The Quiet As Kept Podcast With Shawnti Refuge

Shawnti Refuge
  • 5.0 (1)
  • MENTAL HEALTH
  • SERIES

Join host Shawnti Refuge, Master Certified Mental Health Coach, author the best-selling book, "Quiet As Kept", and journaling enthusiast, as she introduces The Quiet as Kept Podcast. In this first episode, Shawnti shares her personal journey of overcoming severe depression and anxiety, discusses the purpose of the podcast, and sets the stage for what’s to come. This podcast is a safe space to unpack the conversations we, especially in the African American community, were told to avoid. From mental health and generational trauma to self-love and journaling for healing, Shawnti keeps it real, relatable, and rooted in the belief that healing is possible for everyone. Whether you’re navigating your mental health journey, looking for balance as a professional, or just ready to start thriving, this podcast is for you. Grab your journal and tune in for honest conversations, actionable tips, and guided prompts that will help you rewrite your story.

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  1. EPISODE 1

    S2:E1 THE AUDACITY OF A HEALING WOMAN

    In this Women’s History Month episode of The Quiet As Kept Podcast, Shawnti Refuge unpacks the hidden emotional cost of being the “strong woman.” If you’ve ever been praised for holding it together while quietly falling apart, this episode is for you. We’re talking mental load, suppressed rage, generational trauma, divorce survival mode, and the audacity to heal out loud. 🎯 Join the FREE 5-Day Audacity Challenge 🎯 Enroll in The Audacity of a Healing Woman 🎯 Grab your copy of Quiet as Kept 🎯 Shop guided journals at ShawntiRefugeJournals.com Subscribe. Share. Heal. Send us Fan Mail Support the show Shawnti Refuge is an Award Winning Master Certified Mental Health Coach, Keynote Speaker, and Author of the best-selling book, “Quiet As Kept”, specializing in guided journaling for mental wellness. After overcoming severe depression and anxiety through journaling, Shawnti developed her own program, empowering individuals to heal and thrive without medication. She is the creator of Shawnti Refuge Journals, which carries a series of guided journals designed to help others release past traumas. With her relatable, no-nonsense approach, Shawnti's mission is to inspire personal growth and self-awareness. She is the founder of Stayin' Stuck Ain't Cute Coaching and a passionate advocate for mental health in both business and community settings.   Website: ShawntiRefuge.com Social media: IG: @shawntirefugejournals FB: Shawnti Refuge Journals TikTok: @shawntijournalbae YouTube:  @shawntirefugejournals

    12 min

  2. EPISODE 2

    S2:EP2 Healing Isn’t Pretty: The Rage Women Were Never Allowed to Feel

    Healing Isn’t Pretty: The Rage Women Were Never Allowed to Feel In this Women’s History Month episode of The Quiet As Kept Podcast, Shawnti Refuge explores the anger women were taught to suppress and how that suppressed rage often turns into anxiety, burnout, and emotional exhaustion. This episode discusses emotional suppression, boundary setting, and the role anger plays in the healing process. Resources mentioned in this episode: • Guided journals and healing resources  • Quiet as Kept by Shawnti Refuge • The Audacity of a Healing Woman • The Free 5-Day Audacity Challenge Visit ShawntiRefuge.com to learn more. Send us Fan Mail Support the show Shawnti Refuge is an Award Winning Master Certified Mental Health Coach, Keynote Speaker, and Author of the best-selling book, “Quiet As Kept”, specializing in guided journaling for mental wellness. After overcoming severe depression and anxiety through journaling, Shawnti developed her own program, empowering individuals to heal and thrive without medication. She is the creator of Shawnti Refuge Journals, which carries a series of guided journals designed to help others release past traumas. With her relatable, no-nonsense approach, Shawnti's mission is to inspire personal growth and self-awareness. She is the founder of Stayin' Stuck Ain't Cute Coaching and a passionate advocate for mental health in both business and community settings.   Website: ShawntiRefuge.com Social media: IG: @shawntirefugejournals FB: Shawnti Refuge Journals TikTok: @shawntijournalbae YouTube:  @shawntirefugejournals

    11 min

  3. EPISODE 3

    S2:EP3 Mother Wounds, Silent Grief & Becoming the Woman You Needed

    In this Women’s History Month episode of The Quiet As Kept Podcast, Shawnti Refuge explores one of the quietest and most complicated forms of grief women carry — the mother wound. What happens when the person who was supposed to nurture you couldn’t?  What does healing look like when your mother is still alive, but the relationship is painful, distant, or unresolved? In this raw conversation, Shawnti discusses emotional neglect, generational trauma, silent grief, and the journey of becoming the nurturing presence you needed growing up. She also shares powerful reflections on reparenting yourself, setting boundaries, and breaking cycles. If you’ve ever struggled with complicated feelings about your mother, this episode will help you put language to emotions many people are afraid to acknowledge. Subscribe to The Quiet As Kept Podcast, share this episode with someone who may need it, and explore Shawnti’s guided journals and healing resources at ShawntiRefuge.com. Send us Fan Mail Support the show Shawnti Refuge is an Award Winning Master Certified Mental Health Coach, Keynote Speaker, and Author of the best-selling book, “Quiet As Kept”, specializing in guided journaling for mental wellness. After overcoming severe depression and anxiety through journaling, Shawnti developed her own program, empowering individuals to heal and thrive without medication. She is the creator of Shawnti Refuge Journals, which carries a series of guided journals designed to help others release past traumas. With her relatable, no-nonsense approach, Shawnti's mission is to inspire personal growth and self-awareness. She is the founder of Stayin' Stuck Ain't Cute Coaching and a passionate advocate for mental health in both business and community settings.   Website: ShawntiRefuge.com Social media: IG: @shawntirefugejournals FB: Shawnti Refuge Journals TikTok: @shawntijournalbae YouTube:  @shawntirefugejournals

    8 min

  4. EPISODE 4

    EP4: High-Functioning but Highly Unhealed

    High-Functioning but Highly Unhealed In this episode of The Quiet As Kept Podcast, Shawnti Refuge explores the emotional reality many high-achieving women face — appearing successful on the outside while quietly carrying emotional exhaustion on the inside. This conversation addresses high-functioning depression, burnout, emotional suppression, and the pressure women feel to keep everything together. Shawnti also discusses the importance of slowing down, self-awareness, and creating space for healing. Subscribe to the podcast and explore Shawnti’s guided journals and resources at ShawntiRefuge.com. Send us Fan Mail Support the show Shawnti Refuge is an Award Winning Master Certified Mental Health Coach, Keynote Speaker, and Author of the best-selling book, “Quiet As Kept”, specializing in guided journaling for mental wellness. After overcoming severe depression and anxiety through journaling, Shawnti developed her own program, empowering individuals to heal and thrive without medication. She is the creator of Shawnti Refuge Journals, which carries a series of guided journals designed to help others release past traumas. With her relatable, no-nonsense approach, Shawnti's mission is to inspire personal growth and self-awareness. She is the founder of Stayin' Stuck Ain't Cute Coaching and a passionate advocate for mental health in both business and community settings.   Website: ShawntiRefuge.com Social media: IG: @shawntirefugejournals FB: Shawnti Refuge Journals TikTok: @shawntijournalbae YouTube:  @shawntirefugejournals

    6 min

  5. EPISODE 5

    S2:EP5- Emotional Spring Cleaning: You Keep Calling It Strength… But It’s Emotional Hoarding

    You’ve been holding it together for everybody… but who’s holding space for you? In this episode, we’re unpacking what it really looks like to carry unprocessed emotions, unresolved pain, and old survival habits that no longer serve you. Just because you’ve learned how to function through it doesn’t mean you’ve healed from it. This is your wake-up call to stop romanticizing your resilience and start releasing what’s been weighing you down. If you’ve been feeling overwhelmed, easily triggered, emotionally tired, or disconnected… this episode is for you. We’re not organizing the mess this month.  We’re clearing it out. Send us Fan Mail Support the show Shawnti Refuge is an Award Winning Master Certified Mental Health Coach, Keynote Speaker, and Author of the best-selling book, “Quiet As Kept”, specializing in guided journaling for mental wellness. After overcoming severe depression and anxiety through journaling, Shawnti developed her own program, empowering individuals to heal and thrive without medication. She is the creator of Shawnti Refuge Journals, which carries a series of guided journals designed to help others release past traumas. With her relatable, no-nonsense approach, Shawnti's mission is to inspire personal growth and self-awareness. She is the founder of Stayin' Stuck Ain't Cute Coaching and a passionate advocate for mental health in both business and community settings.   Website: ShawntiRefuge.com Social media: IG: @shawntirefugejournals FB: Shawnti Refuge Journals TikTok: @shawntijournalbae YouTube:  @shawntirefugejournals

    12 min

  6. EPISODE 6

    S2:E6- Emotional Spring Cleaning: It’s Not Them… It’s the Pattern: Why You Keep Attracting the Same Energy

    You keep saying it’s different this time… but it keeps ending the same way. Different person. Same outcome. Same feelings. Same frustration. In this episode, we’re breaking down the emotional patterns you keep repeating in your relationships—whether that’s romantic, friendships, or even family. Because it’s not always about who you’re choosing… it’s about what you haven’t healed. We’re talking about attachment, emotional habits, unconscious cycles, and why your nervous system keeps choosing what feels familiar—even when it hurts. This is the episode that’s going to make you stop blaming “them”… and start asking yourself better questions. Because healing isn’t just about letting go of people.  It’s about breaking the patterns that keep bringing them back in different forms. Send us Fan Mail Support the show Shawnti Refuge is an Award Winning Master Certified Mental Health Coach, Keynote Speaker, and Author of the best-selling book, “Quiet As Kept”, specializing in guided journaling for mental wellness. After overcoming severe depression and anxiety through journaling, Shawnti developed her own program, empowering individuals to heal and thrive without medication. She is the creator of Shawnti Refuge Journals, which carries a series of guided journals designed to help others release past traumas. With her relatable, no-nonsense approach, Shawnti's mission is to inspire personal growth and self-awareness. She is the founder of Stayin' Stuck Ain't Cute Coaching and a passionate advocate for mental health in both business and community settings.   Website: ShawntiRefuge.com Social media: IG: @shawntirefugejournals FB: Shawnti Refuge Journals TikTok: @shawntijournalbae YouTube:  @shawntirefugejournals

    8 min

  7. EPISODE 7

    S2:E7- Emotional Spring Cleaning: You’re Not Confused… You’re Avoiding It: The Truth You Keep Running From

    Let’s be honest… you already know. You know what hurt you.  You know what didn’t sit right.  You know what you should’ve walked away from. But instead of facing it… you stayed busy, distracted, and “focused on other things.” In this episode, we’re unpacking emotional avoidance—the habits, distractions, and behaviors that keep you from actually dealing with what’s real. Because staying busy is not the same as healing. If you’ve been saying “I’m just trying not to think about it,” this is your sign that it’s time to stop running and start processing. You’re not confused.  You’re avoiding the truth that requires you to change. Send us Fan Mail Support the show Shawnti Refuge is an Award Winning Master Certified Mental Health Coach, Keynote Speaker, and Author of the best-selling book, “Quiet As Kept”, specializing in guided journaling for mental wellness. After overcoming severe depression and anxiety through journaling, Shawnti developed her own program, empowering individuals to heal and thrive without medication. She is the creator of Shawnti Refuge Journals, which carries a series of guided journals designed to help others release past traumas. With her relatable, no-nonsense approach, Shawnti's mission is to inspire personal growth and self-awareness. She is the founder of Stayin' Stuck Ain't Cute Coaching and a passionate advocate for mental health in both business and community settings.   Website: ShawntiRefuge.com Social media: IG: @shawntirefugejournals FB: Shawnti Refuge Journals TikTok: @shawntijournalbae YouTube:  @shawntirefugejournals

    6 min

  8. EPISODE 8

    S2:E8- EMOTIONAL SPRING CLEANING-Let It Go for Real This Time: Closure, Release, and Choosing Yourself

    You’ve acknowledged it.  You’ve faced it.  Now it’s time to release it. In this final episode of the Emotional Spring Cleaning series, we’re talking about what it actually means to let go—for real. Not just saying “I’m done,” but emotionally detaching, reclaiming your power, and choosing yourself without guilt. Because closure doesn’t always come from them.  Sometimes it comes from you deciding you’re no longer carrying what hurt you. If you’ve been holding on to people, pain, memories, or versions of yourself that no longer align… this is your moment. You’re not starting over.  You’re starting lighter. Send us Fan Mail Support the show Shawnti Refuge is an Award Winning Master Certified Mental Health Coach, Keynote Speaker, and Author of the best-selling book, “Quiet As Kept”, specializing in guided journaling for mental wellness. After overcoming severe depression and anxiety through journaling, Shawnti developed her own program, empowering individuals to heal and thrive without medication. She is the creator of Shawnti Refuge Journals, which carries a series of guided journals designed to help others release past traumas. With her relatable, no-nonsense approach, Shawnti's mission is to inspire personal growth and self-awareness. She is the founder of Stayin' Stuck Ain't Cute Coaching and a passionate advocate for mental health in both business and community settings.   Website: ShawntiRefuge.com Social media: IG: @shawntirefugejournals FB: Shawnti Refuge Journals TikTok: @shawntijournalbae YouTube:  @shawntirefugejournals

    6 min

  9. EPISODE 9

    S2:EP9 You Say You’re Fine… But Your Body Knows You’re Not

    Everybody keeps saying they’re “fine.”  But anxiety is loud. Burnout is real. And functioning doesn’t mean you’re okay. In this episode, I’m breaking down what mental health actually looks like when you’re the one everybody depends on. The strong one. The reliable one. The one who “got it.” Because just because you’re showing up doesn’t mean you’re not silently drowning. We’re talking high-functioning anxiety, emotional suppression, survival mode, and what your body starts doing when your mind keeps ignoring what’s real. If you’ve been pushing through instead of healing… this episode is for you. Send us Fan Mail Support the show Shawnti Refuge is an Award Winning Master Certified Mental Health Coach, Keynote Speaker, and Author of the best-selling book, “Quiet As Kept”, specializing in guided journaling for mental wellness. After overcoming severe depression and anxiety through journaling, Shawnti developed her own program, empowering individuals to heal and thrive without medication. She is the creator of Shawnti Refuge Journals, which carries a series of guided journals designed to help others release past traumas. With her relatable, no-nonsense approach, Shawnti's mission is to inspire personal growth and self-awareness. She is the founder of Stayin' Stuck Ain't Cute Coaching and a passionate advocate for mental health in both business and community settings.   Website: ShawntiRefuge.com Social media: IG: @shawntirefugejournals FB: Shawnti Refuge Journals TikTok: @shawntijournalbae YouTube:  @shawntirefugejournals

    5 min

  10. EPISODE 10

    S2:EP10 The Pressure to Be a Good Mother Will Break You If You Let It

    Motherhood is praised publicly… and suffered through privately. In this episode, Shawnti Refuge gets real about the emotional weight of being “a good mother” and how unrealistic expectations, silent pressure, and unprocessed trauma can slowly break you down. Backed by research and lived experience, this conversation dives into mom guilt, burnout, identity loss, and the mental load that nobody talks about—especially in communities where strength is expected and struggle is hidden. If you’ve ever questioned whether you’re doing enough… while running on empty—this episode is for you. Send us Fan Mail Support the show Shawnti Refuge is an Award Winning Master Certified Mental Health Coach, Keynote Speaker, and Author of the best-selling book, “Quiet As Kept”, specializing in guided journaling for mental wellness. After overcoming severe depression and anxiety through journaling, Shawnti developed her own program, empowering individuals to heal and thrive without medication. She is the creator of Shawnti Refuge Journals, which carries a series of guided journals designed to help others release past traumas. With her relatable, no-nonsense approach, Shawnti's mission is to inspire personal growth and self-awareness. She is the founder of Stayin' Stuck Ain't Cute Coaching and a passionate advocate for mental health in both business and community settings.   Website: ShawntiRefuge.com Social media: IG: @shawntirefugejournals FB: Shawnti Refuge Journals TikTok: @shawntijournalbae YouTube:  @shawntirefugejournals

    7 min

  11. EPISODE 11

    S2:EP 11 You Can Love Your Mother and Still Need to Heal From Her

    Not every mother-daughter relationship feels safe, and that’s a truth many people struggle to say out loud. In this episode, Shawnti Refuge unpacks the complexity of loving your mother while still needing healing, boundaries, or distance. From emotional neglect to generational trauma, this conversation explores the “mother wound” and the silent guilt that often comes with it. If you’ve ever felt conflicted, hurt, or unsure how to navigate your relationship with your mother—this episode will help you make sense of it. Send us Fan Mail Support the show Shawnti Refuge is an Award Winning Master Certified Mental Health Coach, Keynote Speaker, and Author of the best-selling book, “Quiet As Kept”, specializing in guided journaling for mental wellness. After overcoming severe depression and anxiety through journaling, Shawnti developed her own program, empowering individuals to heal and thrive without medication. She is the creator of Shawnti Refuge Journals, which carries a series of guided journals designed to help others release past traumas. With her relatable, no-nonsense approach, Shawnti's mission is to inspire personal growth and self-awareness. She is the founder of Stayin' Stuck Ain't Cute Coaching and a passionate advocate for mental health in both business and community settings.   Website: ShawntiRefuge.com Social media: IG: @shawntirefugejournals FB: Shawnti Refuge Journals TikTok: @shawntijournalbae YouTube:  @shawntirefugejournals

    7 min

  12. EPISODE 12

    S2:EP12 Healing Ain’t Pretty… But Staying Stuck Ain’t Cute Either

    Healing isn’t aesthetic. It’s uncomfortable, messy, emotional, and deeply personal. In this episode, Shawnti Refuge closes out Mental Health Awareness Month with a raw conversation about what healing actually requires: accountability, honesty, boundaries, grief, and the willingness to stop romanticizing survival mode. If you’ve been saying you want peace, growth, or healing—but keep repeating the same cycles. This episode is your wake-up call. Because healing isn’t always pretty… but staying stuck will cost you your peace. Send us Fan Mail Support the show Shawnti Refuge is an Award Winning Master Certified Mental Health Coach, Keynote Speaker, and Author of the best-selling book, “Quiet As Kept”, specializing in guided journaling for mental wellness. After overcoming severe depression and anxiety through journaling, Shawnti developed her own program, empowering individuals to heal and thrive without medication. She is the creator of Shawnti Refuge Journals, which carries a series of guided journals designed to help others release past traumas. With her relatable, no-nonsense approach, Shawnti's mission is to inspire personal growth and self-awareness. She is the founder of Stayin' Stuck Ain't Cute Coaching and a passionate advocate for mental health in both business and community settings.   Website: ShawntiRefuge.com Social media: IG: @shawntirefugejournals FB: Shawnti Refuge Journals TikTok: @shawntijournalbae YouTube:  @shawntirefugejournals

    9 min
See All Season 2 (12)

About

Join host Shawnti Refuge, Master Certified Mental Health Coach, author the best-selling book, "Quiet As Kept", and journaling enthusiast, as she introduces The Quiet as Kept Podcast. In this first episode, Shawnti shares her personal journey of overcoming severe depression and anxiety, discusses the purpose of the podcast, and sets the stage for what’s to come. This podcast is a safe space to unpack the conversations we, especially in the African American community, were told to avoid. From mental health and generational trauma to self-love and journaling for healing, Shawnti keeps it real, relatable, and rooted in the belief that healing is possible for everyone. Whether you’re navigating your mental health journey, looking for balance as a professional, or just ready to start thriving, this podcast is for you. Grab your journal and tune in for honest conversations, actionable tips, and guided prompts that will help you rewrite your story.

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