The Quiet As Kept Podcast With Shawnti Refuge Wed, 04 Mar 2026 20:29:53 -0500 http://SHawntiRefuge.com en-us © 2026 The Quiet As Kept Podcast With Shawnti Refuge yes Support this Podcast 55c7a1ea-9c68-5284-b780-6b3cdec51ddf Shawnti Refuge serial true Join host Shawnti Refuge, Master Certified Mental Health Coach, author the best-selling book, "Quiet As Kept", and journaling enthusiast, as she introduces The Quiet as Kept Podcast. In this first episode, Shawnti shares her personal journey of overcoming severe depression and anxiety, discusses the purpose of the podcast, and sets the stage for what’s to come.

This podcast is a safe space to unpack the conversations we, especially in the African American community, were told to avoid. From mental health and generational trauma to self-love and journaling for healing, Shawnti keeps it real, relatable, and rooted in the belief that healing is possible for everyone.

Whether you’re navigating your mental health journey, looking for balance as a professional, or just ready to start thriving, this podcast is for you. Grab your journal and tune in for honest conversations, actionable tips, and guided prompts that will help you rewrite your story.

]]> Buzzsprout (https://www.buzzsprout.com) Black mental health, generational trauma, self-love journey, overcoming anxiety, healing through journaling, emotional wellness, setting boundaries, toxic relationships, self-sabotage recovery, people-pleasing, inner child healing, personal growth podcast Shawnti Refuge https://storage.buzzsprout.com/9w5lkrqd423ck1sm20a2mw04trea?.jpg The Quiet As Kept Podcast With Shawnti Refuge http://SHawntiRefuge.com S2:E1 THE AUDACITY OF A HEALING WOMAN S2:E1 THE AUDACITY OF A HEALING WOMAN In this Women’s History Month episode of The Quiet As Kept Podcast, Shawnti Refuge unpacks the hidden emotional cost of being the “strong woman.” If you’ve ever been praised for holding it together while quietly falling apart, this episode is for you.

We’re talking mental load, suppressed rage, generational trauma, divorce survival mode, and the audacity to heal out loud.

🎯 Join the FREE 5-Day Audacity Challenge
🎯 Enroll in The Audacity of a Healing Woman
🎯 Grab your copy of Quiet as Kept
🎯 Shop guided journals at ShawntiRefugeJournals.com

Subscribe. Share. Heal.

Send a text

Support the show

Shawnti Refuge is an Award Winning Master Certified Mental Health Coach, Keynote Speaker, and Author of the best-selling book, “Quiet As Kept”, specializing in guided journaling for mental wellness. After overcoming severe depression and anxiety through journaling, Shawnti developed her own program, empowering individuals to heal and thrive without medication. She is the creator of Shawnti Refuge Journals, which carries a series of guided journals designed to help others release past traumas. With her relatable, no-nonsense approach, Shawnti's mission is to inspire personal growth and self-awareness. She is the founder of Stayin' Stuck Ain't Cute Coaching and a passionate advocate for mental health in both business and community settings.

Website:

ShawntiRefuge.com

Social media:

IG: @shawntirefugejournals

FB: Shawnti Refuge Journals

TikTok: @shawntijournalbae

YouTube: @shawntirefugejournals


]]> In this Women’s History Month episode of The Quiet As Kept Podcast, Shawnti Refuge unpacks the hidden emotional cost of being the “strong woman.” If you’ve ever been praised for holding it together while quietly falling apart, this episode is for you.

We’re talking mental load, suppressed rage, generational trauma, divorce survival mode, and the audacity to heal out loud.

🎯 Join the FREE 5-Day Audacity Challenge
🎯 Enroll in The Audacity of a Healing Woman
🎯 Grab your copy of Quiet as Kept
🎯 Shop guided journals at ShawntiRefugeJournals.com

Subscribe. Share. Heal.

Send a text

Support the show

Shawnti Refuge is an Award Winning Master Certified Mental Health Coach, Keynote Speaker, and Author of the best-selling book, “Quiet As Kept”, specializing in guided journaling for mental wellness. After overcoming severe depression and anxiety through journaling, Shawnti developed her own program, empowering individuals to heal and thrive without medication. She is the creator of Shawnti Refuge Journals, which carries a series of guided journals designed to help others release past traumas. With her relatable, no-nonsense approach, Shawnti's mission is to inspire personal growth and self-awareness. She is the founder of Stayin' Stuck Ain't Cute Coaching and a passionate advocate for mental health in both business and community settings.

Website:

ShawntiRefuge.com

Social media:

IG: @shawntirefugejournals

FB: Shawnti Refuge Journals

TikTok: @shawntijournalbae

YouTube: @shawntirefugejournals


]]> Shawnti Refuge Buzzsprout-18766280 Mon, 02 Mar 2026 12:00:00 -0600 713 Women and mental health, Strong woman syndrome, Healing after divorce, Mother wound, Black mental wellness, Emotional burnout, Emotional burnout, Journaling for healing, Self-worth, Breaking generational trauma 2 1 full true FEB26-EP4: I’m Not Reinventing Myself. I’m Returning. FEB26-EP4: I’m Not Reinventing Myself. I’m Returning. Birthdays often come with pressure—to be further along, more healed, or completely reinvented. But healing doesn’t work on deadlines.

In this episode of The Quiet As Kept Podcast, Shawnti Refuge reflects on birthday month energy, integration, and what it means to return to yourself instead of constantly trying to become someone new. Through thoughtful reflection and guided journaling prompts, this episode invites listeners to release unrealistic expectations and honor the versions of themselves that survived.

✨ Topics include:

  • Healing without timelines
  • Integration vs. reinvention
  • Letting go of birthday pressure
  • Guided journaling for self-honor

Go to ShawntiRefugeJournals.com for more mental health resources.

Send a text

Support the show

Shawnti Refuge is an Award Winning Master Certified Mental Health Coach, Keynote Speaker, and Author of the best-selling book, “Quiet As Kept”, specializing in guided journaling for mental wellness. After overcoming severe depression and anxiety through journaling, Shawnti developed her own program, empowering individuals to heal and thrive without medication. She is the creator of Shawnti Refuge Journals, which carries a series of guided journals designed to help others release past traumas. With her relatable, no-nonsense approach, Shawnti's mission is to inspire personal growth and self-awareness. She is the founder of Stayin' Stuck Ain't Cute Coaching and a passionate advocate for mental health in both business and community settings.

Website:

ShawntiRefuge.com

Social media:

IG: @shawntirefugejournals

FB: Shawnti Refuge Journals

TikTok: @shawntijournalbae

YouTube: @shawntirefugejournals


]]> Birthdays often come with pressure—to be further along, more healed, or completely reinvented. But healing doesn’t work on deadlines.

In this episode of The Quiet As Kept Podcast, Shawnti Refuge reflects on birthday month energy, integration, and what it means to return to yourself instead of constantly trying to become someone new. Through thoughtful reflection and guided journaling prompts, this episode invites listeners to release unrealistic expectations and honor the versions of themselves that survived.

✨ Topics include:

  • Healing without timelines
  • Integration vs. reinvention
  • Letting go of birthday pressure
  • Guided journaling for self-honor

Go to ShawntiRefugeJournals.com for more mental health resources.

Send a text

Support the show

Shawnti Refuge is an Award Winning Master Certified Mental Health Coach, Keynote Speaker, and Author of the best-selling book, “Quiet As Kept”, specializing in guided journaling for mental wellness. After overcoming severe depression and anxiety through journaling, Shawnti developed her own program, empowering individuals to heal and thrive without medication. She is the creator of Shawnti Refuge Journals, which carries a series of guided journals designed to help others release past traumas. With her relatable, no-nonsense approach, Shawnti's mission is to inspire personal growth and self-awareness. She is the founder of Stayin' Stuck Ain't Cute Coaching and a passionate advocate for mental health in both business and community settings.

Website:

ShawntiRefuge.com

Social media:

IG: @shawntirefugejournals

FB: Shawnti Refuge Journals

TikTok: @shawntijournalbae

YouTube: @shawntirefugejournals


]]> Shawnti Refuge Buzzsprout-18695931 Mon, 23 Feb 2026 12:00:00 -0600 389 birthday month reflection, integration healing, returning to self, healing without timelines, self acceptance, personal growth podcast, guided journaling, mental health podcast, black women healing, emotional wellness, identity healing 1 full true FEB26- EP3: Self-Abandonment Isn’t a Personality Trait FEB26- EP3: Self-Abandonment Isn’t a Personality Trait Self-abandonment often gets mislabeled as being “too nice,” “too accommodating,” or “just the way you are”—but it’s actually a learned survival response.

In this episode of The Quiet As Kept Podcast, Shawnti Refuge explores how self-abandonment forms, why choosing yourself can feel uncomfortable, and how to begin prioritizing your needs without guilt or emotional shutdown. This episode includes reflective journaling prompts and grounded insight for anyone healing from people-pleasing, burnout, or emotional overgiving.

✨ Topics include:

  • What self-abandonment really looks like
  • Why prioritizing yourself feels unsafe
  • Self-respect vs. self-sacrifice
  • Guided journaling for boundary awareness

Visit ShawntiRefugeJournals.com for more mental health resources.

Send a text

Support the show

Shawnti Refuge is an Award Winning Master Certified Mental Health Coach, Keynote Speaker, and Author of the best-selling book, “Quiet As Kept”, specializing in guided journaling for mental wellness. After overcoming severe depression and anxiety through journaling, Shawnti developed her own program, empowering individuals to heal and thrive without medication. She is the creator of Shawnti Refuge Journals, which carries a series of guided journals designed to help others release past traumas. With her relatable, no-nonsense approach, Shawnti's mission is to inspire personal growth and self-awareness. She is the founder of Stayin' Stuck Ain't Cute Coaching and a passionate advocate for mental health in both business and community settings.

Website:

ShawntiRefuge.com

Social media:

IG: @shawntirefugejournals

FB: Shawnti Refuge Journals

TikTok: @shawntijournalbae

YouTube: @shawntirefugejournals


]]> Self-abandonment often gets mislabeled as being “too nice,” “too accommodating,” or “just the way you are”—but it’s actually a learned survival response.

In this episode of The Quiet As Kept Podcast, Shawnti Refuge explores how self-abandonment forms, why choosing yourself can feel uncomfortable, and how to begin prioritizing your needs without guilt or emotional shutdown. This episode includes reflective journaling prompts and grounded insight for anyone healing from people-pleasing, burnout, or emotional overgiving.

✨ Topics include:

  • What self-abandonment really looks like
  • Why prioritizing yourself feels unsafe
  • Self-respect vs. self-sacrifice
  • Guided journaling for boundary awareness

Visit ShawntiRefugeJournals.com for more mental health resources.

Send a text

Support the show

Shawnti Refuge is an Award Winning Master Certified Mental Health Coach, Keynote Speaker, and Author of the best-selling book, “Quiet As Kept”, specializing in guided journaling for mental wellness. After overcoming severe depression and anxiety through journaling, Shawnti developed her own program, empowering individuals to heal and thrive without medication. She is the creator of Shawnti Refuge Journals, which carries a series of guided journals designed to help others release past traumas. With her relatable, no-nonsense approach, Shawnti's mission is to inspire personal growth and self-awareness. She is the founder of Stayin' Stuck Ain't Cute Coaching and a passionate advocate for mental health in both business and community settings.

Website:

ShawntiRefuge.com

Social media:

IG: @shawntirefugejournals

FB: Shawnti Refuge Journals

TikTok: @shawntijournalbae

YouTube: @shawntirefugejournals


]]> Shawnti Refuge Buzzsprout-18606099 Mon, 16 Feb 2026 16:00:00 -0600 480 self abandonment, people pleasing recovery, choosing yourself, boundary healing, emotional overgiving, trauma healing podcast, nervous system healing, guided journaling, mental health podcast, black women healing, burnout recovery, self respect, identity 1 full true FEB26-2Self-Trust After You’ve Been Let Down (By Others and Yourself) FEB26-2Self-Trust After You’ve Been Let Down (By Others and Yourself) Rebuilding self-trust after burnout, betrayal, or self-abandonment can feel overwhelming—especially when survival mode taught you to doubt your own instincts.

In this episode of The Quiet As Kept Podcast, Shawnti Refuge explores how self-trust gets broken, why shame keeps it fractured, and how to rebuild internal safety through compassion, consistency, and small promises to yourself. This episode includes reflective journaling prompts and grounded insights for anyone navigating healing, decision fatigue, or identity after survival mode.

✨ Topics include:

  • Self-trust vs. confidence
  • Survival mode and decision-making
  • Healing shame and self-blame
  • Guided journaling for emotional safety

Send a text

Support the show

Shawnti Refuge is an Award Winning Master Certified Mental Health Coach, Keynote Speaker, and Author of the best-selling book, “Quiet As Kept”, specializing in guided journaling for mental wellness. After overcoming severe depression and anxiety through journaling, Shawnti developed her own program, empowering individuals to heal and thrive without medication. She is the creator of Shawnti Refuge Journals, which carries a series of guided journals designed to help others release past traumas. With her relatable, no-nonsense approach, Shawnti's mission is to inspire personal growth and self-awareness. She is the founder of Stayin' Stuck Ain't Cute Coaching and a passionate advocate for mental health in both business and community settings.

Website:

ShawntiRefuge.com

Social media:

IG: @shawntirefugejournals

FB: Shawnti Refuge Journals

TikTok: @shawntijournalbae

YouTube: @shawntirefugejournals


]]> Rebuilding self-trust after burnout, betrayal, or self-abandonment can feel overwhelming—especially when survival mode taught you to doubt your own instincts.

In this episode of The Quiet As Kept Podcast, Shawnti Refuge explores how self-trust gets broken, why shame keeps it fractured, and how to rebuild internal safety through compassion, consistency, and small promises to yourself. This episode includes reflective journaling prompts and grounded insights for anyone navigating healing, decision fatigue, or identity after survival mode.

✨ Topics include:

  • Self-trust vs. confidence
  • Survival mode and decision-making
  • Healing shame and self-blame
  • Guided journaling for emotional safety

Send a text

Support the show

Shawnti Refuge is an Award Winning Master Certified Mental Health Coach, Keynote Speaker, and Author of the best-selling book, “Quiet As Kept”, specializing in guided journaling for mental wellness. After overcoming severe depression and anxiety through journaling, Shawnti developed her own program, empowering individuals to heal and thrive without medication. She is the creator of Shawnti Refuge Journals, which carries a series of guided journals designed to help others release past traumas. With her relatable, no-nonsense approach, Shawnti's mission is to inspire personal growth and self-awareness. She is the founder of Stayin' Stuck Ain't Cute Coaching and a passionate advocate for mental health in both business and community settings.

Website:

ShawntiRefuge.com

Social media:

IG: @shawntirefugejournals

FB: Shawnti Refuge Journals

TikTok: @shawntijournalbae

YouTube: @shawntirefugejournals


]]> Buzzsprout-18597877 Mon, 09 Feb 2026 15:00:00 -0600 793 self trust, rebuilding self trust, healing after burnout, survival mode healing, self abandonment recovery, emotional safety, nervous system regulation, trauma healing podcast, guided journaling prompts, mental health podcast, black women healing, identit 1 full false FEB26-1-Who Am I When I’m Not Performing? FEB26-1-Who Am I When I’m Not Performing? Who are you when you’re not performing for survival, approval, or productivity?

In this episode of The Quiet As Kept Podcast, Shawnti Refuge explores how performance becomes a survival strategy—and why slowing down can feel uncomfortable when your nervous system is used to staying alert. This conversation invites listeners to examine identity beyond roles, productivity, and people-pleasing, and to reconnect with self without pressure or expectation.

Through honest reflection and guided journaling prompts, this episode creates space for rest, self-awareness, and emotional release for anyone navigating burnout, healing, or life after survival mode.

✨ Topics include:

  • Performance as a trauma response
  • Why rest feels unsafe
  • Identity beyond roles and productivity
  • Guided journaling for self-connection

🎧 Listen, reflect, and take your time returning to yourself.

Send a text

Support the show

Shawnti Refuge is an Award Winning Master Certified Mental Health Coach, Keynote Speaker, and Author of the best-selling book, “Quiet As Kept”, specializing in guided journaling for mental wellness. After overcoming severe depression and anxiety through journaling, Shawnti developed her own program, empowering individuals to heal and thrive without medication. She is the creator of Shawnti Refuge Journals, which carries a series of guided journals designed to help others release past traumas. With her relatable, no-nonsense approach, Shawnti's mission is to inspire personal growth and self-awareness. She is the founder of Stayin' Stuck Ain't Cute Coaching and a passionate advocate for mental health in both business and community settings.

Website:

ShawntiRefuge.com

Social media:

IG: @shawntirefugejournals

FB: Shawnti Refuge Journals

TikTok: @shawntijournalbae

YouTube: @shawntirefugejournals


]]> Who are you when you’re not performing for survival, approval, or productivity?

In this episode of The Quiet As Kept Podcast, Shawnti Refuge explores how performance becomes a survival strategy—and why slowing down can feel uncomfortable when your nervous system is used to staying alert. This conversation invites listeners to examine identity beyond roles, productivity, and people-pleasing, and to reconnect with self without pressure or expectation.

Through honest reflection and guided journaling prompts, this episode creates space for rest, self-awareness, and emotional release for anyone navigating burnout, healing, or life after survival mode.

✨ Topics include:

  • Performance as a trauma response
  • Why rest feels unsafe
  • Identity beyond roles and productivity
  • Guided journaling for self-connection

🎧 Listen, reflect, and take your time returning to yourself.

Send a text

Support the show

Shawnti Refuge is an Award Winning Master Certified Mental Health Coach, Keynote Speaker, and Author of the best-selling book, “Quiet As Kept”, specializing in guided journaling for mental wellness. After overcoming severe depression and anxiety through journaling, Shawnti developed her own program, empowering individuals to heal and thrive without medication. She is the creator of Shawnti Refuge Journals, which carries a series of guided journals designed to help others release past traumas. With her relatable, no-nonsense approach, Shawnti's mission is to inspire personal growth and self-awareness. She is the founder of Stayin' Stuck Ain't Cute Coaching and a passionate advocate for mental health in both business and community settings.

Website:

ShawntiRefuge.com

Social media:

IG: @shawntirefugejournals

FB: Shawnti Refuge Journals

TikTok: @shawntijournalbae

YouTube: @shawntirefugejournals


]]> Buzzsprout-18597723 Mon, 02 Feb 2026 12:00:00 -0600 629 self awareness, identity healing, burnout recovery, nervous system healing, trauma and performance, self abandonment, healing after survival mode, guided journaling, mental health podcast, black women healing, rest without guilt, emotional healing, self t 1 full true 2026 EP7: Better Me Is Quieter. Clearer. Unavailable. 2026 EP7: Better Me Is Quieter. Clearer. Unavailable. The healed version of you doesn’t argue—she moves differently. In the final episode of the New Year, Better Me series, Shawnti reflects on peace, detachment, clarity, and choosing yourself without explanation. This is about integration, not reinvention.


Send a text

Support the show

Shawnti Refuge is an Award Winning Master Certified Mental Health Coach, Keynote Speaker, and Author of the best-selling book, “Quiet As Kept”, specializing in guided journaling for mental wellness. After overcoming severe depression and anxiety through journaling, Shawnti developed her own program, empowering individuals to heal and thrive without medication. She is the creator of Shawnti Refuge Journals, which carries a series of guided journals designed to help others release past traumas. With her relatable, no-nonsense approach, Shawnti's mission is to inspire personal growth and self-awareness. She is the founder of Stayin' Stuck Ain't Cute Coaching and a passionate advocate for mental health in both business and community settings.

Website:

ShawntiRefuge.com

Social media:

IG: @shawntirefugejournals

FB: Shawnti Refuge Journals

TikTok: @shawntijournalbae

YouTube: @shawntirefugejournals


]]> The healed version of you doesn’t argue—she moves differently. In the final episode of the New Year, Better Me series, Shawnti reflects on peace, detachment, clarity, and choosing yourself without explanation. This is about integration, not reinvention.


Send a text

Support the show

Shawnti Refuge is an Award Winning Master Certified Mental Health Coach, Keynote Speaker, and Author of the best-selling book, “Quiet As Kept”, specializing in guided journaling for mental wellness. After overcoming severe depression and anxiety through journaling, Shawnti developed her own program, empowering individuals to heal and thrive without medication. She is the creator of Shawnti Refuge Journals, which carries a series of guided journals designed to help others release past traumas. With her relatable, no-nonsense approach, Shawnti's mission is to inspire personal growth and self-awareness. She is the founder of Stayin' Stuck Ain't Cute Coaching and a passionate advocate for mental health in both business and community settings.

Website:

ShawntiRefuge.com

Social media:

IG: @shawntirefugejournals

FB: Shawnti Refuge Journals

TikTok: @shawntijournalbae

YouTube: @shawntirefugejournals


]]> Shawnti Refuge Buzzsprout-18393253 Mon, 26 Jan 2026 12:00:00 -0600 217 emotional detachment, peace mindset, healed woman, clarity and boundaries, personal growth, mental wellness podcast 1 full false 2026 EP6: Discipline Is Self-Respect, Not Punishment 2026 EP6: Discipline Is Self-Respect, Not Punishment Healing still requires effort. This episode reframes discipline as devotion—not punishment—and challenges the idea that motivation alone leads to change. If you want peace that lasts, this conversation will help you build it intentionally.


Send a text

Support the show

Shawnti Refuge is an Award Winning Master Certified Mental Health Coach, Keynote Speaker, and Author of the best-selling book, “Quiet As Kept”, specializing in guided journaling for mental wellness. After overcoming severe depression and anxiety through journaling, Shawnti developed her own program, empowering individuals to heal and thrive without medication. She is the creator of Shawnti Refuge Journals, which carries a series of guided journals designed to help others release past traumas. With her relatable, no-nonsense approach, Shawnti's mission is to inspire personal growth and self-awareness. She is the founder of Stayin' Stuck Ain't Cute Coaching and a passionate advocate for mental health in both business and community settings.

Website:

ShawntiRefuge.com

Social media:

IG: @shawntirefugejournals

FB: Shawnti Refuge Journals

TikTok: @shawntijournalbae

YouTube: @shawntirefugejournals


]]> Healing still requires effort. This episode reframes discipline as devotion—not punishment—and challenges the idea that motivation alone leads to change. If you want peace that lasts, this conversation will help you build it intentionally.


Send a text

Support the show

Shawnti Refuge is an Award Winning Master Certified Mental Health Coach, Keynote Speaker, and Author of the best-selling book, “Quiet As Kept”, specializing in guided journaling for mental wellness. After overcoming severe depression and anxiety through journaling, Shawnti developed her own program, empowering individuals to heal and thrive without medication. She is the creator of Shawnti Refuge Journals, which carries a series of guided journals designed to help others release past traumas. With her relatable, no-nonsense approach, Shawnti's mission is to inspire personal growth and self-awareness. She is the founder of Stayin' Stuck Ain't Cute Coaching and a passionate advocate for mental health in both business and community settings.

Website:

ShawntiRefuge.com

Social media:

IG: @shawntirefugejournals

FB: Shawnti Refuge Journals

TikTok: @shawntijournalbae

YouTube: @shawntirefugejournals


]]> Shawnti Refuge Buzzsprout-18393251 Wed, 21 Jan 2026 12:00:00 -0600 236 self discipline, self respect, healing habits, emotional wellness, consistency, mental health tools, personal development 1 20266 full true 2026 EP5: You’re Not Stuck. You’re Scared of What Healing Costs 2026 EP5: You’re Not Stuck. You’re Scared of What Healing Costs What if you’re not stuck—just afraid? In this episode, Shawnti unpacks the fear of becoming someone new, outgrowing relationships, and losing identities rooted in pain. Healing has a cost, and this conversation names it.


Send a text

Support the show

Shawnti Refuge is an Award Winning Master Certified Mental Health Coach, Keynote Speaker, and Author of the best-selling book, “Quiet As Kept”, specializing in guided journaling for mental wellness. After overcoming severe depression and anxiety through journaling, Shawnti developed her own program, empowering individuals to heal and thrive without medication. She is the creator of Shawnti Refuge Journals, which carries a series of guided journals designed to help others release past traumas. With her relatable, no-nonsense approach, Shawnti's mission is to inspire personal growth and self-awareness. She is the founder of Stayin' Stuck Ain't Cute Coaching and a passionate advocate for mental health in both business and community settings.

Website:

ShawntiRefuge.com

Social media:

IG: @shawntirefugejournals

FB: Shawnti Refuge Journals

TikTok: @shawntijournalbae

YouTube: @shawntirefugejournals


]]> What if you’re not stuck—just afraid? In this episode, Shawnti unpacks the fear of becoming someone new, outgrowing relationships, and losing identities rooted in pain. Healing has a cost, and this conversation names it.


Send a text

Support the show

Shawnti Refuge is an Award Winning Master Certified Mental Health Coach, Keynote Speaker, and Author of the best-selling book, “Quiet As Kept”, specializing in guided journaling for mental wellness. After overcoming severe depression and anxiety through journaling, Shawnti developed her own program, empowering individuals to heal and thrive without medication. She is the creator of Shawnti Refuge Journals, which carries a series of guided journals designed to help others release past traumas. With her relatable, no-nonsense approach, Shawnti's mission is to inspire personal growth and self-awareness. She is the founder of Stayin' Stuck Ain't Cute Coaching and a passionate advocate for mental health in both business and community settings.

Website:

ShawntiRefuge.com

Social media:

IG: @shawntirefugejournals

FB: Shawnti Refuge Journals

TikTok: @shawntijournalbae

YouTube: @shawntirefugejournals


]]> Shawnti Refuge Buzzsprout-18393249 Mon, 19 Jan 2026 12:00:00 -0600 347 fear of change, outgrowing relationships, healing journey, emotional growth, self discovery, mindset shift, transformation podcast 1 20265 full true 2026 EP4: Closure Is a Myth. Heal Anyway. 2026 EP4: Closure Is a Myth. Heal Anyway. Waiting for closure keeps you tied to people who may never give it. This episode explores why healing doesn’t require apologies, understanding, or acknowledgment—and how waiting can quietly delay your growth. This is a grounding conversation about reclaiming your power without permission.


Send a text

Support the show

Shawnti Refuge is an Award Winning Master Certified Mental Health Coach, Keynote Speaker, and Author of the best-selling book, “Quiet As Kept”, specializing in guided journaling for mental wellness. After overcoming severe depression and anxiety through journaling, Shawnti developed her own program, empowering individuals to heal and thrive without medication. She is the creator of Shawnti Refuge Journals, which carries a series of guided journals designed to help others release past traumas. With her relatable, no-nonsense approach, Shawnti's mission is to inspire personal growth and self-awareness. She is the founder of Stayin' Stuck Ain't Cute Coaching and a passionate advocate for mental health in both business and community settings.

Website:

ShawntiRefuge.com

Social media:

IG: @shawntirefugejournals

FB: Shawnti Refuge Journals

TikTok: @shawntijournalbae

YouTube: @shawntirefugejournals


]]> Waiting for closure keeps you tied to people who may never give it. This episode explores why healing doesn’t require apologies, understanding, or acknowledgment—and how waiting can quietly delay your growth. This is a grounding conversation about reclaiming your power without permission.


Send a text

Support the show

Shawnti Refuge is an Award Winning Master Certified Mental Health Coach, Keynote Speaker, and Author of the best-selling book, “Quiet As Kept”, specializing in guided journaling for mental wellness. After overcoming severe depression and anxiety through journaling, Shawnti developed her own program, empowering individuals to heal and thrive without medication. She is the creator of Shawnti Refuge Journals, which carries a series of guided journals designed to help others release past traumas. With her relatable, no-nonsense approach, Shawnti's mission is to inspire personal growth and self-awareness. She is the founder of Stayin' Stuck Ain't Cute Coaching and a passionate advocate for mental health in both business and community settings.

Website:

ShawntiRefuge.com

Social media:

IG: @shawntirefugejournals

FB: Shawnti Refuge Journals

TikTok: @shawntijournalbae

YouTube: @shawntirefugejournals


]]> Shawnti Refuge Buzzsprout-18393244 Wed, 14 Jan 2026 12:00:00 -0600 180 closure healing, emotional healing, letting go, detachment, forgiveness and healing, personal growth podcast, inner work 1 20264 full false 2026 EP3: Being “Strong” Is Not a Flex 2026 EP3: Being “Strong” Is Not a Flex Being the strong one is praised—but rarely supported. In this episode, Shawnti talks about survival mode, burnout, and the emotional cost of always holding it together. If rest feels unsafe and exhaustion feels normal, this conversation is for you.


Send a text

Support the show

Shawnti Refuge is an Award Winning Master Certified Mental Health Coach, Keynote Speaker, and Author of the best-selling book, “Quiet As Kept”, specializing in guided journaling for mental wellness. After overcoming severe depression and anxiety through journaling, Shawnti developed her own program, empowering individuals to heal and thrive without medication. She is the creator of Shawnti Refuge Journals, which carries a series of guided journals designed to help others release past traumas. With her relatable, no-nonsense approach, Shawnti's mission is to inspire personal growth and self-awareness. She is the founder of Stayin' Stuck Ain't Cute Coaching and a passionate advocate for mental health in both business and community settings.

Website:

ShawntiRefuge.com

Social media:

IG: @shawntirefugejournals

FB: Shawnti Refuge Journals

TikTok: @shawntijournalbae

YouTube: @shawntirefugejournals


]]> Being the strong one is praised—but rarely supported. In this episode, Shawnti talks about survival mode, burnout, and the emotional cost of always holding it together. If rest feels unsafe and exhaustion feels normal, this conversation is for you.


Send a text

Support the show

Shawnti Refuge is an Award Winning Master Certified Mental Health Coach, Keynote Speaker, and Author of the best-selling book, “Quiet As Kept”, specializing in guided journaling for mental wellness. After overcoming severe depression and anxiety through journaling, Shawnti developed her own program, empowering individuals to heal and thrive without medication. She is the creator of Shawnti Refuge Journals, which carries a series of guided journals designed to help others release past traumas. With her relatable, no-nonsense approach, Shawnti's mission is to inspire personal growth and self-awareness. She is the founder of Stayin' Stuck Ain't Cute Coaching and a passionate advocate for mental health in both business and community settings.

Website:

ShawntiRefuge.com

Social media:

IG: @shawntirefugejournals

FB: Shawnti Refuge Journals

TikTok: @shawntijournalbae

YouTube: @shawntirefugejournals


]]> Shawnti Refuge Buzzsprout-18393240 Mon, 12 Jan 2026 12:00:00 -0600 238 burnout recovery, survival mode, emotional exhaustion, nervous system healing, strong woman burnout, mental health awareness, rest and healing 1 20263 full true 2026 EP2: You Don’t Need Another Affirmation. You Need Boundaries. 2026 EP2: You Don’t Need Another Affirmation. You Need Boundaries. Affirmations without boundaries don’t work—and this episode tells the truth about why. Shawnti explores how guilt, access, and emotional over-availability keep people stuck, even when they’re “doing the work.” This conversation challenges the idea that healing is soft and exposes the discomfort required to protect your peace.


Send a text

Support the show

Shawnti Refuge is an Award Winning Master Certified Mental Health Coach, Keynote Speaker, and Author of the best-selling book, “Quiet As Kept”, specializing in guided journaling for mental wellness. After overcoming severe depression and anxiety through journaling, Shawnti developed her own program, empowering individuals to heal and thrive without medication. She is the creator of Shawnti Refuge Journals, which carries a series of guided journals designed to help others release past traumas. With her relatable, no-nonsense approach, Shawnti's mission is to inspire personal growth and self-awareness. She is the founder of Stayin' Stuck Ain't Cute Coaching and a passionate advocate for mental health in both business and community settings.

Website:

ShawntiRefuge.com

Social media:

IG: @shawntirefugejournals

FB: Shawnti Refuge Journals

TikTok: @shawntijournalbae

YouTube: @shawntirefugejournals


]]> Affirmations without boundaries don’t work—and this episode tells the truth about why. Shawnti explores how guilt, access, and emotional over-availability keep people stuck, even when they’re “doing the work.” This conversation challenges the idea that healing is soft and exposes the discomfort required to protect your peace.


Send a text

Support the show

Shawnti Refuge is an Award Winning Master Certified Mental Health Coach, Keynote Speaker, and Author of the best-selling book, “Quiet As Kept”, specializing in guided journaling for mental wellness. After overcoming severe depression and anxiety through journaling, Shawnti developed her own program, empowering individuals to heal and thrive without medication. She is the creator of Shawnti Refuge Journals, which carries a series of guided journals designed to help others release past traumas. With her relatable, no-nonsense approach, Shawnti's mission is to inspire personal growth and self-awareness. She is the founder of Stayin' Stuck Ain't Cute Coaching and a passionate advocate for mental health in both business and community settings.

Website:

ShawntiRefuge.com

Social media:

IG: @shawntirefugejournals

FB: Shawnti Refuge Journals

TikTok: @shawntijournalbae

YouTube: @shawntirefugejournals


]]> Shawnti Refuge Buzzsprout-18393235 Wed, 07 Jan 2026 12:00:00 -0600 381 setting boundaries, emotional boundaries, healing podcast, people pleasing recovery, mental wellness, self respect, toxic relationships, journaling prompts 1 20262 full true 2026 EP1: New Year, Same You: Be For Real 2026 EP1: New Year, Same You: Be For Real New year, same patterns? Let’s talk about it.

In this episode, Shawnti Refuge cuts through the motivation fluff and gets honest about why so many people repeat years instead of changing their lives. This conversation is about comfort, avoidance, survival mode, and the quiet lies we tell ourselves to stay familiar. If you’ve been saying “this is my year” but nothing feels different, this episode will sit with you.


Send a text

Support the show

Shawnti Refuge is an Award Winning Master Certified Mental Health Coach, Keynote Speaker, and Author of the best-selling book, “Quiet As Kept”, specializing in guided journaling for mental wellness. After overcoming severe depression and anxiety through journaling, Shawnti developed her own program, empowering individuals to heal and thrive without medication. She is the creator of Shawnti Refuge Journals, which carries a series of guided journals designed to help others release past traumas. With her relatable, no-nonsense approach, Shawnti's mission is to inspire personal growth and self-awareness. She is the founder of Stayin' Stuck Ain't Cute Coaching and a passionate advocate for mental health in both business and community settings.

Website:

ShawntiRefuge.com

Social media:

IG: @shawntirefugejournals

FB: Shawnti Refuge Journals

TikTok: @shawntijournalbae

YouTube: @shawntirefugejournals


]]> New year, same patterns? Let’s talk about it.

In this episode, Shawnti Refuge cuts through the motivation fluff and gets honest about why so many people repeat years instead of changing their lives. This conversation is about comfort, avoidance, survival mode, and the quiet lies we tell ourselves to stay familiar. If you’ve been saying “this is my year” but nothing feels different, this episode will sit with you.


Send a text

Support the show

Shawnti Refuge is an Award Winning Master Certified Mental Health Coach, Keynote Speaker, and Author of the best-selling book, “Quiet As Kept”, specializing in guided journaling for mental wellness. After overcoming severe depression and anxiety through journaling, Shawnti developed her own program, empowering individuals to heal and thrive without medication. She is the creator of Shawnti Refuge Journals, which carries a series of guided journals designed to help others release past traumas. With her relatable, no-nonsense approach, Shawnti's mission is to inspire personal growth and self-awareness. She is the founder of Stayin' Stuck Ain't Cute Coaching and a passionate advocate for mental health in both business and community settings.

Website:

ShawntiRefuge.com

Social media:

IG: @shawntirefugejournals

FB: Shawnti Refuge Journals

TikTok: @shawntijournalbae

YouTube: @shawntirefugejournals


]]> Shawnti Refuge Buzzsprout-18393237 Mon, 05 Jan 2026 12:00:00 -0600 425 new year better me, personal growth podcast, healing journey, self awareness, mental health podcast, journaling for healing, breaking cycles, emotional growth, starting over 1 20261 full true Healing Through The Holidays Episode 6: Reclaiming Your Peace for the New Year Healing Through The Holidays Episode 6: Reclaiming Your Peace for the New Year  The new year isn’t about resolutions — it’s about reclamation. In this powerful finale to the Healing Through the Holidays series, Shawnti Refuge guides listeners through reflection, release, and rebirth. Learn how to reclaim your peace, embody your healing, and prepare to step into The Audacity of a Healing Woman beginning January 14. 

✍🏾 JOURNAL PROMPTS

Let’s write this out together, sis.

  1. What am I ready to stop fighting for that was never meant for me?
  2. What am I reclaiming in this next season — my time, voice, body, joy, or peace?
  3. What does “audacity” look like in my healing journey?
  4. What boundaries or beliefs do I need to carry forward to protect my peace in 2025?

Take your time. This is your mirror moment. Be honest and brave.


 Now listen — this is your moment to stop playing small with your healing.
 If this Healing Through the Holidays series spoke to you, then you already know you’re ready for what’s next. 

 So go ahead and join The Audacity of a Healing Woman right now at ShawntiRefuge.com

Send a text

Support the show

Shawnti Refuge is an Award Winning Master Certified Mental Health Coach, Keynote Speaker, and Author of the best-selling book, “Quiet As Kept”, specializing in guided journaling for mental wellness. After overcoming severe depression and anxiety through journaling, Shawnti developed her own program, empowering individuals to heal and thrive without medication. She is the creator of Shawnti Refuge Journals, which carries a series of guided journals designed to help others release past traumas. With her relatable, no-nonsense approach, Shawnti's mission is to inspire personal growth and self-awareness. She is the founder of Stayin' Stuck Ain't Cute Coaching and a passionate advocate for mental health in both business and community settings.

Website:

ShawntiRefuge.com

Social media:

IG: @shawntirefugejournals

FB: Shawnti Refuge Journals

TikTok: @shawntijournalbae

YouTube: @shawntirefugejournals


]]>  The new year isn’t about resolutions — it’s about reclamation. In this powerful finale to the Healing Through the Holidays series, Shawnti Refuge guides listeners through reflection, release, and rebirth. Learn how to reclaim your peace, embody your healing, and prepare to step into The Audacity of a Healing Woman beginning January 14. 

✍🏾 JOURNAL PROMPTS

Let’s write this out together, sis.

  1. What am I ready to stop fighting for that was never meant for me?
  2. What am I reclaiming in this next season — my time, voice, body, joy, or peace?
  3. What does “audacity” look like in my healing journey?
  4. What boundaries or beliefs do I need to carry forward to protect my peace in 2025?

Take your time. This is your mirror moment. Be honest and brave.


 Now listen — this is your moment to stop playing small with your healing.
 If this Healing Through the Holidays series spoke to you, then you already know you’re ready for what’s next. 

 So go ahead and join The Audacity of a Healing Woman right now at ShawntiRefuge.com

Send a text

Support the show

Shawnti Refuge is an Award Winning Master Certified Mental Health Coach, Keynote Speaker, and Author of the best-selling book, “Quiet As Kept”, specializing in guided journaling for mental wellness. After overcoming severe depression and anxiety through journaling, Shawnti developed her own program, empowering individuals to heal and thrive without medication. She is the creator of Shawnti Refuge Journals, which carries a series of guided journals designed to help others release past traumas. With her relatable, no-nonsense approach, Shawnti's mission is to inspire personal growth and self-awareness. She is the founder of Stayin' Stuck Ain't Cute Coaching and a passionate advocate for mental health in both business and community settings.

Website:

ShawntiRefuge.com

Social media:

IG: @shawntirefugejournals

FB: Shawnti Refuge Journals

TikTok: @shawntijournalbae

YouTube: @shawntirefugejournals


]]> Shawnti Refuge Buzzsprout-18134207 Wed, 10 Dec 2025 12:00:00 -0600 438 healing through the holidays, reclaim your peace, new year reflection, emotional healing, audacity of a healing woman, guided journaling, Shawnti Refuge, Quiet As Kept Podcast, Black women mental health, spiritual growth 1 44 full true Healing Through the Holidays Episode 5: Self-Care Ain’t Selfish Healing Through the Holidays Episode 5: Self-Care Ain’t Selfish  Self-care is not selfish. It’s sacred. In this soothing episode, Shawnti Refuge reminds us that true rest is a form of resistance. Through storytelling and guided prompts, she shares how to release guilt, reset your energy, and build new rituals of nourishment during the holiday season. 

✍🏾 JOURNAL PROMPTS

Grab your journal, love. Let’s check in with your body and spirit:

  1. What does my body need from me right now — rest, movement, nourishment, stillness?
  2. Where have I been neglecting myself in the name of being “strong”?
  3. What small act of self-care can I commit to every day this week?
  4. How can I make peace feel like a daily practice instead of a reward?

Write what comes up, even if it surprises you.
 This is your reminder that maintenance is healing.

 If you’re ready to stop running on empty, head over to ShawntiRefuge.com and grab your favorite guided journal.
Each one is designed to help you slow down, reflect, and reconnect with yourself,  especially when the world gets loud. 

Send a text

Support the show

Shawnti Refuge is an Award Winning Master Certified Mental Health Coach, Keynote Speaker, and Author of the best-selling book, “Quiet As Kept”, specializing in guided journaling for mental wellness. After overcoming severe depression and anxiety through journaling, Shawnti developed her own program, empowering individuals to heal and thrive without medication. She is the creator of Shawnti Refuge Journals, which carries a series of guided journals designed to help others release past traumas. With her relatable, no-nonsense approach, Shawnti's mission is to inspire personal growth and self-awareness. She is the founder of Stayin' Stuck Ain't Cute Coaching and a passionate advocate for mental health in both business and community settings.

Website:

ShawntiRefuge.com

Social media:

IG: @shawntirefugejournals

FB: Shawnti Refuge Journals

TikTok: @shawntijournalbae

YouTube: @shawntirefugejournals


]]>  Self-care is not selfish. It’s sacred. In this soothing episode, Shawnti Refuge reminds us that true rest is a form of resistance. Through storytelling and guided prompts, she shares how to release guilt, reset your energy, and build new rituals of nourishment during the holiday season. 

✍🏾 JOURNAL PROMPTS

Grab your journal, love. Let’s check in with your body and spirit:

  1. What does my body need from me right now — rest, movement, nourishment, stillness?
  2. Where have I been neglecting myself in the name of being “strong”?
  3. What small act of self-care can I commit to every day this week?
  4. How can I make peace feel like a daily practice instead of a reward?

Write what comes up, even if it surprises you.
 This is your reminder that maintenance is healing.

 If you’re ready to stop running on empty, head over to ShawntiRefuge.com and grab your favorite guided journal.
Each one is designed to help you slow down, reflect, and reconnect with yourself,  especially when the world gets loud. 

Send a text

Support the show

Shawnti Refuge is an Award Winning Master Certified Mental Health Coach, Keynote Speaker, and Author of the best-selling book, “Quiet As Kept”, specializing in guided journaling for mental wellness. After overcoming severe depression and anxiety through journaling, Shawnti developed her own program, empowering individuals to heal and thrive without medication. She is the creator of Shawnti Refuge Journals, which carries a series of guided journals designed to help others release past traumas. With her relatable, no-nonsense approach, Shawnti's mission is to inspire personal growth and self-awareness. She is the founder of Stayin' Stuck Ain't Cute Coaching and a passionate advocate for mental health in both business and community settings.

Website:

ShawntiRefuge.com

Social media:

IG: @shawntirefugejournals

FB: Shawnti Refuge Journals

TikTok: @shawntijournalbae

YouTube: @shawntirefugejournals


]]> Buzzsprout-18134139 Wed, 03 Dec 2025 12:00:00 -0600 346 holiday stress, self-care, burnout recovery, rest as resistance, mental health for women, quiet as kept podcast, guided journaling, Shawnti Refuge, healing through the holidays, emotional wellness 1 43 full false The Truth About Estrangement That Oprah Missed. The Truth About Estrangement That Oprah Missed. Oprah opened the door to a powerful conversation about estrangement — but there’s a whole side of this experience that didn’t get covered.
 The grief, the guilt, the identity shift… the part where mothers are hurting too.

Estrangement isn’t simple.
 It isn’t black and white.
 And it isn’t always about blame — sometimes it’s about survival, emotional safety, and the painful work of breaking generational cycles.

In this video, I’m sharing the truths Oprah didn’t talk about, the parts we live through in silence, and why mothers need a safe place to heal too.

That’s why I created Mothering in the Dark — a support group for mothers navigating the complex, emotional, and often misunderstood journey of estrangement.

If this speaks to your spirit,
 👇🏽
 Go to motheringinthedark.com to get more information and sign up.
You don’t have to walk through this alone.

#MotheringInTheDark #EstrangedMoms #FamilyEstrangement #HealingMothers #MotherWoundHealing #EmotionalHealingJourney #ShawntiRefuge #ShawntiRefugeJournals

Send a text

Support the show

Shawnti Refuge is an Award Winning Master Certified Mental Health Coach, Keynote Speaker, and Author of the best-selling book, “Quiet As Kept”, specializing in guided journaling for mental wellness. After overcoming severe depression and anxiety through journaling, Shawnti developed her own program, empowering individuals to heal and thrive without medication. She is the creator of Shawnti Refuge Journals, which carries a series of guided journals designed to help others release past traumas. With her relatable, no-nonsense approach, Shawnti's mission is to inspire personal growth and self-awareness. She is the founder of Stayin' Stuck Ain't Cute Coaching and a passionate advocate for mental health in both business and community settings.

Website:

ShawntiRefuge.com

Social media:

IG: @shawntirefugejournals

FB: Shawnti Refuge Journals

TikTok: @shawntijournalbae

YouTube: @shawntirefugejournals


]]> Oprah opened the door to a powerful conversation about estrangement — but there’s a whole side of this experience that didn’t get covered.
 The grief, the guilt, the identity shift… the part where mothers are hurting too.

Estrangement isn’t simple.
 It isn’t black and white.
 And it isn’t always about blame — sometimes it’s about survival, emotional safety, and the painful work of breaking generational cycles.

In this video, I’m sharing the truths Oprah didn’t talk about, the parts we live through in silence, and why mothers need a safe place to heal too.

That’s why I created Mothering in the Dark — a support group for mothers navigating the complex, emotional, and often misunderstood journey of estrangement.

If this speaks to your spirit,
 👇🏽
 Go to motheringinthedark.com to get more information and sign up.
You don’t have to walk through this alone.

#MotheringInTheDark #EstrangedMoms #FamilyEstrangement #HealingMothers #MotherWoundHealing #EmotionalHealingJourney #ShawntiRefuge #ShawntiRefugeJournals

Send a text

Support the show

Shawnti Refuge is an Award Winning Master Certified Mental Health Coach, Keynote Speaker, and Author of the best-selling book, “Quiet As Kept”, specializing in guided journaling for mental wellness. After overcoming severe depression and anxiety through journaling, Shawnti developed her own program, empowering individuals to heal and thrive without medication. She is the creator of Shawnti Refuge Journals, which carries a series of guided journals designed to help others release past traumas. With her relatable, no-nonsense approach, Shawnti's mission is to inspire personal growth and self-awareness. She is the founder of Stayin' Stuck Ain't Cute Coaching and a passionate advocate for mental health in both business and community settings.

Website:

ShawntiRefuge.com

Social media:

IG: @shawntirefugejournals

FB: Shawnti Refuge Journals

TikTok: @shawntijournalbae

YouTube: @shawntirefugejournals


]]> Shawnti Refuge Buzzsprout-18268538 Fri, 28 Nov 2025 16:00:00 -0600 297 #MotheringInTheDark, #EstrangedMoms, #FamilyEstrangement, #HealingMothers, #MotherWoundHealing, #EmotionalHealingJourney, #ShawntiRefuge, #ShawntiRefugeJournals, 1 full false Healing Through the Holidays Episode 4: Guilt-Free Boundaries & Saying No Healing Through the Holidays Episode 4: Guilt-Free Boundaries & Saying No   Boundaries are not rejection — they’re protection. In this powerful episode, Shawnti Refuge dives into why it’s so hard to say no during the holidays, how guilt is part of growth, and why peace should never come with a price tag. Through honest storytelling and guided prompts, you’ll learn how to create guilt-free boundaries that honor your healing. 


✍🏾 JOURNAL PROMPTS

Let’s get into some reflection work:

  1. Where in my life am I saying “yes” when my soul means “no”?
  2. What does guilt sound like in my head when I try to set boundaries?
  3. Who taught me that saying no was unkind — and is that still true?
  4. What’s one boundary I can set this week to protect my peace?

Write them down, and then sit with what comes up — no editing, no judgment, just honesty.


And don’t forget — the waitlist for my next experience, The Audacity of a Healing Woman, is still open.
If you’re ready to stop apologizing for your boundaries and start walking in your wholeness, that’s the space for you. 

Send a text

Support the show

Shawnti Refuge is an Award Winning Master Certified Mental Health Coach, Keynote Speaker, and Author of the best-selling book, “Quiet As Kept”, specializing in guided journaling for mental wellness. After overcoming severe depression and anxiety through journaling, Shawnti developed her own program, empowering individuals to heal and thrive without medication. She is the creator of Shawnti Refuge Journals, which carries a series of guided journals designed to help others release past traumas. With her relatable, no-nonsense approach, Shawnti's mission is to inspire personal growth and self-awareness. She is the founder of Stayin' Stuck Ain't Cute Coaching and a passionate advocate for mental health in both business and community settings.

Website:

ShawntiRefuge.com

Social media:

IG: @shawntirefugejournals

FB: Shawnti Refuge Journals

TikTok: @shawntijournalbae

YouTube: @shawntirefugejournals


]]>   Boundaries are not rejection — they’re protection. In this powerful episode, Shawnti Refuge dives into why it’s so hard to say no during the holidays, how guilt is part of growth, and why peace should never come with a price tag. Through honest storytelling and guided prompts, you’ll learn how to create guilt-free boundaries that honor your healing. 


✍🏾 JOURNAL PROMPTS

Let’s get into some reflection work:

  1. Where in my life am I saying “yes” when my soul means “no”?
  2. What does guilt sound like in my head when I try to set boundaries?
  3. Who taught me that saying no was unkind — and is that still true?
  4. What’s one boundary I can set this week to protect my peace?

Write them down, and then sit with what comes up — no editing, no judgment, just honesty.


And don’t forget — the waitlist for my next experience, The Audacity of a Healing Woman, is still open.
If you’re ready to stop apologizing for your boundaries and start walking in your wholeness, that’s the space for you. 

Send a text

Support the show

Shawnti Refuge is an Award Winning Master Certified Mental Health Coach, Keynote Speaker, and Author of the best-selling book, “Quiet As Kept”, specializing in guided journaling for mental wellness. After overcoming severe depression and anxiety through journaling, Shawnti developed her own program, empowering individuals to heal and thrive without medication. She is the creator of Shawnti Refuge Journals, which carries a series of guided journals designed to help others release past traumas. With her relatable, no-nonsense approach, Shawnti's mission is to inspire personal growth and self-awareness. She is the founder of Stayin' Stuck Ain't Cute Coaching and a passionate advocate for mental health in both business and community settings.

Website:

ShawntiRefuge.com

Social media:

IG: @shawntirefugejournals

FB: Shawnti Refuge Journals

TikTok: @shawntijournalbae

YouTube: @shawntirefugejournals


]]> Shawnti Refuge Buzzsprout-18134043 Wed, 26 Nov 2025 12:00:00 -0600 375 holiday boundaries, people-pleasing recovery, saying no, mental health for Black women, emotional wellness, holiday stress, quiet as kept podcast, guided journaling, Shawnti Refuge, Audacity of a Healing Woman 1 43 full false Healing Through the Holidays Episode 3: The Grief We Don’t Talk About Healing Through the Holidays Episode 3: The Grief We Don’t Talk About  Grief doesn’t always wear black. In this raw and honest episode, Shawnti Refuge opens up about the silent grief that shows up during the holidays — the kind that comes from broken relationships, lost expectations, and the versions of ourselves we’ve outgrown. Learn how to honor your emotions, redefine healing, and turn your pain into purpose through journaling. 


✍🏾 JOURNAL PROMPTS

Let’s take a moment to write:

  1. What am I grieving this season — even if it’s not a death?
  2. What version of myself am I releasing with love?
  3. What memory still brings up pain, and what does it teach me about my capacity to love?
  4. How can I honor my grief this year — through rest, ritual, or reflection?

You don’t have to rush through this one.
 Take your time. Cry if you need to.
 Tears are just the body’s way of telling the truth.


 And don’t forget, my guided journals are designed for moments like this — quiet reflection, deep release, and gentle rebuilding.
You can find them at ShawntiRefuge.com. 

Send a text

Support the show

Shawnti Refuge is an Award Winning Master Certified Mental Health Coach, Keynote Speaker, and Author of the best-selling book, “Quiet As Kept”, specializing in guided journaling for mental wellness. After overcoming severe depression and anxiety through journaling, Shawnti developed her own program, empowering individuals to heal and thrive without medication. She is the creator of Shawnti Refuge Journals, which carries a series of guided journals designed to help others release past traumas. With her relatable, no-nonsense approach, Shawnti's mission is to inspire personal growth and self-awareness. She is the founder of Stayin' Stuck Ain't Cute Coaching and a passionate advocate for mental health in both business and community settings.

Website:

ShawntiRefuge.com

Social media:

IG: @shawntirefugejournals

FB: Shawnti Refuge Journals

TikTok: @shawntijournalbae

YouTube: @shawntirefugejournals


]]>  Grief doesn’t always wear black. In this raw and honest episode, Shawnti Refuge opens up about the silent grief that shows up during the holidays — the kind that comes from broken relationships, lost expectations, and the versions of ourselves we’ve outgrown. Learn how to honor your emotions, redefine healing, and turn your pain into purpose through journaling. 


✍🏾 JOURNAL PROMPTS

Let’s take a moment to write:

  1. What am I grieving this season — even if it’s not a death?
  2. What version of myself am I releasing with love?
  3. What memory still brings up pain, and what does it teach me about my capacity to love?
  4. How can I honor my grief this year — through rest, ritual, or reflection?

You don’t have to rush through this one.
 Take your time. Cry if you need to.
 Tears are just the body’s way of telling the truth.


 And don’t forget, my guided journals are designed for moments like this — quiet reflection, deep release, and gentle rebuilding.
You can find them at ShawntiRefuge.com. 

Send a text

Support the show

Shawnti Refuge is an Award Winning Master Certified Mental Health Coach, Keynote Speaker, and Author of the best-selling book, “Quiet As Kept”, specializing in guided journaling for mental wellness. After overcoming severe depression and anxiety through journaling, Shawnti developed her own program, empowering individuals to heal and thrive without medication. She is the creator of Shawnti Refuge Journals, which carries a series of guided journals designed to help others release past traumas. With her relatable, no-nonsense approach, Shawnti's mission is to inspire personal growth and self-awareness. She is the founder of Stayin' Stuck Ain't Cute Coaching and a passionate advocate for mental health in both business and community settings.

Website:

ShawntiRefuge.com

Social media:

IG: @shawntirefugejournals

FB: Shawnti Refuge Journals

TikTok: @shawntijournalbae

YouTube: @shawntirefugejournals


]]> Shawnti Refuge Buzzsprout-18133972 Wed, 19 Nov 2025 12:00:00 -0600 348 holiday grief, emotional healing, healing through the holidays, grief and gratitude, letting go, quiet as kept podcast, mental health for women, guided journaling, Shawnti Refuge, Audacity of a Healing Woman 1 42 full true Healing Through The Holidays Episode 2: When Family Ain’t Safe Healing Through The Holidays Episode 2: When Family Ain’t Safe  Some homes feel like healing, others feel like history. In this week’s episode, Shawnti Refuge opens up about the emotional reality of family gatherings during the holidays — and how to protect your peace when family ain’t safe. Learn how to set boundaries, redefine love, and give yourself permission to choose distance without guilt. 


✍🏾 JOURNAL PROMPTS

Pull out your journal, sis. Let’s unpack this together:

  1. Who do I become when I’m around my family, and is that version of me still serving me?
  2. What’s one boundary I’ve been too afraid to set with a relative, and what would it sound like to say it out loud?
  3. What does “safety” look and feel like for me this season?
  4. How can I honor my healing without needing others to understand it?

Give yourself space to write the truth — even if it stings. Because awareness is the first step to peace.


Visit Shawntirefuge.com for more!

Send a text

Support the show

Shawnti Refuge is an Award Winning Master Certified Mental Health Coach, Keynote Speaker, and Author of the best-selling book, “Quiet As Kept”, specializing in guided journaling for mental wellness. After overcoming severe depression and anxiety through journaling, Shawnti developed her own program, empowering individuals to heal and thrive without medication. She is the creator of Shawnti Refuge Journals, which carries a series of guided journals designed to help others release past traumas. With her relatable, no-nonsense approach, Shawnti's mission is to inspire personal growth and self-awareness. She is the founder of Stayin' Stuck Ain't Cute Coaching and a passionate advocate for mental health in both business and community settings.

Website:

ShawntiRefuge.com

Social media:

IG: @shawntirefugejournals

FB: Shawnti Refuge Journals

TikTok: @shawntijournalbae

YouTube: @shawntirefugejournals


]]>  Some homes feel like healing, others feel like history. In this week’s episode, Shawnti Refuge opens up about the emotional reality of family gatherings during the holidays — and how to protect your peace when family ain’t safe. Learn how to set boundaries, redefine love, and give yourself permission to choose distance without guilt. 


✍🏾 JOURNAL PROMPTS

Pull out your journal, sis. Let’s unpack this together:

  1. Who do I become when I’m around my family, and is that version of me still serving me?
  2. What’s one boundary I’ve been too afraid to set with a relative, and what would it sound like to say it out loud?
  3. What does “safety” look and feel like for me this season?
  4. How can I honor my healing without needing others to understand it?

Give yourself space to write the truth — even if it stings. Because awareness is the first step to peace.


Visit Shawntirefuge.com for more!

Send a text

Support the show

Shawnti Refuge is an Award Winning Master Certified Mental Health Coach, Keynote Speaker, and Author of the best-selling book, “Quiet As Kept”, specializing in guided journaling for mental wellness. After overcoming severe depression and anxiety through journaling, Shawnti developed her own program, empowering individuals to heal and thrive without medication. She is the creator of Shawnti Refuge Journals, which carries a series of guided journals designed to help others release past traumas. With her relatable, no-nonsense approach, Shawnti's mission is to inspire personal growth and self-awareness. She is the founder of Stayin' Stuck Ain't Cute Coaching and a passionate advocate for mental health in both business and community settings.

Website:

ShawntiRefuge.com

Social media:

IG: @shawntirefugejournals

FB: Shawnti Refuge Journals

TikTok: @shawntijournalbae

YouTube: @shawntirefugejournals


]]> Shawnti Refuge Buzzsprout-18133875 Wed, 12 Nov 2025 12:00:00 -0600 376 healing through the holidays, family triggers, boundaries, trauma healing, emotional safety, mental health for Black women, Shawnti Refuge, Quiet As Kept Podcast, guided journaling, Audacity of a Healing Woman 1 41 full true Mental Health Monday: The Mental Health Impact of the Government Shutdown Mental Health Monday: The Mental Health Impact of the Government Shutdown In this powerful episode of The Quiet As Kept Podcast, Shawnti Refuge dives into the emotional and psychological impact of the ongoing government shutdown — not from a political lens, but a deeply human one.

When the government shuts down, it’s not just budgets and offices that pause — it’s people’s peace of mind. Shawnti explores how uncertainty, delayed benefits, and unpaid work create real mental health consequences for families, essential workers, and communities across the country.

From the stress of missed paychecks to the silent exhaustion of TSA agents working without pay, this episode shines a light on what it means to survive when systems fail — and how guided journaling can help you reclaim your emotional stability.

💜 Inside This Episode:

  • The mental and emotional cost of financial uncertainty
  • How benefit delays and job instability trigger trauma responses
  • The hidden emotional toll on TSA and essential workers
  • How to ground yourself when life feels unpredictable
  • Guided journaling prompts to help you process, reflect, and restore peace

✍🏾 Journal Prompts from This Episode:

  1. Where in my life do I feel the most uncertainty right now?
  2. How does that uncertainty show up in my body?
  3. What part of my life feels most vulnerable to outside systems?
  4. What can I do to regain a small sense of control or peace today?
  5. Where am I still showing up for others even when I’m empty?
  6. What would rest look like for me — not escape, but restoration?
  7. Who in my circle might be struggling silently right now?
  8. What truth do I need to speak to myself to feel grounded again?

💬 Featured Mentions:
✨ The Audacity of a Healing Woman — a transformational coaching experience for women ready to reclaim their power and peace.
✨ New Year, Better Me — an in-person guided journaling workshop to start 2025 grounded, healed, and intentional.

Visit ShawntiRefuge.com
to grab your guided journals, sign up for upcoming events, or join the healing community.

Send a text

Support the show

Shawnti Refuge is an Award Winning Master Certified Mental Health Coach, Keynote Speaker, and Author of the best-selling book, “Quiet As Kept”, specializing in guided journaling for mental wellness. After overcoming severe depression and anxiety through journaling, Shawnti developed her own program, empowering individuals to heal and thrive without medication. She is the creator of Shawnti Refuge Journals, which carries a series of guided journals designed to help others release past traumas. With her relatable, no-nonsense approach, Shawnti's mission is to inspire personal growth and self-awareness. She is the founder of Stayin' Stuck Ain't Cute Coaching and a passionate advocate for mental health in both business and community settings.

Website:

ShawntiRefuge.com

Social media:

IG: @shawntirefugejournals

FB: Shawnti Refuge Journals

TikTok: @shawntijournalbae

YouTube: @shawntirefugejournals


]]> In this powerful episode of The Quiet As Kept Podcast, Shawnti Refuge dives into the emotional and psychological impact of the ongoing government shutdown — not from a political lens, but a deeply human one.

When the government shuts down, it’s not just budgets and offices that pause — it’s people’s peace of mind. Shawnti explores how uncertainty, delayed benefits, and unpaid work create real mental health consequences for families, essential workers, and communities across the country.

From the stress of missed paychecks to the silent exhaustion of TSA agents working without pay, this episode shines a light on what it means to survive when systems fail — and how guided journaling can help you reclaim your emotional stability.

💜 Inside This Episode:

  • The mental and emotional cost of financial uncertainty
  • How benefit delays and job instability trigger trauma responses
  • The hidden emotional toll on TSA and essential workers
  • How to ground yourself when life feels unpredictable
  • Guided journaling prompts to help you process, reflect, and restore peace

✍🏾 Journal Prompts from This Episode:

  1. Where in my life do I feel the most uncertainty right now?
  2. How does that uncertainty show up in my body?
  3. What part of my life feels most vulnerable to outside systems?
  4. What can I do to regain a small sense of control or peace today?
  5. Where am I still showing up for others even when I’m empty?
  6. What would rest look like for me — not escape, but restoration?
  7. Who in my circle might be struggling silently right now?
  8. What truth do I need to speak to myself to feel grounded again?

💬 Featured Mentions:
✨ The Audacity of a Healing Woman — a transformational coaching experience for women ready to reclaim their power and peace.
✨ New Year, Better Me — an in-person guided journaling workshop to start 2025 grounded, healed, and intentional.

Visit ShawntiRefuge.com
to grab your guided journals, sign up for upcoming events, or join the healing community.

Send a text

Support the show

Shawnti Refuge is an Award Winning Master Certified Mental Health Coach, Keynote Speaker, and Author of the best-selling book, “Quiet As Kept”, specializing in guided journaling for mental wellness. After overcoming severe depression and anxiety through journaling, Shawnti developed her own program, empowering individuals to heal and thrive without medication. She is the creator of Shawnti Refuge Journals, which carries a series of guided journals designed to help others release past traumas. With her relatable, no-nonsense approach, Shawnti's mission is to inspire personal growth and self-awareness. She is the founder of Stayin' Stuck Ain't Cute Coaching and a passionate advocate for mental health in both business and community settings.

Website:

ShawntiRefuge.com

Social media:

IG: @shawntirefugejournals

FB: Shawnti Refuge Journals

TikTok: @shawntijournalbae

YouTube: @shawntirefugejournals


]]> Shawnti Refuge Buzzsprout-18168410 Mon, 10 Nov 2025 21:00:00 -0600 1811 QuietAsKeptPodcast, ShawntiRefuge, MentalHealthAwareness, GovernmentShutdown, HealingThroughJournaling, GuidedJournaling, EmotionalWellness, SelfCareMatters, TheAudacityOfAHealingWoman, NewYearBetterMe, CommunityCare, Resilience, BlackMentalHealth, Healin 1 full true Healing Through the Holidays Episode 1: Healing Through the Holidays: Navigating Joy, Grief & Transformation Healing Through the Holidays Episode 1: Healing Through the Holidays: Navigating Joy, Grief & Transformation The holidays can bring both joy and grief, especially when you’re carrying unspoken pain. In this episode, Shawnti Refuge opens up about her own healing journey after divorce and shares three powerful pillars for finding peace through the season: honoring your truth, creating rituals that serve you, and setting boundaries that protect your energy. You’ll walk away with fresh perspective, real stories, and guided journaling prompts to help you rewrite your holiday story.


✍🏾 JOURNAL PROMPTS

Take a breath.
 Now grab your journal and write through these:

  1. What emotions do the holidays bring up for me this year — joy, grief, guilt, peace, or all of the above?
  2. What old roles do I tend to slip back into around family or friends?
  3. If I could rewrite one holiday tradition, what would it look like?
  4. What am I ready to release before this year ends?
  5. How will I show up for myself with love — not just for others?

Take your time.
 Remember — this isn’t homework; it’s healing work.


Send a text

Support the show

Shawnti Refuge is an Award Winning Master Certified Mental Health Coach, Keynote Speaker, and Author of the best-selling book, “Quiet As Kept”, specializing in guided journaling for mental wellness. After overcoming severe depression and anxiety through journaling, Shawnti developed her own program, empowering individuals to heal and thrive without medication. She is the creator of Shawnti Refuge Journals, which carries a series of guided journals designed to help others release past traumas. With her relatable, no-nonsense approach, Shawnti's mission is to inspire personal growth and self-awareness. She is the founder of Stayin' Stuck Ain't Cute Coaching and a passionate advocate for mental health in both business and community settings.

Website:

ShawntiRefuge.com

Social media:

IG: @shawntirefugejournals

FB: Shawnti Refuge Journals

TikTok: @shawntijournalbae

YouTube: @shawntirefugejournals


]]> The holidays can bring both joy and grief, especially when you’re carrying unspoken pain. In this episode, Shawnti Refuge opens up about her own healing journey after divorce and shares three powerful pillars for finding peace through the season: honoring your truth, creating rituals that serve you, and setting boundaries that protect your energy. You’ll walk away with fresh perspective, real stories, and guided journaling prompts to help you rewrite your holiday story.


✍🏾 JOURNAL PROMPTS

Take a breath.
 Now grab your journal and write through these:

  1. What emotions do the holidays bring up for me this year — joy, grief, guilt, peace, or all of the above?
  2. What old roles do I tend to slip back into around family or friends?
  3. If I could rewrite one holiday tradition, what would it look like?
  4. What am I ready to release before this year ends?
  5. How will I show up for myself with love — not just for others?

Take your time.
 Remember — this isn’t homework; it’s healing work.


Send a text

Support the show

Shawnti Refuge is an Award Winning Master Certified Mental Health Coach, Keynote Speaker, and Author of the best-selling book, “Quiet As Kept”, specializing in guided journaling for mental wellness. After overcoming severe depression and anxiety through journaling, Shawnti developed her own program, empowering individuals to heal and thrive without medication. She is the creator of Shawnti Refuge Journals, which carries a series of guided journals designed to help others release past traumas. With her relatable, no-nonsense approach, Shawnti's mission is to inspire personal growth and self-awareness. She is the founder of Stayin' Stuck Ain't Cute Coaching and a passionate advocate for mental health in both business and community settings.

Website:

ShawntiRefuge.com

Social media:

IG: @shawntirefugejournals

FB: Shawnti Refuge Journals

TikTok: @shawntijournalbae

YouTube: @shawntirefugejournals


]]> Shawnti Refuge Buzzsprout-18133856 Wed, 05 Nov 2025 12:00:00 -0600 619 holiday healing, grief during holidays, self-care holiday season, setting boundaries, journaling for mental health, mothering in the dark, quiet as kept podcast, guided journaling, healing journey, black women mental health 1 40 full true Episode 39: What Are You Carrying That Ain’t Yours? Episode 39: What Are You Carrying That Ain’t Yours? Ever feel like the “strong one” who carries everyone’s problems? In this episode, Shawnti Refuge breaks down why we take on emotional baggage that doesn’t belong to us, and how to finally set it down. Learn how to love without losing yourself, plus a journaling prompt to help you reclaim your peace.

Perfect for anyone tired of being the family savior or holding burdens that were never theirs.


Applications open for Fallin' For My Damn Self Mastermind

Apply here: http://stan.store/ShawntiRefugeJournals/p/fallin-for-my-damn-self-mastermind 

Send a text

Support the show

Shawnti Refuge is an Award Winning Master Certified Mental Health Coach, Keynote Speaker, and Author of the best-selling book, “Quiet As Kept”, specializing in guided journaling for mental wellness. After overcoming severe depression and anxiety through journaling, Shawnti developed her own program, empowering individuals to heal and thrive without medication. She is the creator of Shawnti Refuge Journals, which carries a series of guided journals designed to help others release past traumas. With her relatable, no-nonsense approach, Shawnti's mission is to inspire personal growth and self-awareness. She is the founder of Stayin' Stuck Ain't Cute Coaching and a passionate advocate for mental health in both business and community settings.

Website:

ShawntiRefuge.com

Social media:

IG: @shawntirefugejournals

FB: Shawnti Refuge Journals

TikTok: @shawntijournalbae

YouTube: @shawntirefugejournals


]]> Ever feel like the “strong one” who carries everyone’s problems? In this episode, Shawnti Refuge breaks down why we take on emotional baggage that doesn’t belong to us, and how to finally set it down. Learn how to love without losing yourself, plus a journaling prompt to help you reclaim your peace.

Perfect for anyone tired of being the family savior or holding burdens that were never theirs.


Applications open for Fallin' For My Damn Self Mastermind

Apply here: http://stan.store/ShawntiRefugeJournals/p/fallin-for-my-damn-self-mastermind 

Send a text

Support the show

Shawnti Refuge is an Award Winning Master Certified Mental Health Coach, Keynote Speaker, and Author of the best-selling book, “Quiet As Kept”, specializing in guided journaling for mental wellness. After overcoming severe depression and anxiety through journaling, Shawnti developed her own program, empowering individuals to heal and thrive without medication. She is the creator of Shawnti Refuge Journals, which carries a series of guided journals designed to help others release past traumas. With her relatable, no-nonsense approach, Shawnti's mission is to inspire personal growth and self-awareness. She is the founder of Stayin' Stuck Ain't Cute Coaching and a passionate advocate for mental health in both business and community settings.

Website:

ShawntiRefuge.com

Social media:

IG: @shawntirefugejournals

FB: Shawnti Refuge Journals

TikTok: @shawntijournalbae

YouTube: @shawntirefugejournals


]]> Shawnti Refuge Buzzsprout-17732756 Mon, 25 Aug 2025 18:00:00 -0500 316 QuietAsKeptPodcast, ProtectYourPeace, BlackWomenHealing, FallinForMyDamnSelf, TheAudacityOfAHealingWoman, GenerationalHealing, JournalBae, BoundariesMatter, HealingJourney, ShawntiRefugeJournals, EmotionalBaggage, MentalHealthMatters, SelfLoveJourney, Gui 1 39 full false Episode 38: You Can’t Pour Into Everybody This Fall (And That’s Okay) Episode 38: You Can’t Pour Into Everybody This Fall (And That’s Okay) Fall is coming — and so is the chaos. If you don’t set boundaries now, you’ll be running on fumes by October.

In this episode of The Quiet As Kept Podcast, Shawnti Refuge breaks down why “yes” has been your default answer, how overextending yourself is draining your peace, and why it’s time to pre-decide your limits before the busy season hits.

You’ll learn:

  • Why boundaries are an act of self-love (not selfishness)
  • How to identify where you’re overcommitting
  • The real reason it’s so hard to say “no”
  • A journal prompt to help you protect your capacity without guilt

This is your permission slip to choose yourself first — and keep your energy for the things that matter most.

🖤 New series + workshops are coming soon:
 → Fallin’ For My Damn Self
→ The Audacity of a Healing Woman Workshop

🎧 Listen now + grab your guided journal at ShawntiRefuge.com

Send a text

Support the show

Shawnti Refuge is an Award Winning Master Certified Mental Health Coach, Keynote Speaker, and Author of the best-selling book, “Quiet As Kept”, specializing in guided journaling for mental wellness. After overcoming severe depression and anxiety through journaling, Shawnti developed her own program, empowering individuals to heal and thrive without medication. She is the creator of Shawnti Refuge Journals, which carries a series of guided journals designed to help others release past traumas. With her relatable, no-nonsense approach, Shawnti's mission is to inspire personal growth and self-awareness. She is the founder of Stayin' Stuck Ain't Cute Coaching and a passionate advocate for mental health in both business and community settings.

Website:

ShawntiRefuge.com

Social media:

IG: @shawntirefugejournals

FB: Shawnti Refuge Journals

TikTok: @shawntijournalbae

YouTube: @shawntirefugejournals


]]> Fall is coming — and so is the chaos. If you don’t set boundaries now, you’ll be running on fumes by October.

In this episode of The Quiet As Kept Podcast, Shawnti Refuge breaks down why “yes” has been your default answer, how overextending yourself is draining your peace, and why it’s time to pre-decide your limits before the busy season hits.

You’ll learn:

  • Why boundaries are an act of self-love (not selfishness)
  • How to identify where you’re overcommitting
  • The real reason it’s so hard to say “no”
  • A journal prompt to help you protect your capacity without guilt

This is your permission slip to choose yourself first — and keep your energy for the things that matter most.

🖤 New series + workshops are coming soon:
 → Fallin’ For My Damn Self
→ The Audacity of a Healing Woman Workshop

🎧 Listen now + grab your guided journal at ShawntiRefuge.com

Send a text

Support the show

Shawnti Refuge is an Award Winning Master Certified Mental Health Coach, Keynote Speaker, and Author of the best-selling book, “Quiet As Kept”, specializing in guided journaling for mental wellness. After overcoming severe depression and anxiety through journaling, Shawnti developed her own program, empowering individuals to heal and thrive without medication. She is the creator of Shawnti Refuge Journals, which carries a series of guided journals designed to help others release past traumas. With her relatable, no-nonsense approach, Shawnti's mission is to inspire personal growth and self-awareness. She is the founder of Stayin' Stuck Ain't Cute Coaching and a passionate advocate for mental health in both business and community settings.

Website:

ShawntiRefuge.com

Social media:

IG: @shawntirefugejournals

FB: Shawnti Refuge Journals

TikTok: @shawntijournalbae

YouTube: @shawntirefugejournals


]]> Shawnti Refuge Buzzsprout-17656669 Mon, 11 Aug 2025 21:00:00 -0500 574 QuietAsKeptPodcast, Boundaries, BoundariesWithoutGuilt, BlackWomenHealing, MentalHealthMatters, ProtectYourPeace, SelfLoveJourney, JournalBae, FallinForMyDamnSelf, TheAudacityOfAHealingWoman, HealingIsWork, EnergyManagement, SoftLifeForBlackWomen, StopOve 1 38 full true Episode 37: “Why Peace Feels Unfamiliar When You’re Used to Surviving” Episode 37: “Why Peace Feels Unfamiliar When You’re Used to Surviving” Ever prayed for peace… only to panic when you finally got it?

In this episode of The Quiet As Kept Podcast, Shawnti Refuge breaks down why peace can feel uncomfortable when survival mode has been your normal. From pacing in a quiet house to over-functioning when no one even asked you to, this one goes deep into the nervous system, trauma patterns, and why so many of us sabotage our stillness.

You'll learn:

  • Why peace can feel like a threat when you're used to chaos
  • How generational roles and childhood conditioning keep us in “fix-it” mode
  • The power of journaling to retrain your nervous system
  • One journaling prompt to help you finally sit with safety without guilt

This is your sign to reclaim your calm — before life gets loud again.

🖤 New series + workshops are coming soon:
 → Fallin’ For My Damn Self
→ The Audacity of a Healing Woman Workshop

Grab your journal. We’re doing the real work over here.

Send a text

Support the show

Shawnti Refuge is an Award Winning Master Certified Mental Health Coach, Keynote Speaker, and Author of the best-selling book, “Quiet As Kept”, specializing in guided journaling for mental wellness. After overcoming severe depression and anxiety through journaling, Shawnti developed her own program, empowering individuals to heal and thrive without medication. She is the creator of Shawnti Refuge Journals, which carries a series of guided journals designed to help others release past traumas. With her relatable, no-nonsense approach, Shawnti's mission is to inspire personal growth and self-awareness. She is the founder of Stayin' Stuck Ain't Cute Coaching and a passionate advocate for mental health in both business and community settings.

Website:

ShawntiRefuge.com

Social media:

IG: @shawntirefugejournals

FB: Shawnti Refuge Journals

TikTok: @shawntijournalbae

YouTube: @shawntirefugejournals


]]> Ever prayed for peace… only to panic when you finally got it?

In this episode of The Quiet As Kept Podcast, Shawnti Refuge breaks down why peace can feel uncomfortable when survival mode has been your normal. From pacing in a quiet house to over-functioning when no one even asked you to, this one goes deep into the nervous system, trauma patterns, and why so many of us sabotage our stillness.

You'll learn:

  • Why peace can feel like a threat when you're used to chaos
  • How generational roles and childhood conditioning keep us in “fix-it” mode
  • The power of journaling to retrain your nervous system
  • One journaling prompt to help you finally sit with safety without guilt

This is your sign to reclaim your calm — before life gets loud again.

🖤 New series + workshops are coming soon:
 → Fallin’ For My Damn Self
→ The Audacity of a Healing Woman Workshop

Grab your journal. We’re doing the real work over here.

Send a text

Support the show

Shawnti Refuge is an Award Winning Master Certified Mental Health Coach, Keynote Speaker, and Author of the best-selling book, “Quiet As Kept”, specializing in guided journaling for mental wellness. After overcoming severe depression and anxiety through journaling, Shawnti developed her own program, empowering individuals to heal and thrive without medication. She is the creator of Shawnti Refuge Journals, which carries a series of guided journals designed to help others release past traumas. With her relatable, no-nonsense approach, Shawnti's mission is to inspire personal growth and self-awareness. She is the founder of Stayin' Stuck Ain't Cute Coaching and a passionate advocate for mental health in both business and community settings.

Website:

ShawntiRefuge.com

Social media:

IG: @shawntirefugejournals

FB: Shawnti Refuge Journals

TikTok: @shawntijournalbae

YouTube: @shawntirefugejournals


]]> Shawnti Refuge Buzzsprout-17607440 Mon, 04 Aug 2025 18:00:00 -0500 373 Quiet As Kept Podcast, Guided Journaling, Black Women Healing, Mental Health Matters, Survival Mode, Peace Over Chaos, Journal Bae, Healing Journey, Break The Cycle, The Audacity Of A Healing Woman, Fallin For My Damn Self, Shawnti Refuge Journals, Gene 1 37 full false Episode 36: “The Apology You’ll Never Get – And How to Heal Without It” Episode 36: “The Apology You’ll Never Get – And How to Heal Without It” In Episode 36 of The Quiet as Kept Podcast, Shawnti Refuge speaks directly to those still holding onto hurt, waiting on an apology that may never come. She explores how to reclaim your peace when closure isn’t on the table. With real stories, science-backed insight, and journal prompts, this episode is a must-listen for anyone ready to stop waiting and start healing.

🎧 Listen now and explore healing journals at ShawntiRefuge.com

Send a text

Support the show

Shawnti Refuge is an Award Winning Master Certified Mental Health Coach, Keynote Speaker, and Author of the best-selling book, “Quiet As Kept”, specializing in guided journaling for mental wellness. After overcoming severe depression and anxiety through journaling, Shawnti developed her own program, empowering individuals to heal and thrive without medication. She is the creator of Shawnti Refuge Journals, which carries a series of guided journals designed to help others release past traumas. With her relatable, no-nonsense approach, Shawnti's mission is to inspire personal growth and self-awareness. She is the founder of Stayin' Stuck Ain't Cute Coaching and a passionate advocate for mental health in both business and community settings.

Website:

ShawntiRefuge.com

Social media:

IG: @shawntirefugejournals

FB: Shawnti Refuge Journals

TikTok: @shawntijournalbae

YouTube: @shawntirefugejournals


]]> In Episode 36 of The Quiet as Kept Podcast, Shawnti Refuge speaks directly to those still holding onto hurt, waiting on an apology that may never come. She explores how to reclaim your peace when closure isn’t on the table. With real stories, science-backed insight, and journal prompts, this episode is a must-listen for anyone ready to stop waiting and start healing.

🎧 Listen now and explore healing journals at ShawntiRefuge.com

Send a text

Support the show

Shawnti Refuge is an Award Winning Master Certified Mental Health Coach, Keynote Speaker, and Author of the best-selling book, “Quiet As Kept”, specializing in guided journaling for mental wellness. After overcoming severe depression and anxiety through journaling, Shawnti developed her own program, empowering individuals to heal and thrive without medication. She is the creator of Shawnti Refuge Journals, which carries a series of guided journals designed to help others release past traumas. With her relatable, no-nonsense approach, Shawnti's mission is to inspire personal growth and self-awareness. She is the founder of Stayin' Stuck Ain't Cute Coaching and a passionate advocate for mental health in both business and community settings.

Website:

ShawntiRefuge.com

Social media:

IG: @shawntirefugejournals

FB: Shawnti Refuge Journals

TikTok: @shawntijournalbae

YouTube: @shawntirefugejournals


]]> Shawnti Refuge Buzzsprout-17347932 Mon, 16 Jun 2025 18:00:00 -0500 471 The Quiet As Kept Podcast, Black mental health, emotional healing, unsent letters, trauma healing, forgiveness without apology, journaling for healing, healing through writing, Shawnti Refuge, cognitive dissonance, trauma recovery, reclaiming joy 1 36 full false Episode 35: “When You Inherit Survival But Crave Softness” Episode 35: “When You Inherit Survival But Crave Softness” In Episode 35 of The Quiet as Kept Podcast, Shawnti Refuge explores what it means to transition from survival to softness. If you inherited strength, hustle, and hyper-independence—but now crave rest, joy, and peace—this episode is your permission slip. Through storytelling, neuroscience, and journal prompts, Shawnti shows how softness can be a radical act of self-love.

🎧 Tune in now and reclaim your softness at ShawntiRefuge.com

Send a text

Support the show

Shawnti Refuge is an Award Winning Master Certified Mental Health Coach, Keynote Speaker, and Author of the best-selling book, “Quiet As Kept”, specializing in guided journaling for mental wellness. After overcoming severe depression and anxiety through journaling, Shawnti developed her own program, empowering individuals to heal and thrive without medication. She is the creator of Shawnti Refuge Journals, which carries a series of guided journals designed to help others release past traumas. With her relatable, no-nonsense approach, Shawnti's mission is to inspire personal growth and self-awareness. She is the founder of Stayin' Stuck Ain't Cute Coaching and a passionate advocate for mental health in both business and community settings.

Website:

ShawntiRefuge.com

Social media:

IG: @shawntirefugejournals

FB: Shawnti Refuge Journals

TikTok: @shawntijournalbae

YouTube: @shawntirefugejournals


]]> In Episode 35 of The Quiet as Kept Podcast, Shawnti Refuge explores what it means to transition from survival to softness. If you inherited strength, hustle, and hyper-independence—but now crave rest, joy, and peace—this episode is your permission slip. Through storytelling, neuroscience, and journal prompts, Shawnti shows how softness can be a radical act of self-love.

🎧 Tune in now and reclaim your softness at ShawntiRefuge.com

Send a text

Support the show

Shawnti Refuge is an Award Winning Master Certified Mental Health Coach, Keynote Speaker, and Author of the best-selling book, “Quiet As Kept”, specializing in guided journaling for mental wellness. After overcoming severe depression and anxiety through journaling, Shawnti developed her own program, empowering individuals to heal and thrive without medication. She is the creator of Shawnti Refuge Journals, which carries a series of guided journals designed to help others release past traumas. With her relatable, no-nonsense approach, Shawnti's mission is to inspire personal growth and self-awareness. She is the founder of Stayin' Stuck Ain't Cute Coaching and a passionate advocate for mental health in both business and community settings.

Website:

ShawntiRefuge.com

Social media:

IG: @shawntirefugejournals

FB: Shawnti Refuge Journals

TikTok: @shawntijournalbae

YouTube: @shawntirefugejournals


]]> Buzzsprout-17309538 Mon, 09 Jun 2025 20:00:00 -0500 392 full false Episode 34: “Joy Ain’t Just for Special Occasions – Making Room for Daily Delight” Episode 34: “Joy Ain’t Just for Special Occasions – Making Room for Daily Delight” In Episode 34 of The Quiet As Kept Podcast, Shawnti Refuge challenges the idea that joy must be earned. Instead, she reminds listeners that joy is a daily practice, not a reward for suffering. Through storytelling, science, and powerful journaling prompts, this episode helps you reclaim joy in the ordinary and give yourself permission to feel good—every single day.

🎧 Listen now and explore guided journals at ShawntiRefuge.com

Send a text

Support the show

Shawnti Refuge is an Award Winning Master Certified Mental Health Coach, Keynote Speaker, and Author of the best-selling book, “Quiet As Kept”, specializing in guided journaling for mental wellness. After overcoming severe depression and anxiety through journaling, Shawnti developed her own program, empowering individuals to heal and thrive without medication. She is the creator of Shawnti Refuge Journals, which carries a series of guided journals designed to help others release past traumas. With her relatable, no-nonsense approach, Shawnti's mission is to inspire personal growth and self-awareness. She is the founder of Stayin' Stuck Ain't Cute Coaching and a passionate advocate for mental health in both business and community settings.

Website:

ShawntiRefuge.com

Social media:

IG: @shawntirefugejournals

FB: Shawnti Refuge Journals

TikTok: @shawntijournalbae

YouTube: @shawntirefugejournals


]]> In Episode 34 of The Quiet As Kept Podcast, Shawnti Refuge challenges the idea that joy must be earned. Instead, she reminds listeners that joy is a daily practice, not a reward for suffering. Through storytelling, science, and powerful journaling prompts, this episode helps you reclaim joy in the ordinary and give yourself permission to feel good—every single day.

🎧 Listen now and explore guided journals at ShawntiRefuge.com

Send a text

Support the show

Shawnti Refuge is an Award Winning Master Certified Mental Health Coach, Keynote Speaker, and Author of the best-selling book, “Quiet As Kept”, specializing in guided journaling for mental wellness. After overcoming severe depression and anxiety through journaling, Shawnti developed her own program, empowering individuals to heal and thrive without medication. She is the creator of Shawnti Refuge Journals, which carries a series of guided journals designed to help others release past traumas. With her relatable, no-nonsense approach, Shawnti's mission is to inspire personal growth and self-awareness. She is the founder of Stayin' Stuck Ain't Cute Coaching and a passionate advocate for mental health in both business and community settings.

Website:

ShawntiRefuge.com

Social media:

IG: @shawntirefugejournals

FB: Shawnti Refuge Journals

TikTok: @shawntijournalbae

YouTube: @shawntirefugejournals


]]> Shawnti Refuge Buzzsprout-17275387 Sat, 07 Jun 2025 18:00:00 -0500 473 daily joy, reclaiming joy, emotional wellness, Black women healing, micro-joy, Quiet As Kept Podcast, mental wellness, joy is a birthright, self-care through journaling, Shawnti Refuge 1 34 full false Episode 33: Am I Healing or Hiding? – The Difference Between Isolation and Peace Episode 33: Am I Healing or Hiding? – The Difference Between Isolation and Peace In Episode 33 of The Quiet as Kept Podcast, Shawnti Refuge explores the subtle—but powerful—difference between isolation and peace. Is your solitude part of your healing… or a shield from your pain? This episode offers gentle truth, powerful journaling prompts, and a reminder that real peace doesn’t require you to go numb.

🎧 Listen now and download journaling tools at ShawntiRefuge.com

Send a text

Support the show

Shawnti Refuge is an Award Winning Master Certified Mental Health Coach, Keynote Speaker, and Author of the best-selling book, “Quiet As Kept”, specializing in guided journaling for mental wellness. After overcoming severe depression and anxiety through journaling, Shawnti developed her own program, empowering individuals to heal and thrive without medication. She is the creator of Shawnti Refuge Journals, which carries a series of guided journals designed to help others release past traumas. With her relatable, no-nonsense approach, Shawnti's mission is to inspire personal growth and self-awareness. She is the founder of Stayin' Stuck Ain't Cute Coaching and a passionate advocate for mental health in both business and community settings.

Website:

ShawntiRefuge.com

Social media:

IG: @shawntirefugejournals

FB: Shawnti Refuge Journals

TikTok: @shawntijournalbae

YouTube: @shawntirefugejournals


]]> In Episode 33 of The Quiet as Kept Podcast, Shawnti Refuge explores the subtle—but powerful—difference between isolation and peace. Is your solitude part of your healing… or a shield from your pain? This episode offers gentle truth, powerful journaling prompts, and a reminder that real peace doesn’t require you to go numb.

🎧 Listen now and download journaling tools at ShawntiRefuge.com

Send a text

Support the show

Shawnti Refuge is an Award Winning Master Certified Mental Health Coach, Keynote Speaker, and Author of the best-selling book, “Quiet As Kept”, specializing in guided journaling for mental wellness. After overcoming severe depression and anxiety through journaling, Shawnti developed her own program, empowering individuals to heal and thrive without medication. She is the creator of Shawnti Refuge Journals, which carries a series of guided journals designed to help others release past traumas. With her relatable, no-nonsense approach, Shawnti's mission is to inspire personal growth and self-awareness. She is the founder of Stayin' Stuck Ain't Cute Coaching and a passionate advocate for mental health in both business and community settings.

Website:

ShawntiRefuge.com

Social media:

IG: @shawntirefugejournals

FB: Shawnti Refuge Journals

TikTok: @shawntijournalbae

YouTube: @shawntirefugejournals


]]> Shawnti Refuge Buzzsprout-17275350 Thu, 05 Jun 2025 18:00:00 -0500 413 healing or hiding, emotional isolation, Black women healing, Quiet As Kept Podcast, guided journaling, protect your peace, soft life for Black women, Shawnti Refuge, emotional safety, self-healing journey 1 33 full false Episode 32: What Does Joy Mean to You (and When Did You Lose It?) Episode 32: What Does Joy Mean to You (and When Did You Lose It?) In Episode 32 of The Quiet as Kept Podcast, Shawnti Refuge kicks off the Reclaiming Joy series by asking two powerful questions: What does joy mean to you, and when did you lose it? Through storytelling, science, and guided journaling prompts, she helps listeners explore how trauma and survival mode can strip us of joy—and what it takes to get it back.

🎧 Tune in now and visit ShawntiRefuge.com for guided journals and mental wellness support.

Send a text

Support the show

Shawnti Refuge is an Award Winning Master Certified Mental Health Coach, Keynote Speaker, and Author of the best-selling book, “Quiet As Kept”, specializing in guided journaling for mental wellness. After overcoming severe depression and anxiety through journaling, Shawnti developed her own program, empowering individuals to heal and thrive without medication. She is the creator of Shawnti Refuge Journals, which carries a series of guided journals designed to help others release past traumas. With her relatable, no-nonsense approach, Shawnti's mission is to inspire personal growth and self-awareness. She is the founder of Stayin' Stuck Ain't Cute Coaching and a passionate advocate for mental health in both business and community settings.

Website:

ShawntiRefuge.com

Social media:

IG: @shawntirefugejournals

FB: Shawnti Refuge Journals

TikTok: @shawntijournalbae

YouTube: @shawntirefugejournals


]]> In Episode 32 of The Quiet as Kept Podcast, Shawnti Refuge kicks off the Reclaiming Joy series by asking two powerful questions: What does joy mean to you, and when did you lose it? Through storytelling, science, and guided journaling prompts, she helps listeners explore how trauma and survival mode can strip us of joy—and what it takes to get it back.

🎧 Tune in now and visit ShawntiRefuge.com for guided journals and mental wellness support.

Send a text

Support the show

Shawnti Refuge is an Award Winning Master Certified Mental Health Coach, Keynote Speaker, and Author of the best-selling book, “Quiet As Kept”, specializing in guided journaling for mental wellness. After overcoming severe depression and anxiety through journaling, Shawnti developed her own program, empowering individuals to heal and thrive without medication. She is the creator of Shawnti Refuge Journals, which carries a series of guided journals designed to help others release past traumas. With her relatable, no-nonsense approach, Shawnti's mission is to inspire personal growth and self-awareness. She is the founder of Stayin' Stuck Ain't Cute Coaching and a passionate advocate for mental health in both business and community settings.

Website:

ShawntiRefuge.com

Social media:

IG: @shawntirefugejournals

FB: Shawnti Refuge Journals

TikTok: @shawntijournalbae

YouTube: @shawntirefugejournals


]]> Shawnti Refuge Buzzsprout-17275099 Tue, 03 Jun 2025 18:00:00 -0500 405 reclaiming joy, Black women healing, mental wellness, journaling prompts, Shawnti Refuge, Quiet As Kept Podcast, joy after trauma, healing through journaling, self-care for Black women, emotional wellness 1 32 full false Episode 31: The Mother Wound – What Happens When Mom Isn’t Safe Episode 31: The Mother Wound – What Happens When Mom Isn’t Safe In this emotionally raw episode, Shawnti Refuge shares her personal experience navigating the mother wound, including going no contact with her mother to protect her mental health. This episode explores what happens when maternal love comes wrapped in trauma, how to begin healing, and how journaling can support you through it.

🎧 Tune in and visit ShawntiRefuge.com to access support tools, journaling prompts, and safe healing spaces.

Send a text

Support the show

Shawnti Refuge is an Award Winning Master Certified Mental Health Coach, Keynote Speaker, and Author of the best-selling book, “Quiet As Kept”, specializing in guided journaling for mental wellness. After overcoming severe depression and anxiety through journaling, Shawnti developed her own program, empowering individuals to heal and thrive without medication. She is the creator of Shawnti Refuge Journals, which carries a series of guided journals designed to help others release past traumas. With her relatable, no-nonsense approach, Shawnti's mission is to inspire personal growth and self-awareness. She is the founder of Stayin' Stuck Ain't Cute Coaching and a passionate advocate for mental health in both business and community settings.

Website:

ShawntiRefuge.com

Social media:

IG: @shawntirefugejournals

FB: Shawnti Refuge Journals

TikTok: @shawntijournalbae

YouTube: @shawntirefugejournals


]]> In this emotionally raw episode, Shawnti Refuge shares her personal experience navigating the mother wound, including going no contact with her mother to protect her mental health. This episode explores what happens when maternal love comes wrapped in trauma, how to begin healing, and how journaling can support you through it.

🎧 Tune in and visit ShawntiRefuge.com to access support tools, journaling prompts, and safe healing spaces.

Send a text

Support the show

Shawnti Refuge is an Award Winning Master Certified Mental Health Coach, Keynote Speaker, and Author of the best-selling book, “Quiet As Kept”, specializing in guided journaling for mental wellness. After overcoming severe depression and anxiety through journaling, Shawnti developed her own program, empowering individuals to heal and thrive without medication. She is the creator of Shawnti Refuge Journals, which carries a series of guided journals designed to help others release past traumas. With her relatable, no-nonsense approach, Shawnti's mission is to inspire personal growth and self-awareness. She is the founder of Stayin' Stuck Ain't Cute Coaching and a passionate advocate for mental health in both business and community settings.

Website:

ShawntiRefuge.com

Social media:

IG: @shawntirefugejournals

FB: Shawnti Refuge Journals

TikTok: @shawntijournalbae

YouTube: @shawntirefugejournals


]]> Shawnti Refuge Buzzsprout-16964838 Fri, 23 May 2025 18:00:00 -0500 283 the mother wound, toxic mothers, Black daughters healing, generational trauma, reparenting yourself, Shawnti Refuge, quiet as kept podcast, journaling through family pain, mothering in the dark, emotionally unavailable parent, healing from mom trauma, inn 1 31 full false Episode 30: When Grief Lingers – Unpacking Unresolved Loss Episode 30: When Grief Lingers – Unpacking Unresolved Loss In this gentle and powerful episode, Shawnti Refuge explores unresolved grief—the lingering kind that we carry silently. Whether you’ve lost a person, a relationship, or a version of yourself, this episode offers space to name your loss, honor your story, and begin healing with the help of guided journaling prompts and soulful reflection.

🎧 Listen now and visit ShawntiRefuge.com for free support tools and healing journals.

Send a text

Support the show

Shawnti Refuge is an Award Winning Master Certified Mental Health Coach, Keynote Speaker, and Author of the best-selling book, “Quiet As Kept”, specializing in guided journaling for mental wellness. After overcoming severe depression and anxiety through journaling, Shawnti developed her own program, empowering individuals to heal and thrive without medication. She is the creator of Shawnti Refuge Journals, which carries a series of guided journals designed to help others release past traumas. With her relatable, no-nonsense approach, Shawnti's mission is to inspire personal growth and self-awareness. She is the founder of Stayin' Stuck Ain't Cute Coaching and a passionate advocate for mental health in both business and community settings.

Website:

ShawntiRefuge.com

Social media:

IG: @shawntirefugejournals

FB: Shawnti Refuge Journals

TikTok: @shawntijournalbae

YouTube: @shawntirefugejournals


]]> In this gentle and powerful episode, Shawnti Refuge explores unresolved grief—the lingering kind that we carry silently. Whether you’ve lost a person, a relationship, or a version of yourself, this episode offers space to name your loss, honor your story, and begin healing with the help of guided journaling prompts and soulful reflection.

🎧 Listen now and visit ShawntiRefuge.com for free support tools and healing journals.

Send a text

Support the show

Shawnti Refuge is an Award Winning Master Certified Mental Health Coach, Keynote Speaker, and Author of the best-selling book, “Quiet As Kept”, specializing in guided journaling for mental wellness. After overcoming severe depression and anxiety through journaling, Shawnti developed her own program, empowering individuals to heal and thrive without medication. She is the creator of Shawnti Refuge Journals, which carries a series of guided journals designed to help others release past traumas. With her relatable, no-nonsense approach, Shawnti's mission is to inspire personal growth and self-awareness. She is the founder of Stayin' Stuck Ain't Cute Coaching and a passionate advocate for mental health in both business and community settings.

Website:

ShawntiRefuge.com

Social media:

IG: @shawntirefugejournals

FB: Shawnti Refuge Journals

TikTok: @shawntijournalbae

YouTube: @shawntirefugejournals


]]> Shawnti Refuge Buzzsprout-16964832 Thu, 22 May 2025 18:00:00 -0500 301 unresolved grief, complicated grief, grief healing journey, quiet as kept podcast, Black grief stories, journaling through loss, trauma-informed healing, Shawnti Refuge, emotional processing, grief recovery, mental health for Black women, still love you a 1 30 full false Episode 29: The Silent Weight of Being the Strong One in the Family Episode 29: The Silent Weight of Being the Strong One in the Family In this episode, Shawnti Refuge unpacks the emotional toll of being “the strong one” in the family. From childhood pressure to cultural expectations, she shares her personal story and the psychological impact of performing strength. Learn how journaling helped her release the weight and reclaim softness—and how you can do the same.

🎧 Listen now and visit ShawntiRefuge.com to access support and healing tools.

Send a text

Support the show

Shawnti Refuge is an Award Winning Master Certified Mental Health Coach, Keynote Speaker, and Author of the best-selling book, “Quiet As Kept”, specializing in guided journaling for mental wellness. After overcoming severe depression and anxiety through journaling, Shawnti developed her own program, empowering individuals to heal and thrive without medication. She is the creator of Shawnti Refuge Journals, which carries a series of guided journals designed to help others release past traumas. With her relatable, no-nonsense approach, Shawnti's mission is to inspire personal growth and self-awareness. She is the founder of Stayin' Stuck Ain't Cute Coaching and a passionate advocate for mental health in both business and community settings.

Website:

ShawntiRefuge.com

Social media:

IG: @shawntirefugejournals

FB: Shawnti Refuge Journals

TikTok: @shawntijournalbae

YouTube: @shawntirefugejournals


]]> In this episode, Shawnti Refuge unpacks the emotional toll of being “the strong one” in the family. From childhood pressure to cultural expectations, she shares her personal story and the psychological impact of performing strength. Learn how journaling helped her release the weight and reclaim softness—and how you can do the same.

🎧 Listen now and visit ShawntiRefuge.com to access support and healing tools.

Send a text

Support the show

Shawnti Refuge is an Award Winning Master Certified Mental Health Coach, Keynote Speaker, and Author of the best-selling book, “Quiet As Kept”, specializing in guided journaling for mental wellness. After overcoming severe depression and anxiety through journaling, Shawnti developed her own program, empowering individuals to heal and thrive without medication. She is the creator of Shawnti Refuge Journals, which carries a series of guided journals designed to help others release past traumas. With her relatable, no-nonsense approach, Shawnti's mission is to inspire personal growth and self-awareness. She is the founder of Stayin' Stuck Ain't Cute Coaching and a passionate advocate for mental health in both business and community settings.

Website:

ShawntiRefuge.com

Social media:

IG: @shawntirefugejournals

FB: Shawnti Refuge Journals

TikTok: @shawntijournalbae

YouTube: @shawntirefugejournals


]]> Shawnti Refuge Buzzsprout-16964813 Wed, 21 May 2025 18:00:00 -0500 288 strong Black woman syndrome, emotional labor, generational trauma, mental health in Black families, journaling for healing, Shawnti Refuge, quiet as kept podcast, soft life for Black women, burnout recovery, healing family roles, trauma-informed self-care 1 29 full false Episode 28: When I Had to Choose Myself – Going No Contact with My Mother Episode 28: When I Had to Choose Myself – Going No Contact with My Mother In this raw and powerful episode, Shawnti Refuge shares her personal journey of going no contact with her mother for the sake of her mental health. She unpacks the emotional weight of choosing peace over patterns, especially in cultures where family is held sacred—even at the expense of wellbeing. This is a must-listen for anyone navigating toxic family dynamics and the grief of protecting your peace.

🎧 Listen now and visit ShawntiRefuge.com for healing tools, support, and journal prompts.

Send a text

Support the show

Shawnti Refuge is an Award Winning Master Certified Mental Health Coach, Keynote Speaker, and Author of the best-selling book, “Quiet As Kept”, specializing in guided journaling for mental wellness. After overcoming severe depression and anxiety through journaling, Shawnti developed her own program, empowering individuals to heal and thrive without medication. She is the creator of Shawnti Refuge Journals, which carries a series of guided journals designed to help others release past traumas. With her relatable, no-nonsense approach, Shawnti's mission is to inspire personal growth and self-awareness. She is the founder of Stayin' Stuck Ain't Cute Coaching and a passionate advocate for mental health in both business and community settings.

Website:

ShawntiRefuge.com

Social media:

IG: @shawntirefugejournals

FB: Shawnti Refuge Journals

TikTok: @shawntijournalbae

YouTube: @shawntirefugejournals


]]> In this raw and powerful episode, Shawnti Refuge shares her personal journey of going no contact with her mother for the sake of her mental health. She unpacks the emotional weight of choosing peace over patterns, especially in cultures where family is held sacred—even at the expense of wellbeing. This is a must-listen for anyone navigating toxic family dynamics and the grief of protecting your peace.

🎧 Listen now and visit ShawntiRefuge.com for healing tools, support, and journal prompts.

Send a text

Support the show

Shawnti Refuge is an Award Winning Master Certified Mental Health Coach, Keynote Speaker, and Author of the best-selling book, “Quiet As Kept”, specializing in guided journaling for mental wellness. After overcoming severe depression and anxiety through journaling, Shawnti developed her own program, empowering individuals to heal and thrive without medication. She is the creator of Shawnti Refuge Journals, which carries a series of guided journals designed to help others release past traumas. With her relatable, no-nonsense approach, Shawnti's mission is to inspire personal growth and self-awareness. She is the founder of Stayin' Stuck Ain't Cute Coaching and a passionate advocate for mental health in both business and community settings.

Website:

ShawntiRefuge.com

Social media:

IG: @shawntirefugejournals

FB: Shawnti Refuge Journals

TikTok: @shawntijournalbae

YouTube: @shawntirefugejournals


]]> Shawnti Refuge Buzzsprout-16964793 Tue, 20 May 2025 18:00:00 -0500 408 toxic mother healing, going no contact with family, Black family trauma, generational healing, quiet as kept podcast, Shawnti Refuge, emotional boundaries, mother-daughter trauma, healing through journaling, mental health and family, journaling to heal, p 1 28 full false Episode 27: When They Come Back – Healing After Estrangement Episode 27: When They Come Back – Healing After Estrangement In this follow-up episode, Shawnti Refuge shares her personal story from Quiet As Kept—a chapter about being estranged from her children and the journey of reconnection. She discusses what it means to rebuild trust, hold space for uncomfortable truths, and begin again. If you're navigating healing after distance, this episode is your reminder: restoration is possible.

🎧 Listen now and visit ShawntiRefuge.com to join the support group and grab your journal.

Send a text

Support the show

Shawnti Refuge is an Award Winning Master Certified Mental Health Coach, Keynote Speaker, and Author of the best-selling book, “Quiet As Kept”, specializing in guided journaling for mental wellness. After overcoming severe depression and anxiety through journaling, Shawnti developed her own program, empowering individuals to heal and thrive without medication. She is the creator of Shawnti Refuge Journals, which carries a series of guided journals designed to help others release past traumas. With her relatable, no-nonsense approach, Shawnti's mission is to inspire personal growth and self-awareness. She is the founder of Stayin' Stuck Ain't Cute Coaching and a passionate advocate for mental health in both business and community settings.

Website:

ShawntiRefuge.com

Social media:

IG: @shawntirefugejournals

FB: Shawnti Refuge Journals

TikTok: @shawntijournalbae

YouTube: @shawntirefugejournals


]]> In this follow-up episode, Shawnti Refuge shares her personal story from Quiet As Kept—a chapter about being estranged from her children and the journey of reconnection. She discusses what it means to rebuild trust, hold space for uncomfortable truths, and begin again. If you're navigating healing after distance, this episode is your reminder: restoration is possible.

🎧 Listen now and visit ShawntiRefuge.com to join the support group and grab your journal.

Send a text

Support the show

Shawnti Refuge is an Award Winning Master Certified Mental Health Coach, Keynote Speaker, and Author of the best-selling book, “Quiet As Kept”, specializing in guided journaling for mental wellness. After overcoming severe depression and anxiety through journaling, Shawnti developed her own program, empowering individuals to heal and thrive without medication. She is the creator of Shawnti Refuge Journals, which carries a series of guided journals designed to help others release past traumas. With her relatable, no-nonsense approach, Shawnti's mission is to inspire personal growth and self-awareness. She is the founder of Stayin' Stuck Ain't Cute Coaching and a passionate advocate for mental health in both business and community settings.

Website:

ShawntiRefuge.com

Social media:

IG: @shawntirefugejournals

FB: Shawnti Refuge Journals

TikTok: @shawntijournalbae

YouTube: @shawntirefugejournals


]]> Shawnti Refuge Buzzsprout-16964779 Mon, 19 May 2025 18:00:00 -0500 290 mother-daughter healing, reconnecting after estrangement, family healing journey, Black women and parenting, trauma-informed relationships, generational healing, quiet as kept podcast, journaling for reconciliation, Shawnti Refuge, mothering in the dark, 1 27 full false Episode 26: When They Walk Away – Navigating Estrangement from Your Adult Children Episode 26: When They Walk Away – Navigating Estrangement from Your Adult Children In this deeply heartfelt episode, Shawnti Refuge unpacks the complex grief of estrangement between parents and adult children. Whether you’re grieving in silence or trying to understand what went wrong, this episode offers reflection, journal prompts, and emotional support.

🎧 Listen now and visit ShawntiRefuge.com for the free ebook Still Love You, Always and support group details.

Send a text

Support the show

Shawnti Refuge is an Award Winning Master Certified Mental Health Coach, Keynote Speaker, and Author of the best-selling book, “Quiet As Kept”, specializing in guided journaling for mental wellness. After overcoming severe depression and anxiety through journaling, Shawnti developed her own program, empowering individuals to heal and thrive without medication. She is the creator of Shawnti Refuge Journals, which carries a series of guided journals designed to help others release past traumas. With her relatable, no-nonsense approach, Shawnti's mission is to inspire personal growth and self-awareness. She is the founder of Stayin' Stuck Ain't Cute Coaching and a passionate advocate for mental health in both business and community settings.

Website:

ShawntiRefuge.com

Social media:

IG: @shawntirefugejournals

FB: Shawnti Refuge Journals

TikTok: @shawntijournalbae

YouTube: @shawntirefugejournals


]]> In this deeply heartfelt episode, Shawnti Refuge unpacks the complex grief of estrangement between parents and adult children. Whether you’re grieving in silence or trying to understand what went wrong, this episode offers reflection, journal prompts, and emotional support.

🎧 Listen now and visit ShawntiRefuge.com for the free ebook Still Love You, Always and support group details.

Send a text

Support the show

Shawnti Refuge is an Award Winning Master Certified Mental Health Coach, Keynote Speaker, and Author of the best-selling book, “Quiet As Kept”, specializing in guided journaling for mental wellness. After overcoming severe depression and anxiety through journaling, Shawnti developed her own program, empowering individuals to heal and thrive without medication. She is the creator of Shawnti Refuge Journals, which carries a series of guided journals designed to help others release past traumas. With her relatable, no-nonsense approach, Shawnti's mission is to inspire personal growth and self-awareness. She is the founder of Stayin' Stuck Ain't Cute Coaching and a passionate advocate for mental health in both business and community settings.

Website:

ShawntiRefuge.com

Social media:

IG: @shawntirefugejournals

FB: Shawnti Refuge Journals

TikTok: @shawntijournalbae

YouTube: @shawntirefugejournals


]]> Shawnti Refuge Buzzsprout-16964778 Fri, 09 May 2025 18:00:00 -0500 547 estranged adult children, no contact parents, family estrangement, mothering in the dark, Black families and healing, healing from family trauma, journaling through grief, generational healing, Shawnti Refuge, quiet as kept podcast, mother-daughter healin 1 26 full false Episode 25: How I Reclaimed My Power Through Writing Episode 25: How I Reclaimed My Power Through Writing In this deeply personal episode, Shawnti Refuge shares how journaling helped her reclaim her voice after trauma, depression, and years of performing strength. She opens up about the healing process behind her book Quiet As Kept and invites listeners to start writing their own comeback story.

🎧 Listen now and visit ShawntiRefuge.com to begin your journaling journey back to power.

Send a text

Support the show

Shawnti Refuge is an Award Winning Master Certified Mental Health Coach, Keynote Speaker, and Author of the best-selling book, “Quiet As Kept”, specializing in guided journaling for mental wellness. After overcoming severe depression and anxiety through journaling, Shawnti developed her own program, empowering individuals to heal and thrive without medication. She is the creator of Shawnti Refuge Journals, which carries a series of guided journals designed to help others release past traumas. With her relatable, no-nonsense approach, Shawnti's mission is to inspire personal growth and self-awareness. She is the founder of Stayin' Stuck Ain't Cute Coaching and a passionate advocate for mental health in both business and community settings.

Website:

ShawntiRefuge.com

Social media:

IG: @shawntirefugejournals

FB: Shawnti Refuge Journals

TikTok: @shawntijournalbae

YouTube: @shawntirefugejournals


]]> In this deeply personal episode, Shawnti Refuge shares how journaling helped her reclaim her voice after trauma, depression, and years of performing strength. She opens up about the healing process behind her book Quiet As Kept and invites listeners to start writing their own comeback story.

🎧 Listen now and visit ShawntiRefuge.com to begin your journaling journey back to power.

Send a text

Support the show

Shawnti Refuge is an Award Winning Master Certified Mental Health Coach, Keynote Speaker, and Author of the best-selling book, “Quiet As Kept”, specializing in guided journaling for mental wellness. After overcoming severe depression and anxiety through journaling, Shawnti developed her own program, empowering individuals to heal and thrive without medication. She is the creator of Shawnti Refuge Journals, which carries a series of guided journals designed to help others release past traumas. With her relatable, no-nonsense approach, Shawnti's mission is to inspire personal growth and self-awareness. She is the founder of Stayin' Stuck Ain't Cute Coaching and a passionate advocate for mental health in both business and community settings.

Website:

ShawntiRefuge.com

Social media:

IG: @shawntirefugejournals

FB: Shawnti Refuge Journals

TikTok: @shawntijournalbae

YouTube: @shawntirefugejournals


]]> Shawnti Refuge Buzzsprout-16964775 Tue, 06 May 2025 18:00:00 -0500 309 writing for healing, reclaiming your voice, Black women healing, journaling through trauma, mental health recovery, quiet as kept podcast, self-expression as self-care, Shawnti Refuge, guided journaling, mental wellness tools, healing through writing, emo 1 25 full false Episode 23: Guided Journaling Prompts to Start Your Week with Clarity Episode 23: Guided Journaling Prompts to Start Your Week with Clarity Start your week with peace, not pressure. In this episode, Shawnti Refuge shares guided journaling prompts designed to help you release overwhelm, refocus your energy, and step into the week with clarity. These prompts are perfect for busy minds, anxious hearts, and anyone ready to make their healing a priority.

🎧 Tune in now and visit ShawntiRefuge.com for more prompts, guided journals, and support.

Send a text

Support the show

Shawnti Refuge is an Award Winning Master Certified Mental Health Coach, Keynote Speaker, and Author of the best-selling book, “Quiet As Kept”, specializing in guided journaling for mental wellness. After overcoming severe depression and anxiety through journaling, Shawnti developed her own program, empowering individuals to heal and thrive without medication. She is the creator of Shawnti Refuge Journals, which carries a series of guided journals designed to help others release past traumas. With her relatable, no-nonsense approach, Shawnti's mission is to inspire personal growth and self-awareness. She is the founder of Stayin' Stuck Ain't Cute Coaching and a passionate advocate for mental health in both business and community settings.

Website:

ShawntiRefuge.com

Social media:

IG: @shawntirefugejournals

FB: Shawnti Refuge Journals

TikTok: @shawntijournalbae

YouTube: @shawntirefugejournals


]]> Start your week with peace, not pressure. In this episode, Shawnti Refuge shares guided journaling prompts designed to help you release overwhelm, refocus your energy, and step into the week with clarity. These prompts are perfect for busy minds, anxious hearts, and anyone ready to make their healing a priority.

🎧 Tune in now and visit ShawntiRefuge.com for more prompts, guided journals, and support.

Send a text

Support the show

Shawnti Refuge is an Award Winning Master Certified Mental Health Coach, Keynote Speaker, and Author of the best-selling book, “Quiet As Kept”, specializing in guided journaling for mental wellness. After overcoming severe depression and anxiety through journaling, Shawnti developed her own program, empowering individuals to heal and thrive without medication. She is the creator of Shawnti Refuge Journals, which carries a series of guided journals designed to help others release past traumas. With her relatable, no-nonsense approach, Shawnti's mission is to inspire personal growth and self-awareness. She is the founder of Stayin' Stuck Ain't Cute Coaching and a passionate advocate for mental health in both business and community settings.

Website:

ShawntiRefuge.com

Social media:

IG: @shawntirefugejournals

FB: Shawnti Refuge Journals

TikTok: @shawntijournalbae

YouTube: @shawntirefugejournals


]]> Shawnti Refuge Buzzsprout-16964761 Fri, 18 Apr 2025 18:00:00 -0500 305 weekly journaling prompts, journaling for clarity, mental health routine, guided journaling for Black women, mindfulness practice, Monday mindset reset, self-care tools, mental wellness for professionals, healing habits, Quiet As Kept Podcast, Shawnti Ref 1 23 full false 🎙️ Episode 22: Breaking the Stigma – Talking About Mental Health in the Black Community 🎙️ Episode 22: Breaking the Stigma – Talking About Mental Health in the Black Community In this powerful episode, Shawnti Refuge gets real about the stigma surrounding mental health in the Black community. She shares her personal story, the psychology behind silence, and journaling tools to help you speak your truth. Whether you’ve been dismissed, overlooked, or told to “just be strong,” this episode reminds you: strength is also softness.

🎧 Listen now and visit ShawntiRefuge.com for resources, journals, and support.

Send a text

Support the show

Shawnti Refuge is an Award Winning Master Certified Mental Health Coach, Keynote Speaker, and Author of the best-selling book, “Quiet As Kept”, specializing in guided journaling for mental wellness. After overcoming severe depression and anxiety through journaling, Shawnti developed her own program, empowering individuals to heal and thrive without medication. She is the creator of Shawnti Refuge Journals, which carries a series of guided journals designed to help others release past traumas. With her relatable, no-nonsense approach, Shawnti's mission is to inspire personal growth and self-awareness. She is the founder of Stayin' Stuck Ain't Cute Coaching and a passionate advocate for mental health in both business and community settings.

Website:

ShawntiRefuge.com

Social media:

IG: @shawntirefugejournals

FB: Shawnti Refuge Journals

TikTok: @shawntijournalbae

YouTube: @shawntirefugejournals


]]> In this powerful episode, Shawnti Refuge gets real about the stigma surrounding mental health in the Black community. She shares her personal story, the psychology behind silence, and journaling tools to help you speak your truth. Whether you’ve been dismissed, overlooked, or told to “just be strong,” this episode reminds you: strength is also softness.

🎧 Listen now and visit ShawntiRefuge.com for resources, journals, and support.

Send a text

Support the show

Shawnti Refuge is an Award Winning Master Certified Mental Health Coach, Keynote Speaker, and Author of the best-selling book, “Quiet As Kept”, specializing in guided journaling for mental wellness. After overcoming severe depression and anxiety through journaling, Shawnti developed her own program, empowering individuals to heal and thrive without medication. She is the creator of Shawnti Refuge Journals, which carries a series of guided journals designed to help others release past traumas. With her relatable, no-nonsense approach, Shawnti's mission is to inspire personal growth and self-awareness. She is the founder of Stayin' Stuck Ain't Cute Coaching and a passionate advocate for mental health in both business and community settings.

Website:

ShawntiRefuge.com

Social media:

IG: @shawntirefugejournals

FB: Shawnti Refuge Journals

TikTok: @shawntijournalbae

YouTube: @shawntirefugejournals


]]> Shawnti Refuge Buzzsprout-16964758 Wed, 16 Apr 2025 18:00:00 -0500 346 mental health in the Black community, Black mental health podcast, mental health stigma, breaking generational silence, trauma-informed healing, journaling for Black women, therapy alternatives, guided journaling, Black women and healing, emotional wellne 1 22 full false Episode 21: Why Journaling is a Game-Changer for Mental Health Episode 21: Why Journaling is a Game-Changer for Mental Health Journaling isn’t just writing—it’s healing. In this episode, Shawnti Refuge breaks down the neuroscience behind journaling and shares how putting pen to paper helped her overcome anxiety and depression. You’ll learn about different styles of journaling, how to make it a habit, and why it’s one of the most powerful tools for mental wellness—especially in the Black community.

🎧 Tune in now and visit ShawntiRefuge.com for resources, prompts, and coaching.

Send a text

Support the show

Shawnti Refuge is an Award Winning Master Certified Mental Health Coach, Keynote Speaker, and Author of the best-selling book, “Quiet As Kept”, specializing in guided journaling for mental wellness. After overcoming severe depression and anxiety through journaling, Shawnti developed her own program, empowering individuals to heal and thrive without medication. She is the creator of Shawnti Refuge Journals, which carries a series of guided journals designed to help others release past traumas. With her relatable, no-nonsense approach, Shawnti's mission is to inspire personal growth and self-awareness. She is the founder of Stayin' Stuck Ain't Cute Coaching and a passionate advocate for mental health in both business and community settings.

Website:

ShawntiRefuge.com

Social media:

IG: @shawntirefugejournals

FB: Shawnti Refuge Journals

TikTok: @shawntijournalbae

YouTube: @shawntirefugejournals


]]> Journaling isn’t just writing—it’s healing. In this episode, Shawnti Refuge breaks down the neuroscience behind journaling and shares how putting pen to paper helped her overcome anxiety and depression. You’ll learn about different styles of journaling, how to make it a habit, and why it’s one of the most powerful tools for mental wellness—especially in the Black community.

🎧 Tune in now and visit ShawntiRefuge.com for resources, prompts, and coaching.

Send a text

Support the show

Shawnti Refuge is an Award Winning Master Certified Mental Health Coach, Keynote Speaker, and Author of the best-selling book, “Quiet As Kept”, specializing in guided journaling for mental wellness. After overcoming severe depression and anxiety through journaling, Shawnti developed her own program, empowering individuals to heal and thrive without medication. She is the creator of Shawnti Refuge Journals, which carries a series of guided journals designed to help others release past traumas. With her relatable, no-nonsense approach, Shawnti's mission is to inspire personal growth and self-awareness. She is the founder of Stayin' Stuck Ain't Cute Coaching and a passionate advocate for mental health in both business and community settings.

Website:

ShawntiRefuge.com

Social media:

IG: @shawntirefugejournals

FB: Shawnti Refuge Journals

TikTok: @shawntijournalbae

YouTube: @shawntirefugejournals


]]> Shawnti Refuge Buzzsprout-16964753 Mon, 14 Apr 2025 18:00:00 -0500 404 journaling for mental health, guided journaling prompts, emotional healing, trauma recovery tools, mental health for Black women, journaling therapy, mental wellness podcast, journaling coach, Quiet As Kept Podcast, Shawnti Refuge, Black mental health sup 1 21 full false Episode 24: From Burnout to Balance – Tips for Busy Professionals Episode 24: From Burnout to Balance – Tips for Busy Professionals In this episode, Shawnti Refuge gets real about burnout—what it looks like, how it creeps in, and how journaling helped her move from survival mode to sustainability. You’ll learn practical, soulful tips for creating balance as a busy professional and how to rewrite your relationship with rest.

🎧 Listen now and visit ShawntiRefuge.com to grab your journal and reclaim your peace.

Send a text

Support the show

Shawnti Refuge is an Award Winning Master Certified Mental Health Coach, Keynote Speaker, and Author of the best-selling book, “Quiet As Kept”, specializing in guided journaling for mental wellness. After overcoming severe depression and anxiety through journaling, Shawnti developed her own program, empowering individuals to heal and thrive without medication. She is the creator of Shawnti Refuge Journals, which carries a series of guided journals designed to help others release past traumas. With her relatable, no-nonsense approach, Shawnti's mission is to inspire personal growth and self-awareness. She is the founder of Stayin' Stuck Ain't Cute Coaching and a passionate advocate for mental health in both business and community settings.

Website:

ShawntiRefuge.com

Social media:

IG: @shawntirefugejournals

FB: Shawnti Refuge Journals

TikTok: @shawntijournalbae

YouTube: @shawntirefugejournals


]]> In this episode, Shawnti Refuge gets real about burnout—what it looks like, how it creeps in, and how journaling helped her move from survival mode to sustainability. You’ll learn practical, soulful tips for creating balance as a busy professional and how to rewrite your relationship with rest.

🎧 Listen now and visit ShawntiRefuge.com to grab your journal and reclaim your peace.

Send a text

Support the show

Shawnti Refuge is an Award Winning Master Certified Mental Health Coach, Keynote Speaker, and Author of the best-selling book, “Quiet As Kept”, specializing in guided journaling for mental wellness. After overcoming severe depression and anxiety through journaling, Shawnti developed her own program, empowering individuals to heal and thrive without medication. She is the creator of Shawnti Refuge Journals, which carries a series of guided journals designed to help others release past traumas. With her relatable, no-nonsense approach, Shawnti's mission is to inspire personal growth and self-awareness. She is the founder of Stayin' Stuck Ain't Cute Coaching and a passionate advocate for mental health in both business and community settings.

Website:

ShawntiRefuge.com

Social media:

IG: @shawntirefugejournals

FB: Shawnti Refuge Journals

TikTok: @shawntijournalbae

YouTube: @shawntirefugejournals


]]> Shawnti Refuge Buzzsprout-16964767 Fri, 11 Apr 2025 18:00:00 -0500 356 burnout recovery, mental health for professionals, Black women and burnout, emotional exhaustion, healing through journaling, rest is resistance, quiet as kept podcast, mental wellness tools, guided journaling prompts, Shawnti Refuge, reclaiming balance, 1 24 full false Episode 20: Finding Joy After Trauma Episode 20: Finding Joy After Trauma Healing is not just about surviving—it’s about thriving. In this episode, we discuss how to embrace joy after trauma, why happiness can feel uncomfortable after pain, and how to cultivate more peace and joy in your daily life. 

🎧 Listen now: thequietaskeptpodcast.buzzsprout.com

📍 Find mindset-shifting exercises in Quiet As Kept at ShawntiRefuge.com.

Send a text

Support the show

Shawnti Refuge is an Award Winning Master Certified Mental Health Coach, Keynote Speaker, and Author of the best-selling book, “Quiet As Kept”, specializing in guided journaling for mental wellness. After overcoming severe depression and anxiety through journaling, Shawnti developed her own program, empowering individuals to heal and thrive without medication. She is the creator of Shawnti Refuge Journals, which carries a series of guided journals designed to help others release past traumas. With her relatable, no-nonsense approach, Shawnti's mission is to inspire personal growth and self-awareness. She is the founder of Stayin' Stuck Ain't Cute Coaching and a passionate advocate for mental health in both business and community settings.

Website:

ShawntiRefuge.com

Social media:

IG: @shawntirefugejournals

FB: Shawnti Refuge Journals

TikTok: @shawntijournalbae

YouTube: @shawntirefugejournals


]]> Healing is not just about surviving—it’s about thriving. In this episode, we discuss how to embrace joy after trauma, why happiness can feel uncomfortable after pain, and how to cultivate more peace and joy in your daily life. 

🎧 Listen now: thequietaskeptpodcast.buzzsprout.com

📍 Find mindset-shifting exercises in Quiet As Kept at ShawntiRefuge.com.

Send a text

Support the show

Shawnti Refuge is an Award Winning Master Certified Mental Health Coach, Keynote Speaker, and Author of the best-selling book, “Quiet As Kept”, specializing in guided journaling for mental wellness. After overcoming severe depression and anxiety through journaling, Shawnti developed her own program, empowering individuals to heal and thrive without medication. She is the creator of Shawnti Refuge Journals, which carries a series of guided journals designed to help others release past traumas. With her relatable, no-nonsense approach, Shawnti's mission is to inspire personal growth and self-awareness. She is the founder of Stayin' Stuck Ain't Cute Coaching and a passionate advocate for mental health in both business and community settings.

Website:

ShawntiRefuge.com

Social media:

IG: @shawntirefugejournals

FB: Shawnti Refuge Journals

TikTok: @shawntijournalbae

YouTube: @shawntirefugejournals


]]> Shawnti Refuge Buzzsprout-16713615 Tue, 01 Apr 2025 18:00:00 -0500 540 mental health podcast, Black mental health, self-care strategies, overcoming anxiety, healing through journaling, emotional wellness, setting boundaries, toxic relationships, self-sabotage recovery, people-pleasing, inner child healing, personal growth po 1 20 full false Episode 19: The Fear of Success – Why We Hold Ourselves Back Episode 19: The Fear of Success – Why We Hold Ourselves Back Success can be just as scary as failure. If you’ve ever held yourself back due to fear of the unknown, this episode is for you. We discuss why fear of success is real, how it manifests, and how to overcome it. 

🎧 Listen now: thequietaskeptpodcast.buzzsprout.com

📍 Find mindset-shifting exercises in Quiet As Kept at ShawntiRefuge.com.

Send a text

Support the show

Shawnti Refuge is an Award Winning Master Certified Mental Health Coach, Keynote Speaker, and Author of the best-selling book, “Quiet As Kept”, specializing in guided journaling for mental wellness. After overcoming severe depression and anxiety through journaling, Shawnti developed her own program, empowering individuals to heal and thrive without medication. She is the creator of Shawnti Refuge Journals, which carries a series of guided journals designed to help others release past traumas. With her relatable, no-nonsense approach, Shawnti's mission is to inspire personal growth and self-awareness. She is the founder of Stayin' Stuck Ain't Cute Coaching and a passionate advocate for mental health in both business and community settings.

Website:

ShawntiRefuge.com

Social media:

IG: @shawntirefugejournals

FB: Shawnti Refuge Journals

TikTok: @shawntijournalbae

YouTube: @shawntirefugejournals


]]> Success can be just as scary as failure. If you’ve ever held yourself back due to fear of the unknown, this episode is for you. We discuss why fear of success is real, how it manifests, and how to overcome it. 

🎧 Listen now: thequietaskeptpodcast.buzzsprout.com

📍 Find mindset-shifting exercises in Quiet As Kept at ShawntiRefuge.com.

Send a text

Support the show

Shawnti Refuge is an Award Winning Master Certified Mental Health Coach, Keynote Speaker, and Author of the best-selling book, “Quiet As Kept”, specializing in guided journaling for mental wellness. After overcoming severe depression and anxiety through journaling, Shawnti developed her own program, empowering individuals to heal and thrive without medication. She is the creator of Shawnti Refuge Journals, which carries a series of guided journals designed to help others release past traumas. With her relatable, no-nonsense approach, Shawnti's mission is to inspire personal growth and self-awareness. She is the founder of Stayin' Stuck Ain't Cute Coaching and a passionate advocate for mental health in both business and community settings.

Website:

ShawntiRefuge.com

Social media:

IG: @shawntirefugejournals

FB: Shawnti Refuge Journals

TikTok: @shawntijournalbae

YouTube: @shawntirefugejournals


]]> Shawnti Refuge Buzzsprout-16713612 Mon, 31 Mar 2025 18:00:00 -0500 414 mental health podcast, Black mental health, self-care strategies, overcoming anxiety, healing through journaling, emotional wellness, setting boundaries, toxic relationships, self-sabotage recovery, people-pleasing, inner child healing, personal growth po 1 19 full false Episode 18: Why We Settle for Less Than We Deserve Episode 18: Why We Settle for Less Than We Deserve Do you accept less than what you truly deserve in relationships, career, or life in general? This episode examines the psychology behind settling, how self-worth plays a role, and how to raise your standards with confidence. 

🎧 Listen now: thequietaskeptpodcast.buzzsprout.com

📍 Find mindset-shifting exercises in Quiet As Kept at ShawntiRefuge.com.

Send a text

Support the show

Shawnti Refuge is an Award Winning Master Certified Mental Health Coach, Keynote Speaker, and Author of the best-selling book, “Quiet As Kept”, specializing in guided journaling for mental wellness. After overcoming severe depression and anxiety through journaling, Shawnti developed her own program, empowering individuals to heal and thrive without medication. She is the creator of Shawnti Refuge Journals, which carries a series of guided journals designed to help others release past traumas. With her relatable, no-nonsense approach, Shawnti's mission is to inspire personal growth and self-awareness. She is the founder of Stayin' Stuck Ain't Cute Coaching and a passionate advocate for mental health in both business and community settings.

Website:

ShawntiRefuge.com

Social media:

IG: @shawntirefugejournals

FB: Shawnti Refuge Journals

TikTok: @shawntijournalbae

YouTube: @shawntirefugejournals


]]> Do you accept less than what you truly deserve in relationships, career, or life in general? This episode examines the psychology behind settling, how self-worth plays a role, and how to raise your standards with confidence. 

🎧 Listen now: thequietaskeptpodcast.buzzsprout.com

📍 Find mindset-shifting exercises in Quiet As Kept at ShawntiRefuge.com.

Send a text

Support the show

Shawnti Refuge is an Award Winning Master Certified Mental Health Coach, Keynote Speaker, and Author of the best-selling book, “Quiet As Kept”, specializing in guided journaling for mental wellness. After overcoming severe depression and anxiety through journaling, Shawnti developed her own program, empowering individuals to heal and thrive without medication. She is the creator of Shawnti Refuge Journals, which carries a series of guided journals designed to help others release past traumas. With her relatable, no-nonsense approach, Shawnti's mission is to inspire personal growth and self-awareness. She is the founder of Stayin' Stuck Ain't Cute Coaching and a passionate advocate for mental health in both business and community settings.

Website:

ShawntiRefuge.com

Social media:

IG: @shawntirefugejournals

FB: Shawnti Refuge Journals

TikTok: @shawntijournalbae

YouTube: @shawntirefugejournals


]]> Shawnti Refuge Buzzsprout-16713610 Sun, 30 Mar 2025 18:00:00 -0500 638 mental health podcast, Black mental health, self-care strategies, overcoming anxiety, healing through journaling, emotional wellness, setting boundaries, toxic relationships, self-sabotage recovery, people-pleasing, inner child healing, personal growth po 1 18 full false Episode 17: Self-Sabotage – When You’re the One Holding Yourself Back Episode 17: Self-Sabotage – When You’re the One Holding Yourself Back Self-sabotage can keep you stuck in patterns of procrastination, doubt, and avoidance. In this episode, we explore why we self-sabotage, how it’s connected to deep-seated fears, and what you can do to break the cycle. 

🎧 Listen now: thequietaskeptpodcast.buzzsprout.com

📍 Find mindset-shifting exercises in Quiet As Kept at ShawntiRefuge.com.

Send a text

Support the show

Shawnti Refuge is an Award Winning Master Certified Mental Health Coach, Keynote Speaker, and Author of the best-selling book, “Quiet As Kept”, specializing in guided journaling for mental wellness. After overcoming severe depression and anxiety through journaling, Shawnti developed her own program, empowering individuals to heal and thrive without medication. She is the creator of Shawnti Refuge Journals, which carries a series of guided journals designed to help others release past traumas. With her relatable, no-nonsense approach, Shawnti's mission is to inspire personal growth and self-awareness. She is the founder of Stayin' Stuck Ain't Cute Coaching and a passionate advocate for mental health in both business and community settings.

Website:

ShawntiRefuge.com

Social media:

IG: @shawntirefugejournals

FB: Shawnti Refuge Journals

TikTok: @shawntijournalbae

YouTube: @shawntirefugejournals


]]> Self-sabotage can keep you stuck in patterns of procrastination, doubt, and avoidance. In this episode, we explore why we self-sabotage, how it’s connected to deep-seated fears, and what you can do to break the cycle. 

🎧 Listen now: thequietaskeptpodcast.buzzsprout.com

📍 Find mindset-shifting exercises in Quiet As Kept at ShawntiRefuge.com.

Send a text

Support the show

Shawnti Refuge is an Award Winning Master Certified Mental Health Coach, Keynote Speaker, and Author of the best-selling book, “Quiet As Kept”, specializing in guided journaling for mental wellness. After overcoming severe depression and anxiety through journaling, Shawnti developed her own program, empowering individuals to heal and thrive without medication. She is the creator of Shawnti Refuge Journals, which carries a series of guided journals designed to help others release past traumas. With her relatable, no-nonsense approach, Shawnti's mission is to inspire personal growth and self-awareness. She is the founder of Stayin' Stuck Ain't Cute Coaching and a passionate advocate for mental health in both business and community settings.

Website:

ShawntiRefuge.com

Social media:

IG: @shawntirefugejournals

FB: Shawnti Refuge Journals

TikTok: @shawntijournalbae

YouTube: @shawntirefugejournals


]]> Shawnti Refuge Buzzsprout-16713608 Sat, 29 Mar 2025 18:00:00 -0500 568 mental health podcast, Black mental health, self-care strategies, overcoming anxiety, healing through journaling, emotional wellness, setting boundaries, toxic relationships, self-sabotage recovery, people-pleasing, inner child healing, personal growth po 1 17 full false Episode 16: Why We Struggle to Ask for Help Episode 16: Why We Struggle to Ask for Help Why do we resist asking for help, even when we need it most? Whether it’s due to pride, fear, or past rejection, this episode uncovers the barriers to seeking support and how to reframe vulnerability as strength.

🎧 Listen now: thequietaskeptpodcast.buzzsprout.com

📍 Find mindset-shifting exercises in Quiet As Kept at ShawntiRefuge.com.

Send a text

Support the show

Shawnti Refuge is an Award Winning Master Certified Mental Health Coach, Keynote Speaker, and Author of the best-selling book, “Quiet As Kept”, specializing in guided journaling for mental wellness. After overcoming severe depression and anxiety through journaling, Shawnti developed her own program, empowering individuals to heal and thrive without medication. She is the creator of Shawnti Refuge Journals, which carries a series of guided journals designed to help others release past traumas. With her relatable, no-nonsense approach, Shawnti's mission is to inspire personal growth and self-awareness. She is the founder of Stayin' Stuck Ain't Cute Coaching and a passionate advocate for mental health in both business and community settings.

Website:

ShawntiRefuge.com

Social media:

IG: @shawntirefugejournals

FB: Shawnti Refuge Journals

TikTok: @shawntijournalbae

YouTube: @shawntirefugejournals


]]> Why do we resist asking for help, even when we need it most? Whether it’s due to pride, fear, or past rejection, this episode uncovers the barriers to seeking support and how to reframe vulnerability as strength.

🎧 Listen now: thequietaskeptpodcast.buzzsprout.com

📍 Find mindset-shifting exercises in Quiet As Kept at ShawntiRefuge.com.

Send a text

Support the show

Shawnti Refuge is an Award Winning Master Certified Mental Health Coach, Keynote Speaker, and Author of the best-selling book, “Quiet As Kept”, specializing in guided journaling for mental wellness. After overcoming severe depression and anxiety through journaling, Shawnti developed her own program, empowering individuals to heal and thrive without medication. She is the creator of Shawnti Refuge Journals, which carries a series of guided journals designed to help others release past traumas. With her relatable, no-nonsense approach, Shawnti's mission is to inspire personal growth and self-awareness. She is the founder of Stayin' Stuck Ain't Cute Coaching and a passionate advocate for mental health in both business and community settings.

Website:

ShawntiRefuge.com

Social media:

IG: @shawntirefugejournals

FB: Shawnti Refuge Journals

TikTok: @shawntijournalbae

YouTube: @shawntirefugejournals


]]> Shawnti Refuge Buzzsprout-16713605 Fri, 28 Mar 2025 14:00:00 -0500 518 mental health podcast, Black mental health, self-care strategies, overcoming anxiety, healing through journaling, emotional wellness, setting boundaries, toxic relationships, self-sabotage recovery, people-pleasing, inner child healing, personal growth po 1 16 full false Episode 15: Healing Your Inner Child Episode 15: Healing Your Inner Child Your inner child is still within you, carrying past wounds that shape your present. This episode explores how childhood experiences affect adulthood, why reconnecting with your inner child is essential for healing, and how journaling can be a powerful tool for self-discovery and self-love.

🎧 Listen now: thequietaskeptpodcast.buzzsprout.com

📍 Find mindset-shifting exercises in Quiet As Kept at ShawntiRefuge.com.

Send a text

Support the show

Shawnti Refuge is an Award Winning Master Certified Mental Health Coach, Keynote Speaker, and Author of the best-selling book, “Quiet As Kept”, specializing in guided journaling for mental wellness. After overcoming severe depression and anxiety through journaling, Shawnti developed her own program, empowering individuals to heal and thrive without medication. She is the creator of Shawnti Refuge Journals, which carries a series of guided journals designed to help others release past traumas. With her relatable, no-nonsense approach, Shawnti's mission is to inspire personal growth and self-awareness. She is the founder of Stayin' Stuck Ain't Cute Coaching and a passionate advocate for mental health in both business and community settings.

Website:

ShawntiRefuge.com

Social media:

IG: @shawntirefugejournals

FB: Shawnti Refuge Journals

TikTok: @shawntijournalbae

YouTube: @shawntirefugejournals


]]> Your inner child is still within you, carrying past wounds that shape your present. This episode explores how childhood experiences affect adulthood, why reconnecting with your inner child is essential for healing, and how journaling can be a powerful tool for self-discovery and self-love.

🎧 Listen now: thequietaskeptpodcast.buzzsprout.com

📍 Find mindset-shifting exercises in Quiet As Kept at ShawntiRefuge.com.

Send a text

Support the show

Shawnti Refuge is an Award Winning Master Certified Mental Health Coach, Keynote Speaker, and Author of the best-selling book, “Quiet As Kept”, specializing in guided journaling for mental wellness. After overcoming severe depression and anxiety through journaling, Shawnti developed her own program, empowering individuals to heal and thrive without medication. She is the creator of Shawnti Refuge Journals, which carries a series of guided journals designed to help others release past traumas. With her relatable, no-nonsense approach, Shawnti's mission is to inspire personal growth and self-awareness. She is the founder of Stayin' Stuck Ain't Cute Coaching and a passionate advocate for mental health in both business and community settings.

Website:

ShawntiRefuge.com

Social media:

IG: @shawntirefugejournals

FB: Shawnti Refuge Journals

TikTok: @shawntijournalbae

YouTube: @shawntirefugejournals


]]> Shawnti Refuge Buzzsprout-16713598 Wed, 26 Mar 2025 14:00:00 -0500 630 inner child healing, shadow work, trauma recovery, mental health podcast, Black women healing, self-love journey, childhood trauma, emotional healing, journaling for growth, Quiet As Kept podcast, Shawnti Refuge, guided journaling 1 15 full false Episode 14: Imposter Syndrome: Feeling Like You’re Not Enough Episode 14: Imposter Syndrome: Feeling Like You’re Not Enough Ever feel like a fraud despite your achievements? Imposter syndrome is real, and it holds so many of us back from stepping into our greatness. In this episode, we break down what imposter syndrome is, how it impacts self-esteem, and how to silence the inner critic that says you don’t belong. 

🎧 Listen now: thequietaskeptpodcast.buzzsprout.com

📍 Find mindset-shifting exercises in Quiet As Kept at ShawntiRefuge.com.

Send a text

Support the show

Shawnti Refuge is an Award Winning Master Certified Mental Health Coach, Keynote Speaker, and Author of the best-selling book, “Quiet As Kept”, specializing in guided journaling for mental wellness. After overcoming severe depression and anxiety through journaling, Shawnti developed her own program, empowering individuals to heal and thrive without medication. She is the creator of Shawnti Refuge Journals, which carries a series of guided journals designed to help others release past traumas. With her relatable, no-nonsense approach, Shawnti's mission is to inspire personal growth and self-awareness. She is the founder of Stayin' Stuck Ain't Cute Coaching and a passionate advocate for mental health in both business and community settings.

Website:

ShawntiRefuge.com

Social media:

IG: @shawntirefugejournals

FB: Shawnti Refuge Journals

TikTok: @shawntijournalbae

YouTube: @shawntirefugejournals


]]> Ever feel like a fraud despite your achievements? Imposter syndrome is real, and it holds so many of us back from stepping into our greatness. In this episode, we break down what imposter syndrome is, how it impacts self-esteem, and how to silence the inner critic that says you don’t belong. 

🎧 Listen now: thequietaskeptpodcast.buzzsprout.com

📍 Find mindset-shifting exercises in Quiet As Kept at ShawntiRefuge.com.

Send a text

Support the show

Shawnti Refuge is an Award Winning Master Certified Mental Health Coach, Keynote Speaker, and Author of the best-selling book, “Quiet As Kept”, specializing in guided journaling for mental wellness. After overcoming severe depression and anxiety through journaling, Shawnti developed her own program, empowering individuals to heal and thrive without medication. She is the creator of Shawnti Refuge Journals, which carries a series of guided journals designed to help others release past traumas. With her relatable, no-nonsense approach, Shawnti's mission is to inspire personal growth and self-awareness. She is the founder of Stayin' Stuck Ain't Cute Coaching and a passionate advocate for mental health in both business and community settings.

Website:

ShawntiRefuge.com

Social media:

IG: @shawntirefugejournals

FB: Shawnti Refuge Journals

TikTok: @shawntijournalbae

YouTube: @shawntirefugejournals


]]> Shawnti Refuge Buzzsprout-16713593 Tue, 18 Mar 2025 19:00:00 -0500 346 mental health podcast, Black mental health, self-care strategies, overcoming anxiety, healing through journaling, emotional wellness, setting boundaries, toxic relationships, self-sabotage recovery, people-pleasing, inner child healing, personal growth po 1 14 full false Episode 13: The Power of Saying No Without Guilt Episode 13: The Power of Saying No Without Guilt Saying no isn’t selfish—it’s self-care. In this episode, we discuss why we feel guilty about setting limits, how to reframe the narrative around saying no, and why protecting your time and energy is essential for personal growth. If you struggle with overcommitment, this episode is for you. 

🎧 Listen now: thequietaskeptpodcast.buzzsprout.com 

📍 Get self-empowerment journal prompts at ShawntiRefuge.com.

Send a text

Support the show

Shawnti Refuge is an Award Winning Master Certified Mental Health Coach, Keynote Speaker, and Author of the best-selling book, “Quiet As Kept”, specializing in guided journaling for mental wellness. After overcoming severe depression and anxiety through journaling, Shawnti developed her own program, empowering individuals to heal and thrive without medication. She is the creator of Shawnti Refuge Journals, which carries a series of guided journals designed to help others release past traumas. With her relatable, no-nonsense approach, Shawnti's mission is to inspire personal growth and self-awareness. She is the founder of Stayin' Stuck Ain't Cute Coaching and a passionate advocate for mental health in both business and community settings.

Website:

ShawntiRefuge.com

Social media:

IG: @shawntirefugejournals

FB: Shawnti Refuge Journals

TikTok: @shawntijournalbae

YouTube: @shawntirefugejournals


]]> Saying no isn’t selfish—it’s self-care. In this episode, we discuss why we feel guilty about setting limits, how to reframe the narrative around saying no, and why protecting your time and energy is essential for personal growth. If you struggle with overcommitment, this episode is for you. 

🎧 Listen now: thequietaskeptpodcast.buzzsprout.com 

📍 Get self-empowerment journal prompts at ShawntiRefuge.com.

Send a text

Support the show

Shawnti Refuge is an Award Winning Master Certified Mental Health Coach, Keynote Speaker, and Author of the best-selling book, “Quiet As Kept”, specializing in guided journaling for mental wellness. After overcoming severe depression and anxiety through journaling, Shawnti developed her own program, empowering individuals to heal and thrive without medication. She is the creator of Shawnti Refuge Journals, which carries a series of guided journals designed to help others release past traumas. With her relatable, no-nonsense approach, Shawnti's mission is to inspire personal growth and self-awareness. She is the founder of Stayin' Stuck Ain't Cute Coaching and a passionate advocate for mental health in both business and community settings.

Website:

ShawntiRefuge.com

Social media:

IG: @shawntirefugejournals

FB: Shawnti Refuge Journals

TikTok: @shawntijournalbae

YouTube: @shawntirefugejournals


]]> Shawnti Refuge Buzzsprout-16713585 Tue, 11 Mar 2025 18:00:00 -0500 439 mental health podcast, Black mental health, self-care strategies, overcoming anxiety, healing through journaling, emotional wellness, setting boundaries, toxic relationships, self-sabotage recovery, people-pleasing, inner child healing, personal growth po 1 13 full false Episode 12: Breaking Free from People-Pleasing Episode 12: Breaking Free from People-Pleasing Do you struggle with saying no? Feel guilty when prioritizing yourself? In this episode, we unpack the roots of people-pleasing, how it affects your mental health, and why breaking free from it is a radical act of self-love. Learn practical steps to stop living for others and start showing up for yourself. 

🎧 Listen now: thequietaskeptpodcast.buzzsprout.com

 📍 Need help unlearning people-pleasing? Get your copy of Quiet As Kept at ShawntiRefuge.com.

Send a text

Support the show

Shawnti Refuge is an Award Winning Master Certified Mental Health Coach, Keynote Speaker, and Author of the best-selling book, “Quiet As Kept”, specializing in guided journaling for mental wellness. After overcoming severe depression and anxiety through journaling, Shawnti developed her own program, empowering individuals to heal and thrive without medication. She is the creator of Shawnti Refuge Journals, which carries a series of guided journals designed to help others release past traumas. With her relatable, no-nonsense approach, Shawnti's mission is to inspire personal growth and self-awareness. She is the founder of Stayin' Stuck Ain't Cute Coaching and a passionate advocate for mental health in both business and community settings.

Website:

ShawntiRefuge.com

Social media:

IG: @shawntirefugejournals

FB: Shawnti Refuge Journals

TikTok: @shawntijournalbae

YouTube: @shawntirefugejournals


]]> Do you struggle with saying no? Feel guilty when prioritizing yourself? In this episode, we unpack the roots of people-pleasing, how it affects your mental health, and why breaking free from it is a radical act of self-love. Learn practical steps to stop living for others and start showing up for yourself. 

🎧 Listen now: thequietaskeptpodcast.buzzsprout.com

 📍 Need help unlearning people-pleasing? Get your copy of Quiet As Kept at ShawntiRefuge.com.

Send a text

Support the show

Shawnti Refuge is an Award Winning Master Certified Mental Health Coach, Keynote Speaker, and Author of the best-selling book, “Quiet As Kept”, specializing in guided journaling for mental wellness. After overcoming severe depression and anxiety through journaling, Shawnti developed her own program, empowering individuals to heal and thrive without medication. She is the creator of Shawnti Refuge Journals, which carries a series of guided journals designed to help others release past traumas. With her relatable, no-nonsense approach, Shawnti's mission is to inspire personal growth and self-awareness. She is the founder of Stayin' Stuck Ain't Cute Coaching and a passionate advocate for mental health in both business and community settings.

Website:

ShawntiRefuge.com

Social media:

IG: @shawntirefugejournals

FB: Shawnti Refuge Journals

TikTok: @shawntijournalbae

YouTube: @shawntirefugejournals


]]> Shawnti Refuge Buzzsprout-16713578 Fri, 07 Mar 2025 13:00:00 -0600 250 mental health podcast, Black mental health, self-care strategies, overcoming anxiety, healing through journaling, emotional wellness, setting boundaries, toxic relationships, self-sabotage recovery, people-pleasing, inner child healing, personal growth po 1 12 full false Episode 11: Boundaries: The Key to Protecting Your Peace Episode 11: Boundaries: The Key to Protecting Your Peace Struggling with setting boundaries? You’re not alone. In this episode, we dive into why boundaries are necessary, how they protect your peace, and the best ways to enforce them without guilt. Learn how setting healthy limits can reduce stress, improve relationships, and lead to greater emotional well-being.

📍 Visit ShawntiRefuge.com for guided journaling prompts and Quiet As Kept for deeper insights.

Send a text

Support the show

Shawnti Refuge is an Award Winning Master Certified Mental Health Coach, Keynote Speaker, and Author of the best-selling book, “Quiet As Kept”, specializing in guided journaling for mental wellness. After overcoming severe depression and anxiety through journaling, Shawnti developed her own program, empowering individuals to heal and thrive without medication. She is the creator of Shawnti Refuge Journals, which carries a series of guided journals designed to help others release past traumas. With her relatable, no-nonsense approach, Shawnti's mission is to inspire personal growth and self-awareness. She is the founder of Stayin' Stuck Ain't Cute Coaching and a passionate advocate for mental health in both business and community settings.

Website:

ShawntiRefuge.com

Social media:

IG: @shawntirefugejournals

FB: Shawnti Refuge Journals

TikTok: @shawntijournalbae

YouTube: @shawntirefugejournals


]]> Struggling with setting boundaries? You’re not alone. In this episode, we dive into why boundaries are necessary, how they protect your peace, and the best ways to enforce them without guilt. Learn how setting healthy limits can reduce stress, improve relationships, and lead to greater emotional well-being.

📍 Visit ShawntiRefuge.com for guided journaling prompts and Quiet As Kept for deeper insights.

Send a text

Support the show

Shawnti Refuge is an Award Winning Master Certified Mental Health Coach, Keynote Speaker, and Author of the best-selling book, “Quiet As Kept”, specializing in guided journaling for mental wellness. After overcoming severe depression and anxiety through journaling, Shawnti developed her own program, empowering individuals to heal and thrive without medication. She is the creator of Shawnti Refuge Journals, which carries a series of guided journals designed to help others release past traumas. With her relatable, no-nonsense approach, Shawnti's mission is to inspire personal growth and self-awareness. She is the founder of Stayin' Stuck Ain't Cute Coaching and a passionate advocate for mental health in both business and community settings.

Website:

ShawntiRefuge.com

Social media:

IG: @shawntirefugejournals

FB: Shawnti Refuge Journals

TikTok: @shawntijournalbae

YouTube: @shawntirefugejournals


]]> Shawnti Refuge Buzzsprout-16713568 Thu, 06 Mar 2025 17:00:00 -0600 444 mental health podcast, Black mental health, self-care strategies, overcoming anxiety, healing through journaling, emotional wellness, setting boundaries, toxic relationships, self-sabotage recovery, people-pleasing, inner child healing, personal growth po 1 11 full false BONUS: Journaling Techniques to Break Free from Self-Sabotage BONUS: Journaling Techniques to Break Free from Self-Sabotage  If you’re ready to stop the self-sabotage cycle, journaling is your secret weapon. Today, I’m walking you through three powerful journaling exercises designed to help you uncover your patterns, face your fears, and take control of your mindset. Grab your journal and let’s do this inner work together! #GuidedJournaling #HealingThroughWriting #MentalHealthSupport #SelfImprovement

Send a text

Support the show

Shawnti Refuge is an Award Winning Master Certified Mental Health Coach, Keynote Speaker, and Author of the best-selling book, “Quiet As Kept”, specializing in guided journaling for mental wellness. After overcoming severe depression and anxiety through journaling, Shawnti developed her own program, empowering individuals to heal and thrive without medication. She is the creator of Shawnti Refuge Journals, which carries a series of guided journals designed to help others release past traumas. With her relatable, no-nonsense approach, Shawnti's mission is to inspire personal growth and self-awareness. She is the founder of Stayin' Stuck Ain't Cute Coaching and a passionate advocate for mental health in both business and community settings.

Website:

ShawntiRefuge.com

Social media:

IG: @shawntirefugejournals

FB: Shawnti Refuge Journals

TikTok: @shawntijournalbae

YouTube: @shawntirefugejournals


]]>  If you’re ready to stop the self-sabotage cycle, journaling is your secret weapon. Today, I’m walking you through three powerful journaling exercises designed to help you uncover your patterns, face your fears, and take control of your mindset. Grab your journal and let’s do this inner work together! #GuidedJournaling #HealingThroughWriting #MentalHealthSupport #SelfImprovement

Send a text

Support the show

Shawnti Refuge is an Award Winning Master Certified Mental Health Coach, Keynote Speaker, and Author of the best-selling book, “Quiet As Kept”, specializing in guided journaling for mental wellness. After overcoming severe depression and anxiety through journaling, Shawnti developed her own program, empowering individuals to heal and thrive without medication. She is the creator of Shawnti Refuge Journals, which carries a series of guided journals designed to help others release past traumas. With her relatable, no-nonsense approach, Shawnti's mission is to inspire personal growth and self-awareness. She is the founder of Stayin' Stuck Ain't Cute Coaching and a passionate advocate for mental health in both business and community settings.

Website:

ShawntiRefuge.com

Social media:

IG: @shawntirefugejournals

FB: Shawnti Refuge Journals

TikTok: @shawntijournalbae

YouTube: @shawntirefugejournals


]]> Shawnti Refuge Buzzsprout-16625811 Thu, 20 Feb 2025 17:00:00 -0600 157 mental health podcast, Black mental health, self-care strategies, overcoming anxiety, healing through journaling, emotional wellness, setting boundaries, toxic relationships, self-sabotage recovery, people-pleasing, inner child healing, personal growth po full false Episode 10: Overcoming Negative Self-Talk Episode 10: Overcoming Negative Self-Talk Negative self-talk can be one of the biggest barriers to self-love and growth. In this episode, Shawnti explores where those critical inner voices come from and how to challenge them. Through personal stories and journaling exercises, she helps listeners replace negativity with affirmations and truths that remind them of their worth. 

Send a text

Support the show

Shawnti Refuge is an Award Winning Master Certified Mental Health Coach, Keynote Speaker, and Author of the best-selling book, “Quiet As Kept”, specializing in guided journaling for mental wellness. After overcoming severe depression and anxiety through journaling, Shawnti developed her own program, empowering individuals to heal and thrive without medication. She is the creator of Shawnti Refuge Journals, which carries a series of guided journals designed to help others release past traumas. With her relatable, no-nonsense approach, Shawnti's mission is to inspire personal growth and self-awareness. She is the founder of Stayin' Stuck Ain't Cute Coaching and a passionate advocate for mental health in both business and community settings.

Website:

ShawntiRefuge.com

Social media:

IG: @shawntirefugejournals

FB: Shawnti Refuge Journals

TikTok: @shawntijournalbae

YouTube: @shawntirefugejournals


]]> Negative self-talk can be one of the biggest barriers to self-love and growth. In this episode, Shawnti explores where those critical inner voices come from and how to challenge them. Through personal stories and journaling exercises, she helps listeners replace negativity with affirmations and truths that remind them of their worth. 

Send a text

Support the show

Shawnti Refuge is an Award Winning Master Certified Mental Health Coach, Keynote Speaker, and Author of the best-selling book, “Quiet As Kept”, specializing in guided journaling for mental wellness. After overcoming severe depression and anxiety through journaling, Shawnti developed her own program, empowering individuals to heal and thrive without medication. She is the creator of Shawnti Refuge Journals, which carries a series of guided journals designed to help others release past traumas. With her relatable, no-nonsense approach, Shawnti's mission is to inspire personal growth and self-awareness. She is the founder of Stayin' Stuck Ain't Cute Coaching and a passionate advocate for mental health in both business and community settings.

Website:

ShawntiRefuge.com

Social media:

IG: @shawntirefugejournals

FB: Shawnti Refuge Journals

TikTok: @shawntijournalbae

YouTube: @shawntirefugejournals


]]> Shawnti Refuge Buzzsprout-16430939 Thu, 20 Feb 2025 14:00:00 -0600 303 mental health podcast, Black mental health, self-care strategies, overcoming anxiety, healing through journaling, emotional wellness, setting boundaries, toxic relationships, self-sabotage recovery, people-pleasing, inner child healing, personal growth po 1 10 full false Episode 9: Family Secrets: What We Keep Quiet and Why It Hurts Us Episode 9: Family Secrets: What We Keep Quiet and Why It Hurts Us “Don’t air our dirty laundry.” It’s a common saying, but family secrets often do more harm than good. In this episode, Shawnti discusses the impact of secrecy on mental health and shares her personal journey of breaking cycles of silence. With journaling prompts, she invites listeners to process their own family dynamics and find freedom in truth.

Send a text

Support the show

Shawnti Refuge is an Award Winning Master Certified Mental Health Coach, Keynote Speaker, and Author of the best-selling book, “Quiet As Kept”, specializing in guided journaling for mental wellness. After overcoming severe depression and anxiety through journaling, Shawnti developed her own program, empowering individuals to heal and thrive without medication. She is the creator of Shawnti Refuge Journals, which carries a series of guided journals designed to help others release past traumas. With her relatable, no-nonsense approach, Shawnti's mission is to inspire personal growth and self-awareness. She is the founder of Stayin' Stuck Ain't Cute Coaching and a passionate advocate for mental health in both business and community settings.

Website:

ShawntiRefuge.com

Social media:

IG: @shawntirefugejournals

FB: Shawnti Refuge Journals

TikTok: @shawntijournalbae

YouTube: @shawntirefugejournals


]]> “Don’t air our dirty laundry.” It’s a common saying, but family secrets often do more harm than good. In this episode, Shawnti discusses the impact of secrecy on mental health and shares her personal journey of breaking cycles of silence. With journaling prompts, she invites listeners to process their own family dynamics and find freedom in truth.

Send a text

Support the show

Shawnti Refuge is an Award Winning Master Certified Mental Health Coach, Keynote Speaker, and Author of the best-selling book, “Quiet As Kept”, specializing in guided journaling for mental wellness. After overcoming severe depression and anxiety through journaling, Shawnti developed her own program, empowering individuals to heal and thrive without medication. She is the creator of Shawnti Refuge Journals, which carries a series of guided journals designed to help others release past traumas. With her relatable, no-nonsense approach, Shawnti's mission is to inspire personal growth and self-awareness. She is the founder of Stayin' Stuck Ain't Cute Coaching and a passionate advocate for mental health in both business and community settings.

Website:

ShawntiRefuge.com

Social media:

IG: @shawntirefugejournals

FB: Shawnti Refuge Journals

TikTok: @shawntijournalbae

YouTube: @shawntirefugejournals


]]> Shawnti Refuge Buzzsprout-16430935 Wed, 19 Feb 2025 14:00:00 -0600 350 mental health podcast, Black mental health, self-care strategies, overcoming anxiety, healing through journaling, emotional wellness, setting boundaries, toxic relationships, self-sabotage recovery, people-pleasing, inner child healing, personal growth po 1 9 full false BONUS: Rewiring Your Mindset: Overcoming Limiting Beliefs BONUS: Rewiring Your Mindset: Overcoming Limiting Beliefs Your mind is your biggest roadblock—or your biggest advantage. The thoughts you repeat daily shape your reality, and if you’ve been stuck in self-doubt, fear, or negative self-talk, it’s time to shift. Today, I’m teaching you how to rewrite the beliefs that are keeping you small so you can start stepping into the life you deserve. #MindsetMatters #LimitingBeliefs #SelfLove #MentalHealthCoach

Send a text

Support the show

Shawnti Refuge is an Award Winning Master Certified Mental Health Coach, Keynote Speaker, and Author of the best-selling book, “Quiet As Kept”, specializing in guided journaling for mental wellness. After overcoming severe depression and anxiety through journaling, Shawnti developed her own program, empowering individuals to heal and thrive without medication. She is the creator of Shawnti Refuge Journals, which carries a series of guided journals designed to help others release past traumas. With her relatable, no-nonsense approach, Shawnti's mission is to inspire personal growth and self-awareness. She is the founder of Stayin' Stuck Ain't Cute Coaching and a passionate advocate for mental health in both business and community settings.

Website:

ShawntiRefuge.com

Social media:

IG: @shawntirefugejournals

FB: Shawnti Refuge Journals

TikTok: @shawntijournalbae

YouTube: @shawntirefugejournals


]]> Your mind is your biggest roadblock—or your biggest advantage. The thoughts you repeat daily shape your reality, and if you’ve been stuck in self-doubt, fear, or negative self-talk, it’s time to shift. Today, I’m teaching you how to rewrite the beliefs that are keeping you small so you can start stepping into the life you deserve. #MindsetMatters #LimitingBeliefs #SelfLove #MentalHealthCoach

Send a text

Support the show

Shawnti Refuge is an Award Winning Master Certified Mental Health Coach, Keynote Speaker, and Author of the best-selling book, “Quiet As Kept”, specializing in guided journaling for mental wellness. After overcoming severe depression and anxiety through journaling, Shawnti developed her own program, empowering individuals to heal and thrive without medication. She is the creator of Shawnti Refuge Journals, which carries a series of guided journals designed to help others release past traumas. With her relatable, no-nonsense approach, Shawnti's mission is to inspire personal growth and self-awareness. She is the founder of Stayin' Stuck Ain't Cute Coaching and a passionate advocate for mental health in both business and community settings.

Website:

ShawntiRefuge.com

Social media:

IG: @shawntirefugejournals

FB: Shawnti Refuge Journals

TikTok: @shawntijournalbae

YouTube: @shawntirefugejournals


]]> Shawnti Refuge Buzzsprout-16613217 Tue, 18 Feb 2025 18:00:00 -0600 259 mental health podcast, Black mental health, self-care strategies, overcoming anxiety, healing through journaling, emotional wellness, setting boundaries, toxic relationships, self-sabotage recovery, people-pleasing, inner child healing, personal growth po full false Episode 8: Church Hurt: When Faith Becomes a Trigger Episode 8: Church Hurt: When Faith Becomes a Trigger Faith is meant to heal, but sometimes the church becomes the source of pain. In this episode, Shawnti explores the reality of church hurt, how it affects mental health, and what it means to redefine your faith on your own terms. With guided journaling prompts, she encourages listeners to find spiritual practices that feel authentic and restorative. 

Send a text

Support the show

Shawnti Refuge is an Award Winning Master Certified Mental Health Coach, Keynote Speaker, and Author of the best-selling book, “Quiet As Kept”, specializing in guided journaling for mental wellness. After overcoming severe depression and anxiety through journaling, Shawnti developed her own program, empowering individuals to heal and thrive without medication. She is the creator of Shawnti Refuge Journals, which carries a series of guided journals designed to help others release past traumas. With her relatable, no-nonsense approach, Shawnti's mission is to inspire personal growth and self-awareness. She is the founder of Stayin' Stuck Ain't Cute Coaching and a passionate advocate for mental health in both business and community settings.

Website:

ShawntiRefuge.com

Social media:

IG: @shawntirefugejournals

FB: Shawnti Refuge Journals

TikTok: @shawntijournalbae

YouTube: @shawntirefugejournals


]]> Faith is meant to heal, but sometimes the church becomes the source of pain. In this episode, Shawnti explores the reality of church hurt, how it affects mental health, and what it means to redefine your faith on your own terms. With guided journaling prompts, she encourages listeners to find spiritual practices that feel authentic and restorative. 

Send a text

Support the show

Shawnti Refuge is an Award Winning Master Certified Mental Health Coach, Keynote Speaker, and Author of the best-selling book, “Quiet As Kept”, specializing in guided journaling for mental wellness. After overcoming severe depression and anxiety through journaling, Shawnti developed her own program, empowering individuals to heal and thrive without medication. She is the creator of Shawnti Refuge Journals, which carries a series of guided journals designed to help others release past traumas. With her relatable, no-nonsense approach, Shawnti's mission is to inspire personal growth and self-awareness. She is the founder of Stayin' Stuck Ain't Cute Coaching and a passionate advocate for mental health in both business and community settings.

Website:

ShawntiRefuge.com

Social media:

IG: @shawntirefugejournals

FB: Shawnti Refuge Journals

TikTok: @shawntijournalbae

YouTube: @shawntirefugejournals


]]> Shawnti Refuge Buzzsprout-16430929 Tue, 18 Feb 2025 14:00:00 -0600 294 mental health podcast, Black mental health, self-care strategies, overcoming anxiety, healing through journaling, emotional wellness, setting boundaries, toxic relationships, self-sabotage recovery, people-pleasing, inner child healing, personal growth po 1 8 full false Episode 7: Grieving in Silence: Why We Don’t Cry Episode 7: Grieving in Silence: Why We Don’t Cry  Grief is a natural part of life, but in the Black community, we’re often told to keep it moving. In this episode, Shawnti dives into the importance of processing grief openly and honestly. Sharing her personal experience of navigating loss, she offers journaling prompts to help listeners work through their emotions and find healing. 

Send a text

Support the show

Shawnti Refuge is an Award Winning Master Certified Mental Health Coach, Keynote Speaker, and Author of the best-selling book, “Quiet As Kept”, specializing in guided journaling for mental wellness. After overcoming severe depression and anxiety through journaling, Shawnti developed her own program, empowering individuals to heal and thrive without medication. She is the creator of Shawnti Refuge Journals, which carries a series of guided journals designed to help others release past traumas. With her relatable, no-nonsense approach, Shawnti's mission is to inspire personal growth and self-awareness. She is the founder of Stayin' Stuck Ain't Cute Coaching and a passionate advocate for mental health in both business and community settings.

Website:

ShawntiRefuge.com

Social media:

IG: @shawntirefugejournals

FB: Shawnti Refuge Journals

TikTok: @shawntijournalbae

YouTube: @shawntirefugejournals


]]>  Grief is a natural part of life, but in the Black community, we’re often told to keep it moving. In this episode, Shawnti dives into the importance of processing grief openly and honestly. Sharing her personal experience of navigating loss, she offers journaling prompts to help listeners work through their emotions and find healing. 

Send a text

Support the show

Shawnti Refuge is an Award Winning Master Certified Mental Health Coach, Keynote Speaker, and Author of the best-selling book, “Quiet As Kept”, specializing in guided journaling for mental wellness. After overcoming severe depression and anxiety through journaling, Shawnti developed her own program, empowering individuals to heal and thrive without medication. She is the creator of Shawnti Refuge Journals, which carries a series of guided journals designed to help others release past traumas. With her relatable, no-nonsense approach, Shawnti's mission is to inspire personal growth and self-awareness. She is the founder of Stayin' Stuck Ain't Cute Coaching and a passionate advocate for mental health in both business and community settings.

Website:

ShawntiRefuge.com

Social media:

IG: @shawntirefugejournals

FB: Shawnti Refuge Journals

TikTok: @shawntijournalbae

YouTube: @shawntirefugejournals


]]> Shawnti Refuge Buzzsprout-16430926 Tue, 18 Feb 2025 14:00:00 -0600 230 mental health podcast, Black mental health, self-care strategies, overcoming anxiety, healing through journaling, emotional wellness, setting boundaries, toxic relationships, self-sabotage recovery, people-pleasing, inner child healing, personal growth po 1 7 full false BONUS: The Lies You Tell Yourself: Identifying Negative Self-Talk BONUS: The Lies You Tell Yourself: Identifying Negative Self-Talk Your thoughts shape your reality. If you’ve been telling yourself you’re not good enough, smart enough, or worthy enough—you’ll start believing it. But what if I told you that your inner critic has been LYING to you? In today’s session, we’re breaking down what negative self-talk is, where it comes from, and how it’s holding you back. It’s time to take control of your thoughts and stop letting them control you.

💡 Join me and let’s uncover the hidden lies in your mindset!

#NegativeSelfTalk #MindsetShift #SelfLove #PersonalGrowth

Send a text

Support the show

Shawnti Refuge is an Award Winning Master Certified Mental Health Coach, Keynote Speaker, and Author of the best-selling book, “Quiet As Kept”, specializing in guided journaling for mental wellness. After overcoming severe depression and anxiety through journaling, Shawnti developed her own program, empowering individuals to heal and thrive without medication. She is the creator of Shawnti Refuge Journals, which carries a series of guided journals designed to help others release past traumas. With her relatable, no-nonsense approach, Shawnti's mission is to inspire personal growth and self-awareness. She is the founder of Stayin' Stuck Ain't Cute Coaching and a passionate advocate for mental health in both business and community settings.

Website:

ShawntiRefuge.com

Social media:

IG: @shawntirefugejournals

FB: Shawnti Refuge Journals

TikTok: @shawntijournalbae

YouTube: @shawntirefugejournals


]]> Your thoughts shape your reality. If you’ve been telling yourself you’re not good enough, smart enough, or worthy enough—you’ll start believing it. But what if I told you that your inner critic has been LYING to you? In today’s session, we’re breaking down what negative self-talk is, where it comes from, and how it’s holding you back. It’s time to take control of your thoughts and stop letting them control you.

💡 Join me and let’s uncover the hidden lies in your mindset!

#NegativeSelfTalk #MindsetShift #SelfLove #PersonalGrowth

Send a text

Support the show

Shawnti Refuge is an Award Winning Master Certified Mental Health Coach, Keynote Speaker, and Author of the best-selling book, “Quiet As Kept”, specializing in guided journaling for mental wellness. After overcoming severe depression and anxiety through journaling, Shawnti developed her own program, empowering individuals to heal and thrive without medication. She is the creator of Shawnti Refuge Journals, which carries a series of guided journals designed to help others release past traumas. With her relatable, no-nonsense approach, Shawnti's mission is to inspire personal growth and self-awareness. She is the founder of Stayin' Stuck Ain't Cute Coaching and a passionate advocate for mental health in both business and community settings.

Website:

ShawntiRefuge.com

Social media:

IG: @shawntirefugejournals

FB: Shawnti Refuge Journals

TikTok: @shawntijournalbae

YouTube: @shawntirefugejournals


]]> Shawnti Refuge Buzzsprout-16642693 Mon, 17 Feb 2025 20:00:00 -0600 306 1 full false BONUS: Practical Action Steps to Stop Self-Sabotage (Do This NOW) BONUS: Practical Action Steps to Stop Self-Sabotage (Do This NOW)  Alright, we’ve spent all week talking about self-sabotage, and now it’s time for ACTION. No more thinking about it. No more waiting for the ‘right time.’ Today, I’m giving you three things you can do RIGHT NOW to break the cycle and start moving forward. 

Send a text

Support the show

Shawnti Refuge is an Award Winning Master Certified Mental Health Coach, Keynote Speaker, and Author of the best-selling book, “Quiet As Kept”, specializing in guided journaling for mental wellness. After overcoming severe depression and anxiety through journaling, Shawnti developed her own program, empowering individuals to heal and thrive without medication. She is the creator of Shawnti Refuge Journals, which carries a series of guided journals designed to help others release past traumas. With her relatable, no-nonsense approach, Shawnti's mission is to inspire personal growth and self-awareness. She is the founder of Stayin' Stuck Ain't Cute Coaching and a passionate advocate for mental health in both business and community settings.

Website:

ShawntiRefuge.com

Social media:

IG: @shawntirefugejournals

FB: Shawnti Refuge Journals

TikTok: @shawntijournalbae

YouTube: @shawntirefugejournals


]]>  Alright, we’ve spent all week talking about self-sabotage, and now it’s time for ACTION. No more thinking about it. No more waiting for the ‘right time.’ Today, I’m giving you three things you can do RIGHT NOW to break the cycle and start moving forward. 

Send a text

Support the show

Shawnti Refuge is an Award Winning Master Certified Mental Health Coach, Keynote Speaker, and Author of the best-selling book, “Quiet As Kept”, specializing in guided journaling for mental wellness. After overcoming severe depression and anxiety through journaling, Shawnti developed her own program, empowering individuals to heal and thrive without medication. She is the creator of Shawnti Refuge Journals, which carries a series of guided journals designed to help others release past traumas. With her relatable, no-nonsense approach, Shawnti's mission is to inspire personal growth and self-awareness. She is the founder of Stayin' Stuck Ain't Cute Coaching and a passionate advocate for mental health in both business and community settings.

Website:

ShawntiRefuge.com

Social media:

IG: @shawntirefugejournals

FB: Shawnti Refuge Journals

TikTok: @shawntijournalbae

YouTube: @shawntirefugejournals


]]> Shawnti Refuge Buzzsprout-16642687 Mon, 17 Feb 2025 20:00:00 -0600 253 full false BONUS: What Is Self-Sabotage and Why Do You Keep Doing It? BONUS: What Is Self-Sabotage and Why Do You Keep Doing It? Have you ever felt like you’re running in circles? Like no matter what you do, you just can’t seem to get ahead? You start something, but somehow, you always end up back where you started—frustrated, exhausted, and wondering why the hell you can’t move forward. That, my friend, is self-sabotage. And today, we’re getting real about why you keep getting in your own way. 

Send a text

Support the show

Shawnti Refuge is an Award Winning Master Certified Mental Health Coach, Keynote Speaker, and Author of the best-selling book, “Quiet As Kept”, specializing in guided journaling for mental wellness. After overcoming severe depression and anxiety through journaling, Shawnti developed her own program, empowering individuals to heal and thrive without medication. She is the creator of Shawnti Refuge Journals, which carries a series of guided journals designed to help others release past traumas. With her relatable, no-nonsense approach, Shawnti's mission is to inspire personal growth and self-awareness. She is the founder of Stayin' Stuck Ain't Cute Coaching and a passionate advocate for mental health in both business and community settings.

Website:

ShawntiRefuge.com

Social media:

IG: @shawntirefugejournals

FB: Shawnti Refuge Journals

TikTok: @shawntijournalbae

YouTube: @shawntirefugejournals


]]> Have you ever felt like you’re running in circles? Like no matter what you do, you just can’t seem to get ahead? You start something, but somehow, you always end up back where you started—frustrated, exhausted, and wondering why the hell you can’t move forward. That, my friend, is self-sabotage. And today, we’re getting real about why you keep getting in your own way. 

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Shawnti Refuge is an Award Winning Master Certified Mental Health Coach, Keynote Speaker, and Author of the best-selling book, “Quiet As Kept”, specializing in guided journaling for mental wellness. After overcoming severe depression and anxiety through journaling, Shawnti developed her own program, empowering individuals to heal and thrive without medication. She is the creator of Shawnti Refuge Journals, which carries a series of guided journals designed to help others release past traumas. With her relatable, no-nonsense approach, Shawnti's mission is to inspire personal growth and self-awareness. She is the founder of Stayin' Stuck Ain't Cute Coaching and a passionate advocate for mental health in both business and community settings.

Website:

ShawntiRefuge.com

Social media:

IG: @shawntirefugejournals

FB: Shawnti Refuge Journals

TikTok: @shawntijournalbae

YouTube: @shawntirefugejournals


]]> Shawnti Refuge Buzzsprout-16642616 Mon, 17 Feb 2025 19:00:00 -0600 397 mental health podcast, Black mental health, self-care strategies, overcoming anxiety, healing through journaling, emotional wellness, setting boundaries, toxic relationships, self-sabotage recovery, people-pleasing, inner child healing, personal growth po 1 full false Episode 6: Money Talks: Overcoming Financial Trauma Episode 6: Money Talks: Overcoming Financial Trauma  Money trauma runs deep, and for many of us, it starts in childhood. In this episode, Shawnti talks about the emotional scars left by financial hardship and how they shape our habits as adults. Through personal stories and practical tips, she guides listeners on how to rewrite their money story and build a healthier financial mindset. 

Send a text

Support the show

Shawnti Refuge is an Award Winning Master Certified Mental Health Coach, Keynote Speaker, and Author of the best-selling book, “Quiet As Kept”, specializing in guided journaling for mental wellness. After overcoming severe depression and anxiety through journaling, Shawnti developed her own program, empowering individuals to heal and thrive without medication. She is the creator of Shawnti Refuge Journals, which carries a series of guided journals designed to help others release past traumas. With her relatable, no-nonsense approach, Shawnti's mission is to inspire personal growth and self-awareness. She is the founder of Stayin' Stuck Ain't Cute Coaching and a passionate advocate for mental health in both business and community settings.

Website:

ShawntiRefuge.com

Social media:

IG: @shawntirefugejournals

FB: Shawnti Refuge Journals

TikTok: @shawntijournalbae

YouTube: @shawntirefugejournals


]]>  Money trauma runs deep, and for many of us, it starts in childhood. In this episode, Shawnti talks about the emotional scars left by financial hardship and how they shape our habits as adults. Through personal stories and practical tips, she guides listeners on how to rewrite their money story and build a healthier financial mindset. 

Send a text

Support the show

Shawnti Refuge is an Award Winning Master Certified Mental Health Coach, Keynote Speaker, and Author of the best-selling book, “Quiet As Kept”, specializing in guided journaling for mental wellness. After overcoming severe depression and anxiety through journaling, Shawnti developed her own program, empowering individuals to heal and thrive without medication. She is the creator of Shawnti Refuge Journals, which carries a series of guided journals designed to help others release past traumas. With her relatable, no-nonsense approach, Shawnti's mission is to inspire personal growth and self-awareness. She is the founder of Stayin' Stuck Ain't Cute Coaching and a passionate advocate for mental health in both business and community settings.

Website:

ShawntiRefuge.com

Social media:

IG: @shawntirefugejournals

FB: Shawnti Refuge Journals

TikTok: @shawntijournalbae

YouTube: @shawntirefugejournals


]]> Shawnti Refuge Buzzsprout-16430918 Mon, 17 Feb 2025 19:00:00 -0600 245 mental health podcast, Black mental health, self-care strategies, overcoming anxiety, healing through journaling, emotional wellness, setting boundaries, toxic relationships, self-sabotage recovery, people-pleasing, inner child healing, personal growth po 1 6 full false BONUS: The Sneaky Ways You're Sabotaging Your Own Success BONUS: The Sneaky Ways You're Sabotaging Your Own Success  Self-sabotage isn’t always obvious. Sometimes, it looks like perfectionism, procrastination, or staying in situations that no longer serve you. Today, we’re calling out the subtle ways you might be standing in your own way—without even realizing it. If you’re ready to stop making excuses and start making moves, tune in! #PersonalGrowth #StopSelfSabotage #SelfAwareness #MentalWellness

Send a text

Support the show

Shawnti Refuge is an Award Winning Master Certified Mental Health Coach, Keynote Speaker, and Author of the best-selling book, “Quiet As Kept”, specializing in guided journaling for mental wellness. After overcoming severe depression and anxiety through journaling, Shawnti developed her own program, empowering individuals to heal and thrive without medication. She is the creator of Shawnti Refuge Journals, which carries a series of guided journals designed to help others release past traumas. With her relatable, no-nonsense approach, Shawnti's mission is to inspire personal growth and self-awareness. She is the founder of Stayin' Stuck Ain't Cute Coaching and a passionate advocate for mental health in both business and community settings.

Website:

ShawntiRefuge.com

Social media:

IG: @shawntirefugejournals

FB: Shawnti Refuge Journals

TikTok: @shawntijournalbae

YouTube: @shawntirefugejournals


]]>  Self-sabotage isn’t always obvious. Sometimes, it looks like perfectionism, procrastination, or staying in situations that no longer serve you. Today, we’re calling out the subtle ways you might be standing in your own way—without even realizing it. If you’re ready to stop making excuses and start making moves, tune in! #PersonalGrowth #StopSelfSabotage #SelfAwareness #MentalWellness

Send a text

Support the show

Shawnti Refuge is an Award Winning Master Certified Mental Health Coach, Keynote Speaker, and Author of the best-selling book, “Quiet As Kept”, specializing in guided journaling for mental wellness. After overcoming severe depression and anxiety through journaling, Shawnti developed her own program, empowering individuals to heal and thrive without medication. She is the creator of Shawnti Refuge Journals, which carries a series of guided journals designed to help others release past traumas. With her relatable, no-nonsense approach, Shawnti's mission is to inspire personal growth and self-awareness. She is the founder of Stayin' Stuck Ain't Cute Coaching and a passionate advocate for mental health in both business and community settings.

Website:

ShawntiRefuge.com

Social media:

IG: @shawntirefugejournals

FB: Shawnti Refuge Journals

TikTok: @shawntijournalbae

YouTube: @shawntirefugejournals


]]> Shawnti Refuge Buzzsprout-16606677 Wed, 12 Feb 2025 18:00:00 -0600 296 mental health podcast, Black mental health, self-care strategies, overcoming anxiety, healing through journaling, emotional wellness, setting boundaries, toxic relationships, self-sabotage recovery, people-pleasing, inner child healing, personal growth po full false Episode 5: The Strong Black Woman Myth: The Weight We Carry Episode 5: The Strong Black Woman Myth: The Weight We Carry  Being strong is celebrated, but the “Strong Black Woman” label can be a heavy burden. In this episode, Shawnti challenges the myth that strength means silence and self-sacrifice. She shares her own experience of redefining strength and offers journaling prompts to help you embrace rest, vulnerability, and self-care. 

Send a text

Support the show

Shawnti Refuge is an Award Winning Master Certified Mental Health Coach, Keynote Speaker, and Author of the best-selling book, “Quiet As Kept”, specializing in guided journaling for mental wellness. After overcoming severe depression and anxiety through journaling, Shawnti developed her own program, empowering individuals to heal and thrive without medication. She is the creator of Shawnti Refuge Journals, which carries a series of guided journals designed to help others release past traumas. With her relatable, no-nonsense approach, Shawnti's mission is to inspire personal growth and self-awareness. She is the founder of Stayin' Stuck Ain't Cute Coaching and a passionate advocate for mental health in both business and community settings.

Website:

ShawntiRefuge.com

Social media:

IG: @shawntirefugejournals

FB: Shawnti Refuge Journals

TikTok: @shawntijournalbae

YouTube: @shawntirefugejournals


]]>  Being strong is celebrated, but the “Strong Black Woman” label can be a heavy burden. In this episode, Shawnti challenges the myth that strength means silence and self-sacrifice. She shares her own experience of redefining strength and offers journaling prompts to help you embrace rest, vulnerability, and self-care. 

Send a text

Support the show

Shawnti Refuge is an Award Winning Master Certified Mental Health Coach, Keynote Speaker, and Author of the best-selling book, “Quiet As Kept”, specializing in guided journaling for mental wellness. After overcoming severe depression and anxiety through journaling, Shawnti developed her own program, empowering individuals to heal and thrive without medication. She is the creator of Shawnti Refuge Journals, which carries a series of guided journals designed to help others release past traumas. With her relatable, no-nonsense approach, Shawnti's mission is to inspire personal growth and self-awareness. She is the founder of Stayin' Stuck Ain't Cute Coaching and a passionate advocate for mental health in both business and community settings.

Website:

ShawntiRefuge.com

Social media:

IG: @shawntirefugejournals

FB: Shawnti Refuge Journals

TikTok: @shawntijournalbae

YouTube: @shawntirefugejournals


]]> Shawnti Refuge Buzzsprout-16430911 Wed, 12 Feb 2025 18:00:00 -0600 230 mental health podcast, Black mental health, self-care strategies, overcoming anxiety, healing through journaling, emotional wellness, setting boundaries, toxic relationships, self-sabotage recovery, people-pleasing, inner child healing, personal growth po 1 5 full false Episode 4: Toxic Relationships: Recognizing and Reclaiming Your Peace Episode 4: Toxic Relationships: Recognizing and Reclaiming Your Peace  Toxic relationships can drain your energy and keep you stuck, but recognizing them is the first step toward freedom. In this episode, Shawnti shares how to identify toxic dynamics, set boundaries, and prioritize your peace. With actionable tips and guided journaling prompts, you’ll learn how to reclaim your power and choose love that feels like love, not labor. 

Send a text

Support the show

Shawnti Refuge is an Award Winning Master Certified Mental Health Coach, Keynote Speaker, and Author of the best-selling book, “Quiet As Kept”, specializing in guided journaling for mental wellness. After overcoming severe depression and anxiety through journaling, Shawnti developed her own program, empowering individuals to heal and thrive without medication. She is the creator of Shawnti Refuge Journals, which carries a series of guided journals designed to help others release past traumas. With her relatable, no-nonsense approach, Shawnti's mission is to inspire personal growth and self-awareness. She is the founder of Stayin' Stuck Ain't Cute Coaching and a passionate advocate for mental health in both business and community settings.

Website:

ShawntiRefuge.com

Social media:

IG: @shawntirefugejournals

FB: Shawnti Refuge Journals

TikTok: @shawntijournalbae

YouTube: @shawntirefugejournals


]]>  Toxic relationships can drain your energy and keep you stuck, but recognizing them is the first step toward freedom. In this episode, Shawnti shares how to identify toxic dynamics, set boundaries, and prioritize your peace. With actionable tips and guided journaling prompts, you’ll learn how to reclaim your power and choose love that feels like love, not labor. 

Send a text

Support the show

Shawnti Refuge is an Award Winning Master Certified Mental Health Coach, Keynote Speaker, and Author of the best-selling book, “Quiet As Kept”, specializing in guided journaling for mental wellness. After overcoming severe depression and anxiety through journaling, Shawnti developed her own program, empowering individuals to heal and thrive without medication. She is the creator of Shawnti Refuge Journals, which carries a series of guided journals designed to help others release past traumas. With her relatable, no-nonsense approach, Shawnti's mission is to inspire personal growth and self-awareness. She is the founder of Stayin' Stuck Ain't Cute Coaching and a passionate advocate for mental health in both business and community settings.

Website:

ShawntiRefuge.com

Social media:

IG: @shawntirefugejournals

FB: Shawnti Refuge Journals

TikTok: @shawntijournalbae

YouTube: @shawntirefugejournals


]]> Shawnti Refuge Buzzsprout-16430906 Wed, 05 Feb 2025 21:00:00 -0600 341 mental health podcast, Black mental health, self-care strategies, overcoming anxiety, healing through journaling, emotional wellness, setting boundaries, toxic relationships, self-sabotage recovery, people-pleasing, inner child healing, personal growth po 1 4 full false Episode 3: Colorism: The Divide Within Our Own Communities Episode 3: Colorism: The Divide Within Our Own Communities Colorism has been dividing our community for far too long. In this episode, Shawnti unpacks the roots of colorism, how it shapes our self-worth and relationships, and what we can do to heal from its impact. Through personal reflections and journaling prompts, she invites listeners to confront and rewrite the narratives we’ve been taught about beauty and value. 

Send a text

Support the show

Shawnti Refuge is an Award Winning Master Certified Mental Health Coach, Keynote Speaker, and Author of the best-selling book, “Quiet As Kept”, specializing in guided journaling for mental wellness. After overcoming severe depression and anxiety through journaling, Shawnti developed her own program, empowering individuals to heal and thrive without medication. She is the creator of Shawnti Refuge Journals, which carries a series of guided journals designed to help others release past traumas. With her relatable, no-nonsense approach, Shawnti's mission is to inspire personal growth and self-awareness. She is the founder of Stayin' Stuck Ain't Cute Coaching and a passionate advocate for mental health in both business and community settings.

Website:

ShawntiRefuge.com

Social media:

IG: @shawntirefugejournals

FB: Shawnti Refuge Journals

TikTok: @shawntijournalbae

YouTube: @shawntirefugejournals


]]> Colorism has been dividing our community for far too long. In this episode, Shawnti unpacks the roots of colorism, how it shapes our self-worth and relationships, and what we can do to heal from its impact. Through personal reflections and journaling prompts, she invites listeners to confront and rewrite the narratives we’ve been taught about beauty and value. 

Send a text

Support the show

Shawnti Refuge is an Award Winning Master Certified Mental Health Coach, Keynote Speaker, and Author of the best-selling book, “Quiet As Kept”, specializing in guided journaling for mental wellness. After overcoming severe depression and anxiety through journaling, Shawnti developed her own program, empowering individuals to heal and thrive without medication. She is the creator of Shawnti Refuge Journals, which carries a series of guided journals designed to help others release past traumas. With her relatable, no-nonsense approach, Shawnti's mission is to inspire personal growth and self-awareness. She is the founder of Stayin' Stuck Ain't Cute Coaching and a passionate advocate for mental health in both business and community settings.

Website:

ShawntiRefuge.com

Social media:

IG: @shawntirefugejournals

FB: Shawnti Refuge Journals

TikTok: @shawntijournalbae

YouTube: @shawntirefugejournals


]]> Shawnti Refuge Buzzsprout-16430898 Wed, 05 Feb 2025 21:00:00 -0600 269 mental health podcast, Black mental health, self-care strategies, overcoming anxiety, healing through journaling, emotional wellness, setting boundaries, toxic relationships, self-sabotage recovery, people-pleasing, inner child healing, personal growth po 1 3 full false Episode 2: Generational Trauma: What We Inherit and How to Heal Episode 2: Generational Trauma: What We Inherit and How to Heal  Generational trauma is the baggage we didn’t pack but still carry. In this episode, Shawnti explores how trauma gets passed down through families, its impact on mental health, and how we can start breaking the cycle. She shares personal stories from her own journey and offers guided journaling prompts to help you unpack the pain and create a legacy of healing. 

Send a text

Support the show

Shawnti Refuge is an Award Winning Master Certified Mental Health Coach, Keynote Speaker, and Author of the best-selling book, “Quiet As Kept”, specializing in guided journaling for mental wellness. After overcoming severe depression and anxiety through journaling, Shawnti developed her own program, empowering individuals to heal and thrive without medication. She is the creator of Shawnti Refuge Journals, which carries a series of guided journals designed to help others release past traumas. With her relatable, no-nonsense approach, Shawnti's mission is to inspire personal growth and self-awareness. She is the founder of Stayin' Stuck Ain't Cute Coaching and a passionate advocate for mental health in both business and community settings.

Website:

ShawntiRefuge.com

Social media:

IG: @shawntirefugejournals

FB: Shawnti Refuge Journals

TikTok: @shawntijournalbae

YouTube: @shawntirefugejournals


]]>  Generational trauma is the baggage we didn’t pack but still carry. In this episode, Shawnti explores how trauma gets passed down through families, its impact on mental health, and how we can start breaking the cycle. She shares personal stories from her own journey and offers guided journaling prompts to help you unpack the pain and create a legacy of healing. 

Send a text

Support the show

Shawnti Refuge is an Award Winning Master Certified Mental Health Coach, Keynote Speaker, and Author of the best-selling book, “Quiet As Kept”, specializing in guided journaling for mental wellness. After overcoming severe depression and anxiety through journaling, Shawnti developed her own program, empowering individuals to heal and thrive without medication. She is the creator of Shawnti Refuge Journals, which carries a series of guided journals designed to help others release past traumas. With her relatable, no-nonsense approach, Shawnti's mission is to inspire personal growth and self-awareness. She is the founder of Stayin' Stuck Ain't Cute Coaching and a passionate advocate for mental health in both business and community settings.

Website:

ShawntiRefuge.com

Social media:

IG: @shawntirefugejournals

FB: Shawnti Refuge Journals

TikTok: @shawntijournalbae

YouTube: @shawntirefugejournals


]]> Shawnti Refuge Buzzsprout-16430811 Wed, 05 Feb 2025 21:00:00 -0600 238 mental health podcast, Black mental health, self-care strategies, overcoming anxiety, healing through journaling, emotional wellness, setting boundaries, toxic relationships, self-sabotage recovery, people-pleasing, inner child healing, personal growth po 1 2 full false Episode 1: Breaking the Silence: Why We Don’t Talk About Mental Health Episode 1: Breaking the Silence: Why We Don’t Talk About Mental Health Generational trauma is the baggage we didn’t pack but still carry. In this episode, Shawnti explores how trauma gets passed down through families, its impact on mental health, and how we can start breaking the cycle. She shares personal stories from her own journey and offers guided journaling prompts to help you unpack the pain and create a legacy of healing. 

Send a text

Support the show

Shawnti Refuge is an Award Winning Master Certified Mental Health Coach, Keynote Speaker, and Author of the best-selling book, “Quiet As Kept”, specializing in guided journaling for mental wellness. After overcoming severe depression and anxiety through journaling, Shawnti developed her own program, empowering individuals to heal and thrive without medication. She is the creator of Shawnti Refuge Journals, which carries a series of guided journals designed to help others release past traumas. With her relatable, no-nonsense approach, Shawnti's mission is to inspire personal growth and self-awareness. She is the founder of Stayin' Stuck Ain't Cute Coaching and a passionate advocate for mental health in both business and community settings.

Website:

ShawntiRefuge.com

Social media:

IG: @shawntirefugejournals

FB: Shawnti Refuge Journals

TikTok: @shawntijournalbae

YouTube: @shawntirefugejournals


]]> Generational trauma is the baggage we didn’t pack but still carry. In this episode, Shawnti explores how trauma gets passed down through families, its impact on mental health, and how we can start breaking the cycle. She shares personal stories from her own journey and offers guided journaling prompts to help you unpack the pain and create a legacy of healing. 

Send a text

Support the show

Shawnti Refuge is an Award Winning Master Certified Mental Health Coach, Keynote Speaker, and Author of the best-selling book, “Quiet As Kept”, specializing in guided journaling for mental wellness. After overcoming severe depression and anxiety through journaling, Shawnti developed her own program, empowering individuals to heal and thrive without medication. She is the creator of Shawnti Refuge Journals, which carries a series of guided journals designed to help others release past traumas. With her relatable, no-nonsense approach, Shawnti's mission is to inspire personal growth and self-awareness. She is the founder of Stayin' Stuck Ain't Cute Coaching and a passionate advocate for mental health in both business and community settings.

Website:

ShawntiRefuge.com

Social media:

IG: @shawntirefugejournals

FB: Shawnti Refuge Journals

TikTok: @shawntijournalbae

YouTube: @shawntirefugejournals


]]> Shawnti Refuge Buzzsprout-16430604 Wed, 05 Feb 2025 21:00:00 -0600 384 1 1 full false The Quiet As Kept Intro The Quiet As Kept Intro Join host Shawnti Refuge, Master Certified Mental Health Coach, author, and journaling enthusiast, as she introduces The Quiet as Kept Podcast. In this first episode, Shawnti shares her personal journey of overcoming severe depression and anxiety, discusses the purpose of the podcast, and sets the stage for what’s to come.

This podcast is a safe space to unpack the conversations we, especially in the African American community, were told to avoid. From mental health and generational trauma to self-love and journaling for healing, Shawnti keeps it real, relatable, and rooted in the belief that healing is possible for everyone.

Whether you’re navigating your mental health journey, looking for balance as a professional, or just ready to start thriving, this podcast is for you. Grab your journal and tune in for honest conversations, actionable tips, and guided prompts that will help you rewrite your story.

Send a text

Support the show

Shawnti Refuge is an Award Winning Master Certified Mental Health Coach, Keynote Speaker, and Author of the best-selling book, “Quiet As Kept”, specializing in guided journaling for mental wellness. After overcoming severe depression and anxiety through journaling, Shawnti developed her own program, empowering individuals to heal and thrive without medication. She is the creator of Shawnti Refuge Journals, which carries a series of guided journals designed to help others release past traumas. With her relatable, no-nonsense approach, Shawnti's mission is to inspire personal growth and self-awareness. She is the founder of Stayin' Stuck Ain't Cute Coaching and a passionate advocate for mental health in both business and community settings.

Website:

ShawntiRefuge.com

Social media:

IG: @shawntirefugejournals

FB: Shawnti Refuge Journals

TikTok: @shawntijournalbae

YouTube: @shawntirefugejournals


]]> Join host Shawnti Refuge, Master Certified Mental Health Coach, author, and journaling enthusiast, as she introduces The Quiet as Kept Podcast. In this first episode, Shawnti shares her personal journey of overcoming severe depression and anxiety, discusses the purpose of the podcast, and sets the stage for what’s to come.

This podcast is a safe space to unpack the conversations we, especially in the African American community, were told to avoid. From mental health and generational trauma to self-love and journaling for healing, Shawnti keeps it real, relatable, and rooted in the belief that healing is possible for everyone.

Whether you’re navigating your mental health journey, looking for balance as a professional, or just ready to start thriving, this podcast is for you. Grab your journal and tune in for honest conversations, actionable tips, and guided prompts that will help you rewrite your story.

Send a text

Support the show

Shawnti Refuge is an Award Winning Master Certified Mental Health Coach, Keynote Speaker, and Author of the best-selling book, “Quiet As Kept”, specializing in guided journaling for mental wellness. After overcoming severe depression and anxiety through journaling, Shawnti developed her own program, empowering individuals to heal and thrive without medication. She is the creator of Shawnti Refuge Journals, which carries a series of guided journals designed to help others release past traumas. With her relatable, no-nonsense approach, Shawnti's mission is to inspire personal growth and self-awareness. She is the founder of Stayin' Stuck Ain't Cute Coaching and a passionate advocate for mental health in both business and community settings.

Website:

ShawntiRefuge.com

Social media:

IG: @shawntirefugejournals

FB: Shawnti Refuge Journals

TikTok: @shawntijournalbae

YouTube: @shawntirefugejournals


]]> Shawnti Refuge Buzzsprout-16391518 Mon, 06 Jan 2025 13:00:00 -0600 168 mental health podcast, Black mental health, self-care strategies, overcoming anxiety, healing through journaling, emotional wellness, setting boundaries, toxic relationships, self-sabotage recovery, people-pleasing, inner child healing, personal growth po full false