Podcast
The Mental Health Janitors
Hosted by Aaron Quinonez and Jessica Burgans · EN
We help you clean up the mess in your head. Aaron and Jess help navigate through the wonderful and sometimes scary world of therapy to educate you, empower you, and encourage you through your difficult times. Join Us Today!
34episodes
Episodes
Newest firstAll episodes
Low Information Person Syndrome (LIPS) Explained | Why People Reject Facts
1w ago00:27:25Tap to summarizeSend us Fan MailSmall moments can quietly shape how we understand the world.A headline shared too fast, a comment taken out of context, or a strong emotional reaction can quickly turn into certainty before the full story is understood. When that happens, people stop listening to learn and start listening to defend what they already believe.In this episode of Mental Health Janitors, Aaron “Sgt Q” Quinonez and Doc Jess break down how low information thinking shows up in everyday life and why people often react before they reflect. They explore how emotion, social media, and mental shortcuts can shape what we think is true and lead to conflict even in conversations about mental health.They also talk about cognitive dissonance and why the brain rejects new information when it challenges what someone already believes. Instead of slowing down, people often protect their current view even when better information is available.This episode is a reminder that clarity comes from slowing down, not from having the loudest opinion. Listen in and learn how to catch patterns that cloud thinking so you can respond with more awareness instead of reaction.Timestamps:00:00 - Welcome to The Mental Health Janitors02:45 - Low Information Thinking Explained Clearly06:06 - Mental Health Tools and Awareness Tips11:35 - Cognitive Dissonance in Mental Health16:33 - Gender Affirming Care Mental Health Debate22:18 - Finding Common Ground in Conversations25:27 - Mental Health Awareness Final TakeawaysBe part of our growing online family where real conversations about mental health, emotional regulation, cognitive bias, anxiety management, and personal growth help people understand how the mind works, rebuild healthier thinking patterns, and take ownership of their thoughts and responses while learning how to clean up the mental mess life can create. 🔗 Join our community: https://www.facebook.com/groups/1988960518109166/Listen on:🎧 Spotify: https://open.spotify.com/show/0nPegvqPi1AO47Xbx3EvNz?si=d2cdfa086c32460c🎧 Website: https://thementalhealthjanitors.com/🎧 Apple Podcasts: https://podcasts.apple.com/nz/podcast/the-mental-health-janitors/Connect with Aaron “Sgt Q” Quinonez:Website- https://sgtq.net/ Facebook – https://www.facebook.com/SgtQ13LinkedIn – https://www.linkedin.com/in/keynotespeakerbusinessscalingcoachbetabloxjudgerealitytvstarpodcaster/Instagram – https://www.instagram.com/sgt.q_/#MentalHealthAwareness #CriticalThinking #EmotionalRegulationSupport the show
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The Real Reason Veterans Struggle With Pain, Sleep & Recovery
2w ago00:39:20Tap to summarizeSend us Fan MailThe mission ends. The impact doesn’t.What your body goes through during military service: constant strain, heavy loads, lack of recovery adds up over time. And when you carry those same habits into civilian life, the effects only compound.In this episode of Mental Health Janitors, Sergeant Q and Doc Jess get real about the long-term toll of service. From physical injuries to survival based routines, they break down why so many people struggle with recovery after years of pushing past their limits.They also talk about what actually works when it comes to rebuilding your health starting with discipline, awareness, and the right foundations.Because healing isn’t instant but it is possible.Full episode out now. Tune in to listen Timestamps:00:00 - Welcome to The Mental Health Janitors05:00 - Post-Military Lifestyle and Health Issues10:23 - Introduction to Evolve and Mental Health 14:08 - What Peptides Really Do to Your Body 30:53 - Challenges with FDA Approval and Pharmaceutical Companies 37:53 - Personal Experiences with Peptides 38:12 - The Hidden Link Between Peptides and Mental Health 38:30 - Final Takeaways Be part of our growing online family where real conversations about military life, recovery, and mental health help people understand what happens after service, rebuild healthier habits, and take ownership of both mind and body while learning how to clean up the mental and physical mess life can leave behind. 🔗 Join our community: https://www.facebook.com/groups/1988960518109166/Listen on:🎧 Spotify: https://open.spotify.com/show/0nPegvqPi1AO47Xbx3EvNz?si=d2cdfa086c32460c🎧 Website: https://thementalhealthjanitors.com/🎧 Apple Podcasts: https://podcasts.apple.com/nz/podcast/the-mental-health-janitors/Connect with Aaron “Sgt Q” Quinonez:• Website- https://sgtq.net/ • Facebook – https://www.facebook.com/SgtQ13• LinkedIn – https://www.linkedin.com/in/keynotespeakerbusinessscalingcoachbetabloxjudgerealitytvstarpodcaster/• Instagram – https://www.instagram.com/sgt.q_/Support the show
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How to Take Back Control of Your Mind (Stop Negative Self Talk)
3w ago00:19:21Tap to summarizeSend us Fan MailIf you feel stuck in life, constantly doubting yourself, or replaying the same negative thoughts over and over, this episode is for you.In this episode of The Mental Health Janitors, Aaron “Sgt Q” Quinonez sits down with Paul, a men’s mental health coach, to break down how your identity, self worth, and life direction are often shaped by voices that were never yours to begin with.You will learn how people unknowingly live by beliefs formed by family, society, and past experiences, and why those patterns lead to self sabotage, feeling not enough, and staying stuck. Paul shares his personal journey of struggling with identity, shame, and expectations, and how he learned to take back control by changing the internal narrative.This episode also explores why negative self talk feels so real, how the brain gets stuck in repeating patterns, and how one simple question can begin to shift everything. You will learn how to respond differently to your thoughts, how to open up new possibilities, and how small daily practices can start to rewire the way you think and live.The goal is not to silence your thoughts, but to take control of which ones you follow.Watch if you are searching for• How to stop negative self talk• How to take control of your mind• How to stop self sabotage• Men’s mental health support• How to rebuild self worthTimestamps00:00 - Welcome to The Mental Health Janitors01:10 - Paul’s Story and Identity Struggles02:50 - How Labels Shape Self Worth04:30 - Society’s Influence on Your Inner Voice06:10 - Why People Feel Not Good Enough08:00 - Understanding Self Sabotage Patterns10:00 - Whose Voice Are You Listening To12:00 - The Question That Changes Your Thinking14:20 - Rewiring Your Mind and Breaking Patterns16:30 - The 7 Day Practice and Next Steps🎁 Free Resource from PaulIf this conversation resonates with you and you are ready to take back control of your thoughts and break free from negative patterns, Paul is offering a simple 7 day guided practice to help you shift your internal narrative and create new possibilities for your life.👉 Get started here: https://firstonesfree.com/Be part of our online family where faith meets mental health, and honest conversations with your spouse turn struggles into growth.Find practical strategies, real testimonies, and truth that doesn’t flinch.🔗 Join our community: https://www.facebook.com/groups/1988960518109166/Listen on:🎧 Spotify: https://open.spotify.com/show/0nPegvqPi1AO47Xbx3EvNz?si=d2cdfa086c32460c🎧 Website: https://thementalhealthjanitors.com/🎧 Apple Podcasts: https://podcasts.apple.com/nz/podcast/the-mental-health-janitors/Connect with Aaron “Sgt Q” Quinonez:Facebook – https://www.facebook.com/SgtQ13LinkedIn – https://www.linkedin.com/in/keynotespeakerbusinessscalingcoachbetabloxjudgerealitytvstarpodcaster/Instagram – https://www.instagram.com/sgt.q_/Support the show
Transcribe →The 10-Second Pause That Builds Emotional Control and Mental Discipline
3w ago00:25:56Tap to summarizeSend us Fan MailMoments of reaction can quietly shape the direction of your life.One triggered moment can escalate into anger, defensiveness, and words you did not plan to say. In those moments, your brain shifts into survival mode, and it becomes harder to think clearly, pause, or respond with intention. What starts as an emotional spark can quickly turn into conflict, regret, or disconnection.In this episode of Mental Health Janitors, Sergeant Q and Billy the Barber unpack what it really means to move from emotional reactivity to self control. They break down the difference between walking in the flesh and walking in the Spirit in a way that actually makes sense through neuroscience, showing how the brain processes automatic thoughts, emotional responses, and survival driven reactions.They also introduce one simple but powerful tool that can change everything, the pause. That small 10 second window between trigger and reaction that helps reset your mind, reduce emotional intensity, and give you space to choose a better response instead of defaulting to impulse.Through real life moments from barber shop conversations to personal stories of anger, discipline, and growth, this episode shows what mental and spiritual fitness looks like in everyday decisions, not just theory.If you have ever struggled with anger, emotional overwhelm, or reacting before thinking, this conversation will help you slow down, recognize your patterns, and start building real self control one moment at a time.🎧 Listen in and start practicing the pause in your next triggering moment.Timestamps:00:00 - Welcome to The Mental Health Janitors01:19 - Billy’s Journey From Anger To Control15:33 - Fruit Of Spirit In Real Life15:51 - Thinking Brain Vs Survival Brain Explained21:19 - Power Of Pause Builds Mental Discipline21:34 - Real Life Emotional Control Examples21:48 - Build Mental Strength Through DisciplineBe part of our growing online family where mental health, personal growth, and honest conversations help people build resilience, take ownership of their lives, and learn how to clean up the mess in their heads.🔗 Join our community: https://www.facebook.com/groups/1988960518109166/Listen on:🎧 Spotify: https://open.spotify.com/show/0nPegvqPi1AO47Xbx3EvNz?si=d2cdfa086c32460c🎧 Website: https://thementalhealthjanitors.com/🎧 Apple Podcasts: https://podcasts.apple.com/nz/podcast/the-mental-health-janitors/Connect with Aaron “Sgt Q” Quinonez:Website- https://sgtq.net/ Facebook – https://www.facebook.com/SgtQ13LinkedIn – https://www.linkedin.com/in/keynotespeakerbusinessscalingcoachbetabloxjudgerealitytvstarpodcaster/Instagram – https://www.instagram.com/sgt.q_/#RelationshipCommunication #EmotionalConnection #MarriageAdviceSupport the show
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Black and White Thinking Is Keeping You Stuck in Depression (Behavioral Activation Fix)
Apr 2100:20:44Tap to summarizeSend us Fan MailSmall patterns in your thinking can quietly shape the way you see everything.A single experience can turn into a fixed belief, and over time that belief can limit your options, your reactions, and your relationships. What starts as one moment becomes a pattern where everything feels all or nothing, right or wrong, success or failure.In this episode of Mental Health Janitors, Aaron “Sgt Q” Quinonez and Doc Jess break down dichotomous thinking, also known as black and white thinking, and how it shows up in everyday life. From relationships to personal discipline, they explore how this mental pattern creates unrealistic expectations and keeps people stuck in cycles of frustration and inconsistency.They also talk about how outside influences like social media can strengthen this type of thinking, making it harder to slow down, ask questions, and see other perspectives.More importantly, they introduce a practical tool called behavioral activation. Instead of waiting to feel motivated, they explain how small meaningful actions can build momentum and help shift your mindset over time. It may seem simple, but when used consistently, it can change how you approach habits, goals, and challenges.Through real examples and practical tools, this episode helps you notice unhelpful thinking patterns, open up your perspective, and take action in a way that moves you forward.🎧 Listen in and start building change one small step at a time.Timestamps:00:00 - Welcome to The Mental Health Janitors02:56 - Social Media Is Warping Your Thinking09:34 - Cognitive Distortions Are Running Your Mind11:55 - Behavioral Activation Breaks the Cycle18:10 - Use Behavioral Activation Daily19:02 - Take Control of Your Thinking TodayBe part of our growing online family where mental health, personal growth, and honest conversations help people build resilience, take ownership of their lives, and learn how to clean up the mess in their heads.🔗 Join our community: https://www.facebook.com/groups/1988960518109166/Listen on:🎧 Spotify: https://open.spotify.com/show/0nPegvqPi1AO47Xbx3EvNz?si=d2cdfa086c32460c🎧 Website: https://thementalhealthjanitors.com/🎧 Apple Podcasts: https://podcasts.apple.com/nz/podcast/the-mental-health-janitors/Connect with Aaron “Sgt Q” Quinonez:Website- https://sgtq.net/ Facebook – https://www.facebook.com/SgtQ13LinkedIn – https://www.linkedin.com/in/keynotespeakerbusinessscalingcoachbetabloxjudgerealitytvstarpodcaster/Instagram – https://www.instagram.com/sgt.q_/Support the show
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The Hidden Link Between Mental Health, Anxiety, Depression & Addiction Recovery (And Why Structure Changes Everything)
Apr 1700:19:35Tap to summarizeSend us Fan MailMental health does not fall apart all at once. It breaks down quietly through habits, silence, and the things we avoid. What you do each day either supports your life or slowly works against it.In this episode of The Mental Health Janitors, Sgt. Q sits down with Marc and Kelsey to talk about what really helps people move forward. They go beyond awareness and focus on real change through structure, support, and learning how to face what is going on inside instead of hiding from it.Marc shares his story of living with anxiety and panic attacks without understanding what was happening. That confusion led to addiction and a cycle that felt impossible to escape. His journey shows how pain can turn into unhealthy coping patterns and how speaking up can begin to change everything.They also break down their Mind Body Rhythm approach, a simple way to connect your thoughts, your daily habits, and your routine so you can build stability and stay grounded over time.If you have ever felt overwhelmed, stuck in the same patterns, or like you are carrying everything alone, this episode will connect with you.💡 Listen all the way through and take a step toward building a life that actually supports you.Timestamps:00:00 - Welcome to The Mental Health Janitors02:22 - Mental Health Recovery From Addiction and Anxiety04:14 - Structure and Support for Mental Health Stability07:25 - Mind Body Rhythm for Mental Health Balance08:51 - Free Mental Health Assessment and Recovery Guide13:35 - Next Steps for Mental Health Growth and Healing14:51 - Addiction Recovery Story That Changes Lives 🎁 Free Resource from Marc & KelseyIf this conversation resonated with you and you’re ready to move beyond awareness into real structure, daily discipline, and emotional resilience, Marc & Kelsey are offering a free resource to help you take your first step toward stability and lasting change.👉 Claim Marc & Kelsey’s free offer here:https://firstonesfree.com/ Be part of our online family where faith meets mental health, and honest conversations with your spouse turn struggles into growth.Find practical strategies, real testimonies, and truth that doesn’t flinch.🔗 Join our community: https://www.facebook.com/groups/1988960518109166/Listen on:🎧 Spotify: https://open.spotify.com/show/0nPegvqPi1AO47Xbx3EvNz?si=d2cdfa086c32460c🎧 Website: https://thementalhealthjanitors.com/🎧 Apple Podcasts: https://podcasts.apple.com/nz/podcast/the-mental-health-janitors/Connect with Aaron “Sgt Q” Quinonez:Facebook – https://www.facebook.com/SgtQ13LinkedIn – https://www.linkedin.com/in/keynotespeakerbusinessscalingcoachbetabloxjudgerealitytvstarpodcaster/Instagram – https://www.instagram.com/sgt.q_/Support the show
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This Marriage Communication Framework Stops Arguments Before They Even Escalate
Apr 1400:30:02Tap to summarizeSend us Fan MailSmall habits can quietly shape the direction of a relationship. Even a small miscommunication can build into distance, frustration, and eventually disconnection. Reactions take over, defensiveness rises, and conversations turn into arguments instead of solutions.In this episode of Mental Health Janitors, Aaron "Sgt Q" Quinonez and Doc Jess break down the real reasons relationships fall apart. They challenge the idea that communication is the only issue and go deeper into the patterns beneath the surface as connection begins to fade. From the early stage of attraction to the shift into self-protection, they explain how couples slowly drift without realizing it.They also share a simple but powerful communication framework that helps remove blame, lower tension, and create space for real conversations. It may seem basic at first, but when used consistently, it can completely change how conflict is handled.Through honest examples and practical tools, this episode helps you recognize unhealthy patterns, take ownership of your responses, and approach conversations in a way that builds understanding instead of division.🎧 Listen in and start applying it in your next conversation.Timestamps:00:00 - Welcome to The Mental Health Janitors01:13 - It’s Not Just Communication Problems07:20 - Couples Slowly Drift Into Strangers10:20 - Couples Who Pray Rarely Divorce14:51 - Don’t Trust Your Emotional Brain20:20 - Small Issues Become Big Conflicts23:10 - Blame Turns Into Real Connection25:30 - This Script Rewires Your MarriageBe part of our growing online family where mental health, personal growth, and honest conversations help people build resilience, take ownership of their lives, and learn how to clean up the mess in their heads.🔗 Join our community: https://www.facebook.com/groups/1988960518109166/Listen on:🎧 Spotify: https://open.spotify.com/show/0nPegvqPi1AO47Xbx3EvNz?si=d2cdfa086c32460c🎧 Website: https://thementalhealthjanitors.com/🎧 Apple Podcasts: https://podcasts.apple.com/nz/podcast/the-mental-health-janitors/Connect with Aaron “Sgt Q” Quinonez:Website- https://sgtq.net/ Facebook – https://www.facebook.com/SgtQ13LinkedIn – https://www.linkedin.com/in/keynotespeakerbusinessscalingcoachbetabloxjudgerealitytvstarpodcaster/Instagram – https://www.instagram.com/sgt.q_/Support the show
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How Mob Mentality, Social Media, and Political Extremism Fuel Division and Conflict
Apr 700:16:01Tap to summarizeSend us Fan MailGroup energy can change people fast.What starts as fun or simple agreement can quickly turn into something you didn’t plan. Emotions get high, thinking slows down, and you end up reacting instead of choosing what to do.In this episode of Mental Health Janitors, Aaron "Sgt Q" Quinonez and Doc Jess talk about mob mentality, emotional reactivity, and how people get pulled into extreme behavior in group settings and online spaces. They break down how these situations build, why they feel so intense, and how quickly things can get out of hand.They also explain the role of micro cognitive distortions, especially shame, and how it keeps us from admitting when we’re wrong. Instead of taking ownership, we defend, justify, and dig ourselves deeper, which only fuels conflict and pushes us further from reality.With real stories and practical insight, this episode helps you recognize what’s happening in the moment, slow down your reactions, and build the self-awareness needed to stay grounded instead of getting swept up in the noise.🎧 Tune in and join the conversation.Timestamps:00:00 - Welcome to The Mental Health Janitors02:04 - Mob Mentality Story Teen Chaos Lesson06:17 - Protests Turning Violent Emotional Triggers Explained11:02 - Political Extremes Both Sides Toxic Behavior15:24 - Why Admitting Mistakes Feels So Hard18:01 - Marriage Conflict Example Cognitive Distortion Awareness22:28 - Empower Yourself Growth Mindset Take ActionBe part of our growing online family where mental health, personal growth, and honest conversations help people build resilience, take ownership of their lives, and learn how to clean up the mess in their heads.🔗 Join our community: https://www.facebook.com/groups/1988960518109166/Listen on:🎧 Spotify: https://open.spotify.com/show/0nPegvqPi1AO47Xbx3EvNz?si=d2cdfa086c32460c🎧 Website: https://thementalhealthjanitors.com/🎧 Apple Podcasts: https://podcasts.apple.com/nz/podcast/the-mental-health-janitors/Connect with Aaron “Sgt Q” Quinonez:Website- https://sgtq.net/ Facebook – https://www.facebook.com/SgtQ13LinkedIn – https://www.linkedin.com/in/keynotespeakerbusinessscalingcoachbetabloxjudgerealitytvstarpodcaster/Instagram – https://www.instagram.com/sgt.q_/Support the show
Transcribe →How to Stay Emotionally Grounded This Easter Family Gatherings
Mar 3100:21:22Tap to summarizeSend us Fan MailBefore you sit with your family this Easter, watch this.Family gatherings, holidays, and difficult relationships can bring a lot of stress and anxiety, especially when past experiences didn’t go well. Many times, we walk into these situations already expecting conflict, and without realizing it, our brain starts looking for problems before anything even happens.In this episode of Mental Health Janitors, Sgt Q and Doc Jess talk about negative bias, toxic family patterns, and the importance of boundaries. They explain the difference between trying to control other people and learning to control your own behavior, reactions, and what you will tolerate.They also introduce a simple mental tool called the Six Pack Method, which helps you challenge automatic negative thoughts, change your emotional responses, and rewire your brain over time through neuroplasticity.With practical examples and simple tools, this episode helps you walk into difficult situations with a plan, stay in control of your emotions, and build emotional resilience instead of reacting on impulse.🎧 Tune in and join the conversation.Timestamps:00:00 - Welcome to The Mental Health Janitors02:19 - Your Brain Is Looking For Problems04:06 - Boundaries Are About You, Not Them10:25 - Walk In With A Plan, Not An Attitude14:51 - Challenge Your First Thought19:16 - Mental Strength Comes From RepetitionBe part of our growing online family where mental health, personal growth, and honest conversations help people build resilience, take ownership of their lives, and learn how to clean up the mess in their heads.🔗 Join our community: https://www.facebook.com/groups/1988960518109166/Listen on:🎧 Spotify: https://open.spotify.com/show/0nPegvqPi1AO47Xbx3EvNz?si=d2cdfa086c32460c🎧 Website: https://thementalhealthjanitors.com/🎧 Apple Podcasts: https://podcasts.apple.com/nz/podcast/the-mental-health-janitors/Connect with Aaron “Sgt Q” Quinonez:Website- https://sgtq.net/ Facebook – https://www.facebook.com/SgtQ13LinkedIn – https://www.linkedin.com/in/keynotespeakerbusinessscalingcoachbetabloxjudgerealitytvstarpodcaster/Instagram – https://www.instagram.com/sgt.q_/#mentalhealth #selfawareness #emotionalintelligenceSupport the show
Transcribe →Caregiver Burnout: Signs You're Overwhelmed (And What To Do)
Mar 3100:14:41Tap to summarizeSend us Fan MailThe hardest part of caregiving is the stress you don’t see.Most people are holding it together on the outside while quietly carrying pressure on the inside. Raising kids, supporting family members, working, and managing life all at once can slowly drain your mental and emotional energy without you even noticing.In this episode of The Mental Health Janitors, host Aaron “Sgt Q” Quinonez sits down with nurse and caregiver advocate Shawanda Lashae Carson to talk about the hidden emotional weight caregivers carry every day.Shawanda shares her personal experience of balancing motherhood, nursing, and entrepreneurship while dealing with overwhelm that built up over time. She explains how burnout rarely starts as a crisis. It starts as small signs that get ignored.This episode helps you slow down, recognize the early signs, and build tools that protect your mental health before burnout takes over.🎧 Tune in and join the conversation.Episode Highlights: 00:00 - Welcome to The Mental Health Janitors 02:41 - The Hidden Load Caregivers Carry 06:18 - Why Burnout Builds Quietly Over Time 10:02 - Balancing Motherhood, Nursing, and Business🎁 Free Resource from ShawandaIf this episode resonated with you and you want to better understand the hidden emotional weight caregivers carry while balancing motherhood, work, and everyday life, Shawanda Lashae Carson shares her personal experience and insights on burnout, overwhelm, and the early signs that often go unnoticed.👉 Claim Shawanda free offer here:https://firstonesfree.com/Be part of our growing online family where real conversations around mental health, responsibility, and emotional awareness help us build stronger, more resilient lives.🔗 Join our community: https://www.facebook.com/groups/1988960518109166/Listen on:🎧 Spotify: https://open.spotify.com/show/0nPegvqPi1AO47Xbx3EvNz?si=d2cdfa086c32460c🎧 Website: https://thementalhealthjanitors.com/🎧 Apple Podcasts: https://podcasts.apple.com/nz/podcast/the-mental-health-janitors/Connect with Aaron “Sgt Q” Quinonez:Website- https://sgtq.net/ Facebook – https://www.facebook.com/SgtQ13LinkedIn – https://www.linkedin.com/in/keynotespeakerbusinessscalingcoachbetabloxjudgerealitytvstarpodcaster/Instagram – https://www.instagram.com/sgt.q_/Support the show
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