Spilt: A Podcast with Charlene and Tonya

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...

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 t...

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 pr...

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...

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...

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...

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...

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 heal...

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, y...

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 spiri...

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 unex...

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...

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’ expe...

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 s...

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 struggl...

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 in...

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, an...

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 he...

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 tod...

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 t...

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 th...

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 re...

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...

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, th...

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 ph...