There's a story I don't often share. It’s not in the highlight reels—it’s from the year my light went out. I found myself on a cold floor, in a room I didn’t recognize, living a life that felt like it belonged to someone else. All I wanted was one thing to help me catch my breath.If you’ve ever felt that way—overwhelmed, lost, or drowning in your own life—this episode is for you. I’m sharing the three practical, non-theoretical tools that I used to navigate my darkest moments: the Permission Slip, the Somatic Compass, and Vulnerable Reaching. These are what pulled me back from the edge, and they might just be the lifeline you need.CHAPTERS / KEY MOMENTS:00:00- The Story I Don't Often Share01:19- Welcome to Unfiltered Truths02:14- My Rock Bottom: The Cold Floor03:42- What You Actually Need in a Dark Moment04:56- Tool 1: The Permission Slip06:38- Tool 2: The Somatic Compass (Finding Your Anchor)10:15- Tool 3: Vulnerable Reaching (The Lifeline)13:47- You Are Not Broken Beyond Repair14:46- Please Like, Share & Comment Your Tools---🎧 LISTEN TO THE PODCAST:Main Podcast Link:https://pod.link/aHR0cHM6Ly9hbmNob3Iu...Spotify:https://open.spotify.com/show/2LF3COg...👉 SUBSCRIBE to the YouTube Channel: / @theunfilteredtruthsug ABOUT THIS CHANNEL:The Unfiltered Truths is where we have real conversations about the heart breaking,beautiful, and messy parts of life. I’m Sandra, your host and a medical scientist, and here we believe raw truth builds resilience. If you’re looking for a place to belong and grow, you’re home here.Disclaimer: This content is for educational purposes only and is not a substitute for professional medical or mental health advice.---💬 What was ONE tool that saved you during a dark time? Share it in the comments below. Your story could be someone else’s lifeline.#MentalHealth #RockBottom #AnxietyRelief #EmotionalHealing #PersonalGrowth #SelfCare #MentalHealthTools #PermissionToFeel #Vulnerability #SomaticHealing #Podcast #UnfilteredTruths #Hope #Recovery #YouAreNotAlone

STUCK IN HUSTLE CULTURE? Learn the 4-STEP STRATEGIC RESET framework to END BURNOUT, activate your brain's creative mode (Default Mode Network), and TRADE EXHAUSTION FOR CLARITY. In Homecoming Episode 17, host Sandra reveals why pressing pause is your most powerful move for breakthrough success.🔗 FULL PODCAST: https://pod.link/aHR0cHM6Ly9hbmNob3IuZm0vcy8xMGJjMmZjZTgvcG9kY2FzdC9yc3M🎧SPOTIFY: https://open.spotify.com/show/2LF3COgTMuovC5oMHUjhzK⏱ CHAPTERS (Click to Navigate):00:00 The Treadmill Analogy- Modern Burnout01:30 Welcome& This Episode's Purpose02:15 From Hustle Culture to Strategic Reset05:00 Neuroscience Behind Resets(DMN Explained)20:00 Real Cost of Never Pausing35:00 The 4-Step Strategic Reset Framework35:00 STEP 1:The Audit - Find What Drains You41:00 STEP 2:The Detachment - Digital Fast Method45:00 STEP 3:The Insight - Activate Breakthrough Mode48:00 STEP 4:The Re-engagement - Map Your Return55:00 Your Action Plan& Final Empowerment🎯 WHAT YOU'LL LEARN:•Why "The Strategic Pause" = Strength, NOT failure•How your brain's Default Mode Network (DMN) generates creative breakthroughs•The 3 hidden costs of burnout most people miss•Exact framework to reset your career/life in 4 steps•Personal story of recovering from 5-job burnout•How to implement a "Digital Fast" for mental clarity📌 ABOUT THIS SERIES:This is Homecoming series Episode 17- part of our journey back to authentic success without burnout. Host Sandra (medical scientist) combines neuroscience with real-life strategies.👇 YOUR TURN - 3 ACTIONS:1. SUBSCRIBE + 🔔 for more unfiltered truths2. COMMENT "My Step 1 Audit: ______" (Share what you're changing)3. SHARE with 1 friend who needs this reset⚠ Disclaimer: Educational content only. Not medical advice.

What is the sound of someone truly seeing you? It’s not in the big declarations—it’s in the quiet “I knew you’d need this” or the 2 AM “I’m here.” This episode is for anyone who’s found family in unexpected places… or is still waiting to find theirs.I’m Sandra, a medical scientist and host of The Unfiltered Truths Podcast, and in this raw conversation, I share:✅ The 3 pillars of chosen family—and why it’s not a “Plan B”✅ How to build a psychological safety net with friends who become family✅ Why chosen family is linked to longer, happier lives (backed by science)✅ Practical steps to create, recognize, and honor these bondsIf you’ve ever felt alone in a crowded room, this is your invitation to come home—to the family you choose.---📌 CHAPTERS:0:00 - The quiet sound of being seen1:51 - When my life fell apart3:56 - What is chosen family?6:57 - “Chosen family is not a Plan B”8:24 - 3 pillars of chosen family11:23 - How to build your own13:44 - Name your needs15:02 - The art of receiving love17:01 - Rituals that keep you connected18:17 - Your takeaway#chosenfamily #foundfamily #mentalhealth #relationships #podcast #friendship #familyyouchoose #emotionalintelligence #belonging #youarenotalone #healingjourney #fyp #deepconversations #realchat #unfilteredtruths---🎧 LISTEN TO THE PODCAST:Spotify: https://open.spotify.com/show/2LF3COgTMuovC5oMHUjhzKRSS: https://pod.link/aHR0cHM6Ly9hbmNob3IuZm0vcy8xMGJjMmZjZTgvcG9kY2FzdC9yc3M📢 ABOUT UNFILTERED TRUTHS:Real talk about life’s beautiful, messy, and heart-breaking parts. Here, raw truth builds resilience. If you’re looking to belong and grow—you’re home.⚠ Disclaimer: This content is for educational purposes and not a substitute for professional medical or mental health advice.

Do you achieve a major goal but immediately ask, "What's next?" instead of feeling happy? You're not alone. In this episode of our Homecoming series, we're tearing up the invisible "contracts" that make us feel guilty for experiencing joy. It's time to write yourself an internal permission slip.In this episode, you'll discover:· The 3 "Invisible Clauses" that steal your joy: The Striver's Clause, The Caretaker's Clause, and The Vigilante Clause.· Why your brain tells you that happiness must be earned through struggle.· A powerful guide to writing yourself a "Permission Slip" to feel worthy of your own happiness.· The hidden costs of these silent rules—from emotional burnout to losing your sense of self.· Practical ways to embody joy immediately (like leaving the dishes in the sink to watch the sunset).If you’re feeling the pressure to be productive, help everyone, or stay constantly vigilant, this is your sign to stop. Your permission to be happy starts now.CHAPTERS:0:00- The Big Question0:44- Welcome to Unfiltered Truths1:54- The Thanksgiving Analogy3:09- My Personal Breakthrough Story5:01- Breaking Down the 3 Invisible Clauses11:02- How to Revoke the Clauses & Claim Joy15:51- The Real Cost of These Rules17:41- Your Signed Permission Slip---ABOUT THE UNFILTERED TRUTHS:We have real conversations about the heart-breaking,beautiful, and messy parts of life. I’m Sandra, your host and a medical scientist, and here we believe raw truth builds resilience. Subscribe to join a community where you can belong and grow.🔔 SUBSCRIBE FOR MORE: https://youtube.com/@TheUnfilteredTruthsUG?si=kz1hgG_MjL3lS2lJ🎧 LISTEN TO THE FULL PODCAST: https://pod.link/aHR0cHM6Ly9hbmNob3IuZm0vcy8xMGJjMmZjZTgvcG9kY2FzdC9yc3M?view=apps&sort=popularity🎧 FIND US ON SPOTIFY: https://open.spotify.com/show/2LF3COgTMuovC5oMHUjhzKDisclaimer: This content is for educational purposes only and is not a substitute for professional medical or mental health advice.--- #SelfWorth #Happiness #PersonalGrowth #MentalHealthAwareness #Mindfulness #Joy #SelfSabotage #BurnoutRecovery #PeoplePleasing #EmotionalWellness #PersonalDevelopment #PermissionSlip #InvisibleRules #StriversClause #CaretakerClause #WorthyOfJoy #UnfilteredTruths #HomecomingSeries

What if everything you know about bouncing back is wrong? I was broken on my kitchen floor—and that’s where I discovered that “just be strong” is the worst advice you can get. This video reveals why the common idea of resilience is a lie and gives you the real, practical system to put yourself back together.Watch to discover:🔹The 3-step "emergency protocol" for the moment you completely shut down (the 60-second reset)🔹How to stop an anxious spiral using the "5-4-3-2-1 Tethering Method"🔹The "One Brick" rule to rebuild your life without feeling overwhelmed🔹Why trying to be an "oak tree" is making you weaker (and how to be a bamboo tree instead)This isn't positive thinking. This is a practical first-aid kit for your mind.---👇 SUBSCRIBE FOR MORE RAW TRUTHS THAT ACTUALLY HELP:https://youtube.com/@TheUnfilteredTruthsUG(Subscribing is the BEST way to help our channel grow and reach more people who are hurting!)---⏰ CHAPTERS:00:00- The Lie That Broke Me01:45- Why "Staying Strong" Doesn't Work03:30- My Rock Bottom Moment06:15- Your 3-Step Emergency Protocol07:00- Step 1: The 60-Second Nervous System Reset08:35- Step 2: Stop the Spiral (5-4-3-2-1 Method)10:20- Step 3: The "One Brick" Rebuild Rule12:50- The Real Enemy is Fear15:10- Be a Bamboo, Not an Oak17:25- Your New Comeback Code19:00- One Message of Hope---🎧 LISTEN ON SPOTIFY:https://open.spotify.com/show/2LF3COgTMuovC5oMHUjhzKABOUT THE UNFILTERED TRUTHS PODCAST:This is where real breakdowns meet real comebacks.I'm Sandra, a medical scientist, and we ditch toxic positivity for raw conversations and practical tools. Here, we talk about mental health, resilience, emotional strength, and personal growth without the filters. If you're tired of surface-level advice and want real strategies that work, you're home.SUPPORT THE CHANNEL:If this video gave you a lifeline:1. 👍 LIKE THE VIDEO - This tells YouTube "SHOW THIS TO MORE PEOPLE!"2. 💬 COMMENT "One Brick" - Share the one small step you'll take today.3. 📱 SHARE WITH A FRIEND - Tag someone who needs to see this right now.Disclaimer: This content is for educational purposes only and is not a substitute for professional therapy or medical advice.#resilience #mentalhealth #breakdown #comeback #anxietyrelief #rockbottom #healing #emotionalhealth #selfimprovement #mentalhealthmatters

Feeling drained, disconnected, and like you're never enough? Hustle culture is lying to you. As a medical scientist who worked 5 jobs into severe burnout, I uncovered the truth—and found the way out.In this episode, I’m sharing the exact steps I took to heal. I break down the real, biological cost of constant grinding (like cortisol damage) and expose "hustle culture" as the toxic trap it is. This isn't about working harder. It’s about working smarter and reclaiming your peace, your creativity, and your life.IN THIS EPISODE, YOU’LL LEARN:00:00- My Burnout Breaking Point (Working 5 Jobs)05:15- The Medical Science of Burnout & Cortisol10:45- 5 Costs of Hustle Culture You Can't Ignore15:20- The First Step to Healing20:10- How to Set Unbreakable Boundaries25:05- Redefining Success for a Peaceful Life30:00- Your Prescription for Rest---💬 JOIN THE CONVERSATION:What's one sign your body is giving you that you need to rest? Share it in the comments. Let's validate each other's need to heal.---🔔 SUBSCRIBE FOR MORE UNFILTERED TRUTHS:https://www.youtube.com/@TheUnfilteredTruthsUG?sub_confirmation=1🎧 LISTEN TO OUR "MENTAL HEALTH & PERSONAL GROWTH" PLAYLIST:https://youtube.com/playlist?list=PLeyKhg-1__Vfirb5FpcQNo5NiZzKLaKBk&si=2SToM5wpMCzRYomo---ABOUT THIS CHANNEL:The Unfiltered Truths is where we have real conversations about the heartbreaking,beautiful, and messy parts of life. I’m Sandra, your host and a medical scientist, and here we believe raw truth builds resilience. If you’re looking for a place to belong and grow, you’re home here.Disclaimer: This content is for educational purposes only and is not a substitute for professional medical or mental health advice.#burnoutrecovery #hustleculture #mentalhealth #burnout #cortisol #mentalexhaustion #selfcare #toxicproductivity #worklifebalance #mentalhealthmatters

Feeling like an imposter in your own life? That haunting question, "Why don't I know myself anymore?" is a sign you've lost touch with the most important person: you. This isn't about loneliness; it's about self-abandonment. In this episode, we explore the work of belonging to yourself—the foundation for beating loneliness, imposter syndrome, and building a life that truly feels like your own.If you deflect compliments, hear everyone's voice but your own, or feel disconnected from the person in the mirror, this is your homecoming.IN THIS EPISODE, WE COVER:0:00- The Hook: The Loneliest Feeling Isn't Being Alone3:02- Introducing the "Stranger Within"3:24- Sandra's Personal "Mirror Moment" Story4:50- The 3 Signs You're a Stranger In Your Own Life8:50- How We Got Here: The Childhood Blueprint11:46- Adulthood & The Comparison Trap12:48- The Role of Trauma14:00- The Productivity Trap15:18- The Solution: How to Belong to Yourself15:56- The Core Difference: Fitting In vs. Belonging16:56- Pillar 1: Reclaiming Your Attention18:39- Pillar 2: Honoring Your Boundaries (with Scripts)22:23- Pillar 3: Owning Your Own Story23:38- Q&A: "Won't This Make Me Selfish?"25:24- Q&A: "What If People Reject the Real Me?"26:10- Q&A: "I Feel Guilty Saying No"27:30- The Ultimate Antidote to Imposter Syndrome28:39- Call to Action & Final Thoughts. MENTIONED IN THIS EPISODE:· The "Story Audit" exercise to rewrite your self-narrative· Practical boundary scripts for the pushy request, the unwanted invitation, and more.This episode is part of our "Loss, Grief & Healing" playlist. If you're on a journey to find your way back to yourself, watch the full series here: https://youtube.com/playlist?list=PLeyKhg-1__Ve3MEPQIQN3maZ4D7oOE1iN&si=Pg_QKpFPCEWZqopGCONNECT WITH ME & JOIN THE COMMUNITY:Subscribe now and hit the notification bell so you don't miss our next unfiltered conversation: https://youtu.be/KUPJ-RXM0AgSHARE YOUR TRUTH:What is ONE small act of self-belonging you will commit to this week?Tell me in the comments below. Your story inspires others.#SelfDiscovery #MentalHealth #PersonalGrowth #ImposterSyndrome #Belonging #Loneliness #SelfLove #Mindfulness #Boundaries #FindYourself #Podcast

When crisis hits and you completely fall apart, who actually shows up? In this raw conversation, I share my personal story of devastating loss and the shocking realization about who was—and wasn't—there for me. This isn't just about friendship; it's about understanding the difference between fair-weather friends and all-weather souls.If you've ever wondered who you can truly count on in your darkest moments, this episode will change how you view your relationships forever.🔍 KEY MOMENTS:0:00 The shocking reality of who shows up in crisis1:04 Personal welcome & podcast introduction3:08 My personal story of devastation and betrayal5:04 The crucial difference: Fair-weather vs all-weather friends6:28 How to identify your all-weather relationships7:27 What to do when no one shows up8:06 Becoming your own first responder8:33 The power of self-compassion in crisis9:21 How to build genuine, lasting friendships10:12 The "lean in" test for true friends10:53 Why diversifying your support system is crucial11:51 Final truth: What crisis reveals about your foundationThis is more than relationship advice—it's a survival guide for your toughest moments.#supportsystem #friendship #mentalhealth #relationships #selfcompassion #emotionalhealth #personalgrowth #crisis #mentalwellness #friends #community #loneliness #healing📱 FOLLOW US:Sandra: @Prunsky BaePodcast: @www.youtube/TheunfilteredtruthsUg💬 JOIN THE CONVERSATION:In the comments, share: Who is one person you KNOW would show up for you no matter what?