The Sobriety Diet: Understanding Nutrition's Impact with Dr. Brooke Scheller
March 25, 2024
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The Sobriety Diet: Understanding Nutrition's Impact with Dr. Brooke Scheller

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In today's episode of Sisters in Sobriety, we're diving into the transformative journey of balancing nutrition and sobriety with our special guest, Dr. Brooke Scheller, a pioneer in the field of clinical nutrition with a focus on sobriety. Sonia and Kathleen are here to guide you through an enlightening discussion on how to harness the power of functional foods to not only manage alcohol consumption but to thrive in your recovery journey.

Throughout the episode, we'll be exploring pivotal questions: How can nutrition profoundly impact your sobriety? What are the myths surrounding alcohol consumption and health? And how can the intentional inclusion of functional foods in our diet support not just our physical well-being, but our emotional and psychological recovery as well? These questions will uncover the interconnectedness of diet, health, and sobriety, shedding light on common misconceptions and empowering you with knowledge. This conversation is not just about abstaining from alcohol; it's about nurturing the body and mind to foster a resilient, sustainable sober lifestyle.


Listeners will walk away with a deeper understanding of key concepts such as the effects of alcohol on nutrient absorption, the importance of a balanced diet in managing cravings, and the role of specific functional foods in enhancing overall well-being. This educational journey is designed to inspire and inform, helping you make informed decisions about your health and recovery.


Dr. Scheller shares her personal story, providing a candid look at her own challenges and triumphs in the realm of nutrition and sobriety. This intimate narrative promises to resonate with many, offering hope and practical strategies for those navigating their own paths to wellness.

*Dr. Brooke Scheller, Doctor of Clinical Nutrition, stands at the forefront of a transformative movement in health and wellness. As the esteemed founder of Functional Sobriety and the author of "How to Eat to Change How You Drink," Dr. Scheller has dedicated her career to revolutionizing the approach to alcohol recovery and holistic well-being.

This is Sisters in Sobriety, the support community that helps women change their relationship with alcohol. Check out our substack for extra tips, tricks, and resources.



Highlights:

  • [00:02:06] Dr. Scheller's unique approach to combining nutrition with sobriety efforts is outlined, highlighting the importance of diet in managing alcohol consumption.
  • [00:02:49] Brooke shares her personal motivation for writing her book and diving deep into the relationship between eating habits and drinking behavior.
  • [00:03:30] Discussion on the struggle with alcohol and the realization of its impact on mental health and professional integrity.
  • [00:04:16] Brooke's journey from research on substance use disorders to personal sobriety, highlighting the role of nutrition and supplements.
  • [00:06:32] Exploration of high-functioning alcoholism and the difficult decision to quit drinking, shedding light on the complex dynamics of success and substance dependence.
  • [00:10:19] Debunking common misconceptions about alcohol's impact on health, emphasizing the widespread physiological effects beyond liver damage.
  • [00:14:03] Discussion on persistent myths about alcohol, including the misleading belief in moderate drinking benefits for health.
  • [00:16:38] Challenging the notion of "everything in moderation," especially in the context of alcohol consumption and its universal harm.
  • [00:20:44] Insights into the various types and effects of alcohol, debunking the myth of "healthier" alcoholic beverages.
  • [00:22:17] The connection between alcohol consumption and nutrient depletion, and its profound effects on the body's functions.
  • [00:25:27] The psychological and physiological repercussions of using alcohol as a stress relief tool, emphasizing its counterproductive nature.
  • [00:29:23] Highlighting the statistic that 95% of alcoholics may suffer from low blood sugar, exploring its implications for cravings and recovery.
  • [00:32:54] The critical role of the gut microbiome in overall health and how alcohol adversely affects it, underlining the need for dietary intervention in sobriety.
  • [00:37:49] Introduction of the concept of "functional foods" and their significance in supporting sobriety and physical well-being.
  • [00:41:18] Explanation of drinking archetypes (social, stress, habitual drinkers) to help listeners identify their patterns and find tailored nutrition advice.
  • [00:45:29] How functional foods directly influence mood, decision-making, and, by extension, alcohol consumption habits.
  • [00:48:19] Brooke offers practical tips for integrating functional foods into one's diet without feeling overwhelmed, advocating for incremental changes.


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May 13, 2024
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Navigating Paths to Recovery with Alida Flannery

In today's episode of Sisters in Sobriety , Sonia and Kathleen are excited to welcome Alida Flannery, a passionate advocate for sobriety and the founder of Epiphany Recovery. Alida brings her unique experience as both a sober companion and recovery coach to the conversation, sharing her inspiring journey from addiction to aiding others on their paths to sobriety. Stay tuned as Sonia and Kathleen delve into Alida's multifaceted approach to recovery. Alida is the Founder of Epiphany Recovery Inc., an organization that provides Recovery Coaching, Companioning, and Case Management services to individuals who are struggling with substance use and disordered eating. She is a Certified Addiction Recovery Coach and Companion, who completed her Intervention training with Earl Hightower in 2018, and has previously worked for a number of different in-patient treatment centres in Canada.  Alida also works with Amazing Grace Canada, a Canadian charity whose mission is to bring hope and recovery to families and communities affected by addiction in developing nations. This episode will explore various paths to recovery, including one-on-one coaching, sober companionship, and the benefits of group support. Alida will address key questions like: What are the unique challenges and benefits of each recovery approach? How can someone determine the best recovery path for their individual needs? These discussions will be enriched with Alida's personal insights and experiences, providing a comprehensive look at addiction recovery. Listeners can expect to gain a deeper understanding of the recovery process, including practical strategies for managing triggers and maintaining sobriety in real-world scenarios. Alida will discuss the importance of creating a supportive environment and how tailored recovery plans can significantly enhance the success of one's sobriety journey. This is Sisters in Sobriety , the support community that helps women change their relationship with alcohol. Check out our substack for extra tips, tricks, and resources. Highlights [00:03:10] - Alida's role as a sober companion is explained, highlighting her commitment to 24/7 support for her clients. [00:04:18] - Alida joins the conversation, expressing her gratitude for being part of the podcast. [00:04:33] - Alida shares her personal journey with addiction and the impact of hitting a profound emotional and physical bottom. [00:06:44] - Discussion about the pivotal moments that lead to seeking change and the universal nature of pain in the journey to recovery. [00:07:26] - Alida speaks about the challenges she faced in recovery, particularly the overhaul of her lifestyle centered around substance use. [00:08:39] - The concept of 'rewiring behaviors' in sobriety is explored, discussing the difficulties of adapting to a sober life. [00:10:05] - The personal story continues with Alida discussing how recovery coaching and sober companionship work in practical scenarios. [00:11:57] - Alida discusses the inspiration behind starting Epiphany Recovery, linking her experiences in the corporate and philanthropic worlds. [00:13:49] - Alida recounts her early experiences as a COVID coach during the pandemic, aiding clients in isolation. [00:15:20] - Sonia and Alida discuss the integration of personal recovery experiences into coaching methods, stressing authenticity and relatability. [00:17:15] - The conversation shifts to the importance of not using personal sobriety metrics as a standard for others' recovery. [00:18:12] - Alida and Kathleen discuss misconceptions about addiction, like not having a DUI meaning you don't have a problem. [00:20:11] - The discussion touches on the personal lows and the concept of 'slipping faster than lowering standards' in addiction. [00:22:04] - Alida explains the brain science behind addiction, particularly how substances affect the prefrontal cortex and decision-making. [00:23:32] - How Alida's approach to recovery has evolved over time, emphasizing a need to stay informed about new methods and therapies. [00:25:19] - Closing thoughts on resilience in recovery, discussing whether it's something that can be taught or needs to be embodied and lived. Links Get In Touch With Alida https://www.epiphanyrecovery.com/ https://www.soulbriety.ca/ info@epiphanyrecovery.com Sisters In Sobriety Substack - find more tips, tricks, resources, and community Sisters In Sobriety Email Sonia's EverBlume Website Sonia’s EverBlume Instagram Kathleen’s Website Kathleen does not endorse any products mentioned in this podcast Kathleen’s Instagram
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May 9, 2024
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Your Questions Answered: Create A Summer Sobriety Toolkit

Today, we're addressing a common concern among our listeners—navigating the temptations of summer while maintaining sobriety. This episode is dedicated to answering questions from you, our listeners, about dealing with the triggers that come with warm weather and social gatherings. Understanding and Managing Triggers Our listener SP from Houston shares her anxiety about summer being a trigger to drink. We start by acknowledging that feeling anxious about seasonal changes is normal and discusses strategies for managing these feelings. Sonia emphasizes the importance of recognizing triggers and preparing mentally, akin to packing sunscreen to protect your skin, to maintain sobriety during challenging situations. Proactive Planning for Social Events Sonia shares practical tips for planning ahead when attending social gatherings. Suggestions include: Bringing a tasty non-alcoholic drink or a sober-friendly friend to help navigate through drinking pressures. Setting personal boundaries and declining invitations that might jeopardize your recovery. Establishing a support plan with your sober circle to stay strong during tougher times. Setting Boundaries Understanding when to say no and how to communicate your needs is crucial. The episode covers how to set boundaries effectively: Being honest with yourself and others about your limits. Offering alternatives to typical alcohol-centered activities. Preparing responses for uncomfortable situations to ease pressure. Establishing New Traditions Sonia encourages listeners to create new, sober-friendly traditions that focus on connection and fun without alcohol. Some ideas include: Morning hikes, sober picnics, group workouts, craft nights, and exploring new recipes. Hosting game or movie nights where the focus remains on fun, not drinks. Keeping Non-Alcoholic Options Handy The importance of having non-alcoholic beverages available is discussed, with suggestions on how to incorporate them into various social settings effectively. Feeling nervous about seasonal changes is normal but manageable with the right tools and support. She encourages all listeners to embrace the summer with confidence, knowing they are equipped to enjoy it sober and strong. Links Sisters In Sobriety Substack - find more tips, tricks, resources, and community Sisters In Sobriety Email Sonia's EverBlume Website Sonia’s EverBlume Instagram Kathleen’s Website Kathleen does not endorse any products mentioned in this podcast Kathleen’s Instagram
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May 6, 2024
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Finding Calm: Self-Soothing in Sobriety

In today's episode of "Sisters in Sobriety," Sonia and Kathleen take a deep dive into the world of self-soothing and its crucial role in maintaining sobriety. Self-soothing isn't just about keeping calm; it's a vital skill for balancing emotions and preventing relapse, which can be a tricky path to navigate. Join them as they unpack strategies and personal stories, providing you with tools and insights to bolster your recovery journey. Throughout the episode, Sonia and Kathleen will explore essential questions that touch the core of self-soothing: What exactly does it mean to self-soothe? Why is it so important, especially during recovery? How can you transition from harmful old habits to beneficial new routines that genuinely support your well-being? They'll also tackle the nitty-gritty challenges many face, like finding the focus to meditate amidst chaos or discovering hobbies that genuinely soothe rather than inadvertently stress you out. Listeners can look forward to gaining a richer understanding of emotional regulation, the transformative power of mindfulness, and how to craft a personalized toolkit of strategies for tough times. Whether you’re just starting your sober journey or you’re a seasoned veteran, this discussion is packed with insights on fostering resilience and emotional autonomy. Join us at "Sisters in Sobriety," where we mix honest talks with hearty laughter, all while supporting each other in redefining our relationship with alcohol. Don’t forget to check out our substack for a treasure trove of supportive advice and to connect with a community that roots for you every step of the way. Come for the strategies, stay for the stories, and leave feeling empowered! Highlights: 03:19 - Discussion of common pitfalls when trying to meditate and how social media can be a distraction. 00:03:44 - Sonia and Kathleen address significant questions on beginning the self-soothing process. 00:04:12 - Kathleen describes various self-soothing techniques and emphasizes the importance of finding what uniquely works for each individual. 00:05:31 - Sonia relates self-soothing to the concept of infants learning to calm themselves, drawing parallels to adults in recovery. 00:06:09 - Exploration of how self-soothing helps manage triggers and stressors without resorting to alcohol. 00:07:00 - Sonia explains the emotional, mental, and physical aspects of self-soothing. 00:08:11 - Sonia shares a personal story about recognizing the need for self-soothing in challenging moments. 00:10:05 - Discussion on the transformation from using substances as self-soothing to finding healthier alternatives. 00:14:06 - The hosts delve into how the journey of self-soothing began with their sobriety. 00:15:00 - Sonia shares insights into the early difficult days of sobriety and finding things that calmed her mind. 00:17:20 - Kathleen discusses misconceptions about self-soothing and emphasizes its immediate and practical benefits. 00:18:35 - Kathleen explains the RAIN technique for emotional awareness and self-soothing. 00:20:36 - Discussion of specific triggers for self-soothing and personal responses to emotional challenges. 00:22:31 - Advice on recognizing the need for self-soothing and developing mindful awareness throughout daily activities. 00:25:20 - Kathleen clarifies that successful self-soothing is about managing, not suppressing, emotions. 00:28:01 - Sonia shares how self-soothing techniques helped prevent potential relapses during her divorce. Links Sisters In Sobriety Substack - find more tips, tricks, resources, and community Sisters In Sobriety Email Sonia's EverBlume Website Sonia’s EverBlume Instagram Kathleen’s Website Kathleen does not endorse any products mentioned in this podcast Kathleen’s Instagram
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April 29, 2024
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Peacekeepers: Emotional Equilibrium in Sobriety

On today's episode, Sonia and Kathleen delve into the vital topic of protecting your peace. As life throws its many challenges at us, finding and maintaining inner tranquility is more crucial than ever, especially when it comes to sustaining sobriety and mental health. Join them as they explore strategies to safeguard your emotional and mental balance, ensuring you stay strong and serene no matter what life brings your way! Ever wonder how to keep your cool when life gets tricky? Or how to say 'no' without feeling guilty? Sonia and Kathleen have got you covered! They’ll be unpacking how to set boundaries that stick, ways to dodge life’s curveballs, and the secrets to building your personal calm zone. It's all about finding peace in the chaos and making sure it stays that way. Today’s takeaway is all about real-life strategies: learning how to recognize when you’re stressed before it’s too late, setting up your personal boundaries like a pro, and mastering the art of 'me time.' By the end of the episode, you’ll have a toolkit full of ideas for maintaining your emotional balance that you can start using right away. And because everyone loves a good story, Sonia and Kathleen will share their own experiences with keeping peace at the forefront. They'll tell tales of personal trials and triumphs, bringing to life the strategies discussed and showing that if they can do it, so can you! This is Sisters in Sobriety, your go-to community for transforming your relationship with alcohol. Don't forget to check out our substack for more handy tips and heartfelt advice. Highlights [00:02:01] Explanation of what "protecting your peace" means in the context of maintaining emotional and mental balance. [00:02:19] Kathleen talks about the importance of setting boundaries for peace protection. [00:03:01] Kathleen explains protecting peace in simple terms and how to filter experiences. [00:04:24] Sonia relates protecting peace to both physical environment and emotional stability. [00:05:14] Kathleen shares a personal anecdote about changing job environments to protect her mental health. [00:06:07] Sonia and Kathleen discuss the role of self-awareness in avoiding emotional spirals. [00:07:51] A detailed account of how Sonia has learned to handle family disagreements without spiraling. [00:10:30] Sonia and Kathleen delve into how gossip can affect personal peace and discuss strategies to avoid it. [00:12:44] Celebration of Sonia's seventh sobriety anniversary and its emotional significance. [00:14:26] Sonia recounts a poignant memory tied to a breakup and how seasonal changes can trigger emotional responses. [00:16:30] Discussion on the impact of social media on emotional well-being and how to manage exposure. [00:19:00] Sonia talks about the physical symptoms she experiences when her peace is disturbed, particularly by family dynamics. [00:20:21] First-time disagreement story shared by Sonia, focusing on maintaining peace during confrontations. [00:22:10] Kathleen emphasizes that healthy conflict is possible and shares insights from her professional experience as a couples therapist. [00:23:27] The complexities of family relationships and how they challenge personal peace discussed by Kathleen. [00:25:13] Kathleen explains her need to step back from family drama to protect her peace, ensuring it wasn't perceived as abandonment. [00:27:31] Strategies for managing unexpected changes and maintaining stability during uncertain times. [00:33:13] Sonia and Kathleen discuss essential self-care practices and rituals that help maintain their peace. Links Sisters In Sobriety Substack - find more tips, tricks, resources, and community Sisters In Sobriety Email Sonia's EverBlume Website Sonia’s EverBlume Instagram Kathleen’s Website Kathleen does not endorse any products mentioned in this podcast Kathleen’s Instagram
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April 22, 2024
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Managing Anger on the Road to Sobriety With Gillian Tietz

In today’s episode of Sisters in Sobriety, Kathleen and Sonia delve into the critical connection between anger management and recovery. They are joined by Gill Tietz, an educator, who sheds light on how anger can act as a major hurdle on the path to recovery, its origins, and the practical steps to navigate it. This discussion promises to enlighten listeners on dealing with anger in healthy ways, especially within the context of overcoming addiction. The episode is an insightful discussion on the prevalence of anger among individuals struggling with addiction, exploring why anger is often a secondary emotion masking deeper issues such as shame, pain, or humiliation. Gill emphasizes the importance of recognizing anger's roots and provides practical advice for managing it effectively. Listeners will be intrigued by the exploration of questions like how prevalent is anger in those dealing with addiction, in what forms does it manifest, and why is it considered a significant trigger for relapse? Listeners can expect to walk away with valuable knowledge on identifying and managing anger, understanding its impact on recovery, and learning coping strategies to navigate through the emotions underlying anger. The conversation will cover key concepts such as the importance of acknowledging anger as a secondary emotion, the role of empathy and humor in anger management, and the crucial steps towards recognizing and managing one's anger in the journey of recovery. The discussion also highlights the significance of self-esteem work in addressing the root causes of anger. Gillian Tietz, host of the Sober Powered Podcast and a chemistry professor with a specialization in biochemistry, brings her personal experience and scientific expertise to the table. Having started her podcast to share how she overcame her struggle with alcohol using her scientific background, Gill offers a perspective that is educational, empowering, and deeply personal. This is "Sisters in Sobriety," the support community that helps women change their relationship with alcohol. Check out our substack for extra tips, tricks, and resources to aid in your journey. Get In Touch With Gill! Podcast: https://www.soberpowered.com Instagram: https://www.instagram.com/sober.powered Highlights [00:02:42] Gill explains anger as a secondary emotion, hinting at deeper, more uncomfortable feelings that lead to anger. [00:04:03] The conversation touches on the ironic behavior of 'drinking at people' as a misguided attempt to manage anger. [00:04:48] The first steps towards recognizing and managing anger in recovery are outlined by Gill, emphasizing awareness and coping skills. [00:07:26] Gill shares unique anger management techniques, including the use of humor to diffuse anger. [00:10:16] A shift in demeanor, from tension to calmness, is highlighted as a visible sign of progress in managing anger. [00:13:32] The role of family and friends in supporting loved ones through their anger is discussed, with validation and humor being key. [00:15:38] The episode delves into how anger can act as a barrier to seeking help and acknowledging addiction issues. [00:18:29] Forgiveness's place in managing anger and facilitating recovery is pondered, emphasizing the difficulty but necessity of the process. [00:20:35] Gill defines crisis intervention within the context of addiction recovery, painting a vivid picture of the aim and process. [00:23:24] Real-life applications of crisis intervention strategies are shared, illustrating the importance of staying calm and regulated. [00:26:47] A family's intervention experience is recounted, showcasing the power of calmness and brevity in communication. [00:31:04] Triggers that might precipitate a crisis needing intervention are explored, with unmet basic needs being a common theme. [00:34:06] Gill teases potential projects, including refining her anger management program and the idea of writing a book. [00:36:15] How to sign up for Gill’s upcoming anger management course is shared, pointing listeners to useful resources. Links Sisters In Sobriety Substack - find more tips, tricks, resources, and community Sisters In Sobriety Email Sonia's EverBlume Website Sonia’s EverBlume Instagram Kathleen’s Website Kathleen does not endorse any products mentioned in this podcast Kathleen’s Instagram
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April 15, 2024
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Unpacking The Science Of Sobriety With Gillian Tietz

In this episode of "Sisters in Sobriety," Sonia and Kathleen get into the intricacies of sobriety with the insightful Gillian Tietz from the Sober Powered Podcast. This conversation sheds light on the nuanced relationship between biochemistry, personal experiences, and alcohol use disorder, aiming to provide listeners with a deeper understanding and relatable perspectives on sobriety. The episode teases out broad discussions on prevalent myths surrounding willpower in addiction, the significant roles of anger management and crisis intervention in recovery, and the biochemical effects of alcohol on the brain. These topics promise to unravel misconceptions and offer new insights into the journey toward sobriety. Listeners can expect to walk away with key educational takeaways on how alcohol affects the brain, contributing to the challenge of quitting drinking. With Gill's background in biochemistry and her own journey to sobriety, she brings a unique blend of expertise and personal insight, making complex scientific concepts accessible to all. The discussion aims to empower listeners with knowledge on the underlying causes of addiction and the brain's ability to recover, highlighting the importance of support and community in the path to sobriety. Gillian Tietz, host of the Sober Powered Podcast and a chemistry professor with a specialization in biochemistry, brings her personal experience and scientific expertise to the table. Having started her podcast to share how she overcame her struggle with alcohol using her scientific background, Gill offers a perspective that is educational, empowering, and deeply personal. This is "Sisters in Sobriety," the support community that helps women change their relationship with alcohol. Check out our substack for extra tips, tricks, and resources to aid in your journey. Get In Touch With Gill! Podcast: https://www.soberpowered.com Instagram: https://www.instagram.com/sober.powered Highlights [00:02:16] Gill's mission to demystify alcohol's effects on the brain explained. [00:03:33] Gill shares her personal journey to sobriety, highlighting her late start to drinking. [00:04:56] The role of grad school in intensifying Gill's drinking habits. [00:07:57] Discussion on the early consequences of Gill's drinking and her initial denial. [00:09:00] Sonia and Kathleen relate their experiences with alcohol in academic and professional settings. [00:10:09] Gill confronts the reality of her increasing tolerance and its implications. [00:11:34] Examination of willpower in the context of addiction and the myths surrounding it. [00:14:32] Exploring the vulnerabilities and factors that predispose individuals to addiction. [00:17:00] How drinking affects brain adaptability and decision-making processes. [00:19:11] Gill discusses the critical phase of brain development in teens and its susceptibility to alcohol. [00:20:26] Long-term effects of alcohol on brain function and recovery challenges. [00:23:58] The importance of time and lifestyle changes in recalibrating the brain's reward system. [00:25:14] Discussion on activities that may aid in the brain's healing process. [00:28:41] Clarification on the concept of cycles of detox and its impact on addiction recovery. [00:32:35] Gill's stance on moderation versus abstinence for people with a history of problem drinking. [00:34:36] Comparison of the brain's response to drugs and alcohol, and the similarities in addiction mechanisms. [00:35:23] The concept of behavioral addictions and the challenges they pose in recovery. Links Sisters In Sobriety Substack - find more tips, tricks, resources, and community Sisters In Sobriety Email Sonia's EverBlume Website Sonia’s EverBlume Instagram Kathleen’s Website Kathleen does not endorse any products mentioned in this podcast Kathleen’s Instagram
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April 11, 2024
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Your Questions Answered: Am I Just Replacing Drinking With Something Else?

Welcome to another Q&A episode of "Sisters in Sobriety," where your host, Sonia, delves into the complex emotions and questions surrounding the journey to sobriety. Today's focus is on a common concern among individuals in recovery: the fear of replacing one addiction with another, such as substituting alcohol with excessive running, Netflix binge-watching, or indulging in ice cream. Insights: Healthy vs. Unhealthy Activities: It's essential to evaluate new activities based on their impact on your life. Are they adding value, or are they becoming a new form of avoidance or compulsion? Evaluating New Habits: Sonia provides actionable steps for assessing whether a new activity, like running, is beneficial or potentially problematic. Key considerations include examining your motivations, assessing the activity's impact on your life, ensuring balance, setting healthy boundaries, and seeking support when needed. The Power of Choice and Change: The episode challenges the notion of "once an addict, always an addict," highlighting the importance of recognizing the human capacity for growth, change, and adaptation. Healthy coping mechanisms, when integrated mindfully, promote well-being and recovery. This episode of "Sisters in Sobriety" offers a compassionate and thoughtful exploration of how individuals in recovery can navigate the process of replacing old habits with new, healthier ones. By emphasizing the importance of understanding one's motivations, seeking balance, and embracing a holistic approach to recovery, Sonia provides valuable guidance for anyone looking to build a more fulfilling and sober life. Links Sisters In Sobriety Substack - find more tips, tricks, resources, and community Sisters In Sobriety Email Sonia's EverBlume Website Sonia’s EverBlume Instagram Kathleen’s Website Kathleen does not endorse any products mentioned in this podcast Kathleen’s Instagram
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April 8, 2024
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True Connections: The Impact of Sobriety on Friendships

In this episode of Sisters in Sobriety, Sonia and Kathleen dive into the world of friendships through the lens of sobriety. They tackle how navigating sobriety not only changes us but also shines a light on our friendships, encouraging us to think deeply about who we choose to spend our time with. This episode is all about finding the joy in discovering and nurturing relationships that truly reflect our sober selves. Get ready to explore the highs and lows of friendship in sobriety, from the tough goodbyes to the joy of making new connections that really get it. Sonia and Kathleen will touch on important questions like how sobriety can reshape our friendships, what it means for our social lives, and how to create a circle that supports our sober journey. Listeners will learn about the key ingredients of friendships that flourish in sobriety, including tips on how to spot the ones worth holding onto, setting healthy boundaries, and how to make new friends who share your love for a sober lifestyle. This episode is packed with advice for anyone looking to enrich their social life in a way that aligns with their sobriety. You won’t want to miss Sonia and Kathleen share their own friendship adventures in sobriety. Their stories showcase the beautiful, sometimes messy journey of building deep, meaningful connections in sobriety. Join us at Sisters in Sobriety, your go-to spot for making sobriety feel like the ultimate friendship adventure. Don't forget to swing by our substack for all the best sobriety tips, tricks, and tales. We’re all about helping you find your tribe and keep your sobriety journey fun and fulfilling. Highlights: [00:01:59] The conversation shifts to how sobriety transforms friendships and the need to reevaluate relationships. [00:02:17] Kathleen emphasizes the journey of peeling back layers of oneself in recovery and its impact on friendships. [00:03:18] The hosts discuss the importance of understanding how sobriety reshapes personal connections. [00:04:08] Sonia delves into how sobriety can deepen some friendships while leading to the end of others. [00:05:08] A discussion on the isolation and loneliness that can accompany sobriety, and how to navigate these feelings. [00:06:19] Kathleen shares her personal story of how her friendships changed dramatically after she stopped drinking and using drugs. [00:07:28] Sonia talks about her initial isolation in sobriety and how she gradually built a new social circle. [00:09:49] The hosts explore normal feelings about changing friendships post-sobriety and how to deal with them. [00:11:18] Kathleen gives advice on how to discuss sobriety with friends who still drink. [00:12:56] Sonia reflects on the importance of finding a sober community to combat feelings of isolation. [00:14:12] A candid conversation about when and how to let go of friendships that challenge sobriety. [00:16:19] Discussion on recognizing signs that a friendship may not be conducive to recovery. [00:17:29] The impact of social media on sobriety and friendships, exploring both the positive aspects and potential triggers. [00:19:09] How to approach a friend you believe may have a drinking problem. [00:21:07] Kathleen recounts how her social circle and partying habits changed after she became sober. [00:23:36] Sonia provides tips on building new, healthy friendships in recovery. [00:25:20] The significance of having sober friends and the positive impact they can have on one’s recovery journey. [00:27:15] A discussion on navigating social situations and gatherings as a sober individual. [00:30:34] Closing thoughts on how sobriety can improve the quality and depth of friendships, even with those who aren't in recovery. Links Sisters In Sobriety Substack - find more tips, tricks, resources, and community Sisters In Sobriety Email Sonia's EverBlume Website Sonia’s EverBlume Instagram Kathleen’s Website Kathleen does not endorse any products mentioned in this podcast Kathleen’s Instagram
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April 1, 2024
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Habit Hacks: Transforming Your Relationship with Alcohol

Join Sonia and Kathleen on a lively journey into the world of breaking free from the cycles of alcohol use in this episode of Sisters in Sobriety, by shining a light on the patterns that can ensnare us and offering hope for breaking free. The episode poses crucial questions that resonate with many: What are the cycles of drinking that keep us trapped in a loop of consumption and abstinence? How can we identify and confront our triggers to break free from these patterns? And crucially, what steps can we take towards lasting change, moving beyond mere recognition of the problem to actively reshaping our relationship with alcohol? Join us as we explore the power of mindfulness, habit change, and the support of community in reclaiming our lives from the grip of alcohol. They're here to chat, share, and dive deep into how we can spot those sneaky habits that keep us in a loop and how to jump off that not-so-merry-go-round for good. Listeners will leave this episode armed with key insights into cycle breaking, trigger identification, and the development of healthy coping mechanisms. The episode demystifies the process of changing ingrained behaviors, offering practical advice on creating a supportive environment for recovery. Through an understanding of habit loops and the importance of small, consistent changes, the episode illuminates the path toward a life unburdened by alcohol. In this episode is Sonia’s personal story, a raw and real look at the journey through the lens of someone who’s walked the path. Welcome to Sisters in Sobriety, where we're all about making changes, finding joy, and supporting each other in the journey away from alcohol. Don’t forget to swing by our substack for more tips, stories, and a little extra sunshine for your day. See you there! Highlights: [00:01:44] - Discussion on the importance of recognizing and confronting unhealthy patterns of drinking. [00:02:12] - The concept of mindfulness in confronting triggers and making lasting habit changes is introduced. [00:03:10] - Kathleen explains the cycle of drinking: from initial overuse to attempts at moderation, and the frustrating return to old habits. [00:04:30] - Sonia dives into what "cycle breaking" means and the steps involved in actively changing one's relationship with alcohol. [00:07:29] - Sonia shares her personal story of daily cycles of anxiety, drinking, and the temporary relief it brought, highlighting the challenges of breaking free. [00:10:11] - Strategies for becoming more mindful of alcohol consumption, including the importance of tracking drinking habits. [00:13:40] - Kathleen shares techniques for managing cravings and urges to drink through distraction and delay tactics. [00:17:08] - Sonia reflects on the process of acknowledging triggers and the role of honest self-reflection in cycle breaking. [00:20:08] - Discussion on the significance of understanding the root causes of one’s drinking patterns and whether delving into the past is essential for recovery. [00:23:25] - The therapeutic journey of connecting past experiences to current behaviors and how therapy can aid in uncovering and addressing these connections. [00:27:57] - Kathleen recounts how her triggers and cycles evolved over time, illustrating the complexity of addiction. [00:31:29] - Sonia discusses the importance of not panicking in response to emotional triggers as a step towards breaking the cycle. [00:33:32] - The role of routine and structure in supporting recovery efforts, including the concept of habit stacking, is explored. [00:37:54] - The importance of forgiveness, both of oneself and others, in the recovery journey and how it can impact cycle breaking. [00:38:11] - How to build and leverage a support system for breaking cycles, including the different forms that support can take. [00:40:13] - Sonia highlights the "delay and distract" technique as a memorable takeaway for managing cravings. [00:41:05] - Kathleen emphasizes the value of small, manageable steps in the process of changing habits and breaking cycles. [00:42:00] - Closing remarks, summarizing the episode's key messages and encouraging listeners to seek support and resources available through Sisters in Sobriety. [Throughout] - The episode is punctuated by relatable anecdotes, practical advice, and supportive dialogue that underscores the theme of community and mutual support in the journey to sobriety. Links Sisters In Sobriety Substack - ALL THE CONTENT YOU CRAVE! Find more tips, tricks, resources, and community Sisters In Sobriety Email Sonia's EverBlume Website Sonia’s EverBlume Instagram Kathleen’s Website *Kathleen does not endorse any products mentioned in this podcast* Kathleen’s Instagram
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March 27, 2024
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Your Questions Answered: I Just Had A Slip! What Should I Do?

Welcome to another Q&A episode where we delve into the complexities of relapse, or as some prefer, a return to use or a slip. Patricia shares her recent experience of drinking after a period of sobriety, grappling with feelings of guilt, shame, and disappointment. This moment opens a door to discussing the importance of acknowledging these emotions as part of many people's journeys, emphasizing the necessity of self-compassion and the avoidance of self-judgment. Insights: Acknowledgment Without Judgment: We explore the significance of acknowledging a slip as a fact rather than a moral failing. This approach helps us heal and grow by observing our experiences without harsh self-criticism, much like observing clouds in the sky - they pass without defining the sky. Reflect, Learn, and Adapt: We delve into the importance of reflection to understand triggers and stressors that led to the slip. This insight acts as a roadmap for fortifying recovery strategies and making necessary adjustments to our plans, coping mechanisms, and environments. Reaffirming Your 'Why': Rediscovering the reasons behind choosing sobriety can reignite motivation. This segment emphasizes reconnecting with one's 'why' to refuel determination and remember the life one is striving to build. This episode underscores that recovery is a journey marked by moments of vulnerability, learning, and growth. Patricia's story and the insights shared illuminate the path forward, reminding us that we are not defined by our slips but by our resilience and the compassionate strides we take towards sobriety. In embracing this journey with empathy and support, we move closer to becoming the best versions of ourselves, together. Links Sisters In Sobriety Substack - ALL THE CONTENT YOU CRAVE! Find more tips, tricks, resources, and community Sisters In Sobriety Email Sonia's EverBlume Website Sonia’s EverBlume Instagram Kathleen’s Website *Kathleen does not endorse any products mentioned in this podcast* Kathleen’s Instagram
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March 14, 2024
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Your Questions Answered: Rebuilding Trust In Relationships

In this Q&A session, we'll talk about reconciling past behaviors influenced by alcohol, and the path to healing without shame or guilt. We'll discuss the importance of moving forward, offering heartfelt advice on apologizing, rebuilding trust, and self-kindness throughout recovery. Topics discussed are: Understanding Apologies in Recovery: Learn how to apologize for past mistakes while respecting your sobriety journey. We explore how sincerity, accountability, and acknowledging the impact of your actions can pave the way for meaningful amends.  Rebuilding Trust: Hear inspiring stories from individuals who have successfully rebuilt trust in their relationships post-sobriety. From Alex's commitment to open communication and therapy to Anne's heartfelt letters and engagement in family activities, these stories highlight the power of consistent behavior change and transparency in mending relationships. Managing Guilt and Shame: Discover effective techniques for dealing with guilt over past actions. The episode covers the importance of apologies, self-forgiveness, mindfulness,  and engaging in peer support to navigate these challenging emotions Thank you for joining another episode of "Sisters in Sobriety." Remember, you're not alone on this journey. The path to recovery is paved with challenges, but with the right support and dedication to healing, it's possible to rebuild trust, manage guilt, and move forward with integrity and kindness. Links Sisters In Sobriety Substack - find more tips, tricks, resources, and community Sisters In Sobriety Email  Sonia's EverBlume Website Sonia’s EverBlume Instagram Kathleen’s Website *Kathleen does not endorse any products mentioned in this podcast* Kathleen’s Instagram
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March 18, 2024
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Beyond Willpower: The Role of Medication in Alcohol Recovery

This episode, delves into the innovative realm of medically assisted treatment for alcohol use disorder with guest, Jonathan Hunt Glassman, the visionary behind OAR Health. This episode promises to enlighten listeners about the scientific and personal dimensions of recovery, offering a new perspective on the role of medication in the path to sobriety. The conversation aims to address common curiosities surrounding recovery options beyond traditional methods. It explores naltrexone, a medication used in treating alcohol use disorder, examining its place within a holistic approach to recovery. The episode poses critical questions about integrating medically assisted treatment with therapy and lifestyle changes, underscoring the importance of personalized recovery plans. Listeners can expect to gain valuable insights into combining naltrexone with psychotherapy and other support mechanisms to create a comprehensive treatment strategy. The episode highlights the significance of tailoring recovery efforts to fit individual needs and preferences, emphasizing the diversity of effective recovery paths. Featuring compelling narratives of individuals who have experienced significant transformations through medically assisted treatment, the episode showcases the profound impact of incorporating medication into the recovery process. These stories not only provide educational value but also offer inspiration, demonstrating the multifaceted nature of recovery and the potential for renewal and change. *Jonathan Hunt-Glassman is the CEO of Oar Health, which makes it private and convenient for people who want to drink less or quit to get access to safe, effective medication proven to help. Jonathan founded Oar to help others get access to the same medication that helped him take back control over alcohol after struggling with alcohol misuse for most of his adult life. Sisters in Sobriety serves as a supportive community for women seeking to alter their relationship with alcohol. The podcast encourages its audience to visit their substack for additional resources, tips, and stories that foster hope and encouragement on the journey toward sobriety. Highlights: [00:02:37] - Introduction of Jonathan Hunt Glassman, founder of OAR, and discussion on naltrexone. [00:03:09] - Exploring the impact of naltrexone on redefining recovery pathways. [00:03:28] - Jonathan shares his personal journey and the inspiration behind starting OAR. [00:04:59] - Discussion on the historical approach to treating alcohol dependence and the evolution towards medication-assisted treatments. [00:07:42] - The shift in understanding addiction as a chronic brain disease and its treatment implications. [00:10:14] - Exploring the diversity of recovery goals beyond abstinence. [00:11:53] - Detailed explanation of how naltrexone works and its benefits. [00:14:21] - Addressing the under-prescription of naltrexone and exploring reasons behind it. [00:17:18] - Introduction to the Sinclair Method and its application in ORR's treatment plans. [00:19:33] - A typical initial treatment plan at ORR, combining naltrexone with psychosocial support. [00:22:25] - The ongoing support and resources provided by OAR post-initial treatment. [00:24:28] - Addressing common side effects of naltrexone and how to manage them. [00:26:16] - Jonathan's approach to defining and managing relapse or return to use among patients. [00:30:13] - Strategies for addressing the stigma and public perception challenges of medically assisted treatment. [00:32:12] - Advice for individuals hesitant about changing their relationship with alcohol. [00:34:25] - The synergy between naltrexone and psychotherapy or holistic approaches in treatment. Links Sisters In Sobriety Substack - ALL THE CONTENT YOU CRAVE! Find more tips, tricks, resources, and community Sisters In Sobriety Email Sonia's EverBlume Website Sonia’s EverBlume Instagram Kathleen’s Website *Kathleen does not endorse any products mentioned in this podcast* Kathleen’s Instagram
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March 11, 2024
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Breaking the Cycle: Transforming Family Dynamics in Recovery (Featuring - Samantha Barnes)

In today’s episode of "Sisters in Sobriety," Sonia and Kathleen are joined by Samantha Barnes, a Registered Psychotherapist with over two decades of experience. Samantha brings an invaluable perspective on guiding families through the tribulations of addiction. Their conversation illuminates the profound effects of addiction on family dynamics, highlighting the pathways to recovery and the indispensable role of communication and support. Samantha shares insights into how addiction reshapes relationships within the family, especially impacting children, and offers strategies for families to navigate these challenging times. The discussion reveals how addiction influences children’s roles within the family, fostering environments of secrecy and instability, which can significantly affect their self-esteem and ability to form healthy relationships. Listeners will discover the critical importance of self-care in recovery, learning that taking care of oneself is not an act of selfishness but a foundation for being able to support others. Samantha stresses the significance of supportive environments and provides practical advice for building strong family connections despite the hurdles posed by addiction. Key concepts include viewing addiction as a disease, the necessity of honest conversations about addiction with children, and expanding the definition of self-care to include reaching out for support and prioritizing one’s well-being. The episode also addresses the complexities surrounding "mommy wine culture," challenging the normalization of alcohol use as a coping mechanism for parenting stress. Samantha emphasizes the need for redefining self-care and seeking genuine support systems that respect individual needs in the journey toward sobriety. Furthermore, they delve into the importance of having open, age-appropriate conversations about alcohol and drug use with children and teenagers, highlighting the value of early discussions to foster a safe and understanding family environment. Samantha’s advice underscores the significance of creating a non-judgmental space where family members can express their emotions and struggles freely. Join them for an enlightening episode filled with empathy, guidance, and a deep dive into the challenges and triumphs of overcoming addiction within the family. Don’t forget to check out our substack for additional resources, tips, and support on your journey to change your relationship with alcohol. *Samantha Barnes is a Registered Psychotherapist and Clinical Supervisor with over two decades of experience working with children, youth, and families on their wellness journeys. She leads a small group practice based in Barrie, Ontario, dedicated to supporting both local families and those across Ontario through virtual services. Her practice offers individual, couples, and family counseling, in addition to hosting a variety of workshops and events tailored for children and parents. To learn more about her work or to get in touch, visit her website at www.sweetspotcounselling.com or follow her on social media at @sweetspotcounselling. Highlights: [00:02:36] Discussion on addiction's impact on family dynamics begins. [00:04:34] Samantha explains the ripple effect of changing a family dynamic. [00:06:00] Insights into the specific effects of addiction on children. [00:07:28] Sonia addresses the misconception about "functional" alcoholism. [00:08:21] Challenges kids face in forming healthy relationships. [00:10:34] The impact of addiction on children's self-esteem. [00:14:16] Exploring the nuances of sobriety and parenting responsibilities. [00:18:07] Importance of self-care in the journey of sobriety. [00:22:35] Recommendations for managing stress and triggers. [00:26:19] Advice on building supportive environments for sobriety. [00:27:17] Discussing how to talk to children about addiction and recovery. [00:33:41] Importance of open conversation about drugs and alcohol with teenagers. [00:37:14] Explaining addiction as a disease to children. [00:40:37] Discussion on the "mommy wine culture." [00:44:23] Finding new activities and communities in sobriety. [00:46:13] Final advice from Samantha on not giving up in finding supportive spaces. Links Sisters In Sobriety Substack - ALL THE CONTENT YOU CRAVE! Find more tips, tricks, resources, and community Sisters In Sobriety Email Sonia's EverBlume Website Sonia’s EverBlume Instagram Kathleen’s Website *Kathleen does not endorse any products mentioned in this podcast* Kathleen’s Instagram
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March 7, 2024
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Your Questions Answered: How Can I Be More Mindful Of My Drinking?

In this insightful Q&A episode, we delve into a commonly asked question regarding the desire to cultivate a more mindful relationship with alcohol without fully committing to sobriety. We understand that the journey towards altering one's drinking habits is deeply personal and not a one-size-fits-all. This episode is especially tailored for individuals identifying as "gray area drinkers" who are looking to redefine their relationship with alcohol through moderation rather than abstinence. We explore what it means to be mindful about alcohol consumption and how it differs from total abstinence, addressing the significant, often overlooked segment of our community seeking moderation. We offer actionable tips and strategies to help you navigate moderation. This episode is a must-listen for anyone contemplating moderation or seeking to maintain a mindful relationship with alcohol. Whether you're taking your first steps towards moderation or looking for ways to sustain it, you'll find valuable insights and support in our community's shared experiences and strategies. Links Sisters In Sobriety Substack - find more tips, tricks, resources, and community Sisters In Sobriety Email  Sonia's EverBlume Website Sonia’s EverBlume Instagram Kathleen’s Website *Kathleen does not endorse any products mentioned in this podcast* Kathleen’s Instagram
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March 4, 2024
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Marking Progress: The Power of Sobriety Milestones

In this episode of "Sisters in Sobriety," Sonia and Kathleen delve into the pivotal role of celebrating sobriety milestones, emphasizing how each milestone, whether it's the first day sober or decades of sobriety, symbolizes a significant victory in the journey of recovery. They explore the varied meanings of sobriety milestones, how these commemorations serve as markers of personal growth, healing, and self-discovery, and the impact of milestones on mental health and overall well-being. Listeners will gain insight into the importance of recognizing and honoring their own milestones, understanding that these are not merely about the absence of alcohol but are reflective of the hard work, resilience, and transformation experienced along the way. Sonia and Kathleen also share their personal stories, highlighting how milestones have shaped their own sobriety journeys, offering listeners a blend of practical advice, encouragement, and inspiration. Expect to walk away with a new appreciation for your journey and practical tips for celebrating your own milestones. They remind us that sobriety isn't just a series of dates but a deeply personal journey filled with growth, learning, and plenty of memorable moments."Sisters in Sobriety" invites its audience to reflect on their own milestones and the profound journey of sobriety. Join them on their Substack for additional resources, tips, and stories that support women in changing their relationship with alcohol. Highlights: [00:02:27] Discussion on the essence of sobriety being more about personal growth than just abstaining from alcohol. [00:03:32] Sonia explains the importance of celebrating sobriety milestones as acknowledgments of progress and healing. [00:04:07] Kathleen adds the psychological benefits of recognizing sobriety milestones, emphasizing their positive impact on mental health. [00:05:28] Variability in the significance of sobriety milestones among different individuals is explored. [00:06:32] Kathleen discusses personal milestones beyond conventional dates, focusing on life seasons and personal development. [00:07:26] Personal significance of sobriety milestones and their impact on Kathleen's journey. [00:08:14] Sonia shares her unique approach to sobriety and divorce milestones, highlighting personal growth. [00:09:13] The initial challenges and fears associated with early sobriety milestones. [00:10:37] Sonia's recount of her first major milestones in sobriety and their personal significance. [00:12:34] Creative ways to celebrate sobriety milestones that resonate with individual journeys. [00:14:18] Addressing the challenges of feeling unworthy of celebration during difficult times in recovery. [00:15:47] The role of sharing sobriety milestones in building community and inspiring others. [00:16:53] Kathleen shares her preference for non-tangible milestones and reflects on significant life changes. [00:19:05] Discussion on setting personal goals within the context of sobriety and recovery. [00:21:31] Sonia talks about non-traditional milestones that are personally significant in recovery. [00:22:33] The importance of gratitude in celebrating sobriety milestones and its overall role in a fulfilling life. [00:23:34] Sonia reflects on how her perspective on celebrating milestones has evolved with her sobriety journey. Links Sisters In Sobriety Substack - ALL THE CONTENT YOU CRAVE! Find more tips, tricks, resources, and community Sisters In Sobriety Email Sonia's EverBlume Website Sonia’s EverBlume Instagram Kathleen’s Website *Kathleen does not endorse any products mentioned in this podcast* Kathleen’s Instagram
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February 29, 2024
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Your Questions Answered: Now What? Navigating Sobriety Fatigue

In this special Q&A episode, we tackle the pivotal question: "Now what?" After laying the foundation for a sober life, many find themselves searching for what comes next. We delve into practical strategies for breathing new life into the sobriety journey. Our host shares actionable advice on overcoming the feeling of stagnation by discovering new hobbies and interests that align with a sober lifestyle. We explore how to create fulfilling routines, the benefits of engaging with supportive communities, and the joy of rediscovering old passions through a fresh perspective. This episode serves as a roadmap for anyone looking to enrich their recovery with meaningful activities and connections, encouraging listeners to embrace the possibilities that sobriety offers. Links Sisters In Sobriety Substack - find more tips, tricks, resources, and community Sisters In Sobriety Email  Sonia's EverBlume Website Sonia’s EverBlume Instagram Kathleen’s Website *Kathleen does not endorse any products mentioned in this podcast* Kathleen’s Instagram
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February 26, 2024
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Coloring Outside the Lines: Creativity in the Sobriety Journey

In today’s episode of Sisters in Sobriety, join Sonia and Kathleen as they discuss the intersection of art and sobriety. Discover how creativity becomes a sanctuary, offering solace and self-expression to those navigating the complexities of recovery. With their warm and insightful guidance, they'll show you how art can transform the recovery experience, making it more vibrant and fulfilling. Dive deep into the heart of this episode as we explore pivotal questions: How can art aid in healing and recovery? What makes creative expression a powerful tool for emotional and psychological well-being? How do individuals find their unique artistic voice in their sobriety journey? Sonia and Kathleen tease out these inquiries, shedding light on the profound impact creativity has on the path to wellness. Listeners will walk away with valuable insights into key concepts such as the therapeutic benefits of engaging in art, the role of creative activities in developing resilience and coping strategies, and how art therapy can be integrated into recovery programs. This episode is rich with educational takeaways, emphasizing the accessibility of art as a healing tool, regardless of one’s artistic skill level. The personal story segment is a highlight, featuring Sonia’s own journey with art as a pivotal element of her recovery. Listeners will find inspiration and perhaps see reflections of their own experiences. T This is Sisters in Sobriety, the support community that helps women change their relationship with alcohol. Check out our substack for extra tips, tricks, and resources, where we continue the conversation, offering more depth, encouragement, and companionship on your journey to a healthier relationship with alcohol through the power of creativity and shared experiences. Highlights: [00:03:32] Kathleen's insights on how art intersects with sobriety. [00:05:17] Sonia's perspective on art as a medium for emotional expression. [00:07:19] Personal impact of art on Sonia's recovery journey discussed. [00:08:28] Kathleen shares her own creative outlets and their therapeutic effects. [00:10:04] Sonia shares her realization of the newfound time and possibilities post-sobriety. [00:12:14] Exploration of various artistic pursuits Sonia engaged in during her recovery. [00:13:24] Encouragement for listeners to find their artistic pursuits. [00:14:50] Discussion on the importance of exploring creativity regardless of skill level. [00:18:15] Sonia delves into her personal evolution through photography and writing. [00:20:33] Kathleen talks about the psychological and emotional benefits of creative activities. [00:23:34] Explanation of formal art therapy sessions and their benefits. [00:25:49] How art and creativity foster a sense of community in recovery. [00:27:02] Reflecting on the episode's takeaways about creativity and brain chemistry. [00:21:40] Discussion on art as a stress relief and mindfulness practice. [00:24:39] Sonia on finding new aspects of her identity through art during recovery. Links Sisters In Sobriety Substack - find more tips, tricks, resources, and community Sisters In Sobriety Email Sonia's EverBlume Websit e Sonia’s EverBlume Instagram Kathleen’s Website *Kathleen does not endorse any products mentioned in this podcast* Kathleen’s Instagram
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February 22, 2024
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Your Questions Answered: Navigating Cravings

In this special Q&A episode, we delve into strategies for handling urges to drink during high-stress periods, categorizing approaches into immediate, need-help-now tactics and long-term, resilience-building strategies. We’ll highlight creating a personalized emergency plan with activities, support contacts, mindfulness and grounding exercises, physical activities, creative engagement, comfort kits, and self-reminders of sobriety's benefits. Additionally, we’ll discuss establishing healthy routines, identifying triggers, practicing self-compassion, and seeking professional help as part of long-term recovery support. Links Sisters In Sobriety Substack - find more tips, tricks, resources, and community Sisters In Sobriety Email  Sonia's EverBlume Website Sonia’s EverBlume Instagram Kathleen’s Website *Kathleen does not endorse any products mentioned in this podcast* Kathleen’s Instagram
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February 19, 2024
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The Sober Professional: Building Your Career Alcohol-Free

In today's episode of "Sisters in Sobriety," Sonia and Kathleen are diving into the world of work and sobriety, chatting about how our jobs and careers can play a big role in our journey towards a sober life. They're here to share laughs, stories, and tips on keeping your sobriety on track amidst deadlines and work functions. Get ready to ponder some juicy questions: Can our careers really affect our sobriety? How do you dodge the wine at work events? And what's the best way to deal with stress without reaching for a drink? Sonia and Kathleen have got some thoughts! You'll walk away with some handy advice on setting boundaries at work, finding supportive buddies in the office, and mastering the art of self-care to keep the stress (and the booze) at bay. Diving deeper into their personal stories, Sonia and Kathleen open up about their own sobriety and work-life journeys, sharing the highs, lows, and all the moments in between. They discuss how their careers impacted their sobriety, from the pressures of work events filled with alcohol to the challenges of maintaining balance in high-stress environments. And...join us for our exciting MOCKTAIL SEGMENT, where we'll indulge in tasting and reviewing two delightful mocktails, offering a refreshing twist on your favorite beverages without the alcohol. This is "Sisters in Sobriety," your go-to place for making sobriety and work-life not just manageable, but enjoyable. Don't forget to check out our substack for more tips, guidance, and sobriety support! Highlights [00:01:48] Discussion on work and sobriety as part of one's identity. [00:02:46] The challenge of balancing professional life with sobriety. [00:03:41] Work cultures that value partying as a challenge. [00:04:35] The empowerment found in navigating work stress soberly. [00:06:27] Kathleen shares her experience balancing professional life and sobriety. [00:07:39] Sonia discusses her stressors and triggers related to work and sobriety. [00:10:14] Sonia's story of selling her business and its impact on her sobriety. [00:11:32] Discussion on baseline mental health and workplace stress. [00:13:48] Sonia and Kathleen talk about workplace triggers and coping mechanisms. [00:17:38] Insight into Kathleen’s experience in corporate socializing and sobriety. [00:19:56] Managing professional relationships previously intertwined with alcohol. [00:22:18] Strategies for navigating work events where alcohol is present. [00:23:27] Disclosing a substance use disorder in the workplace. [00:27:28] Introduction to tasting mocktails segment. [00:28:50] Tasting and review of Gruvi Dry Secco. [00:31:06] Tasting and review of Gruvi Bubbly Rosé. Links Sisters In Sobriety Substack - find more tips, tricks, resources, and community Sisters In Sobriety Email Sonia's EverBlume Website Sonia’s EverBlume Instagram Kathleen’s Website *Kathleen does not endorse any products mentioned in this podcast* Kathleen’s Instagram
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February 15, 2024
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Relationships & Sobriety Q&A: Your Questions Answered

In this special Q&A episode, we delve into the complexities of maintaining sobriety while managing personal relationships. Through listener-submitted questions, Sonia offers insights into how sobriety can reshape dynamics, emphasizing the importance of open communication, setting boundaries, finding shared activities, and seeking external support. These practical tips aim to assist individuals and their partners in navigating the journey of sobriety together, fostering understanding and strengthening connections. This episode is an invaluable resource for anyone looking to balance their sobriety with healthy, supportive relationships.
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February 12, 2024
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Love Unbottled: Dating Without Drinking

In today’s episode of "Sisters in Sobriety," we’re spicing things up with a look at dating in sobriety, just in time for Valentine's Day! Join Sonia and Kathleen as they share laughs, wisdom, and a few awkward moments they’ve faced while navigating the dating world alcohol-free. They promise to make you smile and maybe blush, as they help you explore the joys and jitters of sober dating. What does dating look like when you're sober? Can you find true love without liquid courage? How do you handle a date at a bar? We're chatting about all this and more, sprinkling in some juicy stories and practical advice. You'll walk away with a fresh perspective on sober dating, armed with tips on how to enjoy authentic connections, communicate your needs, and why sobriety might just be your secret weapon in love. We’re breaking down the myths and celebrating the perks of clear-headed courting. And, because we love a good story, Sonia shares hilariously enlightening tales from her own dating adventures. It’s a reminder that the most memorable moments often come from the most unexpected situations and that sharing these moments with others can shift our outlook, encourage us to embrace vulnerability, celebrate spontaneity, and find beauty in the chaos of life. This is Sisters in Sobriety, your go-to place for changing your relationship with alcohol into something you love even more than your favorite rom-com. Don’t forget to check out our substack for all the tips, tricks, and tales you need to navigate sobriety with a smile! Highlights [00:02:00] Discussion on the opportunity sobriety provides for genuine relationships. [00:02:44] The positive impacts of sobriety on deepening relationships. [00:03:32] Comparison of sober dating to dating under the influence. [00:06:26] Advice on preparing for dating and establishing non-negotiables. [00:10:45] Sonia recounts dating experiences post-divorce and sober. [00:12:35] Discussion on setting boundaries in dating while sober. [00:14:02] Navigating early dating conversations about sobriety. [00:18:16] Setting and respecting boundaries with partners who drink. [00:20:02] Evaluating a partner's drinking habits in relation to personal comfort. [00:22:13] Identifying red flags in dating that could threaten sobriety. [00:24:20] Kathleen shares her experience of entering a new relationship sober. [00:27:05] Finding sober-friendly date activities. [00:28:22] Managing social situations involving alcohol with a new partner. [00:29:51] How sobriety impacts emotional vulnerability in relationships. [00:30:37] Characteristics of a healthy, supportive relationship for someone in recovery. [00:32:00] Dealing with rejection related to sobriety in the dating scene. Links Sisters In Sobriety Substack - find more tips, tricks, resources, and community Sisters In Sobriety Email Sonia's EverBlume Website Sonia’s EverBlume Instagram Kathleen’s Website *Kathleen does not endorse any products mentioned in this podcast* Kathleen’s Instagram
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February 8, 2024
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Socializing & Sobriety Q&A: Your Questions Answered

This special Q&A episode of "Sisters in Sobriety" focuses on navigating social situations while maintaining sobriety. Sonia, answers listener questions about handling events like work happy hours and bachelorette parties without alcohol. Key advice includes mental preparation, having non-alcoholic drinks handy, setting time limits, having a support system, and practicing self-care. Sonia emphasizes the importance of staying true to one's recovery goals and celebrating personal victories in sobriety.
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February 5, 2024
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Sobriety Together: Navigating Relationships in Recovery

Welcome to an uplifting episode of "Sisters in Sobriety"! Your hosts, Sonia and Kathleen, are here to sprinkle some fun and wisdom into the discussion of sobriety and relationships. They're bringing their own brand of humor and heartfelt advice to help you navigate the world of love and friendship without alcohol. Whether you're single, dating, or in a long-term relationship, this episode is all about finding joy and connection in sober living. Today, Sonia and Kathleen are diving into some of the big questions that come up when alcohol is no longer the third wheel in your relationships. How does becoming sober change your dating life? What happens to friendships when you're the only one not drinking? They'll tackle these questions with a mix of personal stories and listener experiences, making sure to keep the conversation light-hearted yet insightful. Get ready to walk away with some tangible advice and a fresh perspective on sober socializing. Our hosts will share their top tips for navigating social gatherings alcohol-free, maintaining meaningful connections, and even enhancing relationships with honesty and vulnerability. It's all about embracing the positives that come with a sober lifestyle and how it can lead to deeper, more authentic relationships. In our personal story segment, Sonia and Kathleen open up about their own journeys through sobriety and how it's impacted their romantic and platonic relationships. They'll share the laughs, the awkward moments, and the heartwarming realizations they've had along the way. It's a candid look at the ups and downs of navigating love and friendship while staying true to your sober self. This is "Sisters in Sobriety," your friendly neighborhood podcast for keeping life fun and fulfilling in sobriety. For more stories, laughs, and tips, be sure to check out our substack. [1:19] Sonia shares her personal struggles with relationships and sobriety. [1:44] Discussion on how sobriety changes relationship dynamics. [2:20] Kathleen highlights the positive impacts of sobriety on relationships. [00:03:10] Kathleen, as a couple's therapist, discusses the significant impact of substance abuse on relationships. [00:04:11] Sonia reflects on the alignment of behavior with values in sober relationships. [00:05:10] Examination of how different types of drinkers impact their relationships. [00:06:08] Sonia's personal experience of alcohol's role in her early relationship. [00:07:17] Kathleen shares how her drug use affected her past relationships. [00:08:24] Discussion on how socializing changes post-sobriety. [00:09:33] Challenges of being in social situations where others are drinking. [00:10:47] Importance of communication in adjusting to a partner's sobriety. [00:11:38] Discussion on how sobriety impacts communication in conflicts. [00:12:42] Insights into how sobriety affects intimacy in relationships. [00:14:12] Exploring personal growth in sobriety within a relationship. [00:15:11] The role of self-awareness in understanding the impact of sobriety on relationships. [00:16:57] Sonia's experience with personal growth and sobriety during the pandemic. [00:18:29] How creative outlets like photography and writing helped Sonia in her sobriety journey. [00:19:45] Sonia's ex-partner's reaction to her sobriety and the end of their relationship. [00:20:31] Strategies for finding new sober-friendly activities as a couple. [00:21:19] Effective communication strategies for couples in sobriety. [00:23:31] Steps to rebuild trust in a relationship affected by addiction. [00:25:16] Coping with feelings of betrayal in a relationship with a recovering addict. [00:26:52] Preparing for and handling potential relapses in a partner's recovery. [00:29:51] Addressing challenges with intimacy and trust rebuilding in sober relationships. [31:03]: Supporting a partner through addiction and sobriety, and the potential for sobriety to bring partners closer. Links Sisters In Sobriety Substack - find more tips, tricks, resources, and community Sisters In Sobriety Email Sonia's EverBlume Website Sonia’s EverBlume Instagram Kathleen’s Website *Kathleen does not endorse any products mentioned in this podcast* Kathleen’s Instagram
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January 29, 2024
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True North: Navigating Values on the Sober Journey

Get ready for a heart-to-heart on something we all think about but rarely chat about – our personal values! In this episode of "Sisters in Sobriety," your hosts Sonia and Kathleen are here to be your guides in a lively discussion. They'll help us uncover how our values can change and grow, especially through the ups and downs of sobriety. It's all about finding what truly matters to you and how it can light up your life in the most unexpected ways. So, what's on the table today? We're diving into all things values – those little nuggets that steer our lives. Ever wondered how our values shape who we are, especially when life throws us a curveball like sobriety? How do we even figure out what our true values are, and what happens when they clash with what others expect of us? Sonia and Kathleen are ready to tackle these big questions with a mix of humor and heart. In today's chat, you're not just listening; you're taking away some real gems to think about. We're breaking down how to spot your core values and why they're the secret sauce to making choices that really feel right. There's a little bit of soul-searching, a sprinkle of psychology, and a whole lot of real talk about how our values shift and grow, especially through the journey of recovery. Sonia opens up about her own rollercoaster ride – from chasing what she thought she should value to discovering what truly makes her heart sing. She recounts her journey from adopting externally imposed values, such as success and financial achievement, to discovering and embracing her true values during her sobriety journey.  It's a story many of us can relate to, full of twists, turns, and those lightbulb moments that change everything. Join Sisters in Sobriety on Substack for exclusive access to practical worksheets, insightful tips and tricks, and a supportive community 00:02:00 | Importance of listening to one's body and slowing down 00:03:00 | Taking steps to minimize stress and prioritize self-care 00:05:00 | Importance of defining personal values 00:06:00 | Definition of values as guiding principles 00:08:00 | Practical ways to define values through reflection and introspection 00:09:00 | Using a peak experience exercise to identify values 00:10:00 | Utilizing worksheets to explore and choose values 00:11:00 | Benefits of having defined values as a guiding force 00:12:00 | Personal values as a north star for decision making and life direction 00:12:41 | Freedom and courage as core values 00:13:18 | The changing meaning of courage 00:14:00 | James Baldwin quote: "Nothing can be changed until it is faced" 00:15:00 | Reflection on values before sobriety 00:16:00 | The emptiness of pursuing values without a why 00:17:00 | Struggling with values and feeling unfulfilled 00:18:00 | The shift in values after getting sober 00:19:00 | Embracing values that don't align with ourselves 00:20:00 | Reasons for adopting values from others 00:21:00 | The impact of cultural, societal, and familial values 00:22:00 | The value of money and its impact on self-worth 00:23:00 | Reflecting on past luxury vacations 00:24:00 | The importance of time and meaningful gestures 00:24:13 | Giving time vs. giving money 00:26:00 | Changing values in relationships 00:26:36 | Reflecting on past values 00:27:22 | How values affected relationships 00:28:00 | Sobriety as a catalyst for value shift 00:29:00 | Divorce as a reflection of values 00:30:00 | Aligning values with authentic self 00:31:00 | Techniques to define values 00:32:00 | Shifting values over time 00:33:00 | Reflecting on inherited values Links Sisters In Sobriety Substack - find more tips, tricks, resources, and community Sisters In Sobriety Email Sonia's EverBlume Website Sonia’s EverBlume Instagram Kathleen’s Website *Kathleen does not endorse any products mentioned in this podcast* Kathleen’s Instagram
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January 22, 2024
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Imperfectly Sober: Embracing Self-Compassion to Navigate Recovery

In this episode of Sisters in Sobriety, Kathleen and Sonia discuss the importance of self-compassion in sobriety and everyday life. They explore the concept of self-compassion, its role in personal growth, and practical tips for implementing self-compassion practices. The conversation highlights the need to treat oneself with kindness, understanding, and forgiveness, and how self-compassion can lead to healthier relationships and boundaries. The episode emphasizes the power of self-compassion in overcoming setbacks and embracing one's humanity. In today's discussion, we tackle essential questions: How do we define self-compassion in the context of recovery? What makes it different from self-indulgence or self-pity? Sonia and Kathleen explore these themes, delving into the psychology behind self-compassion and its impact on healing and growth. They discuss how self-compassion can be a transformative tool in the recovery journey, helping individuals to overcome setbacks and build resilience. Listeners will gain a deeper understanding of key concepts such as the balance between self-compassion and accountability, the role of mindfulness in recognizing self-critical thoughts, and strategies for nurturing a compassionate inner voice. These insights are grounded in real-life experiences and psychological principles, providing listeners with practical and empathetic approaches to integrating self-compassion into their recovery process. Sonia and Kathleen share their own experiences with self-compassion in their sobriety journey and the challenges and victories in practicing self-kindness. By the end of the episode, listeners will have a richer understanding of self-compassion's role in recovery, equipped with strategies and insights to apply in their own journey toward healing and growth. This is Sisters in Sobriety, a podcast brought to you by EverBlume , the support community that helps women change their relationship with alcohol. Highlights: 00:03:45 | Definition of self-compassion and its importance in sobriety 00:05:11 | The struggle of practicing self-compassion 00:06:00 | Reflecting on the definition of self-compassion 00:07:00 | Viewing mistakes as learning opportunities 00:08:00 | Implementing self-compassion and self-care 00:09:00 | Importance of forgiveness and understanding in self-compassion 00:09:52 | Overcoming self-loathing and trying again 00:10:06 | Personal meaning of self-compassion 00:09:55 | Questioning the point of trying again after making mistakes 00:10:30 | Differentiating between self-pity and self-compassion 00:11:13 | Allowing oneself to feel emotions without self-criticism 00:12:00 | Taking responsibility without placing blame 00:14:41 | Recognizing the significance of self-compassion in life 00:16:00 | Understanding accountability in relationships 00:19:10 | Setting boundaries based on self-compassion 00:20:02 | Identifying and enforcing hard no's in relationships 00:20:54 | The importance of self-compassion in relationships 00:21:48 | The role of mindfulness in self-compassion 00:22:46 | Practical tips for cultivating self-compassion 00:25:00 | The significance of self-compassion in sobriety 00:30:00 | The challenge of practicing self-compassion 00:32:00 | Understanding the humanness and collective nature of self-compassion 00:32:20 | None of us are perfect, showing compassion to ourselves Links: Sisters In Sobriety | EverBlume Website Sisters In Sobriety | EverBlume Instagram Sisters In Sobriety | EverBlume Email Kathleen’s Website *Kathleen does not endorse any products mentioned in this podcast* Kathleen’s LinkedIn Kathleen’s Instagram
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January 14, 2024
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Building a Sober Self-Care Toolkit: Reclaiming Joy Through Boundaries and Wellness

Welcome to "Sisters in Sobriety," where hosts Sonia and Kathleen dive into the vital topic of self-care, especially in the context of sobriety. Your hosts Sonia and Kathleen explore the essential theme of self-care in sobriety. In today’s episode, they will guide you, our dear listeners, through understanding and implementing self-care practices that nurture your mental, emotional, and physical well-being. In this episode, they delve into pressing questions. They take self-care beyond the conventional ideas of relaxation. What role does self-care play in the journey of sobriety? And how can self-care practices evolve and adapt to life’s changes? You'll learn about the critical aspects of self-care, including the importance of setting boundaries, the challenge of finding joy in activities outside of alcohol, and the significance of community and support in maintaining sobriety. Get ready for a personal story segment, where Sonia and Kathleen share their own experiences with self-care. They discuss how their self-care practices have evolved over the years, especially in relation to their sobriety journey. This is "Sisters in Sobriety," a podcast brought to you by EverBlume, the support community that helps women change their relationship with alcohol. 0:01:24 | Definition of self-care as caring for mental, emotional, and physical health 00:03:00 | Importance of self-care in recovery and creating a safe environment 00:03:26 | Importance of self-care tools and routines for sobriety 00:05:01 | Implementing self-care through setting boundaries and removing toxic people 00:05:56 | Self-care as treating oneself with love and nurturing 00:06:39 | Reparenting oneself and talking to oneself with kindness and compassion 00:07:00 | Challenging negative self-talk and body image issues 00:09:44 | Self-care practice of looking in the mirror and expressing self-love 00:09:58 | Kathleen reflects on her journey of self-care and sobriety. 00:13:23 | Sonia shares her self-care journey and the importance of being authentic. 00:15:00 | Sonia discusses the importance of listening to her inner voice. 00:17:00 | Kathleen explains how therapy is a form of self-care. 00:18:52 | Sonia acknowledges that self-care doesn't always feel amazing. 00:19:34 | Kathleen discusses the emotional impact of therapy sessions. 00:20:47 | Setting boundaries in self-care. 00:23:00 | Importance of "doing nothing" as self-care. 00:24:00 | Struggles with prioritizing rest and relaxation. 00:27:00 | Evolution of self-care routine over the past years. 00:29:00 | Finding connection in the sober community. 00:30:00 | Importance of sober community in sobriety journey. 00:31:00 | Challenges of having a spouse or friends who drink. 00:32:00 | Setting clear boundaries around alcohol and prioritizing sobriety. 00:33:45 | Developing a support network and expressing gratitude for support. 00:36:26 | Self-care doesn't always feel good in the moment. Links: Sisters In Sobriety | EverBlume Website Sisters In Sobriety | EverBlume Instagram Sisters In Sobriety | EverBlume Email  Kathleen’s Website *Kathleen does not endorse any products mentioned in this podcast* Kathleen’s LinkedIn Kathleen’s Instagram
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January 8, 2024
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Sobriety's Ripple Effect: Changes You Didn't See Coming

In this episode of "Sisters in Sobriety," Sonia and Kathleen dive into the often unexpected twists and turns that accompany the journey of sobriety. They'll guide you through understanding the far-reaching impacts of choosing a sober lifestyle, revealing both the challenges and triumphs that come with this significant life change. This episode poses critical questions: What changes, both anticipated and surprising, occur when one adopts a sober lifestyle? How does sobriety affect relationships, personal values, and daily routines? The conversation delves into these aspects, exploring how sobriety can reshape one's life, identity, and interactions with others. You will gain insights into the complex interplay between sobriety and personal development. The episode highlights how sobriety can lead to a deeper understanding of one’s values, the importance of coping mechanisms, and the impact of sobriety on physical and mental health. These educational takeaways provide a comprehensive view of the transformative journey of sobriety. Sonia shares her personal story of sobriety, detailing how it led to significant changes in her relationships and self-perception. This segment provides a heartfelt glimpse into the realities of navigating life's changes while maintaining sobriety, offering listeners both inspiration and relatable experiences. This is "Sisters in Sobriety," a podcast brought to you by EverBlume , the support community that helps women change their relationship with alcohol. 00:00:00 | Introduction to the podcast and topic of discussion 00:00:12 | Discussion about Christmas celebrations 00:01:51 | Importance of being organized and sticking to routines 00:02:33 | Conversation about expectations people have of sobriety 00:04:00 | Introduction to the challenges and unexpected changes in sobriety 00:05:00 | Detrimental effects of high expectations on sobriety 00:06:00 | Advice for those considering sobriety and managing expectations 00:08:00 | Importance of ongoing effort and seeking support in recovery 00:09:00 | Discussion about the reality of sobriety compared to expectations 00:10:00 | Personal experiences and surprises in sobriety revealed 00:10:37 | Disappointment with using alcohol to numb emotions during divorce 00:11:21 | Realization that sobriety is an ongoing process 00:11:50 | Unexpected loss of friends due to sobriety 00:12:47 | Underestimation of shame and emotional impact of sobriety 00:16:10 | Physical benefits of sobriety, such as increased energy and better sleep 00:17:21 | Positive surprises of sobriety, including more free time and discovering new hobbies 00:19:27 | Transformation of relationships, health, and daily routine through sobriety 00:21:34 | Need for therapy and treatment of anxiety and depression 00:21:55 | Whole world opening up through the process of transformation 00:21:55 | Transformation process and its impact on relationships, health, and routine 00:23:30 | Self-medicating mental health issues and addiction 00:25:22 | Physical improvements after quitting alcohol 00:26:28 | Possibility of transferring addiction to other areas 00:28:00 | Addressing underlying issues and having support to prevent addiction transfer 00:30:00 | Importance of daily routine and habits for relief 00:32:19 | Mixed impact of sobriety on relationships 00:33:00 | Shift in values as a result of clarity 00:33:24 | Desire to help others get sober and embrace second chances 00:34:34 | Transformation and growth in sobriety 00:35:20 | Lifestyle incompatibility led to growing apart and abrupt separation for Sonia 00:36:12 | Experiencing pain and feeling alienated by partner's new lifestyle 00:38:00 | Importance of valuing and supporting sobriety in relationships 00:38:59 | Changes in values and the impact on relationships in sobriety 00:39:46 | Difficulty reconciling personal growth with partner's choices 00:40:52 | Negative effects on relationships due to lifestyle differences and emotional changes 00:42:53 | Challenges in relationships due to different priorities and codependency 00:44:00 | Realization that sobriety reveals true values and identity [00:45:28] | Fear of sharing narrative about husband leaving due to sobriety [00:45:45] | Reframing the reason for the marriage ending [00:46:10] | Values were revealed and not in alignment [00:46:29] | Acceptance became easier after realizing the misalignment in values Links: Sisters In Sobriety | EverBlume Website Sisters In Sobriety | EverBlume Instagram Sisters In Sobriety | EverBlume Email Kathleen’s Website *Kathleen does not endorse any products mentioned in this podcast* Kathleen’s LinkedIn Kathleen’s Instagram
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January 1, 2024
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Dry January Tips, Tales, and Mocktail Tastes

In today’s episode, we dive into the timely topic of “Dry January” - a month dedicated to abstaining from alcohol. Kathleen will share her inspiring journey, emphasizing how a period of abstinence from drugs was the catalyst for her sobriety, and the unique challenges that alcohol presented due to its social acceptance. Sonia will explore the various drinking patterns and the importance of recognizing when alcohol may be more than just a casual habit. We'll unpack the importance of medical advice, seeking further abstinence, and finding the right support systems. Kathleen reminds us to do our research and reflects on her all-or-nothing approach to life's indulgences, sharing how an eight-week cleanse from substances dramatically shifted her perspective. We will chat about the benefits that come with a break from booze: the joys of waking up clear-headed, the potential for weight loss, and the overall boost to your health and relationships. But it's not all smooth sailing, as we'll also talk about the potential for a pendulum swing back to binge drinking. We don't just theorize. We are also putting our taste buds to the test with a couple of mocktail reviews. Will the complex flavor profile of the St. James 101 bitter aperitif spritz win the day, or will the fruity notes of the Hiyo peach mango drink with natural nootropics and adaptogens come out on top? Kathleen and I have our opinions, and we're excited to sip and share. So, grab your favorite non-alcoholic beverage, and let's explore the ins and outs of Dry January together. Maybe you'll be inspired to join the movement or simply gain a deeper understanding of your own relationship with alcohol. And as always, we welcome your stories and insights. Be sure to find us on social media and let's continue the conversation. Ready? Let's get into it! 0:01:48 | Explanation of dry January and its benefits 0:03:20 | Tips and strategies for starting dry January 0:05:12 | Importance of reflection and goal-setting for dry January 0:06:14 | Questions to ask oneself during dry January 0:07:10 | Personal experiences with periods of abstinence 0:08:02 | Challenges and triggers for going back to drinking 0:09:44 | Factors influencing the decision to drink or be abstinent 0:12:06 | Possible outcomes of dry January: positive and negative [0:12:47] | Epic return to drinking after abstinence discussed [0:14:08] | Positive effects of abstinence: improved sleep, weight loss, better skin, improved relationships [0:15:32] | Different experiences during dry January: some find it easy, others struggle [0:16:09] | Kathleen's experience with abstinence from drugs and alcohol [0:18:00] | Can't go a month without drinking: possible problematic drinking [0:19:20] | Various unhealthy patterns of drinking discussed [0:19:40] | Recommendations for those concerned about their relationship with alcohol [0:22:23] | Reflection and mindfulness during abstinence [0:23:24] | Discussion on the potential of dry January as a gateway to sobriety 0:25:14 | Kathleen describes the Sir James 101 Spritz beverage 0:25:36 | Kathleen and Sonia discuss the complexity and refreshing nature of the drink. 0:26:13 | They agree that the drink would be suitable for ordering at a bar. 0:27:14 | Kathleen rates the likelihood of recommending the drink as 8 or 9 out of 10. 0:28:23 | They try the Hiyo peach mango drink and discuss its taste and ingredients. 0:30:00 | Kathleen mentions the marketing of the drink towards people living a sober lifestyle. 0:31:23 | Sonia rates the likelihood of recommending the drink between 5 and 8 out of 10. 0:32:09 | Kathleen expresses that she would not consider the Hiyo peach mango drink a mocktail. 0:32:16 | They conclude that the Sir James 101 Spritz is the winner. Links: EverBlume Website EverBlume Instagram EverBlume Email - info@joineverblume.com Sonia’s LinkedIn Kathleen’s Website *Kathleen does not endorse any products mentioned in this podcast* Kathleen’s LinkedIn Kathleen’s Instagram
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December 27, 2023
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Midnight Reflections: Embracing A New Way to Celebrate New Year's Eve

In this uplifting episode of "Sisters in Sobriety," hosts Kathleen and Sonia bring a light-hearted touch to the serious topic of staying sober during New Year's Eve. With warmth and humor, they recount their own past holiday experiences, marked by not-so-glamorous moments of substance abuse, and compare them to their now joy-filled, sober celebrations. Kathleen and Sonia take us through the often overwhelming social pressures and emotional challenges that come with the holiday season, yet they keep the mood buoyant by sharing their favorite alternative sober celebration ideas. Whether it's hosting a cozy get-together, enjoying a lively sober event, or simply taking in the beauty of nature, they remind us that there are countless ways to make New Year's Eve special and memorable without alcohol. The duo emphasizes the shift in perspective that sobriety brings, turning New Year's Eve from a potential obstacle into an opportunity for gratitude and reflection. They sprinkle their conversation with encouraging and hopeful quotes, like Sonia's humorous take on relearning how to party sober and Kathleen's expressions of deep gratitude for the new life she has found in sobriety. Listeners are invited to join in on this heartfelt yet light-hearted conversation, where laughter and wisdom go hand in hand. Kathleen and Sonia show that sobriety doesn't mean missing out on fun—it means rediscovering joy in a more meaningful and fulfilling way. Tune in for a dose of positivity and inspiration on how to turn New Year's Eve into a celebration of new beginnings and true happiness. 00:00:00 | Celebration of download milestone! 00:02:16 | Reasons why New Year's Eve is tough to stay sober 00:04:00 | Importance of having a plan for a sober New Year's Eve 00:04:43 | Ways to reframe the idea of New Year's Eve 00:07:00 | Sonia's experience of being sober on New Year's Eve 00:08:00 | Kathleen's experience of being a messy drinker on New Year's Eve 00:09:00 | Story of Kathleen's New Year's Eve where she found herself high, cold, and stranded 00:10:00 | Reflection on the past and commitment to sobriety 00:11:00 | Conclusion and end of the transcript 00:11:48 | Risky behavior and addiction to risk-taking 00:15:21 | Shift in priorities after getting sober 00:17:15 | Drug and alcohol-free New Year's Eves 00:19:32 | New Year's Eve as a time for reset and renewal 00:20:22 | New Year's resolutions and gratitude 00:22:00 | New Year's Eve activities and possibilities 00:23:29 | New Year's Eve retreat ideas 00:25:37 | Exploring alternative plans for staying sober on New Year's 00:26:00 | Hosting a sober gathering with a friend and kids 00:27:58 | Emphasizing the freedom and possibilities of being sober 00:28:14 | Reflecting on the gratitude of being in control and sober
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December 21, 2023
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Sober Holidays: Surviving & Thriving Through Christmas

Hey there, lovely listeners! It's that time of the year again, and Sonia and Kathleen are here to chat about the glitter and tinsel of the holiday season, all while keeping our glasses alcohol-free. They’re sharing our own stories and tips on how to stay sober and joyful during this festive time. The holidays can be a jolly jumble of joy and stress, right? From the aroma of mulled cider to the clinking of glasses, we're surrounded by cheerful temptations. But fear not, they’ve got some tricks up our sleeves to stay on the merry path of sobriety. They'll delve into those sneaky triggers, like the endless parties, the sometimes overwhelming family gatherings, and even those off-hand comments from Uncle Joe about why you're not having a drink. Mindfulness is our holiday mantra. They're talking about staying present and savoring each moment, whether it's the twinkle of Christmas lights or the laughter of friends, all without that extra glass of eggnog. And let's not forget about those surprise triggers that pop up like unannounced carolers. They've both been there and will share how they learned to navigate these situations with grace and a good sense of humor. Setting boundaries is like wrapping yourself in a cozy blanket. They discuss why it's okay to say no to certain events or to step away for a bit of quiet time. It's all about taking care of you. Lastly, they chat about creating new traditions that don't center around alcohol. From festive mocktails to winter walks, there are so many ways to celebrate that keep the spirit high and the spirits low. As a special treat they have a review of two alcohol-free bellinis - Cipriani White Peach Bellini and Mingle Blackberry Hibiscus Bellini! Join them as they laugh, share, and sip a mocktail or two!  Let's make this holiday season one filled with warmth, connection, and sober celebrations! This is Sisters in Sobriety, a podcast brought to you by EverBlume , the support community that helps women change their relationship with alcohol. Highlights: 0:30 | Reasons why the holiday season can be difficult for those avoiding alcohol 3:14 | How mindfulness can help with triggers 4:47 | Unexpected triggers during the holidays 5:58 | Kathleen's struggles during her first sober holiday 8:54 | Sonia's struggles during her first sober holiday 10:37 | Sonia's epic drunken Christmas fail in 2007 12:18 | Triggers for binge drinking during the holidays 13:36 | Coping mechanisms and setting boundaries to avoid binging 16:37 | How to stay sober when you’re having a tough year 17:26 | Importance of showing up and using your tools for sobriety 20:00 | Creating new traditions during holidays 21:17 | Seeking support wherever you can get it 23:32 | Alcohol-free alternatives 25:00 | The need to address isolation and seek support if feeling isolated. 25:23 | Having a plan before entering difficult situations is crucial. 25:50 | The importance of having a plan to stay sober on New Year's Eve. 26:00 |  A review of 2 Christmas Bellinis! Links: EverBlume Website EverBlume Instagram EverBlume Email - info@joineverblume.com Sonia’s LinkedIn Kathleen’s Website *Kathleen does not endorse any products mentioned in this podcast* Kathleen’s LinkedIn Kathleen’s Instagram
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November 9, 2023
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Like a turtle without a shell: stepping into early sobriety

In today’s episode of Sisters in Sobriety , Kathleen and Sonia talk about early sobriety, a chapter of your journey that will come with many changes! From new physical sensations, to heightened senses, early sobriety is a time for reset, and stripping your mental health to the bones. So today, your hosts help you navigate this period of vulnerability and sober reinvention. For both Sonia and Kathleen, early sobriety was synonymous with vivid new emotional experiences and personal reckonings. So they’ll set out to answer the questions you might be pondering yourself: is quitting alcohol a “once and for all” kind of business? Or is moderate drinking an option? How to minimize situations that trigger cravings? How to continue socializing without drinking? What happens if you slip? Do you have to call that “relapse”? And during this transition, what does a good support system look like? Let Kathleen and Sonia walk you through your first steps into sobriety, as you get acquainted with a whole new alcohol-free life! Throughout the episode, you’ll hear about healthier coping mechanisms, sober routines, mindfulness techniques, goal-setting and sobriety support networks. This week, you will also hear the second chapter of Kathleen and Sonia's personal story of growth! Last episode, they told you about their early adult years, and Kathleen’s life-changing “rehab” experience. Today, join them again on their journey of family and sobriety, as they tell you how they met! Spoiler alert: Sonia’s brother had something to do with it. But there was still a long way to become family. This is Sisters in Sobriety , a podcast brought to you by EverBlume , the support community that helps women change their relationship with alcohol. Highlights: Defining early sobriety (1:30) Kathleen’s first dry date (4:53) Sonia on her brother’s sobriety (7:01) When Kathleen meets Sonia (9:04) A whirlwind romance (10:52) Understanding the goal of early sobriety (12:19) What a healthier lifestyle looks like (15:12) Why the “all or nothing” method does not work (16:25) The ins and outs of seeking professional help (18:00) “Triggers are everything” - how to renew your social environments (20:11) When Kathleen’s engagement wreaks havoc (22:09) Drinking to cope with family feuds (24:18) How to host a sober wedding (24:59) Connecting as a family: when Kathleen gets pregnant (26:06) Sonia’s early thoughts on sobriety (29:03) What to do on a hard day (30:13) Why a slip carries valuable information (32:39) The role of self-compassion in a slip (33:56) Boundaries and a support system: your barrier against a slip (35:32) Personal takes on milestones and anniversaries (36:50) Sonia and Kathleen’s personal takeaways (38:34) Links: EverBlume Website EverBlume Instagram Sonia’s LinkedIn Kathleen’s Website Kathleen’s LinkedIn Kathleen’s Instagram
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December 18, 2023
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Being there every step of the way: finding support in sobriety

At the heart of every sobriety journey, there is a support community. Be it friends, family, or regular community groups… We all get by with a little help! So in this episode of Sisters in Sobriety , Sonia and Kathleen discuss what true support looks like in sobriety, and how to find it. As with everything else in sobriety, support is personal; there is no one size fits all solution. So today, Kathleen and Sonia will cover key questions to help you identify your needs: can friends and family be your main support system? What should you do if they’re not helping? What’s the difference between AA and other support communities? Is it normal to feel really uncomfortable in a group setting? And perhaps most importantly: what are the signs that you have found your people? Throughout this episode, you will hear about different types of support systems, from in-person groups, to online communities. You will learn how accountability and story-telling can help your recovery, and understand better the difference between coaching and therapy. Last but not least, your hosts will be sharing the fourth and final chapter of their personal story of growth, family and sobriety. Previously, Sonia and Kathleen have told you about their youth, how they became sober, and supported each other through thick and thin. Now, they share how divorce and grief can still lead to a perfect moment, made of undying strength, new life trajectories, and a whole lot of family love. You will hear it at every turn: it takes a village to stay sober in a very non-sober world. This is Sisters in Sobriety , a podcast brought to you by EverBlume , the support community that helps women change their relationship with alcohol. Highlights: What does a sobriety support system look like? (2:05) Finding support through big life transitions (3:48) How Kathleen became a life coach and psychotherapist (5:20) When Sonia’s sobriety broke her marriage (6:23) How Sonia’s system helped her maintain sobriety during her divorce (7:33) “I was with her every step of the way”: support seen from the other side (8:44) Hearing people’s stories to find motivation (10:07) Sobriety support comes in many shapes and sizes (11:24) Understanding the different types of sobriety groups (12:40) What’s the difference between therapy and coaching? (13:47) Signs that a group is right for you (16:55) How Sonia got the idea of EverBlume (19:05) Becoming a recovery coach and kicking business into action! (20:36) What EverBlume looks like today (22:18) Back to present time: “You stick together, you get stronger” (23:12) How to recognise that you need additional support (24:53) Accountability as a tool in recovery (27:58) A slip doesn’t mean you are back to square one (29:20) The role of friends and family in sobriety support (30:35) What your close circle should not do (33:36) Kathleen and Sonia’s personal takeaways (35:00) Links: EverBlume Website EverBlume Instagram Sonia’s LinkedIn Kathleen’s Website Kathleen’s LinkedIn Kathleen’s Instagram
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December 11, 2023
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Embracing who you really are: reaching emotional sobriety

You’ve heard of early sobriety, you’ve felt the very real changes of physical sobriety… But have you come across “emotional sobriety” yet? No? Well this is your chance to learn! Welcome back to Sisters in Sobriety , the podcast that talks about sobriety, addiction and everything in between. In this new episode, Kathleen and Sonia discuss the somewhat elusive, yet life-transforming concept of “emotional sobriety”. And if you’re not sure what that means; worry not! Today, Sonia and Kathleen help you figure out what emotional sobriety might look like for you . They also give you the tools you need to reframe your emotional mindset, acquire better coping mechanisms… And make your white-knuckling days feel like a distant nightmare! As they discuss their own experiences with emotional sobriety, Kathleen and Sonia will also wonder: Do you have to be emotionally sober all the time ? What happens if you’re not? How can you change your approach to sobriety with new routines, and mindful practices? What are the signs that you might be losing your balance in sobriety? And how can you turn the hard times into the stuff that keeps you going? As they walk you through these delicate questions, Kathleen and Sonia also share a new chapter in their personal story of growth, as sisters-in-law and sisters in sobriety! Today, they tell you how they came together as a family, and stood side by side, through the good times and the bad. Brace yourself for an episode rich with emotions, and life-long lessons. This is Sisters in Sobriety , a podcast brought to you by EverBlume , the support community that helps women change their relationship with alcohol. Highlights: Defining “emotional sobriety” (1:46) Emotional sobriety as a very personal thing (3:25) Sonia’s first steps towards emotional sobriety (6:28) From “white knuckling it” to finding support in recovery (7:45) When Kathleen becomes a mom…  (9:24) …And Sonia, an auntie (again!) (10:32) Sonia’s first sober vacation: learning to trust yourself again (12:12) Kathleen and Sonia become family (13:50) Learning to practice emotional sobriety (15:57) Kathleen’s day-to-day meditation tips (18:14) “Turning pain into purpose” (20:36) A fateful holiday to Hawaii (22:14) The end of a marriage (26:00) Navigating significant relationships through a divorce (28:33) When relapse feels like grief (29:36) Being “dry drunk”: how emotional sobriety plays into relapse (31:31) Signs you might not be emotionally sober (32:35) How to encourage someone to work on their emotional sobriety? (36:03) “One minute at a time” (38:20) Sonia and Kathleen’s personal takeaways (40:14) Links: EverBlume Website EverBlume Instagram EverBlume Email Sonia’s LinkedIn Kathleen’s Website Kathleen’s LinkedIn Kathleen’s Instagram
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December 4, 2023
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Like a turtle without a shell: stepping into early sobriety

In today’s episode of Sisters in Sobriety , Kathleen and Sonia talk about early sobriety, a chapter of your journey that will come with many changes! From new physical sensations, to heightened senses, early sobriety is a time for reset, and stripping your mental health to the bones. So today, your hosts help you navigate this period of vulnerability and sober reinvention. For both Sonia and Kathleen, early sobriety was synonymous with vivid new emotional experiences and personal reckonings. So they’ll set out to answer the questions you might be pondering yourself: is quitting alcohol a “once and for all” kind of business? Or is moderate drinking an option? How to minimize situations that trigger cravings? How to continue socializing without drinking? What happens if you slip? Do you have to call that “relapse”? And during this transition, what does a good support system look like? Let Kathleen and Sonia walk you through your first steps into sobriety, as you get acquainted with a whole new alcohol-free life! Throughout the episode, you’ll hear about healthier coping mechanisms, sober routines, mindfulness techniques, goal-setting and sobriety support networks. This week, you will also hear the second chapter of Kathleen and Sonia's personal story of growth! Last episode, they told you about their early adult years, and Kathleen’s life-changing “rehab” experience. Today, join them again on their journey of family and sobriety, as they tell you how they met! Spoiler alert: Sonia’s brother had something to do with it. But there was still a long way to become family. This is Sisters in Sobriety , a podcast brought to you by EverBlume , the support community that helps women change their relationship with alcohol. Highlights: Defining early sobriety (1:30) Kathleen’s first dry date (4:53) Sonia on her brother’s sobriety (7:01) When Kathleen meets Sonia (9:04) A whirlwind romance (10:52) Understanding the goal of early sobriety (12:19) What a healthier lifestyle looks like (15:12) Why the “all or nothing” method does not work (16:25) The ins and outs of seeking professional help (18:00) “Triggers are everything” - how to renew your social environments (20:11) When Kathleen’s engagement wreaks havoc (22:09) Drinking to cope with family feuds (24:18) How to host a sober wedding (24:59) Connecting as a family: when Kathleen gets pregnant (26:06) Sonia’s early thoughts on sobriety (29:03) What to do on a hard day (30:13) Why a slip carries valuable information (32:39) The role of self-compassion in a slip (33:56) Boundaries and a support system: your barrier against a slip (35:32) Personal takes on milestones and anniversaries (36:50) Sonia and Kathleen’s personal takeaways (38:34) Links: EverBlume Website EverBlume Instagram Sonia’s LinkedIn Kathleen’s Website Kathleen’s LinkedIn Kathleen’s Instagram
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November 28, 2023
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Drinking works, until it doesn’t: making the decision to quit.

Welcome to Sisters in Sobriety! In this very first episode, meet your hosts, Kathleen and Sonia, as they bring you to the start of your sobriety journey and discuss the big question: what does it mean to quit drinking? Quitting is the first step of many to embrace sobriety! It is your first moment of recognition and empowerment; to let go of what is holding you back, and start building a healthier life, without alcohol. Today, your hosts cover the questions that everyone in the sober community grapples with: what does quitting mean, actually? Is it a once-and-for-all decision? What kind of drinking is considered “problematic”? How can you tell if someone is struggling with their alcohol consumption? And is an intervention a good idea? (Spoiler alert: maybe not!) In this episode, Kathleen and Sonia also unveil their personal story of growth! Step back in time, to hear their unique tale of family and sobriety. Today, your hosts look back on their early years, reflecting on how they built their own consumption habits in childhood and young adulthood. Between their student life at the University of Toronto, blooming careers fueled by the “work hard play hard” method, and a fateful yoga retreat in Mexico… There is a lot to tell. Stay tuned for insights into what grey area drinking is, how habit-stacking works, what constitutes a healthy sober environment, and how you can test out sobriety on your own terms! Because in the end, what matters is that you get there, “whatever it takes” as Sonia would say. This is Sisters in Sobriety , a podcast brought to you by EverBlume , the support community that helps women change their relationship with alcohol. Highlights: What does it mean to “quit” drinking? (00:59) Sonia’s early experiences with self-medicating (03:08) How Kathleen grew up as an only child (04:40) Using alcohol to socialize as a student (06:01) Spotting the signs of an alcohol use disorder (08:02) The importance of being honest with yourself (10:11) Why drinking doesn’t work (11:40) Unpacking the concept of “habit stacking” (12:55) How environment impacts your drinking and cravings (15:22) When dental school tamped down Sonia’s drinking (18:52) Kathleen’s corporate career and associated parties (20:56) Sonia’s slow descent into drinking (22:40) A sober awakening: when Kathleen’s life took a turn (24:38) The benefits of rehab (27:30) Defining the concept of “grey area drinking” (29:03) How to talk to a loved one about their drinking? (31:12) Values as a roadmap to sobriety (33:26) Sonia and Kathleen’s personal takeaways (35:46) Understanding that your life can improve so much (37:10)
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November 9, 2023
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Introducing Sisters in Sobriety

You know that sinking feeling when you wake up with a hangover and think: “I’m never doing this again”? We’ve all been there. But what happens when you follow through? Sonia Kahlon and Kathleen Killen will tell you, because they did it! They went from sisters-in-law, to Sisters in Sobriety. In this podcast, Sonia and Kathleen invite you into their world, as they navigate the ups and downs of sobriety, explore stories of personal growth and share their journey of wellness and recovery. Get ready for some real, honest conversations about sobriety, addiction, and everything in between. Wherever you are on your sobriety journey, join them! And enjoy a weekly dose of vulnerability, mutual support... And much needed comic relief.
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