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Ever scrolled through Instagram and felt like you’re losing your own story to someone else’s highlight reel?

In this eye-opening episode of The Mental Health Janitors, Sgt Q and Holly Quinonez — your go-to guides for mental resilience and mindset cleanup —break down the truth about mental health and social media.

From dopamine addiction and comparison anxiety to the crash of social media depression, they unpack exactly how platforms like Instagram, TikTok, and Facebook hijack your brain chemistry — and how you can take control.

We talk about:

• Dopamine hits from likes & comments and the serotonin crash that follows
• The comparison trap and why Instagram makes you feel “less than”
• Selena Gomez’s mental health journey and her decision to take social media breaks
• Myths about social media that keep you stuck in the scroll
• Janitor’s Tools — practical, science-backed tips for protecting your mental health online
• How to do a social media detox and reclaim your attention
• Creating a clean feed that actually nourishes your mind

If you’ve been feeling social media burnout, anxiety, or low self-esteem from scrolling — this episode will give you the tools, strategies, and mental toughness to protect your mind and start living your own story again.

Timestamps:

0:00 – Introduction
1:29 – The Impact of Social Media on Mental Health
18:31 – Gamification and Dopamine in Social Media
18:46 – The Role of Dopamine in Social Media Addiction
19:02 – The Dark Side of Social Media
19:19 – The Addictive Nature of Social Media
26:14 – Strategies to Overcome Social Media Addiction
34:00 – Reframing Social Media Use
38:22 – The Impact of Social Media on Interpersonal Relationships
42:00 – Challenges and Solutions for Social Media Users

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In this episode of Mental Health Janitors, Sgt Q is joined by special guest Pastor Jay, a veteran firefighter, to share an impactful and transformative story of Mike Washington, a retired Seattle firefighter whose journey through trauma and near-suicide became a powerful beacon of hope. Together, they explore the critical importance of recognizing mental health struggles within emergency services, highlighting significant cultural shifts over recent years. Through vulnerable sharing, profound insights, and practical strategies like CPR for mental health—Check in, Provide support, Refer for help—they emphasize the life-changing power of breaking stigma and creating open, supportive conversations. This episode is a must-listen for first responders, veterans, and anyone facing hidden battles.

🔔 Subscribe and share to support mental health awareness and first responder resilience!

Chapters:
00:00 - The Hidden Battles of First Responders
02:20 - Mike Washington's Powerful Story
06:17 - A Culture Shift in Fire Service Mental Health
10:11 - Recognizing and Responding to Mental Health Crises
14:39 - Why Mental Health Matters for First Responders
18:18 - Changing the Conversation About Trauma
22:00 - Overcoming Stigma: Mike Washington's Impact
25:35 - Pivotal Moments: Changing Perspectives
28:20 - The God Moment: How Stories Transform Lives
32:19 - Processing Trauma: Lessons from Real Calls
36:45 - Sharing Your Story: The Key to Healing

Hashtags:
#FirstResponderMentalHealth #MikeWashington #FirefighterPTSD #TraumaHealing #MentalHealthAwareness #BreakingStigma #EmergencyServices #MentalResilience #MentalHealthJanitors #ChristianPodcast

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In Episode 102 of Mental Health Janitors, Sgt Q and Doc Jess delve deep into effective strategies for thriving with ADHD, focusing on both internal systems like mindset and self-regulation, and external structures such as routines and environmental organization. Highlighting personal experiences and practical tips, they discuss why traditional methods often fail for the ADHD brain and how mindfulness and disciplined routines can create substantial positive change. Learn how to reframe ADHD traits as superpowers, enhance productivity, and foster emotional stability through micro-goals, dopamine management, and simple lifestyle adjustments. Whether you're neurodivergent or supporting someone who is, this episode offers actionable guidance to transform struggles into strengths.

🔔 Subscribe and share to support and empower ADHD resilience and success!

Chapters: 00:00 - Tipping Culture: Humorous Observations 03:18 - Introducing Mindfulness Expert Jim Lutes 10:11 - The Journey from Hypnosis to Helping Millions 14:35 - Mindfulness and the Neurodivergent Brain 16:20 - ADHD Strengths and Superpowers 18:09 - Internal Systems: Mindset and Self-Regulation 22:01 - Why Morning Routines Matter for ADHD 28:52 - Essential Nighttime Routines and Sleep Hygiene 33:26 - External Structures: Tools and Hacks 37:12 - Natural Strategies for Managing ADHD 38:31 - Building Mindfulness into Daily Life

Hashtags: #ADHD #Mindfulness #Neurodivergent #MentalHealth #Routine #Productivity #DopamineDetox #LifeHacks #ADHDTips #MentalHealthJanitors #ChristianPodcast

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In Episode 101 of Mental Health Janitors, Sgt Q and Doc Jess delve deeply into understanding ADHD, executive functioning, and the essential role dopamine plays in motivation and attention. Using the powerful yet tragic story of Robin Williams, they explain the complexities of mental health struggles, emphasizing that conditions like ADHD aren't about laziness or inconsistency but are rooted in neurological differences. Doc Jess shares personal strategies for overcoming recent emotional struggles, emphasizing practical routines, structured discipline, and incremental success. Packed with relatable examples, actionable tips, and heartfelt encouragement, this episode challenges listeners to harness their neurodivergent strengths and transform perceived weaknesses into powerful assets.

🔔 Subscribe and share to support understanding and empowerment for ADHD and neurodivergence!

Chapters: 00:00 - Robin Williams: The Hidden Battle 06:29 - Doc Jess Reflects on Personal Recovery Strategies 10:03 - ADHD and Dopamine: A Different Brain Wiring 14:17 - Debating ADHD as a Chemical vs. Structural Issue 18:23 - The Practical Power of Hyper-Focus 21:09 - Emotional Dysregulation and ADHD 22:21 - Overcoming Time Blindness and Task Initiation 24:20 - Dopamine Hits Through Incremental Achievements 26:05 - Parenting Neurodivergent Children Successfully 28:20 - Practical Tools: Breaking Tasks into Smaller Steps 32:29 - Harnessing Your Neurodivergent Energy for Success

Hashtags: #ADHD #Neurodivergent #MentalHealth #RobinWilliams #ExecutiveFunctioning #Dopamine #EmotionalRegulation #ADHDLife #MentalHealthJanitors #Neurodiversity #MentalWellness #PracticalStrategies #ChristianPodcast

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In this landmark 100th episode of Mental Health Janitors, Sgt Q and Doc Jess engage in a deeply raw and powerful conversation centered around Doc Jess’s personal struggle with PTSD and the toll it takes, particularly during the challenging season surrounding the Fourth of July. Doc Jess courageously shares her ongoing battle with intense PTSD triggers, suicidal ideations, and the exhausting physical toll trauma anniversaries take on the body and mind. This candid discussion shines a critical spotlight on the complexity of healing, vulnerability in leadership, and the importance of self-awareness and honesty in mental health journeys. Through personal stories, practical advice, and emotional transparency, this episode offers real hope and vital encouragement for veterans and anyone facing trauma-related struggles.

🔔 Subscribe and share to support mental health awareness and healing!

Chapters:
00:00 - A Raw Reflection: Facing Trauma Head-On
05:30 - Sgt Q’s Vulnerable Sharing and Its Impact
09:46 - Doc Jess: PTSD and the Fourth of July
12:18 - The Physical Impact of Mental Trauma
13:37 - Suicidal Ideations: The Hidden Battle
18:07 - The Cost of Vulnerability in Leadership
22:16 - The Healing Process: From Hurt to Healing
25:00 - Why Sharing Mental Health Struggles Matters
30:44 - Recognizing Your Catalyst Moment
36:45 - Final Encouragement and Call to Action

Hashtags:
#VeteranPTSD #MentalHealthAwareness #TraumaHealing #DocJess #SgtQ #MentalResilience #PTSDRecovery #VeteranSupport #MentalHealthJanitors #Vulnerability #HealingJourney #MentalHealthPodcast

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In Episode 99 of Mental Health Janitors, Sgt Q and Doc Jess dive deep into the reality of living with ADHD and neurodivergent traits. Through powerful storytelling featuring Will.i.am's journey from misunderstood student to global innovator, this episode highlights how ADHD doesn't have to be a setback but can be leveraged as a superpower. Sgt Q and Doc Jess candidly discuss their own experiences with neurodivergence, the importance of recognizing these traits, and provide practical tools to overcome common challenges like distraction, disorganization, and emotional sensitivity. This episode encourages listeners to reframe ADHD from a limitation to a pathway for unique strength and success.

🔔 Subscribe and share to embrace your neurodivergent superpowers!

Chapters:
00:00 - The Kid Who Couldn't Sit Still
03:26 - Will.i.am: Using ADHD as a Superpower
06:54 - What is Neurodivergence?
08:14 - Neurotypical vs. Neurodivergent: Understanding the Difference
10:18 - Overcoming Stigma and Labels
13:13 - Addressing Misdiagnosis and Medication Concerns
16:15 - Practical Tools for Neurodivergent Success
20:57 - Identifying Negative Coping Strategies
26:31 - Success Stories: Turning ADHD into an Advantage
30:44 - The Power of Self-Awareness
36:45 - Actionable Tips to Manage Neurodivergent Traits
40:13 - Final Encouragement and Empowerment

Hashtags:
#ADHD #Neurodivergent #MentalHealth #ADHDSuccess #Neurodiversity #MentalStrength #SelfAwareness #ADHDLife #MentalHealthJanitors #OvercomingChallenges #ChristianPodcast

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In Episode 98 of Mental Health Janitors, Sgt Q and Doc Jess tackle a deeply personal and emotional topic—coping with tragic loss and trauma. Doc Jess shares a raw, powerful narrative of her uncle's heartbreaking journey through the devastating losses of his wife and daughter, and how it shaped both his life and hers. The hosts discuss the importance of recognizing unhealthy coping mechanisms, confronting grief head-on, and choosing growth through discomfort. This profound discussion invites listeners to examine their own lives, confront their negative coping skills, and encourages taking proactive steps toward healing and emotional resilience.

🔔 Subscribe and share to support and inspire others on their mental health journey.

Chapters: 00:00 - Childhood Tragedy: First Experience with Loss 01:00 - Losing Aunt June: Trauma’s Early Impact 01:58 - The Loss of Cousin Jamie: Tragedy Strikes Again 04:00 - Uncle Kerry's Unthinkable Pain 05:32 - The Struggle with PTSD and Coping Mechanisms 07:17 - Why Sharing Pain Matters 10:20 - War, Loss, and Brain Rewiring 12:39 - Rising Through Grief: Lessons from Youth Retreat 16:08 - Choosing Growth Over Retreat 20:20 - The Problem with Taking on Every Cause 26:36 - Finding Focus to Make a Real Impact 30:44 - Why Kindness Leads to Lasting Change 36:45 - Identifying and Managing Emotional Triggers 40:13 - Overcoming Negative Coping Skills

Hashtags: #MentalHealth #GriefSupport #TraumaHealing #PTSD #CopingSkills #EmotionalResilience #GrowthMindset #MentalHealthJourney #HealingThroughLoss #MentalHealthJanitors #ChristianPodcast

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In one of the most powerful episodes yet, Sgt Q and Doc Jess recount a full-circle moment during the 2025 Memorial Day mission trip that will leave you speechless. What starts as a simple dinner line turns into a miraculous reunion with a young woman whose life was changed by a home Sgt Q helped build 16 years ago. Through emotional storytelling and profound spiritual reflection, this episode explores themes of legacy, healing through service, and the unseen impact of faithful consistency.

You’ll also hear about the neuroscience behind emotional memories, the growth that comes from long-term relationships, and how God often rewards obedience with moments of clarity and purpose. Whether you're questioning your impact or feeling burnt out from service, this episode is a timely reminder that your hard work is not in vain.

🔔 Subscribe and share this story of transformation, faith, and mental resilience.

Chapters:
00:00 - A Life-Changing Encounter at Dinner
01:00 - Recognizing a Face from 16 Years Ago
02:00 - Nancy’s Story: Full-Circle Redemption
04:00 - Why We Rarely See the Fruit of Our Labor
06:00 - Tattoos, Memory Triggers & Brain Science
08:00 - Discouragement, Purpose & God’s Timing
10:00 - Operation Restore Hope: Impact Over Time
12:00 - Faithfulness Through the Awkward Years
14:00 - Parenting, Mission Trips & Emotional Growth
16:00 - Healing Through Reconciliation & Service
20:00 - How Relationships Grow Through Hard Conversations
24:00 - The Beauty of Intentional Community
28:00 - Parenting, Missions, and the Power of Perspective
31:00 - Write It Down: The Science of Memory Recall
33:00 - Final Reflections on Growth & Legacy

#FaithInAction #MentalHealthJanitors #MissionTripStories #HealingThroughService #LegacyOfLove #Neuroplasticity #SpiritualGrowth #MemoryRecall #FullCircleMoments #HopeInHardship #ChristianPodcast #SgtQ #DocJess #YWAM #MentalHealthAwareness

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