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Spilt: A Podcast with Charlene and TonyaEpisode 75: Reflections, Part 4As 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 s...2025-06-031h 31Spilt: A Podcast with Charlene and TonyaEpisode 74: Let it Go so You Can GrowIn 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.Lett...2025-05-2752 minSpilt: A Podcast with Charlene and TonyaEpisode 73: What Your Priorities Reveal About YouIn 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...2025-05-2051 minSpilt: A Podcast with Charlene and TonyaEpisode 72: Overreaction: Understanding and Managing Emotional ResponsesIn 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:spilt.apodcast@gmail.com if you have comments, questions, or ideas about future e...2025-05-1353 minSpilt: A Podcast with Charlene and TonyaEpisode 71: Multitasking, Technology, and Adult ADHD: The Modern StruggleIn 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:spilt.apodcast@gmail.com if you have comments, questions, or ideas about future episode...2025-05-061h 04Spilt: A Podcast with Charlene and TonyaEpisode 70: The Road to Recovery: Setbacks, Relapse, and Finding Strength in the JourneyIn 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:spilt.apodcast@gmail.com if you have comments, questions, or ideas about future episodes. Be sure to follow, rate, and review to stay informed about future episodes. You...2025-04-2942 minSpilt: A Podcast with Charlene and TonyaEpisode 69: Gratitude and Mental Wellness: How Appreciation Heals the MindIn 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...2025-04-2247 minSpilt: A Podcast with Charlene and TonyaEpisode 68: From Self-Assessment to ActionIn 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 imperf...2025-04-151h 01Spilt: A Podcast with Charlene and TonyaEpisode 67: Get to Know Yourself with Self-AssessmentsIn 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...2025-04-081h 14Spilt: A Podcast with Charlene and TonyaEpisode 66: Letting Go of the Victim IdentityIn 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.2025-04-0145 minSpilt: A Podcast with Charlene and TonyaEpisode 65: • When Health Hurts: The Emotional Toll of Chronic ConditionsIn 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...2025-03-2545 minSpilt: A Podcast with Charlene and TonyaEpisode 64: Breaking Free from Survival ModeAre 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:spilt.apodcast@gmail.com if you have comments, questions, or ideas about future episodes. Be sure to follow, rate...2025-03-1852 minSpilt: A Podcast with Charlene and TonyaEpisode 63: Why Creativity is Self-Care for the SoulEver 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:spilt.apodcast@gmail.com if you have com...2025-03-111h 00Spilt: A Podcast with Charlene and TonyaEpisode 62: Trauma, Trust Issues, and the Journey to Self-BeliefTrust 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.2025-03-041h 01Spilt: A Podcast with Charlene and TonyaEpisode 61: The Journey to Healing: Stages, Setbacks, and GrowthHealing 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...2025-02-2552 minSpilt: A Podcast with Charlene and TonyaEpisode 60: Living Authentically: The Journey Back to YouHave 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...2025-02-1850 minSpilt: A Podcast with Charlene and TonyaEpisode 59: Staying the course: Follow-through without burnoutIn this episode, we focus on the crucial steps that come after making a significant change in life. It’s not just about deciding to pivot—it’s about following through and staying committed to your new path. We’ll explore how to maintain consistency without falling back into old patterns and how to manage your energy to avoid burnout. Whether it’s personal growth, a new career direction, or improving your mental health, staying on course requires intentionality and balance. We’ll also dive into the dangers of becoming overly consumed by one area of your life, which can lead to...2025-02-1154 minSpilt: A Podcast with Charlene and TonyaEpisode 58: Pivoting: A Crossroads Moment
Life is full of moments that call for a change, but how do you know when it’s truly time to pivot? In this episode, we explore the signs that a shift is necessary—whether in your career, relationships, or personal growth—and the emotions that come with making a big decision. We’ll discuss how to recognize when something is no longer serving you, overcome fear and doubt, and embrace change with confidence. If you’ve been feeling stuck or uncertain about your next move, this episode will help you gain clarity and take that first step toward something...2025-02-0449 minSpilt: A Podcast with Charlene and TonyaEpisode 57: The Power of Words: Using Mantras to Transform Your Mindset In this episode, we explore the incredible impact of positive and powerful words on mental health and self-growth. From daily mantras to affirmations, we discuss how intentionally choosing your words can reshape your mindset and help you overcome challenges. Whether you're looking to boost confidence, reduce stress, or cultivate self-love, we’ll share practical tips for creating meaningful mantras and incorporating them into your everyday life. Tune in to discover how the right words can empower you, build resilience, and unlock a more positive version of yourself.
Email us at mailto:spilt.apodcast@gmail.com...2025-01-2857 min
Trivia With Budds11 Trivia Questions on Chicago The Musical For Patreon subscriber Erin Burgess! Fact of the Day: In 1998 South Park co-creator Trey Parker was offered $1.5M to direct a feature-length Barney the Dinosaur movie. Triple Connections: Earl, Charlene, Fran THE FIRST TRIVIA QUESTION STARTS AT 02:11 SUPPORT THE SHOW MONTHLY, LISTEN AD-FREE FOR JUST $1 A MONTH: www.Patreon.com/TriviaWithBudds INSTANT DOWNLOAD DIGITAL TRIVIA GAMES ON ETSY, GRAB ONE NOW! GET A CUSTOM EPISODE FOR YOUR LOVED ONES: Email ryanbudds@gmail.com Theme song by www.soundcloud.com/Frawsty Bed Music: "Your...2025-01-0707 minSpilt: A Podcast with Charlene and TonyaEpisode 56: Reflections, Part 3Charlene and Tonya reflect on Season 3 during a candid coffee chat. They also discuss their holiday survival plans and how they intend to alleviate stress and avoid possible seasonal affective disorder.2025-01-071h 33Spilt: A Podcast with Charlene and TonyaEpisode 55: Embracing Solitude and Alone TimeIn this episode, we explore the transformative power of alone time and its role in self-discovery, personal growth, and relationship health. From redefining singleness as a period of opportunity to maintaining individuality within relationships, we discuss how solitude can be a tool for mental clarity, resilience, and emotional well-being. Listeners will learn practical strategies to embrace alone time, overcome the fear of loneliness, and set healthy boundaries that strengthen their connections with themselves and others. Whether you’re single or in a committed relationship, this episode will inspire you to see solitude not as isolation, but as a path to...2024-12-1743 minSpilt: A Podcast with Charlene and TonyaEpisode 54: Communication for Better RelationshipsEffective communication is the cornerstone of strong personal and professional relationships. In this episode, we explore how improving communication skills can enhance mental wellness and deepen connections with those closest to us. From active listening to expressing emotions clearly, we discuss practical strategies to navigate tough conversations, resolve conflicts, and build trust. Whether you’re looking to strengthen bonds at home or foster collaboration at work, this episode offers insights to help you become a more mindful and empathetic communicator.
2024-12-1050 minSpilt: A Podcast with Charlene and TonyaEpisode 53: Permission to Not Care: Living AuthenticallyIn this episode, we explore the liberating power of letting go of external validation and societal expectations. From understanding how the opinions of others shape our mental health to learning how to set boundaries and stay true to ourselves, we tackle the importance of focusing on what truly matters: your own happiness and well-being. Whether you’re struggling with people-pleasing or just need a reminder to live authentically, this episode provides practical strategies for embracing self-acceptance and shutting out the noise of outside influences.
Email us at mailto:spilt.apodcast@gmail.com if you have comments, questions, or ideas abou...2024-12-0351 minSpilt: A Podcast with Charlene and TonyaEpisode 52: From Fraud to Fierce: Breaking Free of Imposter SyndromeIn this episode, we dive deep into the pervasive issue of imposter syndrome—the self-doubt and fear of being exposed as a fraud, even when you're entirely capable. We explore its root causes, how it manifests in personal and professional life, and why so many high-achievers struggle with it. From recognizing its impact on mental health to implementing practical strategies for overcoming it, this episode empowers listeners to challenge their inner critic and embrace their worth. Whether you're feeling like you don’t deserve your success or just want to support someone who does, this episode is packed with insi...2024-11-2643 minSpilt: A Podcast with Charlene and TonyaEpisode 51: How to Break the Chains of Co-dependencyCodependency can quietly infiltrate our relationships, often masquerading as love or care, while subtly taking a toll on our mental health. In this episode, we take a deep dive into the world of codependency—what it is, how it impacts both our relationships and sense of self, and why recognizing its patterns is a crucial step in healing. We’ll explore the delicate balance between helping others and overextending ourselves, the signs of codependent behaviors, and the emotional exhaustion they can cause.
With practical advice for setting healthy boundaries, fostering self-worth, and rediscovering autonomy, this episode is your...2024-11-1950 minSpilt: A Podcast with Charlene and TonyaEpisode 50: Addiction-A sister's storyIn this episode, Tonya shares her experiences of growing up with a brother battling addictions. She offers a poignant account of the love for her sibling, alongside a candid exploration of the intricate grief and suffering that accompanies loving someone with an addiction. The hosts delve into the link between addiction and mental health issues, providing actionable advice for those who may encounter similar challenges in their lives.2024-11-121h 09Spilt: A Podcast with Charlene and TonyaEpisode 49: Avoiding Complacency in Life – How to Keep Growing and EvolvingIs your life on autopilot? In this episode, we dive into the subtle but powerful impact of complacency—and how it can slowly undermine personal growth, happiness, and ambition. Join us as we unpack the telltale signs of a complacent mindset and explore why it can be so easy to slip into comfort zones that no longer serve us. With actionable strategies, like cultivating daily habits to ignite progress, setting fresh goals, and reconnecting with a sense of purpose, we’ll guide you on how to shake off stagnation and rekindle your drive. Don’t let complacency steal your potent...2024-11-0540 minSpilt: A Podcast with Charlene and TonyaEpisode 48: The Parenting Pathway In this episode, the hosts share their personal parenting experiences. Each stage of a child's life brings about growth and change, from guiding toddlers to managing the complexities of teenagers and young adults. Charlene and Tonya explore the joys and challenges of each stage, along with strategies and mindsets that aid in forging strong, healthy bonds with children over time. Listen in for their collective wisdom on fostering independence, establishing boundaries, and keeping communication open as children mature. This episode offers valuable insights and practical advice for parents of young children and those with adult offspring alike.
2024-10-2950 minSpilt: A Podcast with Charlene and TonyaEpisode 47: The Power of Building a Strong Support SystemIn this episode, the hosts dive into the importance of building and maintaining strong support systems to improve mental health. They explore the different types of support, from family and friends to professional resources, and discuss the impact these systems have on emotional well-being. Sharing personal stories, the hosts reflect on their own experiences with finding support, including the challenges they faced. Listeners will learn practical strategies for strengthening their own support networks, overcoming barriers, and seeking professional help when needed. Tune in for actionable advice and a reminder that no one has to navigate life’s challenges alone....2024-10-2251 minSpilt: A Podcast with Charlene and TonyaEpisode 46: Overcome Daily Challenges by Identifying Your WeaknessesIn this episode, the hosts take a candid look at weaknesses and how they play a role in our mental health and personal growth. Through honest reflections, they discuss their own experiences with confronting vulnerabilities and explore how acknowledging and working through weaknesses can lead to greater strength and resilience. The conversation covers the common tendency to hide or avoid weaknesses, and the importance of embracing imperfection as part of the human experience. Listeners will gain practical tips on how to turn perceived weaknesses into opportunities for growth, self-compassion, and connection. Tune in for an empowering discussion that reminds...2024-10-1554 minSpilt: A Podcast with Charlene and TonyaEpisode 45: Discovering Personal Strengths and Spiritual GiftsIn this episode, Charlene and Tonya study the powerful connection between strengths and spiritual gifts, exploring how understanding and using them can enhance both personal growth and our impact on the world. The hosts discuss the differences between strengths—natural talents and abilities—and spiritual gifts, which are often seen as divine or purpose-driven qualities meant to help others. Through engaging conversation, they provide insights on how identifying and cultivating these aspects of ourselves can lead to a more fulfilling and intentional life. Tune in for tips on how to discover your own strengths and spiritual gifts, and how to u...2024-10-0852 minSpilt: A Podcast with Charlene and TonyaEpisode 44: The Power of Emotional IntelligienceIn this episode, the hosts delve into the significance of emotional intelligence and its vital impact on mental health and wellness. Charlene and Tonya examine the fundamental elements of emotional intelligence, including self-awareness, empathy, emotional regulation, and social skills. They discuss how honing these skills can contribute to improved mental health, enriched relationships, and personal development. The hosts share actionable tips for enhancing emotional intelligence and provide perspectives on identifying emotional patterns that affect everyday life. Listen in to discover how bolstering your emotional intelligence can boost your overall well-being and resilience.
Email us...2024-10-0141 minSpilt: A Podcast with Charlene and TonyaEpisode 43: Navigating Change: Good and BadIn this episode, we explore the complexities of change—both the positive and negative impacts it can have on our lives. We discuss how to embrace good changes, such as personal growth and career advancements, while also addressing the challenges that come with difficult transitions, like loss or health issues. Additionally, we dive into the dangers of changing yourself to please others, and how that can lead to a loss of identity and mental health struggles. Tune in for practical tips on managing change, maintaining balance, and staying true to yourself through life's ups and downs.
...2024-09-2435 minSpilt: A Podcast with Charlene and TonyaEpisode 42: Unraveling Thinking Errors: How Cognitive Distortions Affect Our LivesIn this episode, Charlene and Tonya dive into the topic of thinking errors, also known as cognitive distortions, and how they impact our mental health. They explore six common types of thinking errors—such as all-or-nothing thinking, overgeneralization, and catastrophizing—and provide relatable examples of how these patterns can cloud our judgment and affect relationships. The hosts also share practical strategies to overcome these distortions, including cognitive restructuring, mindfulness, and reframing. Tune in to learn how to challenge faulty thinking and develop healthier, more balanced perspectives. Listeners are encouraged to identify their own thinking errors and practicing the exercises prov...2024-09-1742 minSpilt: A Podcast with Charlene and TonyaEpisode 41: Building Success by Crafting Positive HabitsIn this episode, the hosts launch Season 3 by reflecting on their summer breaks and welcoming listeners back. They explore the theme of achieving success by establishing positive habits and eliminating negative ones. The discussion covers routines, goal setting, the habit loop, keystone habits, and the science behind habit formation. Towards the end of the episode, they reveal their personal strategies for remaining accountable to these habits and motivate listeners to follow suit. The hosts call on their audience to embark on this journey with them by recognizing their own positive habits and sharing their developments.
Email us...2024-09-101h 06Spilt: A Podcast with Charlene and TonyaEpisode 40: Goals that Matter MostIn this episode, Charlene and Tonya explore the significance of setting realistic goals. They outline several steps to ensure follow-through, such as starting with small objectives, learning to categorize, and prioritizing the goals most pertinent to one's needs. The hosts discuss strategies to prevent burnout and methods for integrating self-care throughout the process. As they wrap up season two for the summer, they also look back on previous episodes that significantly influenced their mental health journey. Consistent with the ethos of Spilt, listeners are prompted to engage in personal reflection to recognize their own patterns of growth.2024-06-181h 13Spilt: A Podcast with Charlene and TonyaEpisode 39: From Secure to Disorganized: The Spectrum of AttachmentIn this episode, Charlene and Tonya delve into the intriguing realm of attachment styles, discussing their personal experiences and the impact on their relationships. They examine the four attachment types—secure, anxious, avoidant, and disorganized—and investigate what may hinder the development of secure attachment in adulthood. Sharing relatable experiences and expert insights, they provide actionable tips for fostering a healthier, more balanced approach to attachment. Listen in to discover how recognizing your attachment style can revolutionize your relationships and understand that perfection is not the objective in this crucial area of your mental health journey.2024-06-1154 minSpilt: A Podcast with Charlene and TonyaEpisode 38: The Balancing Act of LifeEveryone strives for balance in their lives, although perfect equilibrium may seem elusive. Nonetheless, there are strategies to foster a healthy balance across life's various facets. In this episode, Charlene and Tonya delve into the essential elements that constitute an individual's life, such as home, work, family, recreation, spirituality, and health. For those who have experienced an imbalance and seek a more centered way of living, the hosts offer numerous valuable tips. Techniques like setting boundaries, establishing realistic goals, journaling, and using a day planner can help manage life's challenges. Focusing on this vital aspect of mental health can...2024-06-0453 minSpilt: A Podcast with Charlene and TonyaEpisode 37: Inherited Wounds: The Impact of Generational TraumaIn this episode, Charlene and Tonya discuss the long-term impacts previous generations might impose on individuals and families. They explore the field of epigenetics, which studies how genes are expressed in response to trauma. The discussion highlights the potential for dysfunctional family dynamics to foster maladaptive coping mechanisms. The conversation also covers a range of profound topics that contribute to trauma, including poverty, war, violence, addiction, racism, and the ramifications of the recent global pandemic. This episode emphasizes the innate ability of individuals to initiate healing by recognizing and discontinuing the traits they wish not to perpetuate. The hope...2024-05-2851 minSpilt: A Podcast with Charlene and TonyaEpisode 36: Exploring the Mind-Body ConnectionIn this episode, Charlene and Tonya delve into unconventional perspectives on healing our minds to enhance bodily functions. This mind-body connection, often overlooked in traditional medical discussions, is the central theme. The hosts share their personal experiences with mental illness and its impact on their overall physical health. The episode aims to enlighten listeners about our nervous system, its reaction to trauma, and the effects of long-standing negative thought patterns. We invite you to listen with an open mind as we embark on a journey to heal every aspect of what constitutes a complete human being: the mind, body...2024-05-2158 minSpilt: A Podcast with Charlene and TonyaEpisode 35: Closure: Shut the Door to Your Past for GoodThis episode of Spilt examines the concept of closure following the theme of forgiveness. Attaining closure varies from person to person and is indicative of one's healing journey. Growth is exponential when one embraces the past as it occurred, accepts it can't be changed, and moves forward without constantly glancing back.
Email us at mailto:spilt.apodcast@gmail.com 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/
2024-05-1456 minSpilt: A Podcast with Charlene and TonyaEpisode 34: The Freedom of ForgivenessBuilding on the previous discussion about resentment, Charlene and Tonya explore the process of attaining genuine forgiveness. The truth about forgiveness is that it doesn't always come with an apology for wrongdoings. For those who find themselves hindered by painful memories or situations in their mental health progress, embracing acceptance and overcoming those emotions is a significant personal endeavor. People can achieve remarkable levels of forgiveness when they understand that forgiving others is a step forward in their own path.
Email us at mailto:spilt.apodcast@gmail.com if you have comments, questions, or ideas about future episodes. Be sure to foll...2024-05-0747 minSpilt: A Podcast with Charlene and TonyaEpisode 33: Resentment is Holding You BackIn this episode, the discussion centers on resentment. Being consumed by irritation due to perceived unfair treatment breeds negativity. Recognizing the harmful impact of this emotion allows us to concentrate on recovery and release. We cannot control the actions of others, but we can manage our own responses. It is within our power to sever the bonds of resentment that tether us to the past.
Email us at mailto:spilt.apodcast@gmail.com 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...2024-04-3048 minSpilt: A Podcast with Charlene and TonyaEpisode 32: Seize the Life you DeserveIn this episode, Charlene and Tonya delve into the meaning of living life to its fullest. They tackle the issues of regret and unfulfillment in relation to depression. Everyone is entitled to a life brimming with happiness and meaning. Regardless of your circumstances, consider how embracing the notion of living as if you were dying can positively transform your life.
Email us at mailto:spilt.apodcast@gmail.com 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 2024-04-2353 minSpilt: A Podcast with Charlene and TonyaEpisode 31: PTSD-When Trauma Comes BackIn this episode, Charlene and Tonya discuss their personal experiences with trauma responses and their ongoing journey of healing from past traumas. Tonya delves into the traumas associated with grief and adoption, while Charlene highlights a valuable resource that explains how trauma is retained by the body. PTSD, impacting millions from diverse backgrounds, can stem from illness, abuse, trauma, military combat, among other causes. Fortunately, there are resources available to assist those grappling with these often, debilitating symptoms, and the stigma surrounding these complex mental health issues is thankfully diminishing. The hosts wish for listeners to recognize that they...2024-04-1651 minSpilt: A Podcast with Charlene and TonyaEpisode 30: More about Spilling and Therapy BenefitsIn this episode, Charlene and Tonya delve back into the concept of 'spilling,' a phenomenon that occurs when suppressed issues eventually overflow. They discuss cognitive behavioral therapy techniques that have been instrumental in interrupting their negative thought cycles. The hosts share an informal conversation filled with personal anecdotes and insights gained from ten years of navigating through mental health challenges.2024-04-0949 minSpilt: A Podcast with Charlene and TonyaEpisode 29: The Resilient Mindset: Overcoming Challenges with StrengthTune in with hosts Charlene and Tonya as they explore the realm of resilience in this captivating podcast episode. Sharing from their personal struggles with depression, they impart essential coping skills and strategies. They highlight the often-overlooked signs of unhealthy coping methods such as avoidance and numbing behaviors. In conclusion, they emphasize the importance of self-care and self-compassion, encouraging listeners to allow themselves the time needed to recover.
Email us at mailto:spilt.apodcast@gmail.com 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...2024-04-0243 minSpilt: A Podcast with Charlene and TonyaEpisode 28: Adoption Arc and Abandonment AchesIn this episode, Tonya and Charlene delve into the trials of two distinct childhood adversities. Tonya shares her journey of adoption and eventual reunification, while Charlene discusses the struggles of growing up in a fragmented home. These topics, laden with emotion, occasionally resurface. Their aim is to inspire and support listeners who may also have intricate family dynamics. Although our past influences who we become, we transcend our circumstances. The paramount objective is not to achieve flawless familial relationships but to cultivate authentic love and respect for those to whom we are tied, whether by blood or by deep bonds.
...2024-03-261h 06Spilt: A Podcast with Charlene and TonyaEpisode 27: Reflections, Part 2Charlene and Tonya dedicate time to ponder the initial two months of the year. They decide to revisit topics from season two, such as intentions, grief, stress, anxiety, joy, fear, and the reconstruction of faith. Maintaining transparency and honesty is crucial for the hosts throughout this podcast. Like many others, their journey through mental health will experience highs and lows. It's essential to aim for progress rather than perfection.
Email us at mailto:spilt.apodcast@gmail.com if you have comments, questions, or ideas about future episodes. Be sure to follow, rate, and review to stay informed about future episodes. You...2024-03-1945 minSpilt: A Podcast with Charlene and TonyaEpisode 26: Faith Reconstruction after Church HurtIn this episode, Charlene and Tonya delve into the complex topic of church hurt. They acknowledge that no church or religion is flawless, and even though faith is crucial to many individuals, it's essential to set realistic expectations when dealing with fellow church members or leaders. Unfortunately, there have been instances where feelings were hurt within religious contexts, and devastating acts have occurred in the name of religion. Despite these challenges, the hosts emphasize the importance of personal faith journeys and share their non-judgmental perspective on growing their own faith despite past conflicts.
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The hosts...2024-03-1252 minSpilt: A Podcast with Charlene and TonyaEpisode 25: Face Your FearsIn this episode Charlene and Tonya discuss recognizing fear in one's life. They collectively agree that fear is not inherently bad. We all should better understand our fears to help balance caution with courage. Ignoring fear can lead to the development of wildly irrational fears and phobias, which can harm your mental wellbeing. The opposite result can occur when you determine how to harness fear and overcome the everyday challenges in life.
Email us at mailto:spilt.apodcast@gmail.com if you have comments, questions, or ideas about future episodes. Be sure to follow, rate, and review to stay informed about future...2024-03-0544 minSpilt: A Podcast with Charlene and TonyaEpisode 24: Happiness Is Not HappenstanceThis episode of Spilt delves into the concept of happiness, emphasizing the choice to pursue it even in the midst of life's imperfections. The hosts explore the nuanced relationship between joy and happiness, shedding light on their unique similarities. They acknowledge the challenges of discussing mental health beyond depression, recognizing the effort required but also the profound rewards of such conversations.
Email us at mailto:spilt.apodcast@gmail.com 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.fac...2024-02-2759 minSpilt: A Podcast with Charlene and TonyaEpisode 23: Accept Where You AreTrue self-acceptance is the state of complete acceptance of oneself, embracing who you are without any qualifications, conditions, or exceptions. It means recognizing both your positive and negative traits without attaching negative emotions or judgment to who you are. In other words, it’s about being objective about your strengths and weaknesses and not compromising on your self-worth.
Self-acceptance doesn’t imply stagnation; rather, it acknowledges that there is always room for growth. By accepting all facets of ourselves, including the less desirable aspects, we pave the way for meaningful self-improvement. So, embrace your attributes and circumstances, and remember that...2024-02-2028 minSpilt: A Podcast with Charlene and TonyaEpisode 22: Escape the Comparison TrapIn this episode, Charlene and Tonya discuss the pitfalls of comparing yourself to others. Comparison is everywhere and we all are guilty of it. Surprisingly, there isn't just conscious comparisons, most people are committing unconscious comparisons as well. So how do you halt this destructive behavior? Tune in for some insights and methods that will help you gain satisfaction in life no matter your circumstances.
Email us at mailto:spilt.apodcast@gmail.com 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...2024-02-1333 minSpilt: A Podcast with Charlene and TonyaEpisode 21: The Anchors of AnxietyIn today's episode, your hosts confront the pervasive force of anxiety, exploring its causes, symptoms, and most importantly, tangible solutions to break free from its stronghold on people's lives. Join Charlene and Tonya as they share personal stories and insights, as wells as actionable steps to overcome anxious feelings and the crippling emotions that surround anxiety.
Email us at mailto:spilt.apodcast@gmail.com 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.facebo...2024-02-0650 minSpilt: A Podcast with Charlene and TonyaEpisode 20: Stress Unveiled: Navigating the ControversyCharlene and Tonya present to you another thought-provoking episode of Spilt, where they dive deep into the tangled web of stress. Is stress an inevitable part of life, or do we have a hand in its creation? Join them as they unravel the complexities of being overwhelmed by stress. Your hosts each share insights and personal experiences as well as ever evolving methods of coping with unwanted stressors.
During this episode, both Charlene and Tonya reflect on their varied perspectives and find consensus in the belief that stress is a multifaceted phenomenon. It's a dance between external...2024-01-3043 minSpilt: A Podcast with Charlene and TonyaEpisode 19: Aging Parents and the Heart of CaregivingJoin Charlene and Tonya in a heartfelt conversation as they navigate the complexities and nuances of caring for aging parents. Facing the reality that our parents need help is one thing, but answering that call is an entirely different journey. Drawing from their personal experiences, Charlene and Tonya candidly share the intricate dance of managing the care of aging parents.
From assisting with everyday tasks like bill payments, shopping, meal preparation, to navigating the complexities of medical care, the hosts delve into the multifaceted nature of this responsibility. The delicate balance between providing support and preserving their...2024-01-231h 00
Unapologetically WomanMayan Massage Benefits for Periods and Fertility and the History of Birth Control: Interview with Dr. Charlene Smith"Send us a text about the show"About the Show:🎙️Welcome to Unapologetically Woman, the podcast where we break the silence and stigma around women's health and beyond.Whether it's discussing the challenges of PMS, celebrating the beauty of pregnancy, or exploring the complexities of menopause, we're here to uplift and empower each other. I'm your host Ms. Tonya, and each week, we invite brave and inspiring women to share their stories, experiences, and wisdom.🎤In today's episode, we speak with Dr. Charlene Smith about the benefits of Mayan abdominal massage for periods and fert...2024-01-2236 minSpilt: A Podcast with Charlene and TonyaEpisode 18: Holiday ConfessionsIn this retrospective episode, Charlene and Tonya reflect on their own advice from Episode 15, Holiday Blues. They give an informal grade on how well they each handled holiday stressors and if they were able to stay mindful. This is an honest and informal chat with your hosts on the importance of taking personal stock in one's actions and giving grace where it's needed to avoid perfectionist traps.
Email us at mailto:spilt.apodcast@gmail.com if you have comments, questions, or ideas about future episodes. Be sure to follow, rate, and review to stay informed about future ep...2024-01-1631 minSpilt: A Podcast with Charlene and TonyaEpisode 17: The Complexities of Grief and Loss**Trigger warning**
This episode deals with death, dying, and serious medical diagnosis.
In this raw and real episode, Charlene and Tonya share their most personal grief experiences. There are many types of grief and several stages of grief. One thing for certain is that no two people experience grief the same way. You will understand that the grieving process is never linear and often one of the toughest trials humans every endure.
Tonya shares her many occasions of personal loss and how she did and didn't deal with them, which was closely linked to her...2024-01-091h 00Spilt: A Podcast with Charlene and TonyaEpisode 16: Intentions: The Power of PurposeCharlene and Tonya discuss approaching the new year with intentions.
Rather than setting negative resolutions, this episode will encourage you to set intentions for the new year, which will promote self-affirming thoughts and foster abundance and positivity in your life.
Email us at mailto:spilt.apodcast@gmail.com 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/
2024-01-0236 minSpilt: A Podcast with Charlene and TonyaEpisode 15: Jingle Bell BluesIn this episode, Charlene and Tonya delve into valuable strategies and practical solutions to help listeners navigate the heightened pressures that often accompany the holiday season. As the hustle and bustle of this joyful time ensues, finding balance can be a challenge for many. Some may encounter the holiday blues, while others might grapple with the weight of 'SAD' (Seasonal Affective Disorder).
Listen as the hosts explore the complexities of the holiday season as it relates to mental health. They dissect various methods known to combat seasonal stress. This episode is crafted to equip...2023-12-1246 minSpilt: A Podcast with Charlene and TonyaEpisode 14: Feeding Feelings: The Intertwined Journey of Emotional Eating and Body PerceptionJoin Charlene and Tonya in a heartfelt conversation as they openly share their personal journeys of grappling with poor body image. Reflecting on specific criticisms received at a young age, both hosts delve into the lasting impact these early experiences had on shaping their perceptions of imperfection. In this episode, they navigate the intricate relationship between dysfunctional thought processes surrounding body image and the potential mental and medical complications that may arise.
Explore with them the roots of overeating as a coping mechanism, a behavior often used to avoid confronting underlying problems and emotions...2023-12-051h 00Spilt: A Podcast with Charlene and TonyaEpisode 13: Triggers are emotional landmines.Charlene and Tonya dive headfirst into a topic many people attempt to avoid. Listen as they unpack the complexities surrounding triggers. From personal experiences to the broader landscape of mental health, join the conversation as they candidly share their own moments of "spilling" because of unresolved hurts and stuffed feelings. When left unchecked, triggers have the power to rule our lives. Together, the hosts explore the connection between triggers and mental health, pondering whether these emotional responses are mere warning signs or gateways to deeper understanding. Are all triggers inherently bad, or is there a silver lining to be...2023-11-281h 02Spilt: A Podcast with Charlene and TonyaEpisode 11: Boundaries: Protecting your peace.Join Charlene and Tonya as they delve into the complexities of setting healthy boundaries. In this episode, they tackle some pressing questions related to boundaries, such as: what are the fundamental principles of healthy boundaries? How do we distinguish between establishing boundaries and putting up walls? It's crucial to maintain the boundaries we set to safeguard our mental health and maintain inner peace. Throughout the episode, the hosts remain authentic and share their evolving relationships with boundaries.
Email us at mailto:spilt.apodcast@gmail.com if you have comments, questions, or ideas about future episodes...2023-11-2839 minSpilt: A Podcast with Charlene and TonyaEpisode 12: ReflectionsIn this episode, Charlene and Tonya reflect on past topics of the podcast. They discuss the ups and downs of sharing their personal journeys with mental health struggles. This episode is a throwback to "coffee talks" where this idea of creating a podcast originated. Please listen to an honest and enriching discussion they hope will be relatable and encouraging.
Email us at mailto:spilt.apodcast@gmail.com 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.co...2023-11-2146 minSpilt: A Podcast with Charlene and TonyaEpisode 10: Expect LessIn this podcast episode, Charlene and Tonya explore the enduring struggle with unrealistic expectations and propose a more beneficial approach of establishing requirements instead. They delve into the challenges of unrealistic expectations, such as the potential for resentment, which can significantly impact individuals dealing with mental health issues. By understanding the distinction between expecting and accepting, they shed light on the path to enhanced well-being and happiness.
Email us at mailto:spilt.apodcast@gmail.com if you have comments, questions, or ideas about future episodes. Be sure to follow, rate, and review to...2023-11-0741 minSpilt: A Podcast with Charlene and TonyaEpisode 9: Self-care is not SelfishIn this episode, Charlene and Tonya delve into the important topic of self-care. They highlight the pillars of self-care and describe how it's essential to maintaining good mental health. They debunk common myths about self-care, provide practical tips for integrating it into everyday life, and discuss the boundaries that often prevent individuals from making a regular commitment to self-care.
Email us at mailto:spilt.apodcast@gmail.com 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...2023-10-3147 minSpilt: A Podcast with Charlene and TonyaEpisode 8: Shame on YouCharlene and Tonya explore shame in episode 8, discussing its symptoms, causes, and impact on depression. They differentiate shame from guilt and share personal experiences with overcoming chronic shame, which can be rooted in trauma.
Email us at mailto:spilt.apodcast@gmail.com 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/
2023-10-2956 minSpilt: A Podcast with Charlene and TonyaEpisode 7: Close Enough to PerfectIn this thought-provoking episode, join hosts Charlene and Tonya as they delve deep into the intricate layers of perfectionism. Prepare to be surprised, just as they were, by the unexpected insights uncovered through their extensive research. Is the pursuit of perfection really all it's cracked up to be, or is there more beneath the surface?
"Join us as we explore whether perfectionism acts as a mask for underlying issues and shed light on some hidden misconceptions surrounding the quest for flawlessness. Tune in to gain a fresh perspective on perfectionism and its impact on our lives."
2023-10-1746 minSpilt: A Podcast with Charlene and TonyaEpisode 6: Guilty as Charged
In this episode, Charlene and Tonya share their personal experiences with guilt and how it affected their mental health. They explore the contrast between true guilt and false guilt, including topics such as victim blaming, the impact of survivorship, Mommy guilt, and the challenges of coping with depression and guilt combined.
Email us at mailto:spilt.apodcast@gmail.com 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...2023-10-1037 minSpilt: A Podcast with Charlene and TonyaEpisode 5: Depression: Shedding Light on the ShadowsCharlene and Tonya take a deep dive into the complex nature of depression. In this discussion, they aim to shatter common misconceptions about the condition while providing helpful insights, tools, and personal anecdotes from their own healing journeys. This comprehensive conversation explores the positive, negative, and challenging aspects of depression, offering a fresh perspective on this often-stigmatized topic. With honesty and vulnerability, Charlene and Tonya hope to provide a glimpse into their own struggles and experiences and help others find hope and healing.
*****Sensitive topic warning: Mention of suicide statistics and suicidal ideation. *****
2023-10-0347 minSpilt: A Podcast with Charlene and TonyaEpisode 4: Tonya's storyIn this episode, Charlene interviews Tonya, who shares her childhood story as she remembers it, and the life she created with her large family. This will include growing up in a small town, survivorship, and challenges relating to unique family situations. She gives insights into coping with tragedy and overcoming grief and how repressing emotions led to depression and self-worth struggles.
Email us at mailto:spilt.apodcast@gmail.com 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...2023-09-2645 minSpilt: A Podcast with Charlene and TonyaEpisode 3: Charlene's StoryIn this episode, Tonya will interview Charlene, who will give us a glimpse into her life and childhood as she remembers it. She will include some highlights in her life, which set the stage for depression, anxiety, shame, rebellion, trust issues, and dysfunctional coping mechanisms. Listeners should be encouraged by her bravery in sharing her story as well as her ability to take charge of her mental wellness as she continues to heal.
Warning: This episode includes sensitive subjects: divorce, infidelity, childhood trauma including abuse.
Email us at mailto:spilt.apodcast@gmail...2023-09-1943 minSpilt: A Podcast with Charlene and TonyaEpisode 2: Mental hoarding: Clinging to the PastIn this episode, we will discuss the concept of mental hoarding, which is storing clutter inside the mind. 2023-09-1231 minSpilt: A Podcast with Charlene and TonyaEpisode 1: What is spilling?Introduction to The Spilt Podcast. Charlene and Tonya talk about why they wanted to create this podcast. In this episode, you will hear about the hardships they endured to get this project up and running. This is a brief introduction of how they discovered their mental health was poor, which led to their friendship. Many years later, they are ready to share their healing journey with others in hopes others might be encouraged or helped. You will find out what it means to spill in regard to emotional, spiritual, and physical wellbeing. 2023-09-0529 minSpilt: A Podcast with Charlene and TonyaSpilt: The TeaserComing soon... another mental health podcast. But ours is different.2023-08-2900 min
The BraveMaker Podcast189: 1+1=Tuna Fish with screenwriter/producer Craig T. Williamshttps://www.instagram.com/redwallpro/
A native New Yorker, Craig T. Williams is a writer/producer/editor at Red Wall Productions, a film production company he founded over twenty years ago with his wife and partner of 21 years, Rosalyn Coleman Williams. Together they have created over 50 film projects including features, documentaries and narrative short films.
Currently Craig is a part of the writing staff on the third season of the TV show “TERROR LAKE DRIVE” on ALLBLK, an AMC Streamer. Craig just completed production of “GAME NITE” a feature film he wrote and produced, directed by Tony Award Winner T...2023-05-1156 min
Let's Talk JusticeMental Health and Wellness: Workplace, Church, School, Home and CommunityJoin us as we have a discussion about Mental Health and Wellness. Stress, Fear and Domestic violence has increased in our communities during the COVID-19 pandemic. Stay-at-home orders have also heightened the intensity of mental health issues. All are areas where parents, families, pastors, congregations and communities are being affected in ways unknown to our present generations.
We will have a discussion with mental health and medical professionals. Our guests will include Dr. Charlene Rainey-Bell (License Family Nurse Practitioner), Tonya D. Johnson-Gordon, LCSW (Director of Clinical Services at Gordon Wellness LLC) and Nadia Bender, MSW (Supervisee in Social Work at Gor...2020-05-1500 min