Exhausted Sparrows Unite

Thanksgiving is supposed to to feel warm and magical... but for many of us, it just feels like another thing on our already overloaded plates. In this episode of Exhausted Sparrows Unite, we strip away the Hallmark version of gratitude and dive into the real stuff- the quiet, imperfect, deeply human thanks that shows up when life is messy, busy, or breaking us open.  Join Krista for a refresh...

In this episode of Exhausted Sparrows Unite , we’re breaking down the truth about gossip: why humans are wired for it, how it spreads, how it wrecks mental health and relationships, and why even the most well-meaning people slip into it without realizing. And then we go even deeper — into healing, accountability, and actually changing the culture around us. This isn’t an episode about shame. It’s...

When life feels like running through unbearable heat, how do you keep going? In this episode, Krista shares stories from a scorching Florida run and the lessons hidden in every sweaty, stubborn step. From burnout to emotional dehydration, we’ll explore how persistence doesn’t always look pretty — but it’s always powerful. Topics covered: - Emotional burnout and how to spot it - Self-compassion as...

In this heartfelt and humorous episode, Krista and Chauntel open up about what it means to practice gratitude when life feels anything but peaceful. From cancelled plans and chaotic weekends, to unexpected moments of grace, they explore how gratitude can still exist—even in the mess. Through personal stories, laughter, and a few “I almost lost it” moments, they remind us that gratitude doesn’t req...

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 s...

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 i...

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...

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 s...

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 isola...

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 c...

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 st...

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...

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 catastrop...

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 loneli...

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...

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...

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 o...

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...

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 t...

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 the...

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...

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 wonde...

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...

In this jam-packed episode, we dive into the truth about anxiety —the kind that helps, the kind that hurts, and how to tell the difference. Spoiler alert: feeling anxious doesn’t mean you’re broken, dramatic, or weak. It means you’re human. We’ll unpack: Why anxiety is a biological feature , not a personal failure How to recognize unhealthy anxiety before it takes over When to seek help (and how t...

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 oth...