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Colleen Freeland Kachmann

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It\'s Not About the AlcoholIt's Not About the AlcoholEP230 Minisode: Processing The Background AlarmIn today’s episode, Colleen unpacks why your background alarm is going off—and how to finally turn it off. You’re not lazy. You’re not broken. And your bedtime resistance, your anxious spinouts, your self-sabotage? They’re not random. They. Are. Patterns. Habits formed by younger versions of you who were just trying to stay safe. This episode dives into how childhood beliefs shape your nervous system, why emotional energy gets trapped in the body, and how to reclaim that energy instead of wasting it on panic, shame, or perfectionism. If your anxiety...2025-06-2815 minIt\'s Not About the AlcoholIt's Not About the AlcoholEP229 Minisode: The Black MirrorYou’ve probably heard me say the common phrase “the call is coming from inside the house” — but what if every judgment you make about someone else is too? In this episode, Colleen unpacks the concept of The Black Mirror — the idea that your emotional reactions to other people are often projections of the stories, beliefs, and insecurities you hold about yourself. You’ll learn how to flip the script when you're triggered by someone else's behavior, turn judgment into powerful self-awareness, and use emotional sobriety skills to stop reacting from fear and start responding from clarity...2025-06-2610 minIt\'s Not About the AlcoholIt's Not About the AlcoholEP 227 Minisode: The Upper Limit ProblemMost 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 int...2025-06-2110 minIt\'s Not About the AlcoholIt's Not About the AlcoholEP226 Minisode: Becoming Unfuckwithable instead of resentfulIn 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 sh...2025-06-1909 minIt\'s Not About the AlcoholIt's Not About the AlcoholEP224 Minisode: Feeling rushed is not a factIn 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 overdrink...2025-06-1206 minIt\'s Not About the AlcoholIt's Not About the AlcoholEP222 Minisode: Stop Chasing The HighsIn 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...2025-06-0709 minReduce Your Drinking by 80%Reduce Your Drinking by 80%#7 TNC Program: Format, Deliverables & CostClick here to schedule a discovery call with Colleen   Click here to take the quiz: Do you have a drinking problem or a thinking problem?   Click here to read the TNC program overview for Emotional Sobriety Coaching©.   Click here to listen to the It's Not About the Alcohol podcast.   Click here to calculate The Real Cost of Alcohol Use Disorder2025-06-0520 minIt\'s Not About the AlcoholIt's Not About the AlcoholEP221 Minisode: How to actually feel your feelings 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...2025-06-0514 minTHE PERIOD WHISPERER PODCAST - Perimenopause, Menopause, Cortisol, Weight Loss, Hormone Balancing, Insomnia, Hot Flashes, Night Sweats, Libido, Your Guide To Thriving In MidLifeTHE PERIOD WHISPERER PODCAST - Perimenopause, Menopause, Cortisol, Weight Loss, Hormone Balancing, Insomnia, Hot Flashes, Night Sweats, Libido, Your Guide To Thriving In MidLifeEp 316: How To Drink In Moderation In Perimenopause w/ The Hangover Whisperer Colleen Freeland KachmannIn this powerful episode of The Period Whisperer, I’m joined by Colleen Freeland Kachmann, also known as The Hangover Whisperer and the founder of Emotional Sobriety Coaching. Colleen, an Intuitive Drinking Coach and host of the globally top-ranked It's Not About the Alcohol podcast, dives deep into how women in perimenopause can regain control over their alcohol consumption without relying on the traditional "all or nothing" mindset.With over 20 years of personal experience, Colleen discovered that the key to drinking in moderation isn’t about willpower—it’s about understanding the root cause of why y...2025-06-0546 minIt\'s Not About the AlcoholIt's Not About the AlcoholEP219 Minisode: Anxiety is an alarmMost 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, shi...2025-05-3112 minIt\'s Not About the AlcoholIt's Not About the AlcoholEP218 Minisode: Reducing Anxiety is the Anti-GoalIn 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...2025-05-2911 minIt\'s Not About the AlcoholIt's Not About the AlcoholEP216 Minisode: Pursuing Purpose Instead Of "Less Alcohol"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 tha...2025-05-2411 minIt\'s Not About the AlcoholIt's Not About the AlcoholEP215 Minisode: This is the woo-woo partIf 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 ho...2025-05-2216 minIt\'s Not About the AlcoholIt's Not About the AlcoholEP213 Minisode:Small Emotions Have Big CONsequencesIn 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. 💡 Key Takeaways: Emotions are learned r...2025-05-1716 minIt\'s Not About the AlcoholIt's Not About the AlcoholEP212 Minisode: It's not where you are... it's how you respondIn today’s episode, Colleen shares the most powerful skill you can develop on your emotional sobriety journey: how you respond to yourself when you slip into old habits. Whether you drank more than you planned or simply feel like you’ve lost your way again, this episode will rewire how you think about failure—and help you stop reinforcing the very pattern you’re trying to break. Colleen walks you through the real moment of change (it’s not what you think), why “starting over” is a trap, and the nervous system reset that turns shame in...2025-05-1515 minIt\'s Not About the AlcoholIt's Not About the AlcoholEP210 Minisode: Simple Technique For Letting GoIn 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...2025-05-1014 minIt\'s Not About the AlcoholIt's Not About the AlcoholEP209 Minisode: Controlling your energy flowToday’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...2025-05-0816 minIt\'s Not About the AlcoholIt's Not About the AlcoholEP207 Minisode: Accept the invitation to be okay no matter whatToday’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.2025-05-0316 minIt\'s Not About the AlcoholIt's Not About the AlcoholEP206 Minisode: Don't try to do it "right," just do betterIn 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...2025-05-0113 minIt\'s Not About the AlcoholIt's Not About the AlcoholEP205 Q&A: When you're trying to change but your partner still drinks too muchOn 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.  ...2025-04-2917 minIt\'s Not About the AlcoholIt's Not About the AlcoholEP204 Minisode: How can I make this easy and fun?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...2025-04-2611 minIt\'s Not About the AlcoholIt's Not About the AlcoholEP203 Minisode: Make friends with the feelingIn 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. I...2025-04-2416 minIt\'s Not About the AlcoholIt's Not About the AlcoholEP202 Q&A: Tend to get over-served by your friends?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 power...2025-04-2213 minIt\'s Not About the AlcoholIt's Not About the AlcoholEP201 Minisode: Negative thinking generates error codes in your brainIn 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’...2025-04-1910 minIt\'s Not About the AlcoholIt's Not About the AlcoholEP200 Minisode: How to soothe your "HOT MESS"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...2025-04-1711 minIt\'s Not About the AlcoholIt's Not About the AlcoholEP199 The 3 invisible gaps that sabotage your ability to change your drinking habits"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...2025-04-1537 minReduce Your Drinking by 80%Reduce Your Drinking by 80%14 Can YOU do this on your own?Click here to schedule a discovery call with Colleen   Click here to take the quiz: Do you have a drinking problem or a thinking problem?   Click here to read the TNC program overview for Emotional Sobriety Coaching©.   Click here to listen to the It's Not About the Alcohol podcast.   Click here to calculate The Real Cost of Alcohol Use Disorder2025-04-1332 minIt\'s Not About the AlcoholIt's Not About the AlcoholEP 198 Minisode: How to manifest a healthy relationship with alcoholIn 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, a...2025-04-1216 minIt\'s Not About the AlcoholIt's Not About the AlcoholEP195 Minisode: How your fears alter your behaviorIn 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...2025-04-0509 minIt\'s Not About the AlcoholIt's Not About the AlcoholEP194 Minisode: Making friends with my brain fogIn 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 s...2025-04-0317 minReduce Your Drinking by 80%Reduce Your Drinking by 80%13 Two reasons some people can't changeClick here to schedule a discovery call with Colleen   Click here to take the quiz: Do you have a drinking problem or a thinking problem?   Click here to read the TNC program overview for Emotional Sobriety Coaching©.   Click here to listen to the It's Not About the Alcohol podcast.   Click here to calculate The Real Cost of Alcohol Use Disorder2025-04-0116 minReduce Your Drinking by 80%Reduce Your Drinking by 80%12 Why is coaching so expensive?Click here to schedule a discovery call with Colleen   Click here to take the quiz: Do you have a drinking problem or a thinking problem?   Click here to read the TNC program overview for Emotional Sobriety Coaching©.   Click here to listen to the It's Not About the Alcohol podcast.   Click here to calculate The Real Cost of Alcohol Use Disorder2025-03-3110 minReduce Your Drinking by 80%Reduce Your Drinking by 80%11 Take the quiz! Do you have a drinking or thinking problem?Click here to schedule a discovery call with Colleen   Click here to take the quiz: Do you have a drinking problem or a thinking problem?   Click here to read the TNC program overview for Emotional Sobriety Coaching©.   Click here to listen to the It's Not About the Alcohol podcast.   Click here to calculate The Real Cost of Alcohol Use Disorder2025-03-3015 minReduce Your Drinking by 80%Reduce Your Drinking by 80%10 How to overcome the #1 obstacle to moderate drinkingClick here to schedule a discovery call with Colleen   Click here to take the quiz: Do you have a drinking problem or a thinking problem?   Click here to read the TNC program overview for Emotional Sobriety Coaching©.   Click here to listen to the It's Not About the Alcohol podcast.   Click here to calculate The Real Cost of Alcohol Use Disorder2025-03-2910 minReduce Your Drinking by 80%Reduce Your Drinking by 80%09 What if I can't afford it?Click here to schedule a discovery call with Colleen   Click here to take the quiz: Do you have a drinking problem or a thinking problem?   Click here to read the TNC program overview for Emotional Sobriety Coaching©.   Click here to listen to the It's Not About the Alcohol podcast.   Click here to calculate The Real Cost of Alcohol Use Disorder2025-03-2810 minReduce Your Drinking by 80%Reduce Your Drinking by 80%08 Client testimonialsClick here to schedule a discovery call with Colleen   Click here to take the quiz: Do you have a drinking problem or a thinking problem?   Click here to read the TNC program overview for Emotional Sobriety Coaching©.   Click here to listen to the It's Not About the Alcohol podcast.   Click here to calculate The Real Cost of Alcohol Use Disorder2025-03-2715 minReduce Your Drinking by 80%Reduce Your Drinking by 80%07 TNC Program: Format, deliverables and costClick here to read the TNC program overview for Emotional Sobriety Coaching©. Click here to schedule a discovery call with Colleen Click here to listen to the It's Not About the Alcohol podcast. Click here to calculate The Real Cost of Alcohol Use Disorder2025-03-2620 minReduce Your Drinking by 80%Reduce Your Drinking by 80%06 How to Reduce Drinking by 80%Click here to schedule a discovery call with Colleen   Click here to take the quiz: Do you have a drinking problem or a thinking problem?   Click here to read the TNC program overview for Emotional Sobriety Coaching©.   Click here to listen to the It's Not About the Alcohol podcast.   Click here to calculate The Real Cost of Alcohol Use Disorder2025-03-2525 minReduce Your Drinking by 80%Reduce Your Drinking by 80%05 The biochemistry of addictionClick here to schedule a discovery call with Colleen   Click here to take the quiz: Do you have a drinking problem or a thinking problem?   Click here to read the TNC program overview for Emotional Sobriety Coaching©.   Click here to listen to the It's Not About the Alcohol podcast.   Click here to calculate The Real Cost of Alcohol Use Disorder2025-03-2414 minReduce Your Drinking by 80%Reduce Your Drinking by 80%04 What is alcohol use disorder?Click here to schedule a discovery call with Colleen   Click here to take the quiz: Do you have a drinking problem or a thinking problem?   Click here to read the TNC program overview for Emotional Sobriety Coaching©.   Click here to listen to the It's Not About the Alcohol podcast.   Click here to calculate The Real Cost of Alcohol Use Disorder2025-03-2312 minReduce Your Drinking by 80%Reduce Your Drinking by 80%03 Can YOU learn to drink in moderation?Click here to schedule a discovery call with Colleen   Click here to take the quiz: Do you have a drinking problem or a thinking problem?   Click here to read the TNC program overview for Emotional Sobriety Coaching©.   Click here to listen to the It's Not About the Alcohol podcast.   Click here to calculate The Real Cost of Alcohol Use Disorder2025-03-2207 minReduce Your Drinking by 80%Reduce Your Drinking by 80%02 Hi! I'm Colleen. I WAS an alcoholic!Click here to schedule a discovery call with Colleen   Click here to take the quiz: Do you have a drinking problem or a thinking problem?   Click here to read the TNC program overview for Emotional Sobriety Coaching©.   Click here to listen to the It's Not About the Alcohol podcast.   Click here to calculate The Real Cost of Alcohol Use Disorder2025-03-2105 minReduce Your Drinking by 80%Reduce Your Drinking by 80%01 How to use this feedClick here to schedule a discovery call with Colleen   Click here to take the quiz: Do you have a drinking problem or a thinking problem?   Click here to read the TNC program overview for Emotional Sobriety Coaching©.   Click here to listen to the It's Not About the Alcohol podcast.   Click here to calculate The Real Cost of Alcohol Use Disorder    2025-03-2002 minIt\'s Not About the AlcoholIt's Not About the AlcoholEP180 Minisode: Comfort zone vs. window of toleranceIn 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 sm...2025-03-0112 minIt\'s Not About the AlcoholIt's Not About the AlcoholEP174 Minisode: Stop working on yourself- you're not brokenIn today’s episode, Colleen explores a common challenge: the struggle to maintain consistent effort in self-care and personal growth. She uncovers the hidden beliefs that might be driving resistance and shares how shifting your motivation—from fixing yourself to gifting yourself—can transform your relationship with self-care. Learn how to reconnect with your future self, reframe your mindset, and take actions that feel like a gift rather than a chore. Key Takeaways: The Truth About Resistance: Resistance to self-care often stems from subconscious beliefs that you need to “fix” yourself. Shame-driven motivation triggers your brain...2025-02-1510 minIt\'s Not About the AlcoholIt's Not About the AlcoholEP173 Minisode: What type of person are you?In today’s episode, Colleen reveals a powerful strategy for creating lasting change by shifting your identity instead of relying on willpower or discipline. Discover how embracing the mindset of “I’m the type of person who…” can naturally align your behaviors with your goals, without the exhausting cycle of self-criticism or perfectionism. Colleen shares practical steps to practice being the version of yourself you aspire to become, one small, mindful step at a time. Key Takeaways: Willpower vs. Identity-Based Change: Relying on willpower to change behaviors is unsustainable and creates a yo-yo cycle of self-de...2025-02-1309 minIt\'s Not About the AlcoholIt's Not About the AlcoholEP171 Minisode: Uncovering deeply rooted limiting beliefsIn today’s episode, Colleen introduces a transformative exercise to uncover the deeply rooted beliefs that might be holding you back from achieving your goals around alcohol. Learn how to identify these limiting thoughts, challenge their validity, and replace them with empowering beliefs that align with the identity you want to build. This episode is a must-listen for high-achieving women who are ready to break free from shame-based narratives and create lasting, identity-based change. Key Takeaways: Beliefs Are Thoughts You No Longer Question: Many limiting beliefs feel true simply because they are habitual thoughts yo...2025-02-0807 minIt\'s Not About the AlcoholIt's Not About the AlcoholEP170 Minisode: Try some crazy talk todayIn today’s episode, Colleen challenges you to radically shift how you dialogue with yourself by treating yourself as a trusted friend and cherished companion. Discover how identity-based change starts with the way you talk to yourself and how this simple practice can crowd out negative self-talk, foster self-respect, and lead to lasting transformation. Key Takeaways: Thoughts and Identity: Your thoughts are powerful and habitual, shaping your identity and influencing your ability to change. Behavior-based change—trying to prove your worth through actions—often fails because it conflicts with how you see yourself. Identity-based change is rooted...2025-02-0609 minIt\'s Not About the AlcoholIt's Not About the AlcoholEP168 Minisode: Why haven't I been reading?In this episode, Colleen shares how our habitual thoughts are often attempts to solve emotional problems and regulate our nervous systems. She dives into her own experience of stress-induced burnout, driven by hyper-focus on business analytics, and the creative stagnation it caused. By recognizing these patterns, Colleen highlights how to reset with small, intentional habits that prioritize self-care and help you regain balance and creativity. Key Takeaways: Thoughts as Habits: Most of our thoughts are habitual patterns developed to solve emotional discomfort. Your brain is constantly seeking control and certainty, often at the expense of creativity...2025-02-0110 minIt\'s Not About the AlcoholIt's Not About the AlcoholEP167 Minisode: Radical change is 1 percent improvementIn this episode, Colleen shares a powerful mindset shift inspired by James Clear's philosophy: meaningful change doesn’t require radical transformation. Instead, it’s about embracing a process of incremental improvement, rooted in changing your identity and self-perception. Colleen explains why the first step to sustainable change is redefining how you think about yourself and the process of change itself, while introducing the 1% Rule to help you measure and celebrate progress. Key Takeaways: The Problem with All-or-Nothing Thinking: As high achievers and perfectionists, we often set lofty, unsustainable goals that lead to burnout and self-criticism. Shame-based moti...2025-01-3010 minIt\'s Not About the AlcoholIt's Not About the AlcoholEP165 Minisode: Why change feels so HARDIn today’s episode, Colleen dives into the importance of setting realistic and achievable goals when it comes to detoxing or taking a break from alcohol. She shares insights on why habits feel hard to break, the role of internal programming, and the importance of creating an environment that supports your goals. If you’ve ever struggled with sticking to a goal or felt overwhelmed by the idea of change, this episode offers a clear and compassionate approach to navigating challenges and setting yourself up for success. Key Takeaways: Why Habits Feel Hard: Managing a drinking habi...2025-01-2515 minIt\'s Not About the AlcoholIt's Not About the AlcoholEP164 Minisode: Learning to tolerate uncertaintyIn today’s episode, Colleen unpacks a profound quote from Mark Manson and explores how the pursuit of positive experiences often leads to stress and dissatisfaction. She explains how accepting negative experiences can actually transform your emotional state and offers practical steps to break free from the cycle of overthinking and stress. If you’ve ever felt stuck in your head, driven by the need to “figure it all out,” this episode is your guide to stepping into the present moment, regulating your nervous system, and finding peace. Key Takeaways: Mark Manson’s Wisdom: “Pursuing a positive e...2025-01-2308 minIt\'s Not About the AlcoholIt's Not About the AlcoholEP162 Minisode: Why you're manifesting what you don't wantIn this episode, Colleen dives deep into how shifting your focus from what you don’t want to what you truly desire can transform your mindset and your relationship with alcohol—and beyond. She explains why the brain’s operating system doesn’t understand “don’t” and “shouldn’t” and how these error codes keep us stuck in overthinking and emotional inflammation. Colleen offers practical strategies to build neural pathways toward what you do want by reverse engineering your thought processes and connecting to how you want to feel. Whether you’re navigating alcohol use disorder or any other life challenge, this e...2025-01-1810 minIt\'s Not About the AlcoholIt's Not About the AlcoholEP161 Minisode: Actually, your feelings are facts!In today’s episode, Colleen shares a personal story about navigating a tense encounter with a neighbor who demanded drastic action after a minor incident involving her dog. Using this real-life situation, she demonstrates how to clear an emotional reaction in real time by properly diagnosing the problem, managing feelings, and resetting the nervous system. This episode highlights the importance of emotional regulation, how to move from reaction mode to intentional action, and how to maintain an empowered mindset even in difficult circumstances. Key Takeaways: Diagnose the Neutral Facts: When confronted with a highly emotional si...2025-01-1609 minIt\'s Not About the AlcoholIt's Not About the AlcoholEP159 Minisode: Processing the shame of past mistakesClick 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.   —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 powerful and vulnerable...2025-01-1120 minIt\'s Not About the AlcoholIt's Not About the AlcoholEP141 BONUS! Mindful Drinking and Moderation with “Mostly Sober” author Susan KellerIn this special bonus episode, Colleen interviews Susan Keller, author of the new book Mostly Sober: A Love Story and a Road Trip. Susan shares her personal journey of rethinking her relationship with alcohol, how she found her way into the mindful drinking movement, and why she wrote Mostly Sober, a groundbreaking novel for those who want to cut back on drinking without quitting entirely. In this conversation, Colleen and Susan discuss: Susan's background in healthcare education and how it influenced her interest in alcohol moderation. The appeal of mindful drinking and how...2024-09-1943 minIt\'s Not About the AlcoholIt's Not About the AlcoholEp91: How to heal (instead of cope with) emotional triggers (Part 2) with Ruth FearnowHow do you cope with panic attacks, mood swings, eruptions of rage or other illogical reactions that feel out of proportion to the situation?   Many of us think the antidote to emotional reactivity is to distract ourselves with positivity. We take a breath, try to walk it off or visualize a basket of puppies on the beach at sunset.   We tell ourselves to just let it go and to stop letting it bother us. Which sounds great. But HOW do you actually do that? Especially when it keeps happening?  ...2023-12-1251 minIt\'s Not About the AlcoholIt's Not About the AlcoholEp 90: How to heal (instead of cope with) emotional triggers (Part 1) with Ruth FearnowHow do you cope with panic attacks, mood swings, eruptions of rage and other illogical reactions that feel out of proportion to the situation?   Many of us think the antidote to emotional reactivity is to distract ourselves with positivity. We take a breath, try to walk it off or visualize a basket of puppies on the beach at sunset.   We tell ourselves to just let it go and to stop letting it bother us. Which sounds great. But HOW do you actually do that? Especially when it keeps happening?  ...2023-12-1235 minIt\'s Not About the AlcoholIt's Not About the AlcoholEp 84 Resolving Ambivalence (Part 5) The invisible obstacle you must overcome to enjoy being soberHow do you feel when you see people on television sharing a flask around a  roaring campfire, enjoying a bottle of red wine with a 5-course meal, or sliding into a steaming bubble bath with a crystal goblet of cold Chardonnay?   No matter how committed you are to drinking less or not at all, scenes that associate drinking with pleasure can trigger temptation. You may experience a burst of discontent, have an urge to finish the cake or start reconsidering your resolve to avoid alcohol.    And it’s disheartening to imagine longin...2023-11-1423 minIt\'s Not About the AlcoholIt's Not About the AlcoholEp 83 Resolving Ambivalence (Part 4) How to break your emotional attachments to alcohol so drinking loses it's appealHow much time do you think someone needs to stay sober once the physical addiction to alcohol has been broken?   Most people quit drinking with a goal in mind. And whether they are aiming to stay sober forever or just participating in Sober October, success is measured by the number of alcohol free days.    But taking a break to simply reset your tolerance, or swearing off alcohol forever because you’ve surrendered to the idea that you’re an alcoholic, are two sides of the same coin. Both goals are based on the...2023-11-1419 minIt\'s Not About the AlcoholIt's Not About the AlcoholEp 82 Resolving Ambivalence (Part 3) The mistakes you're making that trap you in the cycle of over-drinkingWhat do you think is the hardest part of quitting drinking?   Most of us assume that declining the invitation to drink requires massive amounts of willpower. And that staying sober will feel like trying not to cough…which means there’s no way we’ll be able to resist the urge forever.    So you delay the announcement because you assume it’s going to be difficult. You genuinely want to be successful, which requires you to wait for the “right” time.    Meanwhile, you stop making the effort to cut back. Sobr...2023-11-1421 minIt\'s Not About the AlcoholIt's Not About the AlcoholEp 81: Resolving Ambivalence (Part 2) The secret to curing alcohol use disorderWhy do you think that it’s so hard to stick with your intentions to “drink like a normal” person?”   You may assume that your “off-switch” is broken or that you have an “addictive personality.” Or maybe you secretly fear that you really are an alcoholic. Regardless, this is a frustrating and embarrassing problem that feels beneath you.   Most people try to escape the cycle of over-drinking by taking a break to reset your tolerance or even swearing to never drink again. Because we assume that if alcohol is the problem, then sobriety must...2023-11-1419 minIt\'s Not About the AlcoholIt's Not About the AlcoholEp 80 Resolving Ambivalence (Part 1) Why you still want to drink and also want to stopHow do you handle the emotional whiplash of knowing you should stay sober for a while but also feeling like that’s unrealistic?   Ambivalence feels like climbing up to the high dive only to chicken out and refuse to jump. And then telling yourself it’s not that bad and you like learning lessons the hard way–Cheers! Or secretly thinking it’s actually so bad that you probably should go to rehab.    Either way, you can’t deal with this today. Which temporarily solves the problem until you wake up in the middle...2023-11-1409 minIt\'s Not About the AlcoholIt's Not About the Alcohol4 questions that transform the way you react to lifeHow often do you spend hours, days, weeks (ok, maybe months) ruminating on negative stories? Thinking and talking about the person or situation that is making you feel angry, hurt, disappointed, frustrated or concerned? Objectively, you'd probably agree that is not time well spent. After the intial sting, you're really just pissing off yourself with the story about the sting. Dwelling on the past sucks the joy out of your present and attracts more of the same in the future.  In this episode, I give you four questions to ask yourself in times o...2023-02-2722 minIt\'s Not About the AlcoholIt's Not About the AlcoholAlcohol is not the problem--plus free discovery call with meI was afraid of sobriety. Because I knew alcohol was just a distraction. I was mostly drinking to cope with an unhappy marriage. A stagnant career. I was bored with friendships that had run their course. My kids were leaving the nest and I didn’t know what to do with myself or my time. I didn’t know how to be alone. It felt good to quit alcohol. But sobriety didn’t solve my problems. And it felt really childish to define myself by how much I do or don’t drink. Are you...2023-02-2028 minIt\'s Not About the AlcoholIt's Not About the AlcoholThe connection between diet culture and substance abuse and how to use nutrition and targeted amino acid therapy in recovery. With Chris Engen Chris Engen is board certified in holistic nutrition and has an advanced certificate in recovery nutition coaching.  In today's episode, Chris and I do a deep dive into the beliefs that lead to disordered eating and subsequent substance abuse. We blast the myth that being "messed up" is what gets us the diagnoses of generalized anxiety disorder, panic attacks, depression and bipolar disorder and more. In reality, we're deficient in the neurotransmitters that allow us to feel connected, grounded and positive.  Chris explains that the way we feel in any given moment or phase of ou...2023-02-061h 11It\'s Not About the AlcoholIt's Not About the AlcoholI had a drinkAfter trying on many beliefs about my relationship with alcohol, I've adopted the belief that I can drink anytime I want. Because it feels much better to think I don't want to drink than I can't drink. My recovery is no longer from alcohol. I have healed my brain and my body from years of abuse. My recovery now is focused on getting over my habits of people-pleasing and perfectionism. I am becoming a woman who listens to her intuition and trusts herself to manage the consequences of her own actions--both good and bad--without beating herself up.2023-01-3024 minIt\'s Not About the AlcoholIt's Not About the AlcoholChange Your Mind About Alcohol--The Challenge ReturnsThe motivation to drink less is usually pain. The problem is motivation to avoid pain disappears. The less you drink, the better you feel and the more likely you are to go back for another round.  The reason the idea of sobriety feels like a denial of self and well-being is because drinkers view drinking as part of their identity. Also a coping strategy. So they ignore the evidence that life would be better without alcohol and focus on minimizing the pain. The solution is to reframe the problem. Stop trying to change the way yo...2023-01-2329 minIt\'s Not About the AlcoholIt's Not About the AlcoholHow self-compassion and kindness lead to success--with Ana Weisberger After moving to New York City and achieving the American dream, Ana felt empty and disconnected. She tried many things and eventually went on a 2-week meditation retreat. In the silence, she realized that her life was filled with noise and chaos. So she divorced her husband, quit her job, rented a house on a beach and embarked on a new career as a life coach. After the initial burst of energy that comes with making big life changes, she realized that she still struggled with a lack of motivation and self-defeating coping skills. 2023-01-1641 minIt\'s Not About the AlcoholIt's Not About the AlcoholRecovering out loud--with Makini CampbellIn today’s episode, we’re holding space for Makini Campbell’s “coming out” about her status as a woman in recovery. For her, speaking on this podcast marks the beginning of a new chapter. Serving as a highly empathic teacher and professional counselor to poverty-stricken communities, neglecting herself in the efforts to help others left her feeling broken. Like a mouse stuck in a maze. Makini shares how asking for help in a safe space gave her the courage and support she needed to heal. She now sees her triggers as a call to practice s...2023-01-0935 minIt\'s Not About the AlcoholIt's Not About the AlcoholShame comes from the "sinner" mindsetGrowing up in the Christian church, I'd been indoctrinated with the sinner mindset. That I was born unworthy. That my physical needs and desires are evil. And so I believed that if something felt bad or wrong, I was bad and wrong. I thought shame was the voice of God--moving me away from the voice of false knowledge.  Grab my free reflection exercise on how to process shame @  https://recoverwithcolleen.com/freebies Read this essay: https://recoverwithcolleen.pages.ontraport.net/Library/The-Sinner-Mindset If you like this episode and would like me to...2023-01-0211 minIt\'s Not About the AlcoholIt's Not About the AlcoholConfessions of a raging codependentIn this short and sweet episode, I read an essay published last year about coming to terms with the role codependency played in my first divorce--just in time to avoid a second divorce.  Read this essay on my blog: https://recoverwithcolleen.pages.ontraport.net/Library/Confessions-Raging-Codependant If you like this episode and would like me to dive deeper into the topic of codependency, speak up! My email is colleen@recoverwithcolleen.com or join my private Facebook group and leave me a comment -->  Recover with Colleen Follow me on Instagram Recover with Colleen...2022-12-2613 minIt\'s Not About the AlcoholIt's Not About the AlcoholEp28| Awakening the brain after addictionAddiction is a gradual narrowing of focus. Fewer things have the ability to make you genuinely happy. And over time, more of your thoughts, feelings and behaviors become automated stress responses. But being "stuck" in a habit is an illusion. The brain is plastic--constantly changing. A basic awareness of how the brain responds to stimuli allows you to direct the changes in your brain instead of remaining at the mercy of subconscious urges. In this episode, I'll show you how to interrupt the "shame and blame" response that perpetuates addiction so that you can move...2022-12-1949 minIt\'s Not About the AlcoholIt's Not About the AlcoholEp27 | How to shift into solution-based thinkingOur brains' operating system is language-based. Words have meaning and therefore define your reality. Becoming aware of your default thinking patterns allows you to choose thoughts that you want to think on purpose. You can actually reprogram your brain to respond intelligently. In this episode, I teach you how to shift into solution-based thinking without falling prey to toxic positivity. Be prepared to take some notes, as I include a list of cautionary phrases to avoid and helpful questions to ask yourself that will result in productive action. Click here to join my private Facebook...2022-12-1340 minIt\'s Not About the AlcoholIt's Not About the AlcoholHow to know what you really wantMost of our desires are not our own. They come from cultural and social expectations of what success and happiness looks like. That's normal. Nothing wrong there. But tuning into the EXPERIENCE of both the pursuit and the aquisition of what you want is the only way to set goals that give you a sense of purpose and meaning. When I changed my goal from "having" a financially viable coaching practice to "creating" one, I started viewing obstacles as an opportunity to learn. What I really want is to feel like a competent and professional business woman...2022-12-0832 minIt\'s Not About the AlcoholIt's Not About the AlcoholEP25 Plant Medicines Psilocybin and Ayahuaska for Alcohol Use Disorder with Omar PintoOmar Pinto joins us for a discussion about plant medicine. Omar is a mindset and performance life coach based in Costa Rica who made a BIG name for himself in the sobriety and recovery community with his Shair Recovery podcast. He's recently incorporated plant medicine into his coaching practice as a way to help people remove the obstacles and limiting beliefs keeping them from experiencing lasting transformation.  We discuss the difference between sobriety and recovery, how Omar found plant-medicine and why he uses it both personally and professionally. Omar explains the difference between various psychedelics, which ones h...2022-12-011h 19It\'s Not About the AlcoholIt's Not About the AlcoholUsing self-care to process grief with Heather RossI'm speaking with my personal coach, Heather Ross, about the self-care practices she relies on to process grief. Last year, Heather lost her daughter, Helanna, to a fentynal overdose. Heather shares the evidence-based approach to addiction and recovery that allowed her to extend unconditional love to both herself and her daughter while she was still alive so that she has no regrets about the past. This touching interview will resonate with anyone who has struggled with grief and/or addiction, or loves someone who does.  Heather's website is https://heatherrosscoaching.com. Find Heather's podcast: Living w...2022-11-3046 minIt\'s Not About the AlcoholIt's Not About the AlcoholJoin my FREE change your mind about alcohol challengeYou know attitude is everything. If you think of sobriety as a punishment for bad behavior or a “break” from your real life, it’s going to feel that way.  Join me for a 5-day challenge starting on Nov 25 (Black Friday) to learn how to change your mind ON PURPOSE. Each day you'll get a small challenge that's easy, fun and not threatening. You do not have to quit drinking to participate. The goal is to expand your awareness and increase your motivation to take better care of yourself. You'll get free coaching with me if you...2022-11-1620 minIt\'s Not About the AlcoholIt's Not About the AlcoholEp22: How to stop being a victimWhat does emotional sobriety look like in action? I had to put my money where my mouth is when my application to an expensive professional coaching program was denied. Evidently, wanna-be losers need not apply. The winds were sucked from my sails and my plans to create a successful business helping women in recovery were destroyed with a single email.  And so, I cried. In this episode, I deconstruct emotional sobriety into two essential components and show you what it looks like in action.  Have questions? Click here to join my private Facebook group for fr...2022-11-1620 minIt\'s Not About the AlcoholIt's Not About the AlcoholIt's not sugar that you craveWe blame sugar as the source of our cravings. But the real problem is emotional--feelings of boredom, distraction and apathy.  Restlessness. Discontent--among other things. Eating sugar feels good for about 5 minutes. But the shame and guilt hit fast. You feel worse, not better. Overcoming sugar cravings requires big picture curiosity. What is your body really asking for? In this episode, I show you how giving yourself permission to pursue genuine pleasure is the first step to overriding sugar cravings. Have questions? Click here to join my private Facebook group for free coaching with me and c...2022-11-1535 minIt\'s Not About the AlcoholIt's Not About the AlcoholEp20 | How to heal from lonelinessLoneliness is not the absence of people or a reflection of external circumstances. It's a lack of connection with yourself. In this episode, I'll show you how to use self-care and self-compassion to restore a sense of purpose and meaning in your life. So that you no longer need to rely on others to feel secure. Investing in your relationship with yourself is the authentic way to heal from loneliness in early sobriety. Have questions? Click here to join my private Facebook group for free coaching with me and connection to a tribe of women going through...2022-11-1328 minIt\'s Not About the AlcoholIt's Not About the AlcoholEp19 | How to regulate your nervous systemThe urge to use substances to change the way you feel comes from a dysregulated nervous system. Learning to interrupt the stress response allows you to respond intelligently. So that you're not hostage to unconscious triggers. In this episode, I show you how to shift out of the story you're telling yourself so that you can soothe your nervous system. As you know, life is a lot easier to manage when you feel safe and calm.  Have questions? Click here to join my private Facebook group for free coaching with me and connection to a tribe of w...2022-11-1336 minIt\'s Not About the AlcoholIt's Not About the AlcoholEp18 | Changing your identity one thought at a timeAs drinkers, we hid our struggle with alcohol, which created shame and fear and a disconnect from who we really are and who we were pretending to be. Sobriety is an invitation to reclaim our integrity. In this episode, I'll show you how to purge old thought patterns and emotional habits so that you can step into a better version of yourself. Do your homework! Download The NonDrinker Identity at https://recoverwithcolleen.com/freebies Have questions? Click here to join my private Facebook group for free coaching with me and connection to a tribe of w...2022-11-1327 minIt\'s Not About the AlcoholIt's Not About the AlcoholEp17: Do you know the difference between self-neglect and resilience?The belief that successful women should have it all and do it all, not just for themselves but everyone else, is the patriarchy. Self-neglect is NOT a sign of resilience. The first step to burning the patriarchy is acknowledge your own limiting beliefs. The next step is to accept that your needs are just as important as everyone elses--including your kids, spouse, boss and even your dog. The woman who can put up with the most sh!t and still smile is NOT winning. In this episode, I'll show you how to reclaim your power with simple shifts in...2022-11-1341 minIt\'s Not About the AlcoholIt's Not About the AlcoholEp16| The secret to controlling compulsive behaviorAre you struggling with emotional eating or smoking or curtailing your spending? Willpower is no match for subconscious habits that have been automated by the brain. Trying to control yourself triggers a stress response that makes it MORE likely you'll fail. In this episode, I introduce the Stop Drop and Feel technique that will help you override compulsive behavior.  Find the Correcting for Compulsive Behavior guide for this episode at https://recoverwithcolleen.com/freebies Have questions? Click here to join my private Facebook group for free coaching with me and connection to a tribe of w...2022-11-1325 minIt\'s Not About the AlcoholIt's Not About the AlcoholOverreacting? How to handle intense emotionsAre you resentful of your spouse? Overwhelmed by your daily to-do list? Feeling guilt and regret about the past? Do your emotional outbursts make things worse instead of better? Your feelings don't tell you the truth about what's going on in the outside world. They reflect your beliefs about YOURSELF in relation to what's going on. In this episode, I teach you how to apply my favorite tool -- the Emotional Ownership Statement. Because the first order of operations in any problem is to solve for your feelings. As you know, the more emotional you feel, the...2022-11-1335 minIt\'s Not About the AlcoholIt's Not About the AlcoholHow to improve your emotional intelligenceAre you annoyed by everyone who says you have to "feel your feelings" in early sobriety? What does that even mean? And what's the point of feeling bad? In this episode, I explain how to extract the hidden messages of emotional turmoil and give you clear action steps so you can resolve them. After years of numbing, avoiding and suppressing your feelings, it's liberating to realize emotions are your greatest tool for growth.  Have questions? Click here to join my private Facebook group for free coaching with me and connection to a tribe of women going through t...2022-11-1349 minIt\'s Not About the AlcoholIt's Not About the AlcoholEp13: Discover the real reason you want to drinkAfter years of using alcohol to cope with life (aka short-change yourself), early sobriety is an invitation to address the basic needs that must be met if you want to enjoy living in your body. In this episode, I explain how taking a holistic approach to your recovery corrects the upstream deficiencies that make life feel really overwhelming. Find the Unmet Needs guide mentioned in this episode at https://recoverwithcolleen.com/freebies. Have questions? Click here to join my private Facebook group for free coaching with me and connection to a tribe of women going through this...2022-11-1333 minIt\'s Not About the AlcoholIt's Not About the AlcoholEp12 | Dealing with sugar cravings in early sobrietyIn early sobriety, it's common to use sugar to combat alcohol cravings. But aside from undermining your weight loss goals and making you feel crappy, consuming sugar keeps the craving cycle alive. Which makes it HARDER to resist alcohol. Because sugar is addictive too. Sugar undermines the brain's ability to recalibrate for dopamine, making recovery longer and harder. Learn why and how to eliminate sugar from your diet so that you feel better FASTER. Find Sugar is Stress and Sugar and Oil-Free Whole Food Desserts at https://recoverwithcolleen.com/freebies Have questions? Click here to...2022-11-1325 minIt\'s Not About the AlcoholIt's Not About the AlcoholNutrition for early recoveryIn this episode, I share how my plant-based, intermittent fasting approach did NOT serve me in early recovery. Our brains need three protein-packed meals per day to recover. Whether you're hoping to lose weight now that you're not drinking, or needing to recover from "drink-orexia," you'll need a strategy for healthy eating. Find Whole Food Recipes for Recovery, Make a Plan Eat the Plan and Support Supplements mentioned in this episode at https://recoverwithcolleen.com/freebies Have questions? Click here to join my private Facebook group for free coaching with me and connection to a t...2022-11-1328 minIt\'s Not About the AlcoholIt's Not About the AlcoholEp10: How to answer stupid questions about why you're not drinkingIn this epidosde, I give you the strategies to prepare for the inevitable stupid questions and comments you'll hear when you venture into social situations as a new non-drinker. We'll cover the 5 most common beliefs you'll need to overcome: 1. Not-drinking is akin to admitting a drinking problem 2. People will judge or worse--pity you. 3. You might fail. 4. Sobriety is like a vow of celibacy and or at least a party foul. 5. You owe people an explanation or you need a good reason to abstain.  The key to feeling confident about your alcohol-free status is to be prepared.  ...2022-11-1240 minIt\'s Not About the AlcoholIt's Not About the AlcoholEp9 | Un-brainwash yourself of the beliefs that make you want to drinkWe drink because we believe alcohol helps us feel relaxed and connected. And we think that quitting will be hard and painful. We assume that if we don't have enough willpower to moderate, sobriety will feel like the ultimate in self-denial. But believing something doesn't make it true. The best way to counteract the subconscious beliefs that tie you to drinking and scare you from committing to remain alcohol free is to shine a light on the bullsh!t. Contrast your old beliefs with reality so that you can drop your assumptions and experience the truth. Free...2022-11-1242 minIt\'s Not About the AlcoholIt's Not About the AlcoholEp8: Post-Acute Withdrawal Syndrome--What it is and how to deal with itEven with detox symptoms, early sobriety feels amazing when compared to active alcohol use disorder. The pink bubble is nature's nod to our efforts. However, we call it "recovery" for a reason. It takes time for brain chemistry to recalibrate. The reasons we thought we needed a drink are now waiting to be dealt with.  Post-actute withdrawal syndrome is a collection of physical, mental, emotional and spiritual symptoms that serve as invitations to heal. Having the right tools will accelerate your recovery and give you the resilience to stay focused on your goals so that y...2022-11-031h 05It\'s Not About the AlcoholIt's Not About the AlcoholEx-Drinkers are BadassEarly sobriety is a tender time. After years of drinking, we have to re-imagine who we are without a drink in our hand. The best way to do that is through story.  In this bonus episode, I read an essay I wrote as I neared my one-year sober-versary. It's a tribute to everyone who dares to put down the drink and step into the unknown. Read Ex-Drinkers are Badass and other essays on my blog.  Register for 10 Days to Spontaneous Sobriety. Click here to join my private Facebook group Recover with Colle...2022-11-0315 minIt\'s Not About the AlcoholIt's Not About the AlcoholEp6 | How to change your mind so that you want to stay soberStaying sober when you still want to drink is awful. Boo. No fun. You're signing up for a life of feeling less than and left out. There are 3 steps to changing your mind about alcohol so that you no longer want to drink. It's pretty easy...you just have to realize that you change your mind all the time. Don't believe me? Look at the clothes you thought were cool ten years ago.  In this episode, I deconstruct the mechanisms of belief so that you can be a conscious participant in the change process. 2022-11-0246 minIt\'s Not About the AlcoholIt's Not About the AlcoholEp5 |Am I the @sshole?Boundaries can't be negotiated until they are identified. That's the primary purpose of emotions! To alert us when someone or something is violating our space or taking advantage of us. Unfortunately, we've been socially conditioned to suppress those pesky feelings in favor of being "nice." So we eat resentment for breakfast to avoid having to say "no."  Untangling our feelings and thoughts requires us to figure out what our thoughts mean. When should we listen to them? How do we know if we're being too sensitive--or if someone else is being an asshole? I...2022-11-0229 minIt\'s Not About the AlcoholIt's Not About the AlcoholEp4 | The mother of all coping skillsThe thing we get wrong about coping skills is that we think they allow us to be more productive. Whoever can put up with the most sh!t and still smile wins, right? Coping skills aren't for managing life. They are for managing your body. They are tools for self-care. There's a big difference between stress and stressors, and most of us think it's the external stuff that's making us crazy. In this episode, I will teach you the primary coping skill that allows you to regulate your nervous system so that you can build...2022-11-0238 minIt\'s Not About the AlcoholIt's Not About the AlcoholWhy it's so hard to quit drinkingIn this episode, I fact-check the lies that perpetuate drinking so that you can stop blaming yourself for having a broken "off" switch. Alcohol use disorder is an honest mistake. Alcohol does NOT make you happy. It inhibits pleasure in everyday life. Alcohol does NOT help you sleep. It blocks REM sleep which is why you feel exhausted even if you're in bed 8 hours. Tolerance is NOT a sign of a high-functioning liver. It's a sign your brain chemistry is off. Drinking does NOT reduce stress. A tell-tale sign of addiction is when drinking doesn't feel good so...2022-11-0237 minIt\'s Not About the AlcoholIt's Not About the AlcoholHow I managed early sobrietyIn the past, the mindset of "taking a break" set me up for failure. As an all or nothing, go-big-or-stay-home person, the best approach for me was to jump into sobriety with both feet.  In this episode, I share how I got through detox and what happened when the pink bubble (Nature's nod to our efforts) popped. Alcohol use disorder is an honest mistake. We're not given the information we need to actually "drink responsibility." Addiction can happen to anyone. The good news is that separating fact from fiction will get you excited to stick w...2022-11-0139 minIt\'s Not About the AlcoholIt's Not About the AlcoholWhat got me to quit drinking?This is my story... What my life was like as a drinker, and how I went from drinking a bottle of wine (as a warm up lap) to quitting cold turkey. My decent into addiction, from being a normal drinker who could take it or leave it to a heavy daily drinker, including the gradual shifts in my thinking, motives for drinking and when I started hiding it.  What was different on my day one that allowed me to experience sobriety as a relief and move into life as a non-drinker without looking b...2022-11-0139 min