NEW EPISODES EVERY TUESDAY
Helping you
clean up the
mess in your
head
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latest episodes
Work Burnout Shrinks Your Brain — Here are 5 Tactics How to Reverse It
In Episode 105 of The Mental Health Janitors, Sgt Q and Holly Quinonez take a hard look at burnout. They unpack the difference between being tired and the deep cognitive, emotional, and physical breakdown caused by chronic workplace stress. You’ll hear raw insights, research-backed truths, and stories that expose how burnout sneaks into your life, drains your energy, and impacts relationships.
More than awareness, this episode gives you practical tools—whether you’re a high performer pushing through the pain or a leader trying to protect your team from unraveling.
How Social Media Affects Mental Health: Dopamine, Anxiety, Scroll Trap Explained
In Episode 104 of The Mental Health Janitors, Sgt Q and Holly Quinonez dive into the hidden impact of social media on mental health. They break down dopamine addiction, comparison traps, and the emotional crashes that come from endless scrolling, while sharing science-backed strategies for protecting your mind online.
From social media detox tips to practical tools for creating a healthier digital space, this episode helps you step out of the scroll, reclaim your attention, and start living your own story again.
Life-Changing Techniques for
ADHD and PTSD
In Episode 102 of Mental Health Janitors, Sgt Q and Doc Jess explore powerful, real-world strategies for thriving with ADHD.
They focus on internal systems like ADHD mindset shifts and self-regulation techniques, as well as external supports such as ADHD-friendly routines, time management strategies, and environmental organization tips.
Through personal experiences and practical ADHD tools, they explain why traditional methods often fail for the ADHD brain and how approaches like mindfulness for ADHD, dopamine management, and disciplined daily routines can create lasting transformation.
Listeners will discover how to reframe ADHD traits as strengths, boost productivity with micro-goals, and build emotional resilience through simple lifestyle adjustments.
about the mental health janitors
Hosted by Aaron “Sgt Q” Quinonez and Jessica “Doc” Burgans, The Mental Health Janitors brings authentic discussions on PTSD, ADHD, trauma recovery, and everyday mental wellness—especially for veterans, first responders, and anyone seeking resilience.
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