The Quiet As Kept Podcast With Shawnti Refuge
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.
Episodes
46 episodes
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, ...
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Season 1
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Episode 39
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5:16
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 ov...
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Season 1
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Episode 38
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9:34
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...
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Season 1
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Episode 37
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6:13
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 s...
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Season 1
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Episode 36
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7:51
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 you...
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6:32
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 powerfu...
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Season 1
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Episode 34
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7:53
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, po...
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Season 1
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Episode 33
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6:53
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 ...
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Season 1
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Episode 32
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6:45
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 wra...
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Season 1
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Episode 31
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4:43
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 ...
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Season 1
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Episode 30
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5:01
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 j...
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Season 1
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Episode 29
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4:48
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 f...
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Season 1
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Episode 28
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6:48
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 unco...
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Season 1
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Episode 27
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4:50
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 p...
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Season 1
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Episode 26
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9:07
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 inv...
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Season 1
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Episode 25
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5:09
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 mind...
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Season 1
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Episode 23
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5:05
🎙️ 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’v...
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Season 1
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Episode 22
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5:46
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 jo...
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Season 1
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Episode 21
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6:44
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 professio...
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Season 1
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Episode 24
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5:56
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. 🎧 ...
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Season 1
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Episode 20
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9:00
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: t...
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Season 1
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Episode 19
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6:54
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. 🎧 Li...
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Season 1
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Episode 18
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10:38
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 no...
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Season 1
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Episode 17
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9:28
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: theq...
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Season 1
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Episode 16
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8:38
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 p...
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Season 1
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Episode 15
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10:30