Podcasts about SMART Recovery

In today's episode, Colleen dismantles one of the most common mindset traps she see's in her clients: the belief that anxiety is something to get rid of. If you've ever said, “I'm just an anxious person,” or used alcohol to calm your nerves before a flight, presentation, or party—you're not alone. But what if anxiety itself isn't the problem? She'll walk you through a real client breakthrough where they shifted the focus away from “less anxiety” and toward something far more powerful: a regulated nervous system. You'll learn why trying to “not drink” or “not be anxious” backfires neurologically, and what to focus on instead.

After 10 months of consistent progress, one of my clients recently found herself drinking every day for two weeks. In this episode, I walk you through the private coaching conversation we had—what really caused the setback, how she responded, and why it had nothing to do with alcohol. If you've ever told yourself “I should be farther along by now,” or felt the crushing weight of shame after slipping into old patterns, this episode is a must-listen. You'll learn how to recognize when you're caught in a thinking problem—not a drinking problem—and how to respond in a way that propels you forward instead of holding you back. What You'll Learn: Why over-drinking isn't a sign of failure—but an invitation to go deeper The biological reason why stress makes you revert to old coping habits How thoughts like “I don't have enough time” silently sabotage your behavior Why the perception of failure activates the “kill-switch” for your motivation The power of slowing down, asking for help, and telling yourself the truth Key Insight: You can't change your drinking without changing your thinking. And you can't change your thinking if your body is in a stress response. Emotional sobriety means learning to create enough internal safety that you can question your own thoughts—without collapsing into shame.   —Want daily updates from me? Find me on TikTok @hangoverwhisperer and IG @thehangoverwhisperer and YouTube https://www.youtube.com/@hangoverwhisperer   —Click here to BOOK A DISCOVERY CALL if you're ready to fully commit to your personal growth and do the work to get emotionally sober. Side effects include an 80 percent reduction in drinking.   —Do you want coaching from Colleen on a situation you're struggling with? Click here to submit your question. Your name will not be mentioned on air!   

In today's episode, you'll hear a deeply personal story about the night Colleen's college-age kids brought home a big bottle of vodka—and invited her to join them. Years ago, this would've been the moment she feared the most. But something powerful has shifted. You'll hear how self-trust changes everything, how desire—not discipline—is what drives real transformation, and why the solution to alcohol use disorder has nothing to do with drinking. Whether you're still stuck in the "managing it" phase or wondering how to build a life that feels bigger than your nightly glass of wine, this episode will show you how to trade self-protection for self-permission—and how to begin crafting a new kind of evening ritual, one that gives you energy instead of stealing it.

If the solution to alcohol use disorder isn't a behavior, but a feeling— HOW THE HELL DO YOU PRACTICE A FEELING? In today's episode, Colleen breaks down the mindset shift that will completely change the way you think about manifestation. Not the toxic, glittery, vision-board version. But the grounded, neuroscience-backed practice of training your body and brain to feel powerful on purpose—so you don't need alcohol to feel that way for you. Colleen explains why "wanting" and "waiting" energy keeps you stuck, why your thoughts aren't facts (even the convincing ones), and how to get off the mental hamster wheel of self-doubt, disappointment, and shame. If you're ready to stop “trying to change” and start experiencing change in real time—this one's for you.  Key Takeaways: The solution to alcohol use disorder is a feeling—not a behavior. Thoughts are habits. What you believe isn't always true—it's just familiar. Manifestation isn't magic; it's alignment. Feel like the version of you you want to become. Wanting and waiting energy blocks progress. “What's working now” energy opens the path forward. You can only think how you feel. Change your feeling, and your brain will catch up.   Action Step: Get a What's Working Now journal. Start tracking all the tiny signs that your transformation is already happening. Even if you wake up hungover. Especially if you wake up hungover. The more you train your brain to notice wins, the more progress you'll make. If you are ready to get support from a community of women who are co-creating this change with intention and clarity— Click here to BOOK A DISCOVERY CALL.  Do you want help from Colleen with a situation you're struggling with? Click here to submit your question for Colleen's NEW Q& A episodes. Your name will not be mentioned on air!    Find me on: TikTok: @hangoverwhisperer Instagram: @thehangoverwhisperer X: @NotAboutTheAlc   Transcript  

Most women assume their drinking habit is a willpower issue. But what if your body is actually sounding an alarm?   In today's episode, Colleen sits down with functional medicine expert Dr. Meg Mill to unpack the hidden connection between histamines, hormones, and alcohol. If your wine tolerance has changed, your moods are all over the place, or you're feeling bloated, anxious, or inflamed—this conversation is essential.   Dr. Meg explains how histamines affect everything from headaches to anxiety, why your red wine might hit differently depending on the time of month, and what to do if you feel like your body is reacting to everything lately.   This isn't about giving up pleasure—it's about understanding what your body is asking for.

In today's episode, Colleen shares a story about a client who unsubscribed from her email list—and how that one glitch almost triggered a cascade of false assumptions, unspoken tension, and missed opportunity. It's a reminder that the smallest emotional reactions (the ones that barely register) are often the most dangerous. Because they go unchecked. Unquestioned. Unchallenged. This episode will help you stop letting your emotions drive blind—and show you how to reroute your thinking so you can create a different future than your past.

Today's episode is a must-listen for any woman navigating midlife hormonal changes and struggling with overdrinking.  Colleen sits down with Bria Gadd—the Period Whisperer—to talk about the real reason so many high-achieving women hit a wall in their 30s and 40s. This is an honest conversation about how to hear your body's whispers before they become screams, and why pushing through your exhaustion puts your body into “health debt.”   If you've ever wondered whether your fatigue, mood swings or wine cravings have more to do with stress than weakness, this episode will show you how to shift from survival mode to sustainable wellness.  

In today's episode, Colleen shares a simple and powerful practice that can shift your energy in seconds—and help you stop carrying what your body is desperate to let go of. If you've ever felt like you should stop drinking, overworking, or people-pleasing—but you keep doing it anyway—this episode will show you why resistance doesn't work, and how to reconnect with the wisdom of your body instead. Plus, Colleen walks you through a one-breath nervous system reset called The Sigh—a technique that helps you release emotional pain, shift mental patterns, and return to a state of balance. No willpower required.

Today's episode is all about emotional flow—how energy moves through your body and what to do when it gets stuck. Colleen explains how your thoughts can block the natural upward movement of desire, inspiration, and curiosity—reversing the flow and creating emotional heaviness, anxiety, and burnout. You'll learn why it's not always necessary to unpack your childhood or analyze every emotion. Sometimes the simplest shift comes from asking: is this thought opening me up, or shutting me down? Whether you're stuck in your career, your relationship, or your relationship with alcohol—this episode will show you how to unclog your energy, reclaim your creativity, and speak your truth into the world.

In this episode, Dr. Aimee joins Colleen to explain what it really means to have “stored trauma” in the body—and why unresolved trauma often shows up not as flashbacks, but as fatigue, perfectionism, people-pleasing, and habits like nightly drinking. You'll hear how trauma is stored at the cellular level, why cognitive awareness isn't enough to heal it, and what it really takes to feel safe in your own body. Key Takeaways: Trauma isn't defined by an event—it's defined by your body's response to overwhelm, powerlessness, and isolation. Many women don't realize they're stuck in a trauma response because it looks like being “too busy,” “not having willpower,” or “just needing to try harder.” The trauma response shows up biologically, at the cellular level, often causing fatigue, anxiety, inflammation, and shut down. The nervous system doesn't respond to logic—it responds to cues of safety and danger. When your body perceives a threat, you can't use reason to override shame, fear and anxiety. You don't heal trauma by talking about it—you heal it by completing the stress response, regulating the nervous system, and shifting how safe you feel in your body. You can pre-order Dr. Amy's new book Biology of Trauma and get over $400 in bonuses at biologyoftrauma.com.   —Want daily updates from me? Find me on TikTok @hangoverwhisperer and IG @thehangoverwhisperer and YouTube https://www.youtube.com/@hangoverwhisperer   —Click here to BOOK A DISCOVERY CALL if you're ready to fully commit to your personal growth and do the work to get emotionally sober. Side effects include an 80 percent reduction in drinking.   —Do you want help from Colleen with a situation you're struggling with? Click here to submit your question. Your name will not be mentioned on air!   

Michael Cupps is a productivity expert who has been in technology sales and marketing for over thirty years. He learned the importance of productivity from an early age due to his upbringing on a farm in Texas, which taught him the value of hard work, prioritization, and managing time wisely. Michael applies these lessons to his work helping individuals and teams to make the most of their time and priorities. He is also the host of The Habit Architect podcast and founder of the Time Bandit. Michael's book and mobile app, Time Bandit, is the ultimate guide for those looking to leave behind chaotic and unmanageable to-do lists and ultimately reclaim their time to live a more balanced and productive life.Mentioned on the ShowLearn more about Michael Cupps and his Time Bandit system, including the app, book, and his podcast. Website: https://www.timebandit.io/indexConnect with Michael Cupps on LinkedIn: https://www.linkedin.com/in/michaelcuppsLearn how to make GPT prompts work for you! Jeff Su and his video on making prompts: https://youtu.be/jC4v5AS4RIM?si=3eX0vE3_YvA_bLOs | Jodie Cook shares prompts for small business: https://www.jodiecook.com/chatgpt-prompts-for-entrepreneurs/Tricia Sanders on the People Business podcast: https://peoplebusinesspodcast.com/triciasanders/The Checklist Manifesto book: https://a.co/d/3W40pZBAddiction help at SMART Recovery: https://smartrecovery.org/_______________________Connect with O'Brien McMahon on LinkedIn: https://www.linkedin.com/in/obrienmcmahon/Learn more about O'Brien: https://obrienmcmahon.com/________________________Timestamps(00:00) – Welcome to People Business(02:04) – How did you become a time management expert?(04:59) – What commonalities do you see in time management that doesn't work? (06:59) – The Eisenhower Matrix explained.(12:20) – Leveraging AI for productivity.(17:01) – What advice can you give people on establishing habits? (25:56) – The value of accountability partnerships.(34:49) – How the Eisenhower Matrix works in practice.(38:15) – How can managers and staff have productive conversations about priorities? (43:52) – How can teams adopt effective habits?(46:26) – Breaking addictive habits.(51:17) – Contact Michael Cupps and final thoughts on habit building.

Today's episode is all about the practice of being okay no matter what. Colleen shares the mindset shift that changed everything for her—especially while growing her business on TikTok—and how you can apply the same concept to anything in your life. Whether it's tech glitches, traffic, or your partner's tone of voice, there's always an invitation to be bothered—or an opportunity to practice emotional sobriety instead. This episode will show you why true freedom isn't about changing your circumstances; it's about expanding your capacity to stay unbothered in the middle of them.

In today's episode, Colleen shares a powerful mindset shift that can make changing any habit feel easier, faster, and more sustainable: stop trying to "get it right" — just focus on getting it better. Inspired by the concept of the iterative mindset from Dr. Kira Bobinet's research, Colleen explains why the old black-and-white idea of relapse and failure doesn't belong in habit change—and how a simple shift in thinking can remove the shame, accelerate your progress, and help you design a lifestyle that actually fits the life you want to live. Whether you're working on your drinking habits, food habits, or just trying to be more intentional about your day-to-day choices, this episode gives you a fresh, more forgiving way to stay motivated without burning out.

On today's episode, Colleen answers a question from a listener who's successfully changed her own drinking habits—but finds herself frustrated by her husband's drinking. If you've ever felt like someone else's behavior is sabotaging your progress, this episode will help you take back your emotional power. Colleen walks through her framework for emotional ownership and teaches how to release the belief that someone else's choices have to hold you back. You'll learn how to shift the story you're telling yourself, meet your own needs, and define success on your terms.  

In this episode, Colleen invites you to take your emotional temperature and ask a powerful question that could change everything: How can I make this fun and easy? Whether you're racing through your day with a nervous system stuck in overdrive or stuck in bed with your to-do list haunting you, the solution isn't more hustle—it's ease. But ease isn't a circumstance. It's an emotional state. And you can learn to choose it on purpose. Key Takeaways: • You can't fix overwhelm with more action—emotional ease has to become the goal, not the reward. • Busyness, burnout, and rushing are often signs that your nervous system is dysregulated, not that you're falling behind. • The faster your brain is moving, the more likely you are to be living in your stress response instead of your power. • Your emotions are your early warning system—when you feel tight, rushed, or tense, that's your body telling you to reset. • Ease is an emotional state you can access by managing your thoughts, regulating your body, and doing one thing at a time. Action Steps: Notice when you're rushing, pushing, or spiraling. Instead of trying to do more or fix the problem faster- Pause and ask yourself: How can I make this moment feel fun and easy? Even just asking the question will start to slow the engine of your brain and bring your body back into the present moment. Ease isn't just a luxury—it's your superpower. And the more you practice it, the more you reclaim your energy, your focus, and your joy. If you are ready to get support from a community of women who are co-creating this change with intention and clarity— Click here to BOOK A DISCOVERY CALL.    Do you want help from Colleen with a situation you're struggling with? Click here to submit your question for Colleen's NEW Q& A episodes. Your name will not be mentioned on air!    Find me on TikTok: @hangoverwhisperer Instagram: @thehangoverwhisperer —Click here to TAKE THE QUIZ: Do you have a drinking problem or a thinking problem?   Transcript  

When Jessica's young adult son JB overdosed on fentanyl, he had a massive brain injury, and Jessica was told to abandon all hope. Instead, she fought for him and found the care he needed. In this moving interview, we hear her story of heartbreak and hope. We also hear from Dr. Ivanhoe of TIRR Memorial Hermann Hospital in Houston, who has been working with the family for years. Video edition of this episode available on YouTube: https://youtu.be/g4ptPLDZ0zo

In today's episode, Colleen shares a raw and relatable story about frustration, tech fails, and the moment she remembered one of the most powerful tools she teaches: making friends with your feelings. You'll hear how a seemingly small trigger (a broken download link before a long workday) became the perfect opportunity to practice emotional sobriety. She walks you through how to recognize emotional inflammation, catch unhelpful thoughts, and redirect your energy—before it hijacks your day. Because the truth is, your emotions aren't the problem.... They're trying to help you. If you listen, they'll show you exactly where you're giving away your power.   Key Takeaways: • What it really means to "make friends with a feeling" • How to recognize emotional inflammation in real time • Why your body is your most accurate bullshit detector • How to flip frustration, helplessness, or resistance into clarity and momentum • A hilariously honest story about tech struggles, pre-coffee rage, and how one shift changed everything Action Steps: Bring awareness to ONE emotional reaction you struggle with—frustration, shame, resentment, overwhelm, etc.—and practice noticing it in the moment. Instead of spiraling into your usual response- Pause. Label the feeling. Then ask yourself "Out-Loud" what your body is trying to tell you. Use the energy of that emotion as fuel to take the smallest next right step. Your feelings are not the enemy. They're the flashlight. Follow the beam and reclaim your power. If you are ready to get support from a community of women who are co-creating this change with intention and clarity— Click here to BOOK A DISCOVERY CALL.    Do you want help from Colleen with a situation you're struggling with? Click here to submit your question for Colleen's NEW Q& A episodes. Your name will not be mentioned on air!    Find me on TikTok: @hangoverwhisperer Instagram: @thehangoverwhisperer —Click here to TAKE THE QUIZ: Do you have a drinking problem or a thinking problem?   Transcript  

Dan Raffell, National Co-ordinator and Trainer at SMART Recovery Australia, describes his lived experience of drug abuse as 'hands on vocational training'. He has put this training to good use over the last 22 years working in the drug and alcohol recovery field in his native Scotland and here in Australia.  Today Dan joins us to chat about, among other things, how small changes in habits and behaviours compound themselves and can lead to huge long term improvement in our lives. He describes how SMART Recovery groups offer support for people empowering themselves to change in this way.If you're concerned about your own problematic behaviour or the problematic behaviour of a relative or friend and would like to find out more about SMART Recovery you can contact them at smartrecoveryaustralia.com.au(link is external) or call them on (02) 9373 5100.Show your support of Living Free by donating to 3CR https://www.3cr.org.au/donate#Alcoholism  #RecoveryThe Living Free show may involve discussion of topics such as suicide, mental illness, self-harm and family violence. Please practise self-care and care of others when listening.

Colleen answers a listener question from a woman who's done incredible work reducing her drinking—but still finds herself overdoing it when she's with her best friend. Sound familiar? Whether it's wine with your ride-or-die or happy hour with the same old crew, this episode gives you the tools to enjoy yourself and feel good the next morning. Colleen breaks down how to stop waiting for your friend to change, and start setting yourself up for success instead—without guilt, codependency, or willpower battles halfway through the second bottle. This is a powerful behind-the-scenes coaching session on redesigning your habits, your environment, and your intentions, so you can stay connected, grounded, and in control (without being the boring one).

In today's episode, Colleen breaks down how the language you use—especially when it seems neutral or logical—can silently sabotage your ability to change. You'll hear why “I just need to stop drinking” is actually a negative thought (and how it keeps your brain stuck in the problem instead of moving toward the solution). She explains how to recognize these mental error codes, shift into a more empowered mindset, and start generating real momentum—even with something as small as making it to a yoga class.   Key Takeaways:   Your brain can't solve for what you don't want—it needs clear, positive direction. “Stopping drinking” isn't a goal; it's the absence of a goal. It keeps your nervous system in a stress response. Negative thinking often shows up in normal, subtle ways: “I don't know” “I can't" “What if I don't…” Every time you focus on the negative outcome, You Reinforce It. Instead, swap in positive, do-focused thoughts like: “What I do know is...” "What I can do right now is..." "When I do ____, I'll feel ____."   Action Steps:   Notice the hidden “negatives” in your self-talk—especially around alcohol, habits, and percieved identity. When you catch one, pause and ask: "What do I want instead? What's the positive version of this thought?" Practice shifting your language in small, daily moments—like going to yoga, packing lunch, or regulating your nervous system. Remind yourself: Your brain is a powerful problem-solver—but only when you feed it the right kind of input. If you are ready to get support from a community of women who are co-creating this change with intention and clarity— Click here to BOOK A DISCOVERY CALL.    Do you want help from Colleen with a situation you're struggling with? Click here to submit your question for Colleen's NEW Q& A episodes. Your name will not be mentioned on air!    Find me on TikTok: @hangoverwhisperer Instagram: @thehangoverwhisperer —Click here to TAKE THE QUIZ: Do you have a drinking problem or a thinking problem?   Transcript  

In today's episode, Colleen shares a personal reflection she recorded nearly a year ago—but it's just as relevant now, especially if you're feeling stuck, off-balance, or like a hot mess who should be further along by now. This episode isn't about getting it all together—it's about what to do when you don't. You'll hear how she used the exact tools from the program to navigate the emotional chaos of working too much, losing old routines post-divorce, and telling herself the story that she wasn't making any progress.   You'll learn how to decode those familiar thoughts, and shift out of judgment into grounded, aligned action. Because stuck is a story. Balance is a feeling. And sometimes the most powerful way to move forward… IS TO STOP TRYING SO HARD!   Key Takeaways:   These are just thoughts—not facts. They're how we explain our emotional state, not what's actually happening. “I'm stuck,”  “I'm out of balance” “I'm not making progress”   The real issue isn't imbalance. It's overwhelm. When your output is high but your results are low, you're probably ignoring your body's signals. Emotional sobriety means listening to those signals instead of overriding them.   Remember this: Your brain will find evidence for whatever you believe. So if you keep saying “I'm not making progress,” you'll feel more discouraged and stuck. Flip the script by doing one small thing—and call it progress.   If you are ready to get support from a community of women who are co-creating this change with intention and clarity— Click here to BOOK A DISCOVERY CALL.    Do you want help from Colleen with a situation you're struggling with? Click here to submit your question for Colleen's NEW Q& A episodes. Your name will not be mentioned on air!    Find me on TikTok: @hangoverwhisperer Instagram: @thehangoverwhisperer  —Click here to TAKE THE QUIZ: Do you have a drinking problem or a thinking problem?   Transcript  

"Stop saying that you want to stay sober or drink in moderation. Because what you really want is to feel calm, capable, and in control." Colleen Freeland Kachmann   There are 3 invisible, unmet needs that keep high-achieving women from easily changing their drinking habits: a lack of connection, direction and feedback.   If you've ever wondered “Why am I doing this to myself?”—this episode will change the way you think about drinking, self-trust, and your ability to change.   I'll explain how alcohol has become both a problem and a solution, and why your brilliant, overthinking brain continues to argue in favor of your bad habits.   You'll learn how shame, inconsistency, and an over-emphasis on alcohol undermine your ability to change. And why focusing on how you want to FEEL instead of how much you should or should not drink will set you free.   Key Takeaways: Your emotional state drives your behavior. The way you drink is a reflection of how you feel. The first step to feeling better is feeling safe so that you can speak your truth. Which means you need support from a community of people who share your values and vision for the future.   —Click here to BOOK A DISCOVERY CALL if you're ready to fully commit to your personal growth and do the work to get emotionally sober. Side effects include an 80 percent reduction in drinking. You'll walk away from our call with a clear understanding of how to get the skills you need to transform your life.   —NEW! Colleen's doing Q&A episodes! Do you want help from Colleen with a situation you're struggling with? Click here to submit your question. Your name will not be mentioned on air!    —Want daily updates from me? Find me on TikTok @hangoverwhisperer and IG @thehangoverwhisperer and YouTube @hangoverwhisperer    –Click here to take the QUIZ: Do you have a drinking problem or a thinking problem?

In today's episode, we're flipping the script on what it means to “manifest change” when it comes to your relationship with alcohol. Every habit you have was built through attention, repetition, and belief. You already know how to manifest. You've done it before. The question is: can you do it on purpose? If you've ever told yourself “I know better and won't do that again", but you keep doing it anyway, this episode is a must-listen. You'll learn how shame hijacks your perception, why logic won't get you out of a drinking spiral, and the exact method Colleen uses (and teaches) to help high-achieving women build trust with themselves again—starting with the smallest, most overlooked wins. Key Takeaways  Your Brain is Always Manifesting The more you believe it, the more your brain proves it—even if it's outdated. Whispers Matter Thoughts like “I've had enough” or “I could skip it” are seeds of change. You don't need perfection—just awareness. Focus Fuels Change What you pay attention to grows. Focus on control, not brokenness, and your brain will follow. Behavior Builds Belief You don't have to believe in change yet—just act. Repeated small shifts create confidence over time. Use Your Memory Replay your wins and near-wins. Remembering them helps your brain repeat them. Let's STOP trying to figure it out and START feeling our way through. If you are ready to get support from a community of women who are co-creating this change with intention and clarity— Click here to BOOK A DISCOVERY CALL.    Do you want help from Colleen with a situation you're struggling with? Click here to submit your question for Colleen's NEW Q& A episodes. Your name will not be mentioned on air!    Find me on: TikTok: @hangoverwhisperer Instagram: @thehangoverwhisperer   —Click here to TAKE THE QUIZ: Do you have a drinking problem or a thinking problem?  Transcript: https://drive.google.com/drive/folders/12lE8GIoZE3tDkUIOR-v85MpHSAOQAP7j?usp=sharing 

In today's episode, we explore a powerful lightbulb moment from inside the Next Chapter program—one that's helping women actually enjoy the mindful drinking experiment and finally feel real momentum. This is for you if you've meant to try mindful drinking but skipped it, overdid it, or didn't enjoy the process. That's not a failure—it's a sign you were missing one critical piece: community support. The breakthrough? Practicing moderation in real time, with real people. Learning how to feel a buzz without slipping into old habits. Releasing perfectionism. And realizing this is about connection, not control. Key Takeaways: ✨ You can't rewire a drinking habit by yourself Habits form in context—and need to be unlearned in context too. ✨ Mindful drinking is about presence, not perfection When the goal is connection, the whole thing becomes lighter and more doable. ✨ There is a therapeutic dose of alcohol—but you have to feel it Alcohol is biphasic: small amounts relax and uplift, but more than that backfires. Finding your line is everything. ✨ You're not failing—you're under-supported If you've tried and didn't follow through, it's not a personal flaw. You just needed more scaffolding.

On December 6th, 2023, I made the scariest—and most transformative—decision of my life. I chose to believe in myself. Not in a "feel-good" kind of way, but in a way that demanded action before certainty and courage before confidence. This episode is a personal snapshot from that turning point—a moment when I faced fear, financial dependence, and self-doubt… and decided to move forward anyway.   Today, I'm walking you through the 3 emotional skills that built my resilience—not just for leaving my marriage, but for building a seven-figure business, creating a powerful community, and helping high-achieving women like you change their relationship with alcohol… and themselves.   In this episode, you'll learn:

On this episode of the Addicted Mind podcast, our guest is Tom Horvath, founder of Practical Recovery and co-founder of Smart Recovery. Smart Recovery is a non-12-step approach to addictive behavior problems that provides an alternative to programs like Alcoholics Anonymous. While both methods provide new communities and relationships to build on as well as specific examples of individuals who are models of success, AA is based on the idea that you must give yourself up to a higher power because “you are powerless” and must rely on your sponsor and meetings in order to recover. 12-step programs can be helpful to some, but they can be ineffective for others, so the demand for alternative programs is continuing to increase. Smart Recovery integrates any methods that have been supported by scientific evidence, are self-empowering and are applicable in a mutual help group, including CBT, DBT, and ACT. They recognize that there are multiple pathways to recovery and that great results occur in a community. Smart Recovery takes a self-empowering approach to recovery, relying on the individual to set their own limits and establishing a 4-point program for people to work through: Maintaining motivation Coping with craving Identifying and resolving other problems Achieving a greater lifestyle balance Smart Recovery emphasizes “ideal” recovery, rather than “real” recovery as is expected in 12-step programs. Ideal recovery may not be complete abstinence, but rather staying within the limits that each person sets (and potentially changes along the way) for themselves, which is the point of the accountability of attending meetings. Tom encourages those struggling with addictive behaviors or searching for a recovery group to be persistent in finding what works for you. Most people are able to resolve their problems with treatment, so just don't give up. Support this podcast at — https://redcircle.com/the-addicted-mind-podcast/donations Episode Credits Follow and Review: We'd love it even more if you could drop a review or 5-star rating over on Apple Podcasts. Simply select “Ratings and Reviews” and “Write a Review” then a quick line with your favorite part of the episode. It only takes a second and it helps spread the word about the podcast. Supporting Resources: NovusMindfulLife.com   If you live in California and are looking for counseling or therapy please check out Novus Mindful Life Counseling and Recovery Center NovusMindfulLife.com We want to hear from you. Leave us a message or ask us a question: https://www.speakpipe.com/addictedmind Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices

In today's episode, you'll explore one of the most common patterns that keeps high-achieving women stuck: worrying about what other people might think. Colleen breaks down how the fear of being misunderstood, judged, or perceived a certain way can quietly derail your growth, your boundaries, and your goals. You'll learn why managing other people's emotions never works—and what to do instead when your nervous system wants to retreat. Key Takeaways Fear of what others think is a distraction from your purpose When you're focused on being perceived the "right" way, you're no longer rooted in your own truth. This is emotional disconnection in disguise. Trying to manage someone else's emotions doesn't serve either of you When you avoid hard conversations or withhold your real message to protect someone else's feelings, you rob them of the opportunity to grow—and yourself of the opportunity to lead. Projection keeps you stuck in self-doubt What you think others might be thinking is often just a reflection of your own unhealed beliefs. These projections block clarity and reinforce old stories that no longer serve you.   Action Steps Pause the next time you find yourself adjusting your behavior to avoid being misunderstood. Notice what you're trying to prevent. Ask: What do I know is true, even if someone else doesn't like it? Take ownership of your decisions. If you're wavering, ask: What choice would I make if I trusted myself fully? Stop waiting to be seen as “nice,” “reasonable,” or “agreeable” before you act. What if clarity and alignment are more important than approval? Speak your truth. Not to convince. Not to control. Just to honor the version of you who's ready to rise. Homework Create the time for Self-Reflection. Once you're there, ask yourself: Where are you hesitating to lead or speak honestly because you're afraid of how it will be received? What would shift if you stopped managing their response—and trusted your own? Listen for your response and acknowledge that awareness.

In this reflective episode, Colleen shares a personal moment from a particularly full chapter in her life—a season of growth, transition, and pushing hard to bring her program to life. What began as a weekend packed with work turned into a deeper realization about brain fog, creative blocks, and the quiet wisdom of the body. If you've ever tried to think your way through exhaustion or override your energy in the name of getting things done, this one's for you. It's a reminder that alignment matters more than output—and that sometimes, the clearest signal you'll get is the moment your mind starts to go fuzzy. Key Takeaways:   Brain Fog Isn't the Problem—It's the Message It's not a sign to push harder—it's a signal to pause and re-sync. Your body knows before your brain catches up. Fear and Perfectionism Slow You Down Overplanning, overthinking, and trying to get it “just right” can block creativity. You can reclaim flow by choosing presence over performance. Creative Energy Comes From Connection Movement, nature, and space to feel are where the best ideas come from. The most powerful content is felt, not forced. Ask the Right Questions to Get the Right Answers “How do I want to feel?” “What can I let go of to feel that way?” Let your body lead—and let your brain follow. Homework: Notice where you're overriding your body in service of “getting things done.” What's one task, story, or expectation you can release this week? And what feeling do you want to invite in its place? Click here to BOOK A DISCOVERY CALL. If you're ready to fully commit to your personal growth and do the work to get emotionally sober (side effects include an 80 percent reduction in drinking),You'll walk away from our call with a clear understanding of how to get the skills you need to transform your life.   Do you want help from Colleen with a situation you're struggling with? Click here to submit your question for Colleen's NEW Q& A episodes. Your name will not be mentioned on air!    —Want daily updates from me? Find me on TikTok @hangoverwhisperer and IG @thehangoverwhisperer     —Click here to TAKE THE QUIZ: Do you have a drinking problem or a thinking problem?  Transcript: https://drive.google.com/drive/folders/12lE8GIoZE3tDkUIOR-v85MpHSAOQAP7j?usp=sharing  

Scroll down to find the supplement protocols and link to my curated list on Amazon for easy shopping.   If you're a daily drinker and want a highly effective tool that can quickly and easily help you break the habit, this episode is for you.    Most people don't understand that the urge to eat, drink or use a drug to help you function or feel better is biological. Your brain is not producing adequate amounts of neurotransmitters.   Neurotransmitters control your reality–your mood, memory, thinking and behavior.    And when your brain has what it needs, you naturally feel relaxed and alert, focused and positive–even happy.    But when your brain does not have what it needs, you get symptoms like anxiety, depression, anger and irritability, apathy, low energy and motivation, sleep problems and loss of memory, focus and attention.    An inadequate supply of neurotransmitters is why you have the urge to use substances like sugar, alcohol, caffeine and prescription medications to cope or compensate.   The good news is that nutrients you need are inexpensive and widely available. And clinical studies show that following simple nutritional protocols gives you FIVE TO ONE ODDS of overcoming substance use disorders.   In this episode, I give you a basic overview of the vitamins, minerals and amino acid supplements that can restore your sense of confidence and control.    —Click here to BOOK A DISCOVERY CALL if you're ready to fully commit to your personal growth and do the work to get emotionally sober. Side effects include an 80 percent reduction in drinking. You'll walk away from our call with a clear understanding of how to get the skills you need to transform your life. –Click here to get my free PRIVATE podcast on How to Reduce Drinking by 80%. —NEW! Colleen's doing Q&A episodes! Do you want help from Colleen with a situation you're struggling with? Click here to submit your question. Your name will not be mentioned on air!  —Want daily updates from me? Find me on TikTok @hangoverwhisperer and IG @thehangoverwhisperer and YouTube https://www.youtube.com/@hangoverwhisperer  –Click here to take the QUIZ: Do you have a drinking problem or a thinking problem?   I curated my favorite brands and formulations onto an Amazon List. Click here to shop.  https://www.amazon.com/hz/wishlist/ls/5SMHPNREB27Y General support for ALL neurotransmitter deficiencies. Use in addition to specific amino acids (see below). B-Complex (1 capsule, 3x/day) Should contain at least 50 mg of B3 (niacin) and B6 (pyridoxine), 400mcg folic acid. Expect urine to be bright yellow. Vitamin C (at least 500 mg 3x/day) Multi-vitamin/mineral: Should contain at least 1000 mg calcium, 300mg magnesium, 100 mg potassium, 20 mg iron, 20 mg zinc, 6 mg manganese, 400 mcg chromium, 60 mcg selenium, 50 mcg molybdenum. Serotonin Deficiency 5-HTP (300mg, 3x/day) (check with doctor if taking antidepressant medications) L-Glutamine (1000mg, 4x/day) (do not take if you have cirrhosis and liver disease) GABA Deficiency L-Glutamine (up to 3500mg, 4x/day) (do not take if you have cirrhosis and liver disease) GABA (1000mg, 3x/day) L-Taurine (1000mg, 4x/day) Endorphin Deficiency  DLPA (2000 mg, 3x/day) (check with doctor if taking antidepressant medications) L-Leucine (500 mg, 3x/day) L-Methionine (500 mg, 3x/day) L-Glycine (2000 mg, 3x/day) L-Tyrosine (2000 mg, 2x/day) (check with doctor if taking antidepressant medications; do not take if you have a history of melanoma) Catecholamine Deficiency L-Tyrosine (1500-2000 mg, 3x/day) (check with doctor if taking antidepressant medications; do not take if you have a history of melanoma) L-Glutamine (1000mg 3x/day) (do not take if you have cirrhosis and liver disease)  

In this episode, Colleen reflects on a quote that's been echoing in her mind for weeks: “Yes, I'm full of myself. Who else am I supposed to be full of?” — a line from none other than Matthew McConaughey. It's not just cheeky—it's powerful. Because for so many women, being “full of yourself” has been cast as a flaw, a risk, or something to avoid. Colleen shares how a recent, painful experience of being removed from a coaching community triggered a cascade of old programming: shrink yourself, smooth it over, assume you were too much. But instead of collapsing into shame or over-apologizing, she used the moment as an invitation to reclaim her voice and re-anchor in her purpose. This episode is for the woman who's been playing small to keep others comfortable… the woman who second-guesses herself when she starts to shine… the woman who's done everything "right" and still feels like she's holding back.     Key Takeaways:   1. There's Nothing Wrong with Being Full of Yourself Being full of yourself doesn't mean you're selfish. It means you're rooted in your own worth. We've been taught to downplay our confidence so we don't ruffle feathers—but what if your fullness is exactly what's needed? 2. Managing Other People's Emotions Isn't Your Job It's not your job to make everyone feel okay. Your job is to stay connected to your integrity and your purpose. Worrying about how others perceive you steals energy that could be spent building the life you're here to live. 3. Check Your Response Before You Shrink When you feel triggered or called out, ask: Am I abandoning myself right now to make someone else more comfortable? Self-awareness lets you discern between meaningful feedback and misplaced guilt. 4. True Community Is Built on Emotional Responsibility Real belonging doesn't require shrinking. It requires honesty, self-trust, and mutual respect. You can be a safe space for others without taking on their emotional work—and you deserve relationships where that goes both ways.     Actionable Steps:   ✨ Practice being “full of yourself” today. What would it look like to take up a little more space in your own life? To trust your words, your instincts, your bigness?

In this episode, we talk to Jami Carlacio, a recovery coach and podcaster who grew up around addiction all her life, fell into the disease herself, and was the first in her family to find recovery. She talks about how she not only transformed her life, but also started changing the family lineage of addiction through her own parenting and work as a recovery professional. We discuss how important it is to change relationship patterns and some ideas on how this might be done. Special Guest: Jami Carlacio.

In today's episode, Colleen shares a powerful fable that illustrates what it really means to rise in the face of difficulty—and why your response to a moment matters more than the moment itself. Whether it's a tech failure, a relapse, a hard conversation, or a sudden life disruption, what defines your trajectory isn't the challenge—it's how you choose to relate to it. Through personal stories of rebuilding her business after major setbacks (including losing everything on Facebook and Instagram overnight), Colleen explains how shifting her perspective became her greatest asset—and how the same principle applies when it comes to changing your relationship with alcohol. If you've ever felt buried by circumstances or stuck in a pattern you can't seem to break, this episode is a reminder that your next version starts with one small shift: how you respond right now. Key Takeaways: 1. Response is Everything The mindset you bring to a problem often determines whether you stay stuck or move forward. It's not about avoiding struggle—it's about how you meet it when it shows up. 2. You Can't Change Your Mind from the Wrong Nervous System State When your body is in fight-or-flight, your thinking will match that frequency. Regulating your nervous system is the gateway to opening your perspective and finding new possibilities. 3. Shame Keeps You Stuck—Connection Sets You Free You don't need to expose your deepest struggles to the whole world, but you do need to be seen somewhere. Healing happens when it feels safe to stop hiding. 4. There's Power in the Pause Before reacting to stress, ask: How do I want to remember responding to this one year from now? That question alone can shift you into a higher version of yourself—one choice at a time. Actionable Steps:

Matt Bair and Ryan Hedrick discuss something that comes up a lot in recovery—introducing other drugs like cannabis. "But cannabis is medicinal!" "Suboxone helps people get off heroin!" "I’m an alcoholic, drugs are fine!" These are real thoughts and arguments, showing how tricky recovery can be. We’re talking about this because of the stigma around addiction and the reality of the recovery process. We also dig into chronic pain—what happens when your loved one in recovery needs a narcotic for a medical issue? How do you handle that? Ryan breaks down why caregivers need to be involved and why the addict has to be honest about what they’re taking. Suboxone is a tool for getting off heroin, but it’s still a drug, and it can be misused. We’ll talk about how to know if your loved one is using it the right way—or just using. And then there’s the reality of addiction itself. You’ve heard the story of Dr. Jekyll and Mr. Hyde. That split personality? A lot of people in addiction—and their caregivers—know it too well. Matt shares his own story: finally quitting drinking in his late 20s after a binge that started in middle school and wrecked his time in college. We’re here to help you understand the balance, the risks, and the role you play in your loved one’s recovery. Let’s get into it. Substance Use & Recovery Support SAMHSA National Helpline – Free, confidential treatment referral and information for individuals and families facing substance use disorders.

Have you ever wondered what it would be like to feel truly relaxed and content in the evenings–without needing a drink to get there?   If you rely on a glass (or a bottle) of wine to relax after work, you're not alone. Using alcohol to cope with stress is a habit that many women fall into–especially those who feel like they never get a break.   But too much alcohol leaves you feeling overwhelmed and on edge. Mornings are filled with negative self talk, anxiety and making promises to “cut back” that you don't know how to keep.   It's easy to think that alcohol is the best or even just the fastest way to manage anxiety. Because the first drink feels like such a relief. But it's a slippery slope. The more anxious you feel, the more alcohol seems to help. But the more you drink, the worse your anxiety gets.   Today I'm re-publishing an interview I did with Dr. Russell Kennedy on his show, The AnxietyRx podcast. You'll learn: How alcohol affects your cortisol levels (and how cortisol affects anxiety) How to rewire your brain's relationship with alcohol so you have less desire to drink when you're stressed Small, practical strategies that help you relax, unwind, and reset before you decide to have a drink   Find Dr. Russ on socials @theanxietyMD. Check out his MBRX program https://www.theanxietymd.com/MBRX   —Want daily updates from me? Find me on TikTok @hangoverwhisperer and IG @thehangoverwhisperer and YouTube https://www.youtube.com/@hangoverwhisperer   —Click here to BOOK A DISCOVERY CALL if you're ready to fully commit to your personal growth and do the work to get emotionally sober. Side effects include an 80 percent reduction in drinking. You'll walk away from our call with a clear understanding of how to get the skills you need to transform your life. –Click here to get my free PRIVATE podcast on How to Reduce Drinking by 80%. —NEW! Colleen's doing Q&A episodes! Do you want help from Colleen with a situation you're struggling with? Click here to submit your question. Your name will not be mentioned on air!     –Click here to take the QUIZ: Do you have a drinking problem or a thinking problem?  

Today we have Niko. He is 43 years old from San Juan, Puerto Rico and took his last drink on September 2nd, 2024.   Sponsors for this episode include: Better Help – 10% off of your first month Café RE   Next week registration opens for our flagship retreat in Bozeman which is always a lot of fun. In addition to our lake hangout, breathwork and recovery workshops, we're also playing laser tag. We also have a few spots left for our alcohol-free trip this October to Peru which includes travel to Cusco, the Sacred Valley and of course, Machu Picchu.   If you have quit drinking and are looking for new alcohol-free friends, Café RE is the social app for sober people. With 24/7 access to a like-minded community committed to living alcohol-free, you'll never feel alone on this journey.      [03:25] Thoughts from Paul:   Jackass alumni Stevo-O once said he didn't experience alcoholism until he quit drinking. In 1958 alcoholism was first classified as a disease. How does one experience this disease after they stop drinking?   Paul shares his thinking that “if you want to find out why you drink, quit drinking and you'll find out pretty quickly”. And another thought “it's not an alcohol problem; it's a sobriety problem”. When you are addicted to alcohol, withdrawals are a huge problem. But another issues presents itself when we are sober and no longer using alcohol to cope or cheat code for dopamine. Our eyes are wide open to the movie of our lives and there is no way to shut it off.   This is why people in recovery attend social circles where people can talk about the baseline state of the human mind, which is restless, irritable and discontent. When we come together, we have a better chance to heal.   [07:25] Paul introduces Niko:   Niko lives in San Juan, Puerto Rico and is the youngest of three siblings. He enjoys beach tennis, swimming and volleyball, which was something he played a lot in school.   Niko first tried alcohol when he was around 12. By age 14, he had his first blackout. For years Niko never questioned his drinking because he figured if he could tolerate it and wasn't doing stupid or embarrassing things, he was fine.   Niko was recruited to play volleyball in a college in Pennsylvania. His drinking interfered with his grades, but he never questioned his drinking until recently. Drinking is very embedded in his culture and says it isn't abnormal for teenagers to be drinking at the table with adults.   In his 30s, Niko says he added cocaine to his drinking, and this continued until last year. Niko knew he had an issue with it, but it wasn't until his girlfriend presented an ultimatum that it was the drugs or her. He was able to quit cocaine and started therapy where he proclaimed he still had to be able to drink. After a few weeks, he talked with a friend that had recently quit drinking who encouraged him to give it a try.   The first week without alcohol was pretty tough for Niko but he says things turned around in the second week as he entered the pink cloud and started thinking he should keep going.   Niko has dabbled in AA and SMART Recovery. He sees his therapist once a week and also attends group therapy with up to 8 other people. Without alcohol Niko is getting to know himself again and his therapist helps a lot with that. She introduced him to the RE podcast which he says he has listened to a lot while going to the gym and walking the dog. He has lost 45 pounds since quitting drinking and is starting to do more of the sports he loved when he was younger. Since he has been getting to know himself, he is finding the ability to be more present for others as well.   Niko's parting piece of guidance: if you think you have a problem or maybe you don't think you have a problem, just give yourself a try. You won't regret it.     Recovery Elevator You took the elevator down, but you gotta take the stairs back up. I love you guys.   RE merch Recovery Elevator YouTube Sobriety Tracker iTunes       

In today's episode, Colleen dives into the balancing act of self-awareness and how it shapes not just our choices, but our fulfillment. She shares her raw personal journey of realizing that she had built a life that looked great on the outside—checking all the right boxes—but left her feeling empty. Instead of blaming external circumstances, she started asking better questions: Am I actually interested in what I'm doing? Am I feeling truly engaged, or just performing? What do I want more of in my life—and what do I no longer need? This episode is about curiosity, not judgment. If you've ever had a nagging feeling that something isn't quite right, but you can't put your finger on it—this conversation will help you explore the real source of that disconnect and how to gently shift toward what actually energizes you.   Key Takeaways: 1. The Difference Between Interest and Obligation Just because you're good at something doesn't mean you actually enjoy it. Being surrounded by people with shared interests is fulfilling—if those interests are truly yours. The more aligned you are with your own desires, the less effort it takes to engage. 2. When You're Not Fully Present, It's a Sign Feeling distracted or disengaged in a conversation? That's useful data. If you often find yourself “playing along” but not actually excited, that's worth noticing. It doesn't mean you have to ditch people—it means you get to explore what you are really drawn to. 3. Self-Awareness Creates More Meaningful Connections The most fulfilling relationships happen when we are fully ourselves. Instead of trying to force interest in things that don't resonate, consider what does spark curiosity for you. Adjusting your social landscape doesn't have to be dramatic—small shifts in how you spend your time can lead to major fulfillment.     Actionable Steps to Tune into Your Own Interests: ✔ Notice when you feel engaged vs. when you're on autopilot. Is this activity (or person) energizing you—or are you just going through the motions? ✔ Shift from judgment to curiosity. Instead of thinking, I should like this, ask: Do I actually like this? ✔ Give yourself permission to explore. What's something you've always been curious about but haven't pursued? ✔ Take small steps toward what excites you. You don't need to overhaul your entire life—start with one simple shift.   Homework:

In today's episode, Colleen shares a powerful perspective shift that can change everything about how you experience drinking—without focusing on drinking at all. Instead of obsessing over how much you drink, the real work is learning how to respond to yourself after you drink. She walks through a personal experience of having a hangover without guilt, shame, or frustration—just curiosity, self-care, and a deep understanding of what led to the decision in the first place. This episode will help you in your journey to break free from the belief that drinking is the problem and show you why emotional inflammation—shame, guilt, and self-judgment—is what actually keeps you stuck. Key Takeaways: The Real Cause of Alcohol Use Disorder (It's Not the Alcohol) The root issue isn't how much you drink—it's how you think about your drinking. The cycle of overdrinking is fueled by guilt, stress, and the belief that you should be doing better. Alcohol use disorder is 90% a thinking problem and only 10% a drinking problem. Why Self-Judgment Keeps You Stuck The perception that you failed after drinking too much triggers stress and hopelessness. The more you believe drinking is a problem, the more your brain craves a way to escape that stress. The key to breaking the cycle isn't drinking less—it's removing the emotional charge from your drinking. How to Have a Hangover Without the Emotional Drama The way you treat yourself after a setback determines what happens next. Self-compassion leads to curiosity and learning, which makes future change easier. The most powerful shift is learning to accept yourself, no matter what. Actionable Steps to Shift Your Mindset About Drinking: 1. Separate Your Drinking from Your Self-Worth Instead of asking, “Why did I do this again?” ask: “What was going on before I made this decision?” Drop the judgment—just gather data and learn from it. 2. Reframe How You Think About Overdrinking Overdrinking isn't a failure—it's information. You don't need to promise yourself you'll “never do this again.” What if nothing has gone wrong? What if this is part of the process? 3. Take Care of Yourself Without Punishment Instead of beating yourself up, create a self-care plan for the next morning: ✅ Drink water, eat nourishing food, and get some fresh air. ✅ Move slowly and give yourself space to rest. ✅ Remind yourself: “I am learning. I am growing. I am okay.” Homework: The next time you wake up feeling regret about drinking, pause and ask: ✔ “What if nothing has gone wrong?” ✔ “What would it feel like to be kind to myself right now?” ✔ “How can I take care of myself today—without punishing myself?” Because the truth is, it's not your drinking that needs to change—it's your relationship with yourself. Click here to BOOK A DISCOVERY CALL. If you're ready to fully commit to your personal growth and do the work to get emotionally sober (side effects include an 80 percent reduction in drinking),You'll walk away from our call with a clear understanding of how to get the skills you need to transform your life.   Do you want help from Colleen with a situation you're struggling with? Click here to submit your question for Colleen's NEW Q& A episodes. Your name will not be mentioned on air!    —Want daily updates from me? Find me on TikTok @hangoverwhisperer and IG @thehangoverwhisperer   —Click here to TAKE THE QUIZ: Do you have a drinking problem or a thinking problem?

How many times have you woken up with a nasty hangover and sworn that you'll never make that mistake again?   But as soon as the pain goes away, so does the motivation to keep your promise.    In this episode, I teach you how to create an emergency hangover kit. So you are prepared to see your inevitable setbacks as opportunities for growth instead of shameful failures.   Hangovers serve an essential purpose in the healing process. Once you start learning from your mistakes, you will stop repeating them.   —Click here to BOOK A DISCOVERY CALL if you're ready to fully commit to your personal growth and do the work to get emotionally sober. Side effects include an 80 percent reduction in drinking. You'll walk away from our call with a clear understanding of how to get the skills you need to transform your life. Click here to get my free PRIVATE podcast on How to Reduce Drinking by 80%. —NEW! Colleen's doing Q&A episodes! Do you want help from Colleen with a situation you're struggling with? Click here to submit your question. Your name will not be mentioned on air!    —Want daily updates from me? Find me on TikTok @hangoverwhisperer and IG @thehangoverwhisperer and YouTube https://www.youtube.com/@hangoverwhisperer  –Click here to take the QUIZ: Do you have a drinking problem or a thinking problem?  

In today's episode, Colleen unpacks a common fear for those trying to reduce their drinking: What if I want more? If you've ever found yourself preoccupied with making sure you have enough alcohol to get through an event—or worrying that you shouldn't want more—this episode will shift your perspective. Instead of battling with your brain over how much you'll drink, Colleen introduces a powerful mindset shift: Ask yourself how you can support yourself to feel satisfied and complete with what you actually want. Key Takeaways: 1. The Thought “What If I Want More?” Is Just Mental Noise The fear of not enough is a learned response, not a fact. It's like an old song on the radio—just because it plays doesn't mean you have to listen. The key is to stop reacting to the thought and start questioning it. 2. How You Frame the Goal Changes Everything Alcohol use disorder thrives on negative goals (I don't want to drink too much). Shifting to a positive goal (I want to enjoy one glass of wine and feel satisfied) gives your brain a clear, achievable task. Your brain is always trying to solve for what you want—make sure you're giving it the right instructions. 3. Your Environment & Actions Matter More Than Willpower Instead of focusing on resisting more, focus on setting yourself up for success. Example: Before drinking, pour yourself a mineral water or another enjoyable drink so your brain already feels relaxed. Visualizing yourself feeling happy and complete after a single glass helps reinforce the experience before it happens. Actionable Steps to Make One Glass Enough ✔ Reframe the Question: Instead of What if I want more? ask, → How can I support myself in feeling satisfied and complete with one glass? ✔ Set a Positive Goal: Visualize yourself feeling happy with just one glass. Imagine how good it will feel to go to bed clear-headed and content. ✔ Prep Your Environment: Have a second drink option ready that isn't alcohol (like mineral water & ginger juice). Shift your focus to social connection or relaxation, not just the drink. ✔ Recognize Old Thought Patterns: When you catch yourself thinking What if it's not enough? remind yourself—it's just an old habit, not a truth. Homework:

Have you experienced lingering pain after an injury that doesn't go away even though you've done everything you can to heal?   Most of us assume that physical pain is a physical issue and seek medical diagnoses from expensive specialists who promise to fix the problem or at least manage the symptoms.    But what do you do when treatment doesn't work and chronic pain becomes demoralizing?    Today I'm talking with Georgie Oldfield, a pioneering physiotherapist and founder of SIRPA–the Stress Illness Recovery Practitioners Association. She's here to explain the connection between physical pain and emotional stress. We're talking about issues like sciatica, fibromyalgia and chronic fatigue syndrome, and how mind-body strategies can lead to remarkable recoveries.   Find Georgie Oldfield and the SIRPA community at https://www.sirpa.org/   —Click here to BOOK A DISCOVERY CALL if you're ready to fully commit to your personal growth and do the work to get emotionally sober. Side effects include an 80 percent reduction in drinking. You'll walk away from our call with a clear understanding of how to get the skills you need to transform your life.   Click here to get my free PRIVATE podcast on How to Reduce Drinking by 80%.   —NEW! Colleen's doing Q&A episodes! Do you want help from Colleen with a situation you're struggling with? Click here to submit your question. Your name will not be mentioned on air!    —Want daily updates from me? Find me on TikTok @hangoverwhisperer and IG @thehangoverwhisperer and YouTube https://www.youtube.com/@hangoverwhisperer    –Click here to take the QUIZ: Do you have a drinking problem or a thinking problem?  

In today's episode, Colleen dives into the power of setting a central guiding intention—one that helps rewire limiting beliefs, quiet overthinking, and keep you moving forward even when things feel uncomfortable. She explains how to create a personal mantra that serves as both a compass and a reset button, giving you the emotional resilience to take action in spite of fear, doubt, or past conditioning. If you've ever felt stuck in your thoughts or emotions, this episode will give you a simple yet powerful tool to shift your mindset and step into your next level of growth. Key Takeaways:    Why Overthinking Keeps You Stuck Your mind will always generate thoughts and emotions—but not all of them need your attention. The mindset that sees something as a problem is often the mindset creating it. Learning to recognize and detach from distracting thoughts is a superpower.    Action Over Emotion: The Secret to Moving Forward Acknowledge your feelings, but don't wait for them to change before taking action. The ability to act in spite of discomfort is what creates change. Your brain is wired to resist growth—recognizing and working through this resistance is key.    The Power of a Central Guiding Intention Setting a personal mantra is like installing new programming into your subconscious. Your mantra should be something you believe in as deeply as gravity—something that reminds you who you are becoming. This practice is especially powerful when used on hard days, not just good ones. Actionable Steps: Create Your Mantra: Use the template: I expand in [first word], [second word], and [third word] every day as I inspire those around me to do the same. Examples: I expand in peace, confidence, and joy every day… or I expand in clarity, courage, and freedom every day… Pick words that truly resonate with you. Whisper & Absorb: Say your mantra softly to yourself and let it settle into your body. Breathe deeply and let it sink in before repeating. Expect & Overcome Resistance: Your old programming will push back—notice the negative thoughts that come up. Instead of resisting, simply observe them and return to your mantra. Use It in Moments of Stress: Practice your mantra in peaceful moments so it's available when you really need it. Next time you wake up feeling off, overthink something, or feel stuck, shift your focus back to your mantra. Homework: Write down your personalized mantra and say it out loud every morning. Use it as a mental reset throughout the day whenever you catch yourself stuck in negative thought loops. Click here to BOOK A DISCOVERY CALL. If you're ready to fully commit to your personal growth and do the work to get emotionally sober (side effects include an 80 percent reduction in drinking),You'll walk away from our call with a clear understanding of how to get the skills you need to transform your life.   Do you want help from Colleen with a situation you're struggling with? Click here to submit your question for Colleen's NEW Q& A episodes. Your name will not be mentioned on air!    —Want daily updates from me? Find me on TikTok @hangoverwhisperer and IG @thehangoverwhisperer   —Click here to TAKE THE QUIZ: Do you have a drinking problem or a thinking problem?

In today's episode, Colleen unpacks the hidden ways we keep ourselves stuck—whether it's staying in a comfort zone that no longer serves us, running on autopilot, or avoiding the call to expand into something greater. She explores the four zones we operate from (incompetence, competence, excellence, and genius) and how staying in the wrong one can quietly drain your energy and fulfillment. Plus, she shares the one simple question you can ask yourself daily to shift into a life that feels more open, creative, and aligned. Key Takeaways: The Four Zones That Keep You Stuck Zone of Incompetence – The things you struggle with and really shouldn't be doing. Spending time here out of fear or scarcity (like trying to fix your own tech issues instead of outsourcing) wastes time and energy. Zone of Competence – You can do these tasks, but so can others. Overloading yourself here leads to burnout because you're not fully using your gifts. Zone of Excellence – The place where you thrive and others rely on you, but it keeps you comfortable and prevents you from stepping into the next level of growth. Zone of Genius – Where you feel expansive, creative, and most aligned. This is where fulfillment lives—but getting there requires releasing old patterns and allowing yourself to grow. The Emotional Test: Contraction vs. Expansion Every action, habit, or decision either expands your heart (makes you feel alive, curious, and in flow) or contracts it (makes you feel stuck, drained, or small). Noticing this difference in real-time helps you shift away from habits that keep you playing small—like overworking, people-pleasing, or numbing with alcohol. When the feeling of over-drinking meets redundancy  So many high-achievers stay stuck in the zone of competence or excellence, which leads to boredom and frustration. When we feel unfulfilled, we reach for something to take the edge off—like drinking. Of course.  The "probably" real solution?? STOP IGNORING THE PART OF YOU THAT WANTS MORE FOR YOURSELF. Actionable Steps: Check In: When you feel the overwhelming pressure from the opposite side of the mirror, ask yourself: Am I in a state of expansion or contraction? Expansion = openness, curiosity, creativity.  Contraction = stress, avoidance, overthinking, numbing. Drop It Like It's Hot: If something feels like contraction (overthinking, unnecessary busyness, perfectionism), drop it as fast as possible. Give yourself permission to delegate, simplify, or step away from things that drain you. Prioritize What Actually Moves You Forward: Identify what actions truly create change in your life. Stop wasting energy in areas that don't serve your highest potential. Make Space for Your Zone of Genius: Spend more time doing what makes you feel the most engaged and fulfilled. Trust that stepping into this space will naturally lessen your urge to numb, overwork, or self-sabotage. Homework: Start a daily practice of asking yourself:              ~Does this expand me or contract me? Make a list of things you need to let go of so you can step into more freedom, creativity, and alignment. ~Then, discard by a method of your choice.  

In today's episode, Colleen breaks down the difference between your comfort zone and your window of tolerance. She explains that while your comfort zone feels safe and familiar, real growth happens on the other side—when you're willing to feel a little uncomfortable and take small actions. Colleen shows how moving your body, even in tiny ways, can shift your mindset and help you manage stress more effectively. Key Takeaways • Stepping Out of Familiarity: Your comfort zone is soothing because it's familiar, but everything you want lies just beyond it. Growth requires you to take small steps that may feel uncomfortable at first. • Understanding Your Window of Tolerance: This is the range where you can handle stress before it overwhelms you. When you're near the edge of your tolerance, it's a signal to pause and act. • The Power of Small Movements: Simple actions—like doing a few pushups, dancing, or even stretching—can help reset your energy and boost motivation. Movement can interrupt unhelpful thought patterns and open up creative energy. • Managing Stress Effectively: Stress isn't inherently bad—it's your body's way of telling you to change your approach. When stress starts to take over, it's a cue to engage in a small, physical action that brings you back to the present. Actionable Steps Check In With Yourself: Notice when you're feeling overwhelmed or stuck. That's your cue that you might be approaching or exceeding your window of tolerance. Take a Micro Action: Do something small and physical—a short walk, a few pushups, or a quick dance break—to help shift your energy and mindset. Shift Your Focus: Instead of getting caught up in negative self-talk or stress, use that movement as evidence that you can change your state. Remind yourself that small actions lead to big changes. Homework For the next few days, when you start to feel overwhelmed or stuck, pause and take one small movement action. Whether it's a few stretches or a burst of dancing, notice how these tiny steps help you regain control and expand your window of tolerance. This simple practice can help build momentum for bigger changes over time. Click here to BOOK A DISCOVERY CALL. If you're ready to fully commit to your personal growth and do the work to get emotionally sober (side effects include an 80 percent reduction in drinking),You'll walk away from our call with a clear understanding of how to get the skills you need to transform your life.   Do you want help from Colleen with a situation you're struggling with? Click here to submit your question for Colleen's NEW Q& A episodes. Your name will not be mentioned on air!    —Want daily updates from me? Find me on TikTok @hangoverwhisperer and IG @thehangoverwhisperer     —Click here to TAKE THE QUIZ: Do you have a drinking problem or a thinking problem?  

In this episode, Colleen shares her thoughts on the common fear of reverting to old habits—even when you're making positive changes. Instead of fighting those nagging thoughts, she explains how to step back, notice them for what they are, and gently shift your response. It's all about staying present, being kind to yourself, and gradually creating new, healthier patterns. Key Takeaways: Understanding Fear: Fear is just a feeling driven by old stories about not being able to stick with change. Recognizing these thoughts can help you break free from self-doubt. Staying Present: When the familiar fear creeps in, the trick is to stay in the moment rather than getting lost in past habits or worries about the future. A Gentle Reminder to Yourself: A simple, kind gesture—like placing a hand on your heart—can help comfort you and remind you that you're on the right path. Building New Habits: Instead of letting old thoughts take over, you can choose a new response that reinforces positive change and builds stronger, healthier neural pathways. Actionable Steps: Notice the Fear: When you catch yourself thinking, “I can't stick with this,” pause and recognize it as just a thought, not the truth. Stay in the Now: Bring yourself back to the present moment. Ask, “What's really happening right now?” rather than what might have happened before. Show Yourself Some Love: Give yourself a little break: place your hand on your heart and say something kind like, “It's okay, I'm here for you.” Choose a New Response: Decide to respond differently. Instead of reinforcing old habits, choose to create a new, positive pathway in your mind. Homework Bring self-awareness to the moments where familiar fears rear their ugly head. As they strike you, pull back... Pause, breathe, and notice the thought for what it is—a habit from the past. Give yourself a gentle reminder of your progress by placing your hand on your heart and speaking kindly to yourself. Notice how choosing a different response can make a big difference in how you feel.   Click here to BOOK A DISCOVERY CALL. If you're ready to fully commit to your personal growth and do the work to get emotionally sober (side effects include an 80 percent reduction in drinking),You'll walk away from our call with a clear understanding of how to get the skills you need to transform your life. Do you want help from Colleen with a situation you're struggling with? Click here to submit your question for Colleen's NEW Q& A episodes. Your name will not be mentioned on air!    —Want daily updates from me? Find me on TikTok @hangoverwhisperer and IG @thehangoverwhisperer   —Click here to TAKE THE QUIZ: Do you have a drinking problem or a thinking problem?

Are you tired of trying so hard because the changes you make never seem to last?   Most people invest their energy in external problems. They focus on fixing their drinking, eating, relationship, finances or physical health under the false belief that their circumstances and/or habits are holding them back.    But “stuck” is a feeling, not a fact. And your troubles are not the cause of this feeling, they're the effect.    If you felt free, clear and powerful, you would think and act like someone who feels that way. So the first item on your to-do list is to clear the energetic blockages in your body that are keeping you at a lower vibration and creating resistance to change.   Today I'm talking to Kurtis Lee Thomas, a master life coach certified in NLP (neuro linguistic programing), hypnotherapy, fitness and reiki, who traveled the world in pursuit of his own physical healing– seeing doctors, therapists, specialists, taking various medications and even doing ayahuasca ceremonies in the jungles of Costa Rica.    It wasn't until he discovered the ancient art of deep diaphragmatic breathing, now known as breathwork, that he experienced profound and permanent transformation.    Breathwork has changed my life as well. This is the one modality that I'd recommend to anyone who is struggling with anything. Because the results are instant.    Instead of thinking your way through problems, you can simply breath your way to the solution. This breathwork technique allows you to release stress, trauma, anxiety and so much more by moving the stagnant energy that's trapped in your body. It's like 20 years of therapy in one session without saying a word.   Click here to register for a Kurtis Lee Thomas Breathwork Detox.    Find Kurtis on Instagram @ManFromTheStars   —Click here to BOOK A DISCOVERY CALL if you're ready to fully commit to your personal growth and do the work to get emotionally sober. Side effects include an 80 percent reduction in drinking. You'll walk away from our call with a clear understanding of how to get the skills you need to transform your life. Click here to get my free PRIVATE podcast on How to Reduce Drinking by 80%. —NEW! Colleen's doing Q&A episodes! Do you want help from Colleen with a situation you're struggling with? Click here to submit your question. Your name will not be mentioned on air!    —Want daily updates from me? Find me on TikTok @hangoverwhisperer and IG @thehangoverwhisperer and YouTube https://www.youtube.com/@hangoverwhisperer  –Click here to take the QUIZ: Do you have a drinking problem or a thinking problem?

In today's episode, Colleen shares a real-life moment of emotional sobriety in action—how a simple email first thing in the morning nearly hijacked her day and how she stopped the stress spiral before it took over. She explains the power of noticing sensations in your body before they trigger habitual reactions and how shifting your focus can change how you experience stress, time, and even your relationship with alcohol. Key Takeaways: Your Body Feels Before Your Mind Reacts Stress is often triggered by habits and thought loops, not real urgency. Your body sends signals (tightness, urgency, restlessness), but they don't mean you have to act on them. Learning to pause and assess before reacting gives you control over how you respond. Not Every Thought Deserves Your Attention Just because a thought feels urgent doesn't mean it is. Your mind follows patterns—it sees stress, assumes a problem, and wants to fix it. But your body doesn't have an agenda—it's just experiencing sensations. How Emotional Sobriety Breaks the Stress-React Cycle Catch yourself before stress takes over by tuning into your body. Ask: “Is this actually urgent, or am I just reacting?” The more you notice and interrupt old patterns, the less control stress (and alcohol) has over you. Actionable Steps: Step 1: Notice When Your Body Feels Tense or Rushed Pay attention to tightness, stress, or urgency in your body before reacting. Instead of jumping to fix the "problem," pause and check if it actually needs attention. Step 2: Separate Sensation from Thought When you feel triggered, ask yourself: “What is my body actually telling me?” Recognize that not every emotion requires an immediate action. Step 3: Shift Your Focus to What Really Matters Before reacting, ask: “Is this how I want to start my day?” Direct your attention toward what's actually important, not just what feels urgent. Homework: Next time you feel anxious, stressed, or overwhelmed, pause and check in with your body before reacting. Ask yourself: “Is this actually urgent, or just my body reacting?” “What would happen if I waited before responding?” Start noticing how much more peaceful and in control you feel when you don't immediately react to stress.   Click here to BOOK A DISCOVERY CALL. If you're ready to fully commit to your personal growth and do the work to get emotionally sober (side effects include an 80 percent reduction in drinking),You'll walk away from our call with a clear understanding of how to get the skills you need to transform your life.   Do you want help from Colleen with a situation you're struggling with? Click here to submit your question for Colleen's NEW Q& A episodes. Your name will not be mentioned on air!    —Want daily updates from me? Find me on TikTok @hangoverwhisperer and IG @thehangoverwhisperer   —Click here to TAKE THE QUIZ: Do you have a drinking problem or a thinking problem?

In today's episode, Colleen reveals a surprising connection between your perception of time and your drinking habits. If you constantly feel rushed, overwhelmed, or like there's never enough time, your brain is likely using alcohol as an off-switch. But here's the real shift—your relationship with time, not alcohol, is the problem. Discover how changing the way you think about time can reduce your stress, eliminate the urge to overdrink, and help you feel more in control of your life. Colleen shares powerful mindset shifts and actionable steps to reclaim your time (and your peace) so that drinking naturally becomes a choice instead of a coping mechanism. Key Takeaways: Your Relationship with Time is a Habit, Not a Reality The belief that you “never have enough time” is just that—a belief. Your thoughts about time create the stress, not the actual amount of time you have. Learning to feel in control of your time changes how you feel about yourself, your schedule, and even your drinking habits. The Rush-Stress-Drink Cycle Feeling rushed and overwhelmed activates your nervous system's stress response. When your brain is in constant “go, go, go” mode, it craves a way to turn off. If alcohol is your only off-switch, your drinking will always feel out of control. The Hidden Ways Time Perception Affects Drinking You swing between feeling rushed (not enough time) and feeling bored (too much time). The thought “I don't have time for myself” keeps you in a stress loop. Alcohol temporarily gives you the relief you're not giving yourself throughout the day. Actionable Steps: Step 1: Stop Complaining About Time for 24 Hours Pay attention to how often you say or think, “I don't have enough time.” Instead, introduce the mantra: “I create my own time.” Every time you catch yourself feeling rushed, pause and take a deep breath. Step 2: Shift Your Identity Around Time Instead of seeing yourself as a victim of time, become the person who owns their time. Example: Instead of “I'm too busy,” shift to “I prioritize what matters most.” Small changes like sitting down for one mindful meal or taking a full breath before responding to emails can rewire your sense of control. Step 3: Notice How This Changes Your Drinking When you feel less rushed, your nervous system doesn't need alcohol to slow down. When you feel more present, you naturally drink more mindfully. If drinking has been your escape from feeling overwhelmed, this practice removes the need to escape in the first place. Homework: For the next 24 hours, track every time you tell yourself you “don't have enough time.” Replace that thought with: “I create my own time.” Then, notice if your drinking feels less urgent or impulsive when you feel more in control of your day. Click here to BOOK A DISCOVERY CALL. If you're ready to fully commit to your personal growth and do the work to get emotionally sober (side effects include an 80 percent reduction in drinking),You'll walk away from our call with a clear understanding of how to get the skills you need to transform your life.   Do you want help from Colleen with a situation you're struggling with? Click here to submit your question for Colleen's NEW Q& A episodes. Your name will not be mentioned on air!    —Want daily updates from me? Find me on TikTok @hangoverwhisperer and IG @thehangoverwhisperer   —Click here to TAKE THE QUIZ: Do you have a drinking problem or a thinking problem?

Today we have Jeremy. He is 43 years old and lives in Portland, Maine. He took his last drink on January 23rd, 2019.   Sponsors for this episode include: Better Help – 10% off of your first month   Recovery Elevator is going back to Peru in October 2025. On this 10-night, 11-day trip of a lifetime, we will be hiking the Inca Trail and participating in two service projects. Registration has been open for two weeks and we have about five or six spots left.   [01:40] Thoughts from Paul:   About three weeks ago, we had a gentleman named Nate share his story for one of our dry January sessions. He mentioned that just before he quit drinking, his spouse poured out a bottle of Jameson Irish whiskey onto their lawn. The whiskey killed a circular patch of grass, making it an area where conditions were no longer suitable for growth, and Nate eventually had to replace the entire section of grass.   Today's episode is titled "Would a Drink Help?". This phrase is often depicted in movies, TV, and other media after a long day or stressful event. For those of us who find it difficult to have just one, a drink will never help. It's not the fifth or the 10th drink that gets you into trouble, it's always the first. Because it leads you to have the fifth or 10th drink which will leave a dead ring of grass inside us.   Unlike grass, our brains and bodies can heal from the poison. So, in answer to the question of “would a drink help?” the answer is always no, and it will always leave you in a worse position. We wouldn't ask this question about any other substance either.   It takes time before the neurons in the brain that a drink can help stop firing together so go easy on yourself.   [07:11] Paul introduces Jeremy:   Jeremy is 43, married with no kids and works in tech consulting. They have an English bulldog and for fun, Jeremy enjoys snowboarding, hiking, and music. He is also a house music DJ and plays multiple instruments.   Jeremy first began to recognize that his drinking was an issue for him in his twenties. He began drinking in his teens and used alcohol to help him escape feelings around an assault that happened when he was 15. Since Jeremy didn't participate in team sports in school, he spent time with people that did other things like drink and do drugs.   After taking a six-month break from drinking when he was 22, Jeremy thought he was fine since he was able to quit for a period of time. He moved to Boston, made some friends there and began grad school. He shares that his drinking didn't look out of control but as he approached his 30s, he realized that his friends were starting to slow down, have families and he was still wanting to spend time in bars. Over time his drinking was creating issues with his wife, and he was starting to feel unhappy both when he was drinking and when he was not. Things looked ok on the outside, but inside they were breaking down. The blackouts were becoming a major issue for him, and he couldn't see a way out.   In 2018, Jeremy and his wife had a fight and that's when he broke down and told her he was struggling. He started reading books about quitting but was still struggling after a few weeks. A note from his wife was a catalyst to seek help from therapy and he discovered SMART Recovery. He kept going back and made connections with others in the meetings.   Jeremy shares how there are so many ways to get sober now and that you don't have to hit rock bottom to quit drinking. He says you have to get over the fear and just focus on the day in front of you. Since quitting drinking Jeremy says he has learned that he doesn't need alcohol to feel comfortable anymore. He is comfortable with who he is now and with therapy has helped learn to love himself and forgive himself for the past.   Recovery Elevator You took the elevator down; you got to take the stairs back up. We can do this.     Café RE RE merch Recovery Elevator YouTube Sobriety Tracker iTunes       

Send us a textIn this insightful episode of the Sober Friends podcast, hosts Steve and Matt explore the critical role of change in sustained sobriety and personal growth. Through candid discussion, they examine how resistance to change can impact recovery and why staying static often means sliding backward. The hosts share personal experiences about overcoming the fear of change, from career transitions to daily habits, while offering practical wisdom about taking manageable steps forward. This episode provides valuable perspectives on how the willingness to change—even when uncomfortable—becomes a cornerstone of lasting sobriety.Support the show