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!
49episodes
Episodes
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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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The Psychology Behind School Protests and Teen Influence
Feb 1700:22:39Tap to summarizeSend a textMany young people feel pressure to fit in, even when something inside them says this is not right. That tension between belonging and staying true to yourself can quietly shape anxiety, stress, and emotional overwhelm.In this episode of The Mental Health Janitors, Sergeant Q speaks solo about the psychology of group pressure and what it does to the mind, especially for teens. He shares a personal story from his own youth about going along with a protest just to be accepted, and the discomfort that followed. From there, he explains how influence, stress hormones, and poor sleep can affect mental clarity, emotional stability, and decision making.This is not about telling people what to believe. It is about understanding how pressure, identity, and environment impact mental health. The conversation focuses on awareness, personal responsibility, and how parents and individuals can stay grounded when emotions run high around them.If you have ever gone along with a crowd and felt uneasy afterward, or if you want practical insight into how influence shapes behavior and well being, this episode offers a clear and honest place to start.Mental strength grows when you learn to pause, think, and choose 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:00:00 - Welcome to The Mental Health Janitors03:17 -Teachers and Activists Manipulating Teens07:43 - How Protests Damage Young Minds08:17 - The ICE Protest Teens Didn’t Understand12:11 - Civics or Coercion? What Teens Learn19:50 - Why Parents Must Guide Teen ProtestersBe 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 Social Media Laws Fail Kids’ Mental Health and What Parents Must Do
Feb 1000:30:05Tap to summarizeSend a textMore kids are struggling with anxiety, low self worth, and emotional overload than ever before, and social media is a big part of the conversation whether we want to admit it or not.In this episode of The Mental Health Janitors, Sgt. Q and Mrs. Q talk honestly about the impact social media is having on mental health, especially for kids and teens. They walk through current laws being proposed, why warning labels don’t actually change behavior, and how constant scrolling affects the brain, emotions, and attention over time.This isn’t about blaming parents or pointing fingers. It’s about awareness, personal responsibility, and small changes that can make a real difference at home. If you’ve ever felt uneasy about how much time your family spends on screens, or unsure where to even start, this episode gives you a grounded place to begin.Mental health doesn’t have to feel overwhelming or out of reach. With the right habits and clear boundaries, it can be something you actively protect and strengthen.💡 Tune in, listen all the way through, and start cleaning up the mess in your head while creating healthier habits for yourself and your family.Timestamps:00:00 - Welcome to The Mental Health Janitors04:11 - How Social Media Is Affecting Youth Mental Health05:53 - When Kids Can’t Escape the Bullying11:10 - Why Government and Big Tech Miss the Real Problem23:39 - Personal Responsibility Starts at Home28:20 - Where Real Change Actually StartsBe 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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ICE, Protests, and Mental Health: Navigating the Aftermath of Violence
Feb 300:27:46Tap to summarizeSend a textIn a world where tensions are high and opinions are divided, it can be hard to find mental peace. Whether it's political protests, social unrest, or just the daily chaos, it often feels like we're caught in a whirlwind.In this episode of The Mental Health Janitors, Sergeant Q and Doc Jess dive into the emotional impact of today's political and social climate. They take a look at a recent incident involving ICE agents and a peaceful protest, exploring how these events can stir up strong reactions and leave us questioning accountability.Sergeant Q opens up about his own experiences, sharing how he navigates these intense moments and how taking responsibility for his own actions has been key to his mental health journey. Doc Jess offers practical tools to help you process your feelings, stay grounded, and manage the stress that comes with living in a world full of uncertainty.This episode isn’t just about protests, it’s about how we handle conflict, both internally and externally. Tune in to hear how to manage those competing thoughts, how to break free from a victim mentality, and why taking responsibility can lead to true mental freedom.Timestamps:00:00 - Welcome to The Mental Health Janitors2:58 - Why Accountability Feels Hard to Find5:18 - Different Political Views on Responsibility10:19 - Shame and Ego in Political Identity13:01 - Violence, Power, and Government Responsibility19:49 - Sitting With Inner Conflict26:49 - Building Resilience Through ResponsibilityBe part of our online family where faith meets mental health and broken stories become tools for purpose.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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What Happens in the Brain When You Witness Trauma (And How to Prepare for It)
Jan 2700:36:25Tap to summarizeSend a textTrauma doesn’t care if you experienced it or just witnessed it. It hits your brain, triggers old fear, old memories, old emotions you didn’t even know were still there. You see something happen, and suddenly your body reacts before your mind can catch up. Fight. Flight. Freeze. It’s chemical. Automatic. Real. And most people have no idea what’s happening inside them.That’s why preparation, training matters, discipline matters. Because when life hits, when the unexpected happens, you can’t be figuring it out in the moment—you need your mind ready. Your routines in place. Your mental muscles are built. Talk about it. Name it. Feel it. Process it. Don’t ignore it. Don’t push it down. That’s how post-traumatic symptoms grow. That’s how fear becomes controlled. And that’s why most people stay stuck.Start building the neural pathways to respond instead of react. Tune in now and hear how to master your mind when trauma hits.Timestamps: 00:00 - Welcome to The Mental Health Janitors 02:01 — What Trauma Really Means According to DSM-5 06:39 — Why Shared Experience Is Critical for Healing 10:03 — How the Brain Reacts Before You Can Think 14:24 — Why Preparation and Routine Save You Under Stress 27:18 — How Faith and Community Anchor Trauma Recovery 28:50 — Using the RAIN Tool to Process Trauma Safely 33:21 — Education and Community as Trauma Protection 34:08 — Daily Routines That Build Resilience Over TimeBe part of our online family where trauma meets understanding, fear finds a voice, and every raw, honest story becomes a step toward real strength.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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Marriage Talk on Mental Health With Your Spouse
Jan 2100:27:08Tap to summarizeSend a text79% of married couples are uncomfortable talking about mental health with their partner. That’s right—8 out of 10 couples avoid it, and the truth is, it’s quietly hurting your relationship more than you realize.In this episode of The Mental Health Janitors, Sgt. Q and Mrs. Q break down the why, what, and how of safe, honest emotional communication in marriage. From childhood wounds and old patterns to daily emotional check-ins, they share the tools that have transformed their relationship and can transform yours too.If you’ve been holding back, unsure how to verbalize your feelings, or worried about putting your partner on the spot, this episode is your starting point.Mental health doesn’t have to be messy. Together, you can clean it up, take control of your emotional wellbeing, and strengthen your marriage at the same time.💡 Tune in, listen all the way through, and start cleaning up the mess in your head while building a healthier, happier marriage.Timestamps:00:00 - Welcome to The Mental Health Janitors00:00 - Most Couples Don’t Talk About This03:11 - What’s Really Blocking Honest Talks05:57 - How to Make Your Spouse Feel Safe11:02 - The Formula for Healthy Communication19:26 - Why Your Tone Changes Everything22:20 - The Brain Science of Emotions26:51 - Do This With Your Spouse 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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Reactive vs Resilient: Why Your Brain Keeps Sabotaging You
Jan 1300:46:49Tap to summarizeSend a textEmotions can feel overwhelming, unpredictable, and impossible to control. One moment you’re fine, and the next, everything feels too loud, too heavy, too much.In this episode of The Mental Health Janitors, Sergeant Q and Doc Jess explore what’s really happening in your brain when emotions take over and how the ACC plays a key role in regulating emotional intensity. Through honest conversation and real-life examples, they unpack why some reactions feel automatic and how resilience can be built, not forced.Rather than offering surface-level coping tips, this episode dives into how strengthening your ACC can give you more control over your emotional responses. Drawing from neuroscience, psychology, and lived experience, they reveal how emotional regulation is not about shutting feelings down, but learning how to guide them.Tune in now! Learn how emotional resilience is built, how your brain adapts, and why you are more capable of change than you think.Timestamps: 00:00 – Welcome to The Mental Health Janitors01:42 – Growing The Podcast and Engaging Listeners03:24 – Taking Responsibility Through Self Awareness07:05 – Self Awareness Shapes Your Mental Health10:37 – Camp Hope Your Mental Health Community16:45 – Cognitive Distortions Affect Decisions and Reactions27:39 – Social Media Echo Chambers Harm Mental Health29:21 – Humility and Owning Your Personal Mistakes43:57 – Rewiring Your Brain Builds Mental Resilience46:35 – Real Conversations Strengthen Human ConnectionBe part of our online family where faith meets mental health and broken stories become tools for purpose.🔗 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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New Year Mental Health Discipline: The Daily Habits That Actually Change Your Life
Jan 600:45:11Tap to summarizeSend a textThis episode kicks off the New Year with a real conversation about mental health discipline and what it actually takes to change your life once motivation fades.Sgt. Q and Mrs. Q reflect on the start of the new season, the new studio, and what’s ahead, while breaking down why discipline, not hype or motivation, is the foundation of mental resilience. They touch on routines, resistance to change, and why most New Year’s resolutions fail.Through personal experience, they explore how small daily disciplines shape the mind, strengthen emotional resilience, and help people navigate stress, anxiety, and overwhelm with clarity instead of chaos.Tune in for a grounded, practical conversation about New Year's mental health, discipline, faith, and building the structure needed to finish the year strong.Timestamps:0:06 - Behind the Scenes Podcast Studio Setup 3:37 - Starting the Year With Mental Health7:15 - Why Morning Routines Build Mental Discipline10:04 - How Discipline Creates Long Term Success21:56 - Rebuilding Mental Resilience After Trauma24:37 - New Online Platform for Mental Resilience35:47 - Free Mental Health Group Coaching Tools39:16 - How Helping Others Rewires the Brain45:31 - Start Building Mental Resilience TodayBe part of our online family where faith meets mental health and broken stories become tools for purpose.🔗 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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Episode 85 - Why This star is More Than Just a Celebrity
Feb 25, 202500:28:03Tap to summarizeSend us a textShe was told she wasn’t the right fit. Too shy. Too different. But Zendaya didn’t wait for permission—she worked, pushed, and owned every stage she stepped on. From Disney Channel to Emmy-winning actress, from doubted newcomer to Hollywood icon, Zendaya’s story is one of resilience, discipline, and self-belief.In this episode of Mental Health Janitors, we explore:🎭 Zendaya’s rise from a shy girl in Oakland to an industry trailblazer💪 How she shattered expectations and refused to be put in a box🧠 The power of mindset, overcoming negativity, and breaking barriers💡 Mental tools to rewire self-doubt and build unstoppable confidence📌 Timestamps:00:00 – The Journey of Zendaya: From Disney to Hollywood Powerhouse04:00 – How She Overcame Doubt & Built Confidence07:30 – Breaking Stereotypes & Taking Risks in Hollywood11:45 – The Power of Self-Belief & Hard Work15:00 – How Negative Bias Affects Your Mindset18:30 – Rewiring Negative Thoughts: A Step-by-Step Guide22:00 – A Communication Hack That Will Change Your Life26:00 – Final Encouragement & How to Build Unshakable Confidence💬 What’s Your Favorite Zendaya Moment? Drop it in the comments!🔔 Subscribe for More Stories of Resilience & Mental Strength!#Zendaya #Hollywood #MentalHealth #SuccessMindset #OvercomingFear #Confidence #MotivationSupport the show
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