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!
39episodes
Episodes
Newest firstAll episodes
How to Reinvent Yourself and Build Confidence (Overcome Identity Crisis)
2w ago00:21:29Tap to summarizeSend us Fan Mail🎁 Free Resource from EstynIf this episode resonated with you and you want to understand where you are in your life right now, Estyn shares a simple tool to help you evaluate different areas of your life and see where you need to focus next.👉 Get started here: https://firstonesfree.com/If you feel stuck in who you are, struggle with confidence, or feel like you have lost your sense of identity, this episode is for you.In this episode of The Mental Health Janitors, Aaron “Sgt Q” Quinonez sits down with Estyn Elan, a style image consultant, to break down how identity, self image, and confidence are shaped and how you can rebuild them with intention.You will learn how many people go through identity shifts during life transitions like becoming a parent, moving to a new environment, or going through major life changes, and why these moments often lead to confusion, low self esteem, and feeling disconnected from yourself.This episode also explores how self mastery starts with understanding who you are beyond roles and expectations, and how your appearance, communication, and daily habits all play a role in how you show up in the world.You will learn a simple system to evaluate your life, identify where you feel out of alignment, and begin rebuilding your confidence from the inside out.The goal is not to become someone else, but to fully step into who you are meant to be.Watch if you are searching forHow to build confidenceHow to reinvent yourselfIdentity crisis helpHow to improve self imagePersonal growth and self developmentTimestamps00:00 Welcome to The Mental Health Janitors01:00 Growing Up with Limited Perspective02:30 Expanding Identity Through Travel04:00 Identity Crisis as a New Mom06:00 Why Most People Struggle with Self Esteem08:00 Self Mastery and Finding Your True Identity10:00 How Self Image Affects Confidence12:30 The 7 Step System for Personal Transformation16:00 The Compass of Life Direction Tool19:00 Real Life Transformation Stories and Next StepsBe 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_/Disclaimer: Educational only; not medical advice.Support the show
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The Trauma Lens: How Past Wounds Affect Your Marriage
3w ago00:28:01Tap to summarizeSend us Fan MailMost marriages don't suffer because of communication problems. They suffer because of unresolved wounds, unchecked emotions, unrealistic expectations, and baggage that never got dealt with.In this powerful episode of Mental Health Janitors, Sgt Q and Doc Jess tackle the hard truths about marriage, emotional healing, faith, trauma, and personal responsibility. They break down why lasting change doesn't happen when you focus on fixing your spouse—it happens when you confront what needs to change within yourself.From PTSD and emotional triggers to limiting beliefs, mindset, and relationship growth, this conversation delivers practical wisdom, real-life experience, and actionable tools to help you build stronger relationships and a stronger life.If you're tired of the same arguments, the same frustrations, and the same cycles repeating themselves, this episode will challenge the way you think about marriage and personal growth.🎧 Tune in now. Stop waiting for someone else to change. Start doing the work that changes everything.Episode Highlights:00:00 - Welcome to The Mental Health Janitors07:26 - The Lies You Believe Are Holding You Back09:12 - When Performance Becomes Your Identity14:19 - Most People Talk Too Much About Themselves15:07 - How to Destroy Imposter Syndrome17:11 - Slay the Giant in Front of You20:40 - Stop Letting Your Thoughts Control You23:51 - Master Your Emotions Before They Master YouBe part of a growing community having real conversations about veteran mental health, PTSD, trauma, faith, resilience, and healing. Find support, purpose, and practical tools to move forward. 🔗 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/Support the show
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How to Reinvent Yourself and Build Confidence (Overcome Identity Crisis)
3w ago00:21:29Tap to summarizeSend us Fan Mail🎁 Free Resource from EstynIf this episode resonated with you and you want to understand where you are in your life right now, Estyn shares a simple tool to help you evaluate different areas of your life and see where you need to focus next.👉 Get started here: https://firstonesfree.com/If you feel stuck in who you are, struggle with confidence, or feel like you have lost your sense of identity, this episode is for you.In this episode of The Mental Health Janitors, Aaron “Sgt Q” Quinonez sits down with Estyn Elan, a style image consultant, to break down how identity, self image, and confidence are shaped and how you can rebuild them with intention.You will learn how many people go through identity shifts during life transitions like becoming a parent, moving to a new environment, or going through major life changes, and why these moments often lead to confusion, low self esteem, and feeling disconnected from yourself.This episode also explores how self mastery starts with understanding who you are beyond roles and expectations, and how your appearance, communication, and daily habits all play a role in how you show up in the world.You will learn a simple system to evaluate your life, identify where you feel out of alignment, and begin rebuilding your confidence from the inside out.The goal is not to become someone else, but to fully step into who you are meant to be.Watch if you are searching forHow to build confidenceHow to reinvent yourselfIdentity crisis helpHow to improve self imagePersonal growth and self developmentTimestamps00:00 Welcome to The Mental Health Janitors01:00 Growing Up with Limited Perspective02:30 Expanding Identity Through Travel04:00 Identity Crisis as a New Mom06:00 Why Most People Struggle with Self Esteem08:00 Self Mastery and Finding Your True Identity10:00 How Self Image Affects Confidence12:30 The 7 Step System for Personal Transformation16:00 The Compass of Life Direction Tool19:00 Real Life Transformation Stories and Next StepsBe 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_/Disclaimer: Educational only; not medical advice.#selfimprovement #inspiration #confidence #selfconfidence #selfesteemSupport the show
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Why Memorial Day Hits Veterans So Deeply (PTSD & Trauma)
4w ago00:09:31Tap to summarizeSend us Fan MailSome pain does not disappear with time.Sometimes it stays buried until a moment, a song, or a memory brings everything back to the surface.In this emotional episode of Mental Health Janitors, Aaron “Sgt Q” Quinonez and Doc Jess talk about PTSD, survivor’s guilt, faith, trauma healing, and the hidden emotional weight many combat veterans carry for years. What began as a simple conversation about a video on social media turned into a powerful reflection on sacrifice, grief, and the freedom that healing can bring.It explores the connection between combat trauma, emotional healing, Christianity, survivor’s guilt, and post-traumatic growth. It is a reminder that healing often begins when people stop suffering in silence and allow others into their story.If you are carrying guilt, grief, shame, or emotional pain, this conversation may help you take the first step toward healing.Timestamps:0:00 - Welcome to The Mental Health Janitors0:43 - The Triggering Video and Emotional Honesty01:24 - The Emotional Clip (Brotherly Love and Safety)01:46 - Battlefield, Worship, and Internal Struggle04:10 - Combat Trauma Story: Sacrifice on the Front Lines05:15 - Group Therapy, Survivor’s Guilt, and Shared Experience06:55 - Reframing Survivor’s Guilt: From Burden to Honor07:45 - Spiritual Parallel: Christ’s Sacrifice and Christian Freedom07:20 - Purpose in Pain: Inviting Others into Your Suffering08:07 - Practical Steps: How Listeners Can Start Their Healing Journey🔗 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/Support the show
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VA Disability Explained: PTSD, Medication-Based Ratings & The Fight Over Veteran Care
May 1900:40:19Tap to summarizeSend us Fan MailMemorial Day can carry a very different meaning for veterans living with trauma, grief, and survivor’s guilt.For many, the battles did not end after coming home.In this episode of Mental Health Janitors, Aaron “Sgt Q” Quinonez and Doc Jess talk about PTSD, VA disability struggles, survivor’s guilt, and the emotional weight many veterans silently carry for years. They unpack the VA’s proposed medication-based disability changes, share personal experiences with broken systems and trauma recovery, and explain why healing often starts with community, purpose, and honest conversations.They also share the impact of Operation Restore Hope, a veteran healing retreat focused on trauma education, service, and rebuilding connection after war.This episode is a reminder that healing does not happen overnight, but one conversation, one step, and one moment of vulnerability can change the direction of someone’s life.Listen in to learn how trauma affects the brain, why unresolved pain keeps people stuck, and how purpose, connection, and vulnerability can help people reclaim their lives after trauma.#PTSD #VeteranMentalHealth #MentalHealthJanitors #TraumaHealing #VAClaims #MilitaryPTSD #SurvivorsGuilt #MemorialDayTimestamps:00:00 - Welcome to The Mental Health Janitors03:14 - Western Medicine, Pharma Limits Veteran Mental Health05:13 - VA Disability Rating System Impacts PTSD Veterans11:37 - Veterans Share VA Mental Health Treatment Experiences11:50 - Operation Restore Hope Creates Veteran Healing Impact12:04 - Importance Of NGOs Supporting Veteran Mental Health12:22 - Social Media Driving Veteran Mental Health Advocacy Efforts37:51 - Future Of Veteran Mental Health Support ProgramsBe part of our growing community where honest conversations about veteran mental health, PTSD recovery, VA disability challenges, trauma healing, survivor’s guilt, and post-traumatic growth help people understand the impact of combat and service, rebuild emotional resilience, navigate broken systems, and take ownership of their healing journey while learning how to process the mental and emotional weight life and service 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/SgtQ13LinkedIn – https://www.linkedin.com/in/keynotespeakerbusinessscalingcoachbetabloxjudgerealitytvstarpodcaster/#PTSDRecovery #VeteranMentalHealth #VAClaimsSupport the show
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Low Information Person Syndrome (LIPS) Explained | Why People Reject Facts
May 1300:27:25Tap 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
May 500:39:20Tap 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)
May 100:19:21Tap 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
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Apr 2800:25:56Tap 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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