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
17 episodes
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 ...
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2:37
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...
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Season 1
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Episode 10
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5:03
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 ...
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Season 1
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Episode 9
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5:50
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...
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4:19
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 jou...
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Season 1
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Episode 8
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4:54
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 los...
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Season 1
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Episode 7
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3:50
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 b...
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Season 1
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5:06
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...
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4:13
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 ca...
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Season 1
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6:37
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, ...
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Season 1
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Episode 6
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4:05
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 re...
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4:56
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 of...
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Season 1
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Episode 5
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3:50
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 actionabl...
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Season 1
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Episode 4
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5:41
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 jour...
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Season 1
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Episode 3
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4:29
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 s...
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Season 1
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Episode 2
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3:58
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...
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Season 1
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Episode 1
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6:24