Sh!t That Goes On In Our Heads

What happens when you keep walking away from conversations, feeling like everything is somehow your fault? In this special podcast swap, we’re sharing a powerful episode from Renee Swanson of The Covert Narcissism Podcast—one that breaks down the emotional weight of self-blame and why so many of us carry responsibility that was never ours to begin with. This isn’t our usual format, but it’s one we believe matters—and we truly hope you walk away from this episode learning something that shifts how you see yourself and your relationships.

Mental Health Quote

“Maybe you’re not the problem. Maybe you were just trying to be normal in a place that couldn’t tolerate normal.” — Renee Swanson

Episode Description

This episode is something a little different—and very intentional. As part of a podcast swap, we’re featuring a powerful episode from Renee Swanson, host of The Covert Narcissism Podcast. And honestly? This is one we knew our listeners needed to hear.

Renee walks us through the subtle, often invisible dynamics of covert narcissism and self-blame—the kind that doesn’t show up as obvious conflict but instead leaves you questioning yourself after completely normal interactions. Through real-life scenarios, she unpacks how everyday conversations can twist, leaving you carrying guilt, confusion, and responsibility that were never yours.

We explore what it means to be a self-reflective person in an unhealthy dynamic, how emotional intelligence can be quietly exploited, and why some relationships make you feel like you’re constantly getting it wrong. Renee also introduces the idea of internal boundaries—simple but powerful shifts that help you stop absorbing someone else’s tension and start trusting your own reality again.

This episode hits deep because it puts words to something so many people feel but struggle to explain. And that’s exactly why we wanted to bring it to you.

We’re honored to share Renee’s work on our platform, and we hope you take something real, grounding, and empowering from this conversation—because understanding this dynamic can truly change how you show up in your life and your relationships.

Keywords: covert narcissism, self-blame, emotional abuse, toxic relationships, mental health awareness, gaslighting, self-worth, emotional intelligence, boundaries, healing journey, trauma recovery, self-trust, relationship patterns, personal growth

Meet the Host — Renee Swanson

Renee Swanson is the host of The Covert Narcissism Podcast and a coach dedicated to helping individuals understand and heal from emotionally manipulative and narcissistic relationship dynamics. Through her work, she provides clarity, validation, and practical tools for those navigating confusion, self-doubt, and emotional exhaustion.

Website: https://covertnarcissism.com/

Key Takeaways

Not every emotional reaction directed at you belongs to you

Self-reflection is a strength—but in the wrong environment, it can be used against you

Feeling like “the problem” is often a learned pattern, not the truth

Healthy relationships can handle normal communication without turning it into conflict

Internal boundaries help you separate your emotions from someone else’s tension

Patterns of self-doubt around specific people are important signals, not coincidences

Actionable Items

When self-blame shows up, pause and ask: “Who was I interacting with?”

Practice the boundary: “I will not internalize someone else’s tension.”

Notice where you feel grounded versus where you feel anxious or “too much”—and trust that awareness

Important Chapters

00:00:00 – G-Rex introduces the podcast swap and why this episode matters

00:00:25 – Renee sets the stage: when something feels off but you can’t explain why

00:01:07 – The kitchen scenario: how normal conversations turn into self-blame

00:04:29 – Understanding emotional offloading and the “pressure release valve” dynamic

00:06:14 – The long-term cost of self-erasure in relationships

00:07:32 – Why everyday questions become “problems” in unhealthy dynamics

00:08:21 – Workplace example: how self-doubt spreads beyond relationships

00:12:11 – The grounding question that shifts your perspective

00:13:41 – Why self-reflective people are more vulnerable in these dynamics

00:15:55 – How covert narcissism exploits emotional intelligence

00:17:22 – Weekly assignment: recognizing patterns of self-blame

00:18:58 – Reclaiming your internal compass and sense of normal

 
Subscribe, Rate, and Review! Remember to subscribe for more inspiring stories. Rate and review us on your favorite podcast platform, or visit our Website: https://goesoninourheads.net/add-your-podcast-reviews

#MentalHealthPodcast #MentalHealthAwareness #Grex #DirtySkittles #Podmatch #CovertNarcissism #SelfBlame #ToxicRelationships #EmotionalAbuseRecovery #GaslightingAwareness #HealingJourney #BoundariesMatter #SelfWorth #EmotionalIntelligence #TraumaHealing #RelationshipDynamics #PodcastSwap #MentalHealthEducation

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If You Need Support, Reach Out
If you or someone you know is facing mental health challenges, please don’t hesitate to reach out to a crisis hotline in your area. Remember, it’s OK not to be OK—talking to someone can make all the difference.
United States: Call or Text 988 — 988lifeline.org
Canada: Call or Text 988 — 988.ca
Worldwide: Find a Helpline
Mental Health Resources and Tools: The Help Hub
Stay Connected with G-Rex and Dirty Skittles
Official Website: goesoninourheads.net
Facebook: @shltthatgoesoninourheads
Instagram: @grex_and_dirtyskittles
LinkedIn: G-Rex and Dirty Skittles
Join Our Newsletter: (https://grexanddirtyskittles.substack.com/)
Merch Store: goesoninourheads.shop
Audio Editing by NJz Audio

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

What happens when your body completely breaks down—and no one can tell you why? In this episode, G-Rex and Dirty Skittles sit down with Shannon Salge to talk about burnout, chronic illness, and the deeper emotional roots of healing that most people never address.

Sh!t That Goes On In Our Heads is a 2024 People’s Choice Podcast Award Winner (Best Health), 2024 Women in Podcasting Award Winner (Best Mental Health Podcast), 2026 Podcast Tonight Award Winner (Best Mental Health Podcast), and 2026 NYC Podcast Award Audience Choice Winner (Best Hosts), with over 4.5 million downloads and listened to in over 160 countries.

Feedback Link Line

We’d love to hear your thoughts! Leave us written or voice feedback here:
https://castfeedback.com/67521f0bde0b101c7b10442a

Mental Health Quote

“You can do everything ‘right’ and still feel broken—until you start healing what’s underneath.” — Shannon Salge

Vote for Us — Women Podcasters Awards

We’ve been nominated in the 2026 Women Podcasters Awards in the Mindset & Mental Health category—and this one means everything.

What started as real, unfiltered conversations has grown into a space where people feel seen, heard, and a little less alone.

Vote here:
https://www.womenpodcasters.com/awards-voting

Voting is open through April 30th at 6 PM PST
One vote per person/email

Thank you for being part of this journey.

A Quick Word From Our Sponsor — Cozy Earth

This episode is brought to you by Cozy Earth—and honestly, this one hits home.

We talk a lot about burnout, anxiety, and carrying way too much for way too long. Cozy Earth is about bringing comfort back into those quiet, in-between moments—the ones where you finally get to exhale.

Their robes and slippers are soft, intentional, and made to support real life.

Think about the women in your life—the ones who give endlessly. When was the last time they got that same level of care back?

Head to https://www.cozyearth.com and use code OURHEADS for 20% off.

Because the people who give the most deserve to feel taken care of, too.

Episode Description

Shannon Salge thought she was doing everything right—eating clean, working out, pushing through, and showing up at the highest level. Until her body completely shut down.

In this honest and powerful conversation, Shannon joins G-Rex and Dirty Skittles to discuss what really happens when burnout, chronic stress, and unresolved emotional patterns manifest as physical symptoms. After years of being dismissed, misdiagnosed, and gaslit by doctors, Shannon was eventually diagnosed with an autoimmune condition—but that diagnosis didn’t explain everything.

What she uncovered next changed the way she sees health entirely.

This episode challenges the idea that healing is just about fixing symptoms. Shannon breaks down how gut issues, hormone imbalances, fatigue, and chronic pain are often tied to deeper stress patterns, nervous system dysregulation, and emotional suppression. She shares that learning to slow down, set boundaries, and listen to her body was the turning point in her recovery.

You’ll also hear about alternative approaches like bioresonance testing and functional labs, and why advocating for yourself within the medical system is non-negotiable.

If you’ve ever been told “everything looks normal” but you know something isn’t right—this conversation is for you.

Keywords: Shannon Salge, burnout recovery, gut health, autoimmune disease, mental health, chronic stress, nervous system healing, women’s wellness, hormone imbalance, emotional healing, functional nutrition, root cause healing, fatigue recovery, health advocacy, holistic healing

Meet Our Guest — Shannon Salge

Shannon Salge is the founder and CEO of The Wellness Paradigm, a virtual practice helping women move beyond symptom-chasing and heal at the root. As a functional nutritionist, metabolism and hormone expert, and autoimmune warrior, she blends science-backed testing with emotional and energetic healing to help women restore their health, energy, and resilience.

Website: https://www.thewellnessparadigm.com
Podcast: https://thewellnessparadigmpodcast.com
Instagram: https://www.instagram.com/shannon.salge/
Facebook: https://www.facebook.com/shannon.salge/
LinkedIn: https://www.linkedin.com/in/shannon-salge
Brand Instagram: https://www.instagram.com/the_wellness_paradigm/
Apple Podcasts: https://podcasts.apple.com/us/podcast/the-wellness-paradigm/id1809268079

Key Takeaways

Burnout and chronic illness often start long before symptoms show up in labs

Mental health and physical health are deeply connected—not separate issues

Treating symptoms without addressing root causes keeps you stuck

Nervous system regulation is a critical piece of long-term healing

Advocating for yourself in the medical system can change everything

There is no one-size-fits-all approach—alignment matters in healing

 

Actionable Items

Pay attention to patterns: when do your symptoms flare, and what’s happening in your life at that time?

Set one boundary this week that protects your energy or reduces stress

If something feels off in your body, trust that instinct and seek another perspective

 

Important Chapters

00:00 – Introduction and why mental health is part of total wellness
The hosts set the stage for a deeper conversation about the connection between mental and physical health.

05:00 – Shannon’s breaking point: from athlete to autoimmune diagnosis
Shannon shares how her high-performance lifestyle led to a complete physical collapse.

15:00 – Being dismissed by doctors and learning to advocate for yourself
A candid discussion on medical gaslighting and the importance of pushing for answers.

25:00 – The connection between stress, emotions, and physical illness
How unresolved emotional stress can manifest as physical symptoms.

35:00 – Discovering nervous system healing and setting boundaries
The moment Shannon realized stress and overworking were major contributors to her illness.

45:00 – Alternative healing methods and finding what works for you
Exploring bioresonance, functional medicine, and non-traditional healing approaches.

55:00 – Final thoughts: healing is possible, and you are not stuck
A powerful reminder that change is possible—even after years of feeling unwell.

 

Closing CTA

Subscribe, Rate, and Review!
Remember to subscribe for more inspiring stories. Rate and review us on your favorite podcast platform, or visit our Website:
https://goesoninourheads.net/add-your-podcast-reviews

#MentalHealthPodcast #MentalHealthAwareness #Grex #DirtySkittles #Podmatch #BurnoutRecovery #GutHealthHealing #WomensWellness #HormoneHealth #ChronicIllnessSupport #NervousSystemHealing #RootCauseHealing #AutoimmuneAwareness #FunctionalNutrition #StressAndHealth #HealingJourney #HolisticHealth #HealthAdvocacy

***************************************************************************
If You Need Support, Reach Out
If you or someone you know is facing mental health challenges, please don’t hesitate to reach out to a crisis hotline in your area. Remember, it’s OK not to be OK—talking to someone can make all the difference.
United States: Call or Text 988 — 988lifeline.org
Canada: Call or Text 988 — 988.ca
Worldwide: Find a Helpline
Mental Health Resources and Tools: The Help Hub
Stay Connected with G-Rex and Dirty Skittles
Official Website: goesoninourheads.net
Facebook: @shltthatgoesoninourheads
Instagram: @grex_and_dirtyskittles
LinkedIn: G-Rex and Dirty Skittles
Join Our Newsletter: (https://grexanddirtyskittles.substack.com/)
Merch Store: goesoninourheads.shop
Audio Editing by NJz Audio

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

This week, we’re doing something a little different. As part of a special episode swap, we’re sharing a powerful episode from Renee Swanson of The Covert Narcissism Podcast—and this one is going to hit you right in the heart.

Mental Health Quote

“It’s not confusion—it’s communication. Different parts of you are trying to be heard.” — Renee Swanson

Episode Description

This episode is different—and intentionally so.

We’re bringing you a raw and deeply validating conversation from Renee Swanson, host of The Covert Narcissism Podcast, as part of a special episode swap. And if you’ve ever asked yourself, “Why do I still miss someone who hurt me?”—this is for you.

Renee breaks down the internal war so many survivors of covert narcissistic abuse experience. That push-and-pull between what you know is true and what you still feel isn’t weakness—it’s your internal system trying to protect you.

Using the Internal Family Systems (IFS) framework, she explains how different parts of you—like the “firefighter” that urges you to reconnect and the deeper “exile” carrying pain—are working overtime to keep you safe, even when it feels confusing or overwhelming.

This episode isn’t about fixing yourself. It’s about understanding yourself. It’s about learning to sit with what’s coming up instead of judging it—and realizing that healing happens when you start listening inward instead of fighting yourself.

If this episode resonated with you, I highly recommend checking out Renee Swanson and her Covert Narcissism Podcast.
Her work goes so much deeper into understanding these patterns and helping you reconnect with yourself in a way that actually creates change—not just more awareness.
You can find her podcast wherever you’re listening right now. I’ll link her podcast and coaching in the show notes, so you can easily find her.

Keywords: covert narcissism, narcissistic abuse recovery, emotional abuse healing, trauma bonding, internal family systems, IFS therapy, toxic relationships, emotional healing, self-awareness, trauma recovery, attachment wounds, healing journey, self-trust

Meet the Host of The Covert Narcissism Podcast — Renee Swanson

Renee Swanson is the host of The Covert Narcissism Podcast and a coach dedicated to helping people make sense of emotionally abusive and confusing relationship dynamics. Through her work, she offers grounded, compassionate guidance to help listeners untangle internal conflict, rebuild self-trust, and reconnect with who they are after covert narcissistic experiences.

Podcast: https://bleav.com/shows/the-covert-narcissism-podcast/
Coaching: https://www.covertnarcissism.com/

Key Takeaways

Missing someone who hurt you is a normal part of trauma and attachment

Internal conflict is not weakness—it’s different parts of you communicating

“Firefighter” parts act urgently to protect you from deeper emotional pain

Healing begins when you stop judging your feelings and start listening to them

You don’t need to rush your healing—awareness is progress



Actionable Items

Pause when you feel the urge to reconnect and ask: what part of me is speaking right now?

Try Renee’s 6-step IFS process: find, focus, flesh, feel, befriend, fear

Practice responding to your emotions with curiosity instead of judgment



References Mentioned

The Covert Narcissism Podcast: https://bleav.com/shows/the-covert-narcissism-podcast/
Coaching with Renee Swanson: https://www.covertnarcissism.com/

Important Chapters

00:00 – Why you can still miss someone who hurt you
05:00 – Understanding internal conflict after narcissistic abuse
12:00 – Introduction to Internal Family Systems (IFS)
25:00 – Firefighters, managers, and exiles explained
40:00 – The 6-step process for navigating emotional triggers
55:00 – Building self-trust and ending the internal war

Closing CTA

Subscribe, Rate, and Review!
Remember to subscribe for more powerful conversations like this from Renee Swanson and The Covert Narcissism Podcast.

#MentalHealthPodcast #MentalHealthAwareness #Grex #DirtySkittles #Podmatch #CovertNarcissism #NarcissisticAbuseRecovery #TraumaHealing #IFStherapy #EmotionalHealing #ToxicRelationships #SelfAwarenessJourney #HealingAfterAbuse #AttachmentHealing #InnerWork #SelfTrust

***************************************************************************
If You Need Support, Reach Out
If you or someone you know is facing mental health challenges, please don’t hesitate to reach out to a crisis hotline in your area. Remember, it’s OK not to be OK—talking to someone can make all the difference.
United States: Call or Text 988 — 988lifeline.org
Canada: Call or Text 988 — 988.ca
Worldwide: Find a Helpline
Mental Health Resources and Tools: The Help Hub
Stay Connected with G-Rex and Dirty Skittles
Official Website: goesoninourheads.net
Facebook: @shltthatgoesoninourheads
Instagram: @grex_and_dirtyskittles
LinkedIn: G-Rex and Dirty Skittles
Join Our Newsletter: (https://grexanddirtyskittles.substack.com/)
Merch Store: goesoninourheads.shop
Audio Editing by NJz Audio

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

What happens when someone risks their friendship to save your life? In this powerful conversation, Justin Goodman sits down with G-Rex and Dirty Skittles to share how surviving addiction, bipolar disorder, and a suicide attempt led him to change how we show up for each other—especially at work.

Trigger Notice

This episode includes discussions of suicide, addiction, and mental health crises.

If you or someone you know is struggling, you are not alone.
Call or text 988 (U.S. Suicide & Crisis Lifeline)
Find global support: https://findahelpline.com

Awards & Downloads Line

Sh!t That Goes On In Our Heads is a 4x award-winning podcast — including the 2024 People’s Choice Podcast Award (Best Health), 2024 Women in Podcasting Award (Best Mental Health Podcast), 2026 Podcast Tonight Award (Best Mental Health Podcast), and the 2026 NYC Podcast Awards Audience Choice Award (Best Hosts) — with over 4.5 million downloads and counting.

Vote for Us — Women Podcasters Awards

I’m incredibly proud to share that we have been nominated in the 2026 Women Podcasters Awards in the Mindset & Mental Health category.

This recognition means more than words can capture. What started as honest, sometimes messy conversations has grown into something bigger—a space where people feel seen, heard, and a little less alone.

Now we have a chance to grow that impact even further, and your support would mean everything.

Vote here:
https://www.womenpodcasters.com/awards-voting

Voting is open now through April 30th at 6PM PST

Voting is simple:
• Click the link
• Select the vote button
• Complete the form

Please note: only one vote per person and email address is allowed, and duplicate submissions will not be counted.

Thank you for being part of this journey—whether you’ve listened, shared, or supported in any way.

A Quick Word From Our Sponsor — Cozy Earth

This episode is brought to you by Cozy Earth—and honestly, this one hits home.

We talk a lot on this show about burnout, anxiety, and carrying way too much for way too long. Cozy Earth is about bringing comfort back into those quiet, in-between moments—the ones where you finally get to exhale. Their robes and slippers are designed to feel like a deep breath at the end of a long day—soft, intentional, and made to support real life.

Think about the women in your life—the ones who give endlessly. When was the last time they got that same level of care back?

This is your reminder: comfort matters. And you deserve it, too.

Head to https://www.cozyearth.com and use code OURHEADS for 20% off.
Because the people who give the most should feel taken care of, too.

Feedback Link Line

We’d love to hear your thoughts! Leave us written or voice feedback here:
https://castfeedback.com/67521f0bde0b101c7b10442a

Mental Health Quote

“You can’t save everybody—and it’s not your job to carry their pain, only to help them through it.” — Justin Goodman

Episode Description

Justin Goodman’s story is one of those that stays with you. Not because it’s polished—but because it’s real.

From being bullied as a kid to living with chronic pain and developing an addiction to painkillers, Justin found himself in a place where he didn’t want to be anymore. What changed everything wasn’t a grand plan—it was one person paying attention and stepping in at the exact right moment.

In this conversation, Justin opens up about being misdiagnosed for years before finally learning he was living with bipolar disorder. He talks about how the wrong medication made things worse, how hard it was to find stability, and what it actually took to rebuild his life from the inside out.

But what makes this episode hit differently is what Justin chose to do with that experience. Through Project 55, he’s helping everyday people learn to recognize when someone is struggling, have real conversations, and step in before things reach a breaking point.

Because the truth is, most people don’t get help when they need it. And most workplaces still don’t know how to respond when someone is clearly not okay.

This episode is a reminder that you don’t need to be a therapist to make a difference. Sometimes, you just need to notice—and care enough to act.

Keywords: Justin Goodman, suicide prevention, bipolar disorder, workplace mental health, addiction recovery, mental health awareness, Project 55, depression, crisis support, employee wellbeing, burnout, anxiety, leadership, stigma, emotional wellness

Meet Our Guest — Justin Goodman

Justin Goodman is an entrepreneur and mental health advocate, and the founder of Project 55, a nonprofit focused on improving workplace mental health outcomes. After surviving addiction, a suicide attempt, and years of misdiagnosed mental health challenges, Justin now helps people learn how to recognize and respond to mental health struggles before they escalate.

Connect with Justin:
Website: https://project55.org
LinkedIn: https://www.linkedin.com/company/project55/

Key Takeaways

Most people struggling with mental health never get help—and that gap is bigger than we think

You don’t have to be a professional to support someone who’s hurting

Misdiagnosis can delay healing, but the right tools can change everything

Workplaces often miss the signs because no one is trained to look

Feeling seen and valued can interrupt even the darkest thoughts

 

Actionable Items

Check in on someone who feels “off” instead of assuming they’re fine

Practice asking direct, compassionate questions—even if it feels uncomfortable

Identify one person in your life you can be honest with when things get heavy

 

References Mentioned

Project 55: https://project55.org

988 Suicide & Crisis Lifeline: https://988lifeline.org

Global Crisis Support: https://findahelpline.com

 

Important Chapters

00:01:00 – Justin’s career path and how he found purpose in mental health advocacy

00:02:30 – Chronic pain, addiction, and reaching a breaking point

00:03:40 – The intervention that saved his life

00:05:00 – Bipolar diagnosis and the impact of getting it wrong first

00:07:00 – Why workplaces struggle to support mental health

00:10:00 – The E.A.G.E.R. framework and how to help someone in crisis

00:20:00 – The truth about not being able to save everyone

00:31:00 – Daily habits that help Justin stay grounded

 

Closing CTA

Subscribe, Rate, and Review!
Remember to subscribe for more real, honest conversations. Rate and review us on your favorite podcast platform, or visit our website:
https://goesoninourheads.net/add-your-podcast-reviews

#MentalHealthPodcast #MentalHealthAwareness #Grex #DirtySkittles #Podmatch #SuicidePrevention #BipolarDisorder #WorkplaceMentalHealth #AddictionRecovery #EndTheStigma #MentalHealthSupport #LeadershipMatters #EmotionalWellness #BurnoutRecovery #CrisisSupport #Project55 #JustinGoodman #GLDNPR

***************************************************************************
If You Need Support, Reach Out
If you or someone you know is facing mental health challenges, please don’t hesitate to reach out to a crisis hotline in your area. Remember, it’s OK not to be OK—talking to someone can make all the difference.
United States: Call or Text 988 — 988lifeline.org
Canada: Call or Text 988 — 988.ca
Worldwide: Find a Helpline
Mental Health Resources and Tools: The Help Hub
Stay Connected with G-Rex and Dirty Skittles
Official Website: goesoninourheads.net
Facebook: @shltthatgoesoninourheads
Instagram: @grex_and_dirtyskittles
LinkedIn: G-Rex and Dirty Skittles
Join Our Newsletter: (https://grexanddirtyskittles.substack.com/)
Merch Store: goesoninourheads.shop
Audio Editing by NJz Audio

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

What if the voice in your head telling you you’re not enough… isn’t actually the truth? In this powerful episode, G-Rex and Dirty Skittles sit down with therapist Nicole Penrod to unpack the toxic shame cycle, perfectionism, and what it really takes to come back to yourself—and finally feel like you’re enough without having to prove it.

A Quick Word From Our Sponsor — Cozy Earth

This episode is brought to you by Cozy Earth—and honestly, this one hits home.

We talk a lot on this show about burnout, anxiety, and carrying way too much for way too long. Cozy Earth is about bringing comfort back into those quiet, in-between moments—the ones where you finally get to exhale. Their robes and slippers are designed to feel like a deep breath at the end of a long day… soft, intentional, and made to support real life.

Think about the women in your life—the ones who give endlessly. When was the last time they got that same level of care back?

This is your reminder: comfort matters. And you deserve it, too.

Head to https://www.cozyearth.com and use code OURHEADS for 20% off.
Because the people who give the most should feel taken care of, too.

Awards & Downloads

Sh!t That Goes On In Our Heads is a 4x award-winning podcast — including the 2024 People’s Choice Podcast Award (Best Health), 2024 Women in Podcasting Award (Best Mental Health Podcast), 2026 Podcast Tonight Award (Best Mental Health Podcast), and the 2026 NYC Podcast Awards Audience Choice Award (Best Hosts) — with over 4.5 million downloads and counting.

Feedback

We’d love to hear your thoughts! Leave us written or voice feedback here:
https://castfeedback.com/67521f0bde0b101c7b10442a

Mental Health Quote

“You’re allowed to be a work in progress without being a problem to fix.” — Nicole Penrod

Episode Description

Why do so many of us feel stuck between “I’m not enough” and “I need to be perfect”? In this deeply honest and eye-opening conversation, therapist Nicole Penrod breaks down the toxic shame cycle—a pattern that keeps us bouncing between self-criticism and impossible expectations.

Nicole shares her personal journey through depression, eating disorder recovery, and undiagnosed ADHD, revealing how even the most driven and capable people can feel like they’re constantly falling short. Together with G-Rex and Dirty Skittles, they unpack how perfectionism, fear of rejection, and the pressure to “do it all” can disconnect us from our real selves.

But this episode isn’t just about awareness—it’s about change. Nicole offers practical ways to recognize when you’re stuck in a cycle, set realistic goals that actually work, and celebrate small wins as one of the most powerful mental health tools you have.

They also dive into boundaries, self-respect, and the uncomfortable truth that growth sometimes means people won’t always see you as the “nice” one anymore.

If you’ve ever felt like you’re either failing or trying to be everything at once, this episode will hit—and help you find your way back to center.

Keywords: toxic shame cycle, perfectionism, anxiety, depression, ADHD, self-worth, emotional healing, therapy tools, boundaries, mental health podcast, self-acceptance, rejection, personal growth, coping strategies

Meet Our Guest — Nicole Penrod

Nicole Penrod is a licensed marriage and family therapist based in California, specializing in relationships, anxiety, and nontraditional partnerships, including ethical non-monogamy. She works with individuals and couples to deepen self-awareness, improve communication, and navigate complex emotional patterns with clarity and compassion.

Nicole is also a creative writer, bringing storytelling and humanity into her work—helping people feel seen, understood, and less alone in their mental health journeys.

Website: https://nicolepenrodmft.com/about/
Practice: https://relationshipcenter.com

Key Takeaways

The toxic shame cycle keeps you stuck between “I’m not enough” and “I must be perfect.”

You’re not broken—you’re responding to unrealistic expectations

Small, realistic goals are more powerful than overwhelming, perfect plans

Celebrating wins (even tiny ones) builds real confidence over time

Boundaries can feel uncomfortable—but they create self-respect

You don’t have to save the world to make a meaningful impact

 

Actionable Items

Start a daily “wins list” and include even the smallest accomplishments

Ask yourself: “What is realistic for me today?” before setting goals

Notice all-or-nothing thinking and gently bring yourself back to the middle

 

Important Chapters

00:01:30 – Meet Nicole: therapist, writer, and creative thinker

00:10:30 – Mental health journey: depression, eating disorder recovery, ADHD

00:24:00 – Navigating fear, overwhelm, and today’s world

00:29:50 – The toxic shame cycle explained

00:34:30 – How to break the cycle with realistic goals

00:48:00 – Boundaries and letting go of being “too nice.”

00:52:00 – Rapid fire: anxiety theme song, favorite word, and more

Closing CTA

Subscribe, Rate, and Review!
Remember to subscribe for more inspiring stories. Rate and review us on your favorite podcast platform, or visit our Website:
https://goesoninourheads.net/add-your-podcast-reviews

#MentalHealthPodcast #MentalHealthAwareness #Grex #DirtySkittles #Podmatch #ToxicShameCycle #PerfectionismRecovery #AnxietyHealing #SelfWorth #EmotionalWellness #TherapyTools #ADHDAwareness #HealingJourney #BoundariesMatter #SelfAcceptance #MentalHealthSupport

***************************************************************************
If You Need Support, Reach Out
If you or someone you know is facing mental health challenges, please don’t hesitate to reach out to a crisis hotline in your area. Remember, it’s OK not to be OK—talking to someone can make all the difference.
United States: Call or Text 988 — 988lifeline.org
Canada: Call or Text 988 — 988.ca
Worldwide: Find a Helpline
Mental Health Resources and Tools: The Help Hub
Stay Connected with G-Rex and Dirty Skittles
Official Website: goesoninourheads.net
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