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!
47episodes
Episodes
Newest firstAll episodes
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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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_/Support the show
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Master Your Mind: Build Daily Discipline That Actually Works
Mar 2400:29:40Tap to summarizeSend us Fan MailMost people are waiting for motivation to hit like a lightning bolt. That’s the mistake. Motivation is unreliable. Discipline is what actually changes your life.In this episode of Mental Health Janitors, Sergeant Q and Mrs. Q unpack the real reason people stay stuck, whether it’s weight loss, business, or mental health. The pattern doesn’t change. Big goals feel good in the moment, but without small, repeatable actions, nothing holds.If you keep making decisions based on how you feel, you’ll keep resetting your progress. Every time.The shift is simple, but not easy: stop chasing motivation, start building structure.Be consistent. That’s where momentum comes from. That’s where change actually happens.🎧Tune in and get to work.Episode Highlights00:00 - Welcome to The Mental Health Janitors04:00 - Discipline Over Motivation Always12:30 - Start Small Build Discipline18:00 - Small Habits Big Results27:00 - Rewire Your Brain Through Consistent Habits30:00 - Systems And Structure Create Real Discipline36:00 - Consistency Builds Lasting SuccessBe part of our growing online family where faith meets mental health rooted in discipline, strengthened through action, and committed to growth.🔗 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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Entitlement Culture Is Weakening Kids And Adult Mental Health
Mar 1700:21:49Tap to summarizeSend us Fan MailEveryone has a voice now. With social media and cameras everywhere, it’s easy to speak out, but not always easy to slow down and think before reacting. When emotions rise, people act fast and deal with the consequences later.In this episode of Mental Health Janitors, Sgt Q and Doc Jess talk about protest culture and a simple truth many people forget: you can say what you want, but your actions still have consequences. Freedom of speech does not mean freedom from results.They break down how strong emotions like anger and frustration can push people into reacting without thinking, crossing the line from expressing a message into causing disruption or harm. They also talk about how lack of accountability and entitlement can make these situations worse.With real examples and simple tools, this episode helps you pause, think clearly, and stay in control of your actions even in high pressure moments.🎧 Tune in and join the conversation.Timestamps:00:00 - Welcome to The Mental Health Janitors02:57 - Protest Or Disruption: Know The Line06:06 - Social Media Amplifies Poor Decisions12:34 - Tough Love Builds Resilient Adults17:15 - Let Kids Feel Sad Sometimes20:01 - Irony Of Beliefs Versus History21:51 - Accountability And Emotional GrowthBe part of our growing online family where faith meets mental health, and honest conversations help us challenge bias, seek truth, and develop the resilience needed to navigate today’s complex world.🔗 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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A 90-Minute Productivity Secret Born in a China Lockdown
Mar 1200:25:18Tap to summarizeSend us Fan MailFeeling like there is never enough time can slowly wear down your mental health. When every day feels rushed and overwhelming, stress builds, focus drops, and it becomes harder to stay calm and clear minded.In this episode of the Mental Health Janitors Podcast, Sergeant Q sits down with Scott Rust to talk about how changing the way we see time can change the way we experience stress. Scott shares a powerful story from when he was living in China during the early days of the COVID pandemic, when cities suddenly shut down and life became quiet, uncertain, and isolating.During that time, Scott began rethinking how time works in everyday life. Instead of following the usual hourly schedule that often makes people feel rushed, he discovered a simple approach using ninety minute focus blocks.If you often feel overwhelmed by your schedule, struggle to stay focused, or feel like your day disappears too quickly, this episode offers a practical and easy place to start.Mental strength grows when you learn to slow down, focus on one thing at a time, and use your time with intention. That is how you protect your peace and clean up the mess in your head.💡 Listen all the way through and take one step toward stronger mental resilience today.Timestamps:1:03 - Reframe Time: Make It Your Ally4:19 - Alone, Anxious, And Learning To Adapt7:38 - Rethinking Time Sparks Productivity Breakthroughs12:38 - Transform Your Day With 90-Minutes16:43 - Build Your Calendar For Maximum Flow22:49 - Hack Your Mind With Hypnosis Science24:51 - Clarity, Control, And Mental Health Wins🎁 Free Resource from ScottIf this episode resonated with you and you want practical guidance on improving your focus, managing your time more effectively, and building a healthier rhythm for productivity, Scott Rust is offering a free resource to help you take the first step toward working with more clarity and intention.👉 Claim Scott’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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Iran, Trump & Women’s Rights: The Bias We Refuse to See
Mar 1000:27:12Tap to summarizeSend a textThe world feels louder than ever. Wars, headlines, social media debates, and nonstop opinions can easily trigger stress, anger, and anxiety.In this episode of Mental Health Janitors, Sgt Q and Doc Jess break down how the recent tensions with Iran, discussed through the lens of International Women’s Day, highlight a powerful psychological reality: we often see the world through the lens of what we already believe.They explore cognitive dissonance, confirmation bias, and how trauma or past experiences can distort our perception of truth. When emotions run high, our brains naturally defend our beliefs, even when confronted with new information.Through real-world examples and practical tools, this conversation helps listeners learn how to challenge their thoughts, regulate emotional reactions, and develop stronger mental clarity in a world full of conflicting narratives.🎧 Tune in and join the conversation.Timestamps: 00:00 – Welcome to The Mental Health Janitors 02:52 – Understanding Cognitive Dissonance and Why It Matters 05:49 – The History of Iran and the Loss of Women's Rights 09:04 – Why Many Opinions About War Lack Real Context 13:45 – The Danger of “Crashing Out” in Public Debates 18:17 – How Emotional Triggers Shut Down Rational Thinking 19:20 – Two Healthy Ways to Handle Social Media Conflict 22:19 – Morally Gray Decisions and Leadership in Difficult Situations 25:45 – How Trauma Distorts the Way We See RealityBe part of our growing online family where faith meets mental health, and honest conversations help us challenge bias, seek truth, and develop the resilience needed to navigate today’s complex world.🔗 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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Best of 2025 Episode: How Social Media Affects Your Mental Health
Mar 300:49:04Tap to summarizeSend a textWhat if the app you open every day is quietly rewriting your identity?This isn’t just another episode.This is officially our Best of 2025 episode, the one that hit hardest, sparked the biggest conversations, and helped the most listeners reclaim their mental space.In this powerful episode of The Mental Health Janitors, Sgt Q and Doc Jess, your go-to guides for mental resilience and mindset cleanup, break down the truth about mental health and social media.From dopamine addiction and comparison anxiety to the crash of social media depression, they unpack exactly how platforms like Instagram, TikTok, and Facebook hijack your brain chemistry and how you can take control.We dive into:• Dopamine hits from likes and comments and the serotonin crash that follows• The comparison trap and why Instagram makes you feel “less than”• Selena Gomez’s mental health journey and her decision to take social media breaks• The myths about social media that keep you stuck in the scroll• Janitor’s Tools, practical, science-backed strategies to protect your mental health online• How to do a social media detox and reclaim your attention• Creating a clean feed that actually nourishes your mindIf you’ve been feeling social media burnout, anxiety, or low self-esteem from scrolling, this episode isn’t just helpful.It’s the most impactful conversation we’ve had in 2025.Tune in to our Best of 2025 episode and take your story back.Timestamps:0:00 – Hook: The Scroll Trap1:00 – Why Social Media Messes with Your Mind5:00 – Dopamine, Serotonin & Your Brain10:00 – Myths About Social Media15:00 – Janitor’s Tools: Practical Fixes20:00 – What Freedom from the Feed Looks Like25:00 – One Action to Take TonightBe 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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Why You Keep Repeating the Same Bad Habit (Brain Science Explained)
Feb 2700:14:37Tap to summarizeSend a textWhy do we keep repeating habits we know are hurting us?Why does willpower fail when stress hits?And what does brain chemistry have to do with your coping patterns?In this episode of The Mental Health Janitors, Sgt. Q sits down with Jessica “Doc Jess” Burgans to break down the neuroscience behind bad habits, emotional eating, stress cycles, and self-sabotage.If you’ve ever felt stuck in destructive patterns, whether it’s stress eating, procrastination, negative self-talk, or unhealthy coping mechanisms, this episode explains why it happens and what you can actually do about it.It’s about understanding the biological and psychological drivers behind your behavior so you can respond with intention instead of reacting on autopilot.Because mental health isn’t about perfection.It’s about awareness, adjustment, and choosing growth one disciplined step at a time.Key Topics Covered:Brain science behind bad habitsPTSD, stress, and survival wiringEmotional eating and food cravings explainedNutrition’s impact on mood and behaviorBreaking self-sabotage cyclesPractical mental health toolsHow to build discipline without self-hatredTimestamps:00:00 - Welcome to The Mental Health Janitors01:05 - How the Brain Is Wired for Survival02:36 - The Pattern That Quietly Controlled Her05:00 - Why Discipline Builds New Habits06:44 - How Nutrition Shapes Brain Chemistry08:31 - Why Stress Triggers Food Cravings10:07 - Her Practical Tool for Interrupting Patterns12:42 - Steps to Recognize and Rewire Patterns14:14 - Changing One Pattern Changes Everything🎁 Free Resource from JessicaIf this episode resonated with you and you want practical guidance on how to start breaking unhealthy patterns, Jessica is offering a free resource to help you take the first step.👉 Claim Jessica’s free offer here:https://firstonesfree.com/jessicaThis is a simple, actionable starting point for understanding your patterns and building healthier habits.🔗 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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