Welcome to "Spilt...a podcast" with Charlene and Tonya. This podcast is about two friends, who realized we're kindred spirits, sharing authentic life experiences related to our battles with depression and mental health struggles. Join us as we journey through decades of stuffing our issues down so no one would notice. Guess what? We spilt and maybe you're spilling, too. We will explore topics such as: guilt, self-doubt, effects of trauma, self-acceptance, and much more. Healing is not linear but is possible. Check out our new episodes releasing every Tuesday.
Episode 116: Voice Lessons: Learning to Trust What You Have to Say
What happens when you’ve spent years believing your thoughts don’t matter—or that other people won’t value what you have to say?
Finding your voice isn’t about becoming the loudest person in the room. It’s about trusting that your opinions, questions, needs, boundaries, and experiences deserve expression, even when your words aren’t perfect and someone may disagree.
In this episode, Tonya and Charlene explore how we learn to silence ourselves, why speaking can feel risky, and the difference between having permission to talk and genuinely believing we will be heard. They discuss people-pleasing, overexplaining, fear of conflict, and the temptation to wait until we are completely certain before contributing.
They also consider what happens when we speak clearly and still aren’t heard—because the value of using our voice cannot always be measured by another person’s response.
Finding your voice doesn’t mean you’ll never tremble, second-guess yourself, or be misunderstood. Sometimes it means deciding that the trembling version of you still deserves to speak.
Email us at mailto:spilt.apodcast@gmail.com if you have comments, questions, or ideas about future episodes. Be sure to follow, rate, and review to stay informed about future episodes. You can find us on Facebook https://www.facebook.com/spilt.apodcast or Instagram https://www.instagram.com/spilt.podcast/
Disclaimer: The views expressed are solely those of the hosts and should not be considered medical or mental health advice.
20 Oct 2026
Episode 115: Reacting vs. Responding: Finding the Space Between Feeling and Action
We can’t always control our first emotional reaction—but that first feeling doesn’t have to make every decision.
When we feel criticized, dismissed, misunderstood, or overwhelmed, it’s easy to react before the thoughtful part of us catches up. We may become defensive, shut down, lash out, overexplain, or say something we later regret. Responding doesn’t mean ignoring the emotion or pretending to be calm. It means creating enough space to understand what we’re feeling and choose what happens next.
In this episode, Tonya and Charlene talk about recognizing emotional triggers, separating present situations from older wounds, and what can happen inside the pause between feeling and action. They also explore the difference between regulating and suppressing emotions, when taking time becomes avoidance, and how to repair a conversation when we don’t respond as well as we hoped.
Growth doesn’t mean reactions never happen. Sometimes it means recognizing them sooner, taking responsibility, and finding our way back.
Email us at mailto:spilt.apodcast@gmail.com if you have comments, questions, or ideas about future episodes. Be sure to follow, rate, and review to stay informed about future episodes. You can find us on Facebook https://www.facebook.com/spilt.apodcast or Instagram https://www.instagram.com/spilt.podcast/
Disclaimer: The views expressed are solely those of the hosts and should not be considered medical or mental health advice.
6 Oct 2026
Episode 114: Why the Negative Feels Louder
Why can one criticism outweigh ten compliments? Why can one frustrating moment convince us the entire day was terrible? And why do we sometimes leave a negative conversation feeling heavier than when it began?
Our minds naturally notice and give greater weight to negative experiences—a tendency known as negativity bias. While it can help us recognize problems and potential threats, it can also distort how we view ourselves, other people, and our lives.
In this episode, Tonya and Charlene explore the effects of negative self-talk, constant complaining, catastrophizing, and absorbing the negativity of the people around us. They discuss the difference between validating genuine pain and feeding a hopeless spiral, how to protect our emotional energy, and why developing perspective isn’t the same as forcing positivity.
What we notice first doesn’t have to become the whole story.
Email us at mailto:spilt.apodcast@gmail.com if you have comments, questions, or ideas about future episodes. Be sure to follow, rate, and review to stay informed about future episodes. You can find us on Facebook https://www.facebook.com/spilt.apodcast or Instagram https://www.instagram.com/spilt.podcast/
Disclaimer: The views expressed are solely those of the hosts and should not be considered medical or mental health advice.
Reach and audience
Public platform figures. Ratings count people who left a rating, not total listeners.
Apple Podcasts (US)
5.0 / 5
2 ratings
Spotify
5.0 / 5
10 ratings
Podcast Authority Score: 66 / 100
A composite of feed quality, social presence, YouTube performance and engagement. Read the methodology.
Quality
85
Social presence
91
YouTube
0
Engagement
71
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Guest appearances
Books guests
Based on episode analysis; this does not confirm that the show is currently accepting guests.
Questions about Spilt: A Podcast with Charlene and Tonya
Who hosts Spilt: A Podcast with Charlene and Tonya?
Charlene and Tonya host the show. Published by Tonya and Charlene.
How often do new episodes come out?
The show publishes weekly, based on its RSS feed.
Does Spilt: A Podcast with Charlene and Tonya take guests?
Yes. Guests have been identified in episode analyses.
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