Podcasts about SMART Recovery

Most women don't realize how uncomfortable they are with feeling good—until things start going too well. That's when the sabotage creeps in. A snappy comment. A skipped workout. An unnecessary glass of wine. In today's episode, Colleen breaks down the concept of the “upper limit problem” from The Big Leap by Gay Hendricks—and explains how perfectionists and people-pleasers unknowingly block joy, ease, and success by clinging to struggle. You'll learn how your emotional thermostat gets set in childhood, why guilt and discomfort with pleasure keep you stuck, and how to reset your internal baseline so peace and happiness stop feeling unsafe. This episode is a powerful reminder that you don't have to earn your joy. You just have to stop arguing for your limitations.  

In today's episode, Colleen shares a powerful one-on-one coaching conversation with a client who was dreading a weekend trip with her judgmental, high-maintenance mother-in-law. What started as a fear of overdrinking turned into something much deeper—a real-time lesson in emotional ownership, boundaries, and what it means to become unfuckwithable. This episode isn't about family dynamics—it's about taking your power back. If you've ever agreed to something just to avoid conflict and ended up feeling resentful, this is for you. You'll walk away with practical language, new scripts, and the mindset shift that will help you stop outsourcing your emotional well-being to other people's moods.    

Click here to watch the full interview with Carley on YouTube In this raw and relatable conversation, I'm joined by one of my incredible clients, Carley — a driven healthcare professional, mom of two, and former daily drinker who once believed her only two choices were to either quit drinking forever or keep white-knuckling it with shame and regret. Carley opens up about what her drinking looked like behind closed doors and the pressure she put on herself to “keep it together” — until it started to fall apart. She shares how overachieving, perfectionism, and people-pleasing became coping mechanisms, and how alcohol slowly crept in as her off-switch. We talk about the moment she realized her mental math wasn't working anymore, the emotional buildup that led her to finally book a discovery call, and what shifted when she heard someone say: “You don't have to get sober. You just have to feel better.” This is an incredibly powerful episode for anyone who has ever felt stuck between drinking too much and feeling like you can't stop completely. Carley's story is proof that emotional sobriety isn't about rules — it's about freedom. What you'll hear in Part 1: The hidden stressors that led Carley to overdrink (even as a healthcare worker who knew better) The fear of reaching out for help — and what made her finally do it The myth of “just try harder” and why it never works The exact moment she realized she didn't have to choose between chaos and abstinence   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. Want daily updates from me? TikTok: @hangoverwhisperer Instagram: @thehangoverwhisperer Twitter (X): @NotAboutTheAlc YouTube: @hangoverwhisperer —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 this episode of the Recovery Matters podcast, Michelle Ketchum celebrates her first year of sobriety. Michelle discusses her journey from a toxic relationship and substance use to finding the strength to seek help and enter rehab. She shares her experiences of personal growth, the importance of community, and her involvement in sober living and activities through organizations like The Phoenix and Smart Recovery. Michelle also talks about fulfilling her lifelong dream of becoming a published author. Her story is an inspiring example of overcoming adversity and finding hope and support in recovery. 00:00 Introduction and Host Introductions00:38 Early Life and Family Support01:30 High School and First Encounters with Drugs06:28 College Life and Denial of Addiction13:54 Toxic Relationships and Hitting Rock Bottom22:28 Facing Rehab Fears22:57 The Rehab Experience24:18 Building New Friendships27:31 Life After Rehab28:31 Managing a Sober House30:13 Discovering New Passions38:05 Becoming an Author43:36 The Phoenix and Smart Recovery46:24 Advice for Newcomers ----Across the Web----

In today's episode, Colleen unpacks a subtle but powerful mindset that can completely shift how you experience stress, pressure, and time. Whether it's a packed calendar, an airport sprint, or your own inner critic barking about everything you should be doing, the real problem isn't your to-do list—it's your nervous system. This episode explores how urgency is often just emotional dysregulation in disguise, and why “getting everything done” will never create the calm you're actually craving. If you're constantly on the go, juggling work, family, and the secret shame of overdrinking, this one will help you slow down without falling behind—and start practicing emotional sobriety in the way you move through your day.

Well, it's been another big year since our last Radiothon, and this time Zakia and Michael could also join us to amp up the volume another notch for this year's show. Thanks to your generous support, by the end of the show, we had managed to raise $3,400, $900 over our target of $2,500. If you would also like to support 3CR then go to https://www.3cr.org.au/donate to see your options.Thanks also to our guests on the show over the last 12 months from:Al-Anon Family Groups https://al-anon.org.au/Gamblers Anonymous https://gaaustralia.org.au/get-in-touch/Narcotics Anonymous https://www.na.org.au/multi/Alcoholics Anonymous https://aa.org.au/Overeaters Anonymous https://www.oa.org.au/SMART Recovery https://smartrecoveryaustralia.com.au/Justice Connect https://justiceconnect.org.au/our-services/homeless-law/Our weekly podcasts are also available online or for shows up to 5th June 2025 : https://drive.google.com/file/d/1XQoKEcNW8Pa6eFRwGOET5eJxjO6244SW/view?usp=sharingAlthough we are not able to include the music in our podcast, here are the links to the music we played on the show and available on Australian Music Radio Airplay Project (amrap.org.au):Mark Howard: The Light Behind Us [https://amrap.org.au/track/mark-howard-the-light-behind-us]Andy Fillmore   Passing notes [https://amrap.org.au/track/andy-fillmore-passing-notes]boi&eSKae: SAID IN ANGER [https://amrap.org.au/track/boieskae-sia-said-in-anger-radio-edit-sia-said-in-anger-radio-edit]

If you're drinking more than you want to, but every time you try to cut back it feels like one more thing to do… this episode is for you. Today, I'm sharing the real story that kept me stuck in the drinking cycle for years—the one that has nothing to do with alcohol:

In today's episode, Colleen shares a personal reflection on what it means to stay emotionally sober when things are going really well. When the business is booming, the boxes are checked, and it feels like everything is finally clicking. Most of us assume that emotional work is about learning how to handle hard moments—grief, anxiety, cravings, conflict, etc. Though that's true in it's own right, there is still a catch. ----> If your mood is dictated by external wins, then your nervous system is still being hijacked, and the crash that follows might be more subtle—but it can also be just as dysregulating.

In this episode, Colleen breaks down the difference between thinking your feelings and actually feeling them—and why most high-achieving women get stuck in a loop that keeps them stressed, stuck, and searching for answers in the wrong places. You'll learn a simple, body-based skill that helps you shift out of emotional overwhelm and back into clarity, presence, and personal power—without needing to fix, solve, or overexplain anything at all. Whether you're drinking to numb the noise or overthinking your way into burnout, this episode will show you how to interrupt the loop and finally let go—for real.

OVERVIEWIs there a real benefit to a recovery ride or would you be better off just taking the day off completely? Both recovery rides and complete rest are beneficial, but the choice between the two depends on how fatigued you are, your mood, and what else you have going on in your life. Sports science says they accomplish the same thing and are essentially interchangeable. But there are absolutely times when Coach Adam Pulford recommends active recovery (easy ride, walking, yoga, etc.) and other times when he advocates for complete rest. Learn to make the right choice when it really matters in Episode 251 of "The Time-Crunched Cyclist Podcast".TOPICS COVEREDActive vs. Passive RecoveryWhen to choose complete rest or passive recoveryWhen to choose a recovery ride or active recoveryOff-the-bike active recoveryResearch on active vs. passive recovery effectivenessLINKS/RESOURCESPassive vs Active Recovery on Peak Sprint Power Production: https://www.thieme-connect.com/products/ejournals/abstract/10.1055/s-0032-1331717Passive vs Active Recovery on MLSS Performance: https://cdnsciencepub.com/doi/abs/10.1139/h2012-105Passive vs Active Recovery:Passive Recovery Is Superior to Active Recovery During a High-Intensity Shock MicrocycleGood to Go Book: Christie AschwandenASK A QUESTION FOR A FUTURE PODCASTHOSTAdam Pulford has been a CTS Coach for nearly two decades and holds a B.S. in Exercise Physiology. He's participated in and coached hundreds of athletes for endurance events all around the world.Listen to the episode on Apple Podcasts, Spotify, Stitcher, Google Podcasts, or on your favorite podcast platformGET FREE TRAINING CONTENTJoin our weekly newsletterCONNECT WITH CTSWebsite: trainright.comInstagram: @cts_trainrightTwitter: @trainrightFacebook: @CTSAthlete

Today's episode is for the woman who's doing everything right—and still feels like she's falling apart.   Colleen sits down with Laurie James, somatic coach and author of Sandwiched: A Memoir of Holding On and Letting Go to talk about what happens when your nervous system hits a breaking point. Laurie ended up in the hospital—twice—after leaving a toxic marriage, raising four daughters, dating again, writing a book, and trying to heal.   This is a raw, honest conversation about how success can hide trauma, why “pushing through” is often dissociation in disguise, and how to regulate your nervous system before your body takes matters into its own hands.  

Most of us see anxiety as a personal flaw—something to fix, medicate, or avoid. But what if anxiety isn't the problem at all? What if it's the invitation? In today's episode, Colleen breaks down the two types of anxiety as explained by Dr. Russell Kennedy—foreground alarm and background alarm—and shares a personal story of how unresolved fears and childhood programming were quietly driving Colleen into burnout... even though her mindset looked great on the surface. This isn't just about alcohol. It's about understanding the real source of your stress, shifting from self-bullying to self-trust, and learning how to work with your nervous system instead of against it. Whether you're drinking to deal with anxiety or simply tired of pushing through life at full speed, this episode will help you stop fighting the wrong battle—and start healing what's actually underneath.

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.

This episode looks at the role of negative emotions in our lives, how to recognize and ride through them, how to learn from them, and how these things show up in recovery from addiction (and other mental health disorders) for both the person with the disease and those who love them. This episode is based on the "Biology of Mental Health" series that I teach at Windmill Wellness Ranch. Our podcast has been going since February of 2020, and we started producing both video and audio versions of each episode starting April 2025. Moving forward, each episode will be released as both video on YouTube and audio on Fireside. YouTube channel: @addictionandthefamily

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  

Tracey-Lee had an unconventional childhood in which she experienced some trauma, relating to her father's outbursts of rage. At the same time she discovered a talent for performance and this gave her a pathway to self-expression. But as she enterered adulthood she felt unbalanced, developing a tendency to addictive behaviours as she searched for comfort and relief. After struggles with binge eating, amphetamine use and dysfunctional relationships, all of which caused her physical and mental ill-health, Tracey-Lee had a diagnosis that came as a wake-up call. Tracy-Lee is now a SMART Recovery Facilitator, a Lived Experience Advocate and a children's entertainer.

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:

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?