Exhausted Sparrows Unite

Krista Jones
  • 5.0 (13)
  • NON-PROFIT
  • UPDATED WEEKLY

Welcome to your sanctuary for self-compassion. Hosted by Krista Jones, Founder of Sparrow’s Nest, this podcast is for those striving to protect their peace, establish healthy boundaries, and embrace the art of showing yourself grace. Each week, we explore empowering discussions, practical advice, and heartfelt stories that encourage you to find balance in the chaos of life. Join us on a journey of self love and become a guardian of your own peace.

  1. 2D AGO

    The Invisible Bully That Lives in All of Us

    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 shut up. More importantly, we’ll talk about how to push back, reframe the lies, and start rewriting the story you tell yourself. Because you are not your worst thoughts. Inside this episode: The science behind self-criticism: why our brains default to the negative. The emotional toll of living with a relentless inner bully. The difference between healthy self-reflection and destructive self-talk. Practical tools to catch, challenge, and change those inner narratives. One small action you can take today to loosen the critic’s grip.If you’re tired of feeling like your biggest enemy lives in your own head, this episode is for you. The bully isn’t truth. It’s just noise. And you are stronger than it.

    39 min

  2. SEP 25

    The Friend Fade: Caregivers and the Cost of Social Disconnection

    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 isolation. We’ll talk about why the “friend fade” happens, the grief and guilt that come with it, and how to start rebuilding connection — even when your energy feels completely spent. Inside this episode: The hidden cost of caregiving on friendships and social life. The “friendship maintenance energy” caregivers don’t have to spare. How isolation impacts mental and physical health. Practical, doable ways to reconnect when you’re drained. Gentle scripts to reach out without guilt.If you’ve ever felt invisible in your caregiving role, this episode is for you. You are not alone — and your friendships don’t have to disappear forever

    37 min

  3. SEP 18

    Doing the Hard Things: What Running a Ragnar Taught Me About Life

    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 challenges we don’t choose. · The power of small steps when the finish line feels impossibly far away. · How leaning on others (and letting them lean on us) makes the impossible feel doable. · Practical tools to help you face your own “Ragnar moments” in life—whether that’s in your career, your health, your relationships, or just surviving the daily grind. This is a conversation for anyone who’s ever felt tired, stretched thin, or tempted to quit. Because sometimes the biggest victories aren’t about winning—they’re about showing up, keeping pace, and realizing you’re stronger than you thought.

    35 min

  4. SEP 4

    Your Inner Critic is a Terrible Life Coach

    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 start speaking to yourself with the kindness you actually deserve. You’ll Learn: · Why your brain is wired for negativity (and how to fight back). · How the inner critic sabotages your work, relationships, and confidence. · Six tools to challenge the critic and practice self-compassion.

    31 min

  5. AUG 28

    Decluttering the Four Rooms: Heart, Head, Home, and Human Connections

    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 her own clutter struggles (spoiler: the laundry chair makes an appearance) and digs deep into how clutter sneaks into every corner of our lives: - Emotional Clutter – the grief, guilt, and unspoken feelings that weigh more than any box in the garage.- Mental Clutter – the tabs in your brain, the invisible load, and why decision fatigue is wrecking your focus.- Physical Clutter – the piles on the counter that keep cortisol high, mess with your eating, and even steal your sleep.- Relational Clutter – the draining friendships, the unspoken expectations, and why couples fight about “stuff” more than money. You’ll hear surprising research, practical tips, and yes, some laugh-out-loud confessions about cheese graters and frozen brain tabs. But more than that, you’ll walk away with permission to let go—of stuff, of guilt, of noise—so you can finally make room for peace. Because peace doesn’t come from a spotless house or an empty inbox. It comes the moment you exhale and realize: you don’t have to carry all this anymore. What You’ll Learn in This Episode: Why clutter isn’t about laziness—it’s about postponed decisions. The surprising ways clutter affects your stress, eating, and even sleep. How to start clearing mental, emotional, physical, and relational clutter (without burning out). Small, doable habits that make space for peace and rest.

    34 min

  6. AUG 21

    I've Got 99 Problems, 90 of Them Are Made Up in My Head

    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 catastrophizing keeps us stuck in stress mode, and—most importantly—how to quiet that inner alarm bell. We’ll talk about: - Why catastrophizing is a survival instinct gone rogue - The everyday ways it shows up in relationships, parenting, health, and work - The hidden cost of living in “apocalypse mode” - Practical tools to break the spiral and reclaim your peace If you’ve ever turned a stubbed toe into the end of the world in your head, this episode is for you. Let’s laugh, get honest, and learn how to stop letting imaginary disasters steal our energy.

    47 min

  7. AUG 14

    Alone is a Choice. Lonely is a Wound.

    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 loneliness impacts your brain, heart, and immune system. How intentional solitude can boost creativity, clarity, and emotional resilience. Practical steps to turn loneliness into healthy, restorative alone time.Join us as we explore the emotional, psychological, and biological sides of solitude and connection — and learn how to tell the difference between the two in your own life.

    27 min

  8. AUG 7

    Crisis Mode Is Not a Personality Trait

    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 your new baseline. We cover: How adrenaline becomes your fuel (and how to stop guzzling it) Signs you might be creating chaos What to do when others thrive on crisis Real, tangible steps to replace drama with stability

    34 min
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5
out of 5
13 Ratings

About

Welcome to your sanctuary for self-compassion. Hosted by Krista Jones, Founder of Sparrow’s Nest, this podcast is for those striving to protect their peace, establish healthy boundaries, and embrace the art of showing yourself grace. Each week, we explore empowering discussions, practical advice, and heartfelt stories that encourage you to find balance in the chaos of life. Join us on a journey of self love and become a guardian of your own peace.

Information

  • Creator
    Krista Jones
  • Years Active
    2024 - 2025
  • Episodes
    49
  • Rating
    Clean
  • Copyright
    © All Rights Reserved. 2024
  • Show Website
    Exhausted Sparrows Unite