics like grief, addiction, anxiety, motherhood, identity, and purpose. Attending this summit was truly a privilege and left a profound impact. Join us for a heartfelt, honest, and grounded conversation as we share what stood out to us most and the lessons that we took away to better navigate our own healing journeys. This episode is a reminder that the healing process is never linear, but it’s always worth pursuing.Email us at ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠mailto:[email protected]⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ if you have comments, questions, or ideas about future episodes. Be sure to follow, rate, and review to stay informed about future episodes. You can find us on Facebook ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.facebook.com/spilt.apodcast⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ or Instagram ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/spilt.podcast/Disclaimer: The views expressed are solely those of the hosts and should not be considered medical or mental health advice.

In this episode, we’re getting real about agency — the ability to make our own choices and shape our lives.It’s easy to get caught up in what everyone else wants from us — family, jobs, expectations, or even past trauma. But at the end of the day, we get to decide who we want to be and how we show up.We also talk about the biblical foundation of agency — God gives us free will, not control — and what it means to make decisions that honor both faith and authenticity.This one’s for anyone feeling like life’s been happening to them instead of through them. Always remember, you’re still in the driver’s seat.Email us at ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠mailto:[email protected]⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ if you have comments, questions, or ideas about future episodes. Be sure to follow, rate, and review to stay informed about future episodes. You can find us on Facebook ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.facebook.com/spilt.apodcast⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ or Instagram ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/spilt.podcast/Disclaimer: The views expressed are solely those of the hosts and should not be considered medical or mental health advice.

This week, we’re talking about the kind of love that doesn’t always feel gentle — tough love toward ourselves.Sometimes self-care looks like bubble baths and journaling… and sometimes, it looks like being brutally honest about the excuses keeping us buried in the past.During this conversation, we explore what it means to stop waiting for someone else to save us — to pick up the shovel and start digging ourselves out of the dark. Healing requires softness, yes, but it also requires strength.Join us as we talk about the balance between self-grace and self-discipline, the importance of confronting our own patterns, and why growth often begins when comfort ends.Email us at ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠mailto:[email protected]⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ if you have comments, questions, or ideas about future episodes. Be sure to follow, rate, and review to stay informed about future episodes. You can find us on Facebook ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.facebook.com/spilt.apodcast⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ or Instagram ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/spilt.podcast/Disclaimer: The views expressed are solely those of the hosts and should not be considered medical or mental health advice.

Escapism can be a helpful way to cope when life feels overwhelming. In this episode, Charlene and Tonya talk about the benefits and comfort that an escape can offer. Taking time to zone out or relax can ease brain and body fatigue, but it’s important to remember that long-term escapism might lead to avoidance or disconnection from your life. Find balance and stay mindful—ask yourself if your break improved your situation or made it worse. Together, the hosts explore the line between healthy escapes and unhealthy avoidance. Life can be harsh, so it’s okay to retreat sometimes, especially if it helps us heal, grow, and dream again.Email us at ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠mailto:[email protected]⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ if you have comments, questions, or ideas about future episodes. Be sure to follow, rate, and review to stay informed about future episodes. You can find us on Facebook ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.facebook.com/spilt.apodcast⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ or Instagram ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/spilt.podcast/Disclaimer: The views expressed are solely those of the hosts and should not be considered medical or mental health advice.

In this episode, Charlene and Tonya revisit the topic of boundaries with a new outlook. Boundaries aren’t barriers that exclude; they’re bridges that foster love, clarity, and respect. By redefining boundaries as a love language, the discussion highlights how setting limits can enhance intimacy, build trust, and bring balance to relationships. Through honesty, humor, and relatable examples, Spilt encourages viewing boundaries not as selfish but as a meaningful act of living with intention.Email us at ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠mailto:[email protected]⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ if you have comments, questions, or ideas about future episodes. Be sure to follow, rate, and review to stay informed about future episodes. You can find us on Facebook ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.facebook.com/spilt.apodcast⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ or Instagram ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/spilt.podcast/Disclaimer: The views expressed are solely those of the hosts and should not be considered medical or mental health advice.

In this creative and eye-opening episode of Spilt, Charlene and Tonya unpack what endless doomscrolling, binge-watching, and overstimulation do to our brains. Using a playful “restaurant menu” metaphor, they introduce the Dopamine Menu—a way to replace cheap, quick dopamine hits with soul-nourishing activities that create lasting joy. From art to hobbies, movement to mindfulness, they explore healthier ways to care for our minds and reclaim balance. This episode is part science, part story, and fully rooted in the Rooted and Real theme of Season 5.Email us at ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠mailto:[email protected]⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ if you have comments, questions, or ideas about future episodes. Be sure to follow, rate, and review to stay informed about future episodes. You can find us on Facebook ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.facebook.com/spilt.apodcast⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ or Instagram ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/spilt.podcast/Disclaimer: The views expressed are solely those of the hosts and should not be considered medical or mental health advice.

In this episode, Charlene and Tonya explore the concept of living a life true to your core values. At the end of our lives, what will truly matter? Will those who love us say we lived in alignment with what we believed was most important? It’s easy to get caught up in distractions, expectations, and the busyness of life, losing sight of our true direction. Once you learn to identify your values, your decisions will start to reflect them more naturally. This is the path to finding genuine peace and living authentically.Email us at ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠mailto:[email protected]⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ if you have comments, questions, or ideas about future episodes. Be sure to follow, rate, and review to stay informed about future episodes. You can find us on Facebook ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.facebook.com/spilt.apodcast⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ or Instagram ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/spilt.podcast/Disclaimer: The views expressed are solely those of the hosts and should not be considered medical or mental health advice.

In this powerful season opener, Charlene and Tonya dig deep into what radical self-love actually looks like—beyond bubble baths and pretty quotes. They explore the internal work of healing old wounds, choosing your own voice, and letting go of shame. And they talk about how self-love shows up externally too: through boundaries, rest, reflection, and honest joy. Rooted in personal stories and spiritual reflection, this episode sets the tone for a season about getting real, staying grounded, and reclaiming your worth from the inside out.Email us at ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠mailto:[email protected]⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ if you have comments, questions, or ideas about future episodes. Be sure to follow, rate, and review to stay informed about future episodes. You can find us on Facebook ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.facebook.com/spilt.apodcast⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ or Instagram ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/spilt.podcast/Disclaimer: The views expressed are solely those of the hosts and should not be considered medical or mental health advice.

As Season 4 comes to a close, we’re taking a moment to pause and reflect on the journey we’ve shared—starting with setting mantras and intentions, learning to navigate overreactions, facing setbacks, re-centering our priorities, practicing gratitude, and finally, learning the art of letting go.In this season wrap-up, Charlene and Tonya share honest takeaways, personal growth moments, and the unexpected lessons that came from opening up on the mic. We revisit key conversations, remind ourselves of how far we’ve come, and look ahead to the healing work still to come in future seasons.Join us for this heartfelt reflection—and thank you for growing with us.Email us at ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠mailto:[email protected]⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ if you have comments, questions, or ideas about future episodes. Be sure to follow, rate, and review to stay informed about future episodes. You can find us on Facebook ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.facebook.com/spilt.apodcast⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ or Instagram ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/spilt.podcast/Disclaimer: The views expressed are solely those of the hosts and should not be considered medical or mental health advice.

In this heartfelt episode, Tonya and Charlene explore the powerful—yet often painful—process of letting go. Whether it’s a toxic relationship, old habits, unrealistic expectations, or the weight of past mistakes, holding on too tightly can block our growth and steal our peace.We discuss how to recognize what needs releasing, why it's so hard to let go, and what freedom feels like on the other side. Through honest reflection, real-life stories, and practical tools, we help you take the first step toward emotional unclenching and mental clarity.Letting go doesn’t mean forgetting—it means healing. Tune in and start creating space for the life you truly deserve.Email us at ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠mailto:[email protected]⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ if you have comments, questions, or ideas about future episodes. Be sure to follow, rate, and review to stay informed about future episodes. You can find us on Facebook ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.facebook.com/spilt.apodcast⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ or Instagram ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/spilt.podcast/Disclaimer: The views expressed are solely those of the hosts and should not be considered medical or mental health advice.

In this episode, we explore how the way we set—or neglect—our priorities directly impacts our mental wellness. From overcommitting to people-pleasing, many of us feel overwhelmed because we’re trying to do it all. But what if real peace comes from doing less… with more intention?Charlene and Tonya reflect on how they've struggled with misplaced priorities and the pressure to meet others’ expectations. Together, they unpack how to realign your values, protect your peace, and make space for what truly matters. We also discuss practical strategies for setting boundaries, re-centering your focus, and letting go of the guilt that comes from saying no.Email us at ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠mailto:[email protected]⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ if you have comments, questions, or ideas about future episodes. Be sure to follow, rate, and review to stay informed about future episodes. You can find us on Facebook ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.facebook.com/spilt.apodcast⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ or Instagram ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/spilt.podcast/Disclaimer: The views expressed are solely those of the hosts and should not be considered medical or mental health advice.

In this episode, we explore the dynamics behind overreacting to small triggers, a common struggle for many of us, especially those dealing with mental health challenges. Overreaction often stems from deep-rooted emotions, past experiences, or anxiety, but it doesn't have to control our lives. We dive into the causes of overreaction, discuss how it affects relationships and mental well-being, and share practical strategies to manage emotional responses. Tune in for insights on how to navigate overreactions with self-compassion and emotional awareness.Email us at ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠mailto:[email protected]⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ if you have comments, questions, or ideas about future episodes. Be sure to follow, rate, and review to stay informed about future episodes. You can find us on Facebook ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.facebook.com/spilt.apodcast⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ or Instagram ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/spilt.podcast/Disclaimer: The views expressed are solely those of the hosts and should not be considered medical or mental health advice.

In this episode, we dive into the challenges of managing multiple tasks in today’s tech-driven world. From constant notifications to juggling responsibilities, the pressure to multitask has never been greater—and it’s taking a toll on our mental health. We explore how technology impacts our focus, the link between multitasking and adult ADHD, and share strategies for navigating this modern struggle. Tune in for insights on how to reclaim your attention and find balance in a constantly connected world.Email us at ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠mailto:[email protected]⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ if you have comments, questions, or ideas about future episodes. Be sure to follow, rate, and review to stay informed about future episodes. You can find us on Facebook ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.facebook.com/spilt.apodcast⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ or Instagram ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/spilt.podcast/Disclaimer: The views expressed are solely those of the hosts and should not be considered medical or mental health advice.

In this episode, we explore the crucial difference between setbacks and relapses on the path to mental wellness. Setbacks are temporary obstacles, while relapses can feel like major setbacks in recovery. We discuss how to identify both, manage emotions surrounding them, and provide strategies for bouncing back with resilience. Tune in to learn how to break the cycle of relapse and turn setbacks into opportunities for growth.Email us at ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠mailto:[email protected]⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ if you have comments, questions, or ideas about future episodes. Be sure to follow, rate, and review to stay informed about future episodes. You can find us on Facebook ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.facebook.com/spilt.apodcast⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ or Instagram ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/spilt.podcast/Disclaimer: The views expressed are solely those of the hosts and should not be considered medical or mental health advice.

In this episode, we dive into the profound impact gratitude can have on your mental health. From enhancing emotional resilience to promoting a positive mindset, gratitude isn’t just a feel-good practice—it’s a science-backed tool that can change the way we think, feel, and interact with the world.We explore the neuroscience behind gratitude and how it can rewire our brains for happiness, calm, and peace of mind. We also share practical ways to bring gratitude into your daily life, whether through journaling, mindfulness, or simply shifting your focus to the things you’re thankful for.Gratitude isn’t just about acknowledging the good—it’s a powerful tool for emotional healing. Tune in and learn how to use gratitude to reduce stress, increase joy, and improve your overall mental wellness.Email us at ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠mailto:[email protected]⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ if you have comments, questions, or ideas about future episodes. Be sure to follow, rate, and review to stay informed about future episodes. You can find us on Facebook ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.facebook.com/spilt.apodcast⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ or Instagram ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/spilt.podcast/Disclaimer: The views expressed are solely those of the hosts and should not be considered medical or mental health advice.

In this follow-up episode, Charlene and Tonya dive deep into the results of their self-assessment questionnaires with transparency and honesty. We explore the strengths we’ve acknowledged and the weaknesses we’re working on, while discussing how to set specific, achievable goals that align with our true selves.Charlene opens up about her struggles with indecision and the challenges of trusting herself fully—something many of us can relate to. Together, we talk about how to give ourselves grace during the journey of growth, the importance of celebrating small victories, and how embracing our imperfections can lead to lasting transformation.Tune in for real, raw insights and practical advice on how to keep moving forward, even when the road feels uncertain.Email us at ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠mailto:[email protected]⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ if you have comments, questions, or ideas about future episodes. Be sure to follow, rate, and review to stay informed about future episodes. You can find us on Facebook ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.facebook.com/spilt.apodcast⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ or Instagram ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/spilt.podcast/Disclaimer: The views expressed are solely those of the hosts and should not be considered medical or mental health advice.

In this episode, we dive into the first part of our self-assessment journey, where we explore the powerful questions that help uncover your strengths, weaknesses, and deeper truths. We go over each question and share our answers, discussing what they reveal about our current mindset, values, and goals. This is just the beginning—while we reflect on the questions and their surface-level answers today, we'll save the deeper evaluations and actionable takeaways for part two, where we’ll take a closer look at how these insights can guide our personal growth and mental wellness.Tune in for a candid discussion and get ready to reflect along with us—your journey of self-discovery is about to begin!Email us at ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠mailto:[email protected]⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ if you have comments, questions, or ideas about future episodes. Be sure to follow, rate, and review to stay informed about future episodes. You can find us on Facebook ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.facebook.com/spilt.apodcast⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ or Instagram ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/spilt.podcast/Disclaimer: The views expressed are solely those of the hosts and should not be considered medical or mental health advice.

In this episode of Spilt, we delve into the complicated relationship between trauma and victimhood. Many individuals who have experienced trauma find themselves unconsciously attaching the “victim” label to their identity, which can hinder their healing process. We’ll explore why this happens, how it affects mental and emotional health, and how people can begin to reclaim their power by shedding the victimhood identity. We’ll discuss the difference between recognizing trauma and holding onto the victim label and offer practical ways to shift the narrative toward healing and empowerment.

In this episode, we’re addressing an important and often overlooked aspect of chronic health issues: the profound impact they can have on mental health. Chronic conditions don’t just affect the body—they can lead to feelings of isolation, frustration, anxiety, and even depression. We’ll explore the emotional toll of living with a long-term illness, how it can affect one’s mental well-being, and the ways to manage both physical and emotional health. Join us as we discuss coping strategies, the connection between mind and body, and how to seek support when dealing with both chronic health issues and mental health challenges.Email us at ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠mailto:[email protected]⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ if you have comments, questions, or ideas about future episodes. Be sure to follow, rate, and review to stay informed about future episodes. You can find us on Facebook ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.facebook.com/spilt.apodcast⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ or Instagram ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/spilt.podcast/Disclaimer: The views expressed are solely those of the hosts and should not be considered medical or mental health advice.

Are you surviving or thriving? Many of us go through life feeling like we’re just barely getting by, stuck in a cycle of stress, exhaustion, and endless responsibilities. But what if we could shift out of survival mode and truly start thriving? In this episode, we’ll break down the difference between the two, why so many people get trapped in survival mode, and what practical steps can help you reclaim your energy, joy, and peace.Email us at ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠mailto:[email protected]⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ if you have comments, questions, or ideas about future episodes. Be sure to follow, rate, and review to stay informed about future episodes. You can find us on Facebook ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.facebook.com/spilt.apodcast⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ or Instagram ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/spilt.podcast/Disclaimer: The views expressed are solely those of the hosts and should not be considered medical or mental health advice.

Ever felt like your emotions are too big to put into words? Maybe a song, a painting, or a journal entry has spoken for you when you couldn’t. In this episode of Spilt, we explore the healing power of creative expression. Whether it’s painting, music, writing, or even cooking, creativity has the power to process emotions, reduce anxiety, and help us heal. Join us as we break down why creativity is a powerful therapy tool—even if you don’t consider yourself artistic.Email us at ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠mailto:[email protected]⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ if you have comments, questions, or ideas about future episodes. Be sure to follow, rate, and review to stay informed about future episodes. You can find us on Facebook ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.facebook.com/spilt.apodcast⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ or Instagram ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/spilt.podcast/Disclaimer: The views expressed are solely those of the hosts and should not be considered medical or mental health advice.

Trust issues are often rooted in trauma, creating a complicated web of fear and doubt—not just in others, but in yourself. In this episode, we break down how trauma impacts trust, explore the struggle to rebuild both self-trust and trust in relationships, and discuss the connection to mental health conditions like anxiety, PTSD, and depression. We’ll also share practical steps to rebuild trust, the role of setbacks in the healing process, and how to avoid the isolation that trust issues can bring. Remember, healing is a journey, not a straight path.Email us at ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠mailto:[email protected]⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ if you have comments, questions, or ideas about future episodes. Be sure to follow, rate, and review to stay informed about future episodes. You can find us on Facebook ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.facebook.com/spilt.apodcast⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ or Instagram ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/spilt.podcast/Disclaimer: The views expressed are solely those of the hosts and should not be considered medical or mental health advice.

Healing isn’t a straight path—it’s a winding road with highs, lows, setbacks, and breakthroughs. In this episode, we explore the stages of healing, from recognizing pain to finding peace. Whether you’re recovering from trauma, heartbreak, or personal struggles, understanding where you are in the process can help you move forward with self-compassion. We’ll break down emotional, mental, and even physical aspects of healing, share personal experiences, and discuss how creativity, self-care, and support systems can play a vital role.Join us as we navigate the messy but meaningful journey of healing—because no matter where you are, you’re not alone. 💙Email us at ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠mailto:[email protected]⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ if you have comments, questions, or ideas about future episodes. Be sure to follow, rate, and review to stay informed about future episodes. You can find us on Facebook ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.facebook.com/spilt.apodcast⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ or Instagram ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/spilt.podcast/Disclaimer: The views expressed are solely those of the hosts and should not be considered medical or mental health advice.

Have you ever felt like you're living according to other people’s expectations rather than your own? In this episode, we dive deep into what it truly means to live an authentic life—one where you embrace your values, trust your inner voice, and shed the masks that no longer serve you.We’ll explore:✨ What authenticity really means and why it’s so powerful✨ How past experiences and societal pressures shape our sense of self✨ Practical steps to reconnect with your true identity✨ The courage it takes to set boundaries and stand firm in who you are✨ Overcoming fear and self-doubt on the journey to authenticityAuthenticity isn’t about perfection—it’s about living fully and unapologetically as yourself. Tune in for an honest conversation about self-acceptance, growth, and stepping into the life you were meant to live.Email us at ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠mailto:[email protected]⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ if you have comments, questions, or ideas about future episodes. Be sure to follow, rate, and review to stay informed about future episodes. You can find us on Facebook ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.facebook.com/spilt.apodcast⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ or Instagram ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/spilt.podcast/Disclaimer: The views expressed are solely those of the hosts and should not be considered medical or mental health advice.