Before 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 Janitors
02:19 - Your Brain Is Looking For Problems

04:06 - Boundaries Are About You, Not Them

10:25 - Walk In With A Plan, Not An Attitude

14:51 - Challenge Your First Thought

19:16 - Mental Strength Comes From Repetition

Be 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/SgtQ13
LinkedIn – https://www.linkedin.com/in/keynotespeakerbusinessscalingcoachbetabloxjudgerealitytvstarpodcaster/
Instagram – https://www.instagram.com/sgt.q_/

#mentalhealth #selfawareness #emotionalintelligence

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