Sisters In Sobriety Sonia Kahlon and Kathleen Killen

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

In today's episode of "Sisters in Sobriety," Sonia and Kathleen take a deep dive into the world of self-soothing and its crucial role in maintaining sobriety. Self-soothing isn't just about keeping calm; it's a vital skill for balancing emotions and preventing relapse, which can be a tricky path to navigate. Join them as they unpack strategies and personal stories, providing you with tools and insights to bolster your recovery journey.
Throughout the episode, Sonia and Kathleen will explore essential questions that touch the core of self-soothing: What exactly does it mean to self-soothe? Why is it so important, especially during recovery? How can you transition from harmful old habits to beneficial new routines that genuinely support your well-being? They'll also tackle the nitty-gritty challenges many face, like finding the focus to meditate amidst chaos or discovering hobbies that genuinely soothe rather than inadvertently stress you out.
Listeners can look forward to gaining a richer understanding of emotional regulation, the transformative power of mindfulness, and how to craft a personalized toolkit of strategies for tough times. Whether you’re just starting your sober journey or you’re a seasoned veteran, this discussion is packed with insights on fostering resilience and emotional autonomy.
Join us at "Sisters in Sobriety," where we mix honest talks with hearty laughter, all while supporting each other in redefining our relationship with alcohol. Don’t forget to check out our substack for a treasure trove of supportive advice and to connect with a community that roots for you every step of the way. Come for the strategies, stay for the stories, and leave feeling empowered!

Highlights:
03:19 - Discussion of common pitfalls when trying to meditate and how social media can be a distraction.
00:03:44 - Sonia and Kathleen address significant questions on beginning the self-soothing process.
00:04:12 - Kathleen describes various self-soothing techniques and emphasizes the importance of finding what uniquely works for each individual.
00:05:31 - Sonia relates self-soothing to the concept of infants learning to calm themselves, drawing parallels to adults in recovery.
00:06:09 - Exploration of how self-soothing helps manage triggers and stressors without resorting to alcohol.
00:07:00 - Sonia explains the emotional, mental, and physical aspects of self-soothing.
00:08:11 - Sonia shares a personal story about recognizing the need for self-soothing in challenging moments.
00:10:05 - Discussion on the transformation from using substances as self-soothing to finding healthier alternatives.
00:14:06 - The hosts delve into how the journey of self-soothing began with their sobriety.
00:15:00 - Sonia shares insights into the early difficult days of sobriety and finding things that calmed her mind.
00:17:20 - Kathleen discusses misconceptions about self-soothing and emphasizes its immediate and practical benefits.
00:18:35 - Kathleen explains the RAIN technique for emotional awareness and self-soothing.
00:20:36 - Discussion of specific triggers for self-soothing and personal responses to emotional challenges.
00:22:31 - Advice on recognizing the need for self-soothing and developing mindful awareness throughout daily activities.
00:25:20 - Kathleen clarifies that successful self-soothing is about managing, not suppressing, emotions.
00:28:01 - Sonia shares how self-soothing techniques helped prevent potential relapses during her divorce.
Links
Sisters In Sobriety Substack - find more tips, tricks, resources, and communitySisters In Sobriety EmailSonia's EverBlume WebsiteSonia’s EverBlume InstagramKathleen’s Website Kathleen does not endorse any products mentioned in this podcastKathleen’s Instagram

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

Links
Sisters In Sobriety Substack - find more tips, tricks, resources, and communitySisters In Sobriety EmailSonia's EverBlume WebsiteSonia’s EverBlume InstagramKathleen’s Website Kathleen does not endorse any products mentioned in this podcastKathleen’s Instagram

In today’s episode of Sisters in Sobriety, Kathleen and Sonia delve into the critical connection between anger management and recovery. They are joined by Gill Tietz, an educator, who sheds light on how anger can act as a major hurdle on the path to recovery, its origins, and the practical steps to navigate it. This discussion promises to enlighten listeners on dealing with anger in healthy ways, especially within the context of overcoming addiction.
The episode is an insightful discussion on the prevalence of anger among individuals struggling with addiction, exploring why anger is often a secondary emotion masking deeper issues such as shame, pain, or humiliation. Gill emphasizes the importance of recognizing anger's roots and provides practical advice for managing it effectively. Listeners will be intrigued by the exploration of questions like how prevalent is anger in those dealing with addiction, in what forms does it manifest, and why is it considered a significant trigger for relapse?
Listeners can expect to walk away with valuable knowledge on identifying and managing anger, understanding its impact on recovery, and learning coping strategies to navigate through the emotions underlying anger. The conversation will cover key concepts such as the importance of acknowledging anger as a secondary emotion, the role of empathy and humor in anger management, and the crucial steps towards recognizing and managing one's anger in the journey of recovery. The discussion also highlights the significance of self-esteem work in addressing the root causes of anger.
Gillian Tietz, host of the Sober Powered Podcast and a chemistry professor with a specialization in biochemistry, brings her personal experience and scientific expertise to the table. Having started her podcast to share how she overcame her struggle with alcohol using her scientific background, Gill offers a perspective that is educational, empowering, and deeply personal. 
This is "Sisters in Sobriety," the support community that helps women change their relationship with alcohol. Check out our substack for extra tips, tricks, and resources to aid in your journey.
Get In Touch With Gill!Podcast: https://www.soberpowered.comInstagram: https://www.instagram.com/sober.powered
Highlights
[00:02:42] Gill explains anger as a secondary emotion, hinting at deeper, more uncomfortable feelings that lead to anger.[00:04:03] The conversation touches on the ironic behavior of 'drinking at people' as a misguided attempt to manage anger.[00:04:48] The first steps towards recognizing and managing anger in recovery are outlined by Gill, emphasizing awareness and coping skills.[00:07:26] Gill shares unique anger management techniques, including the use of humor to diffuse anger.[00:10:16] A shift in demeanor, from tension to calmness, is highlighted as a visible sign of progress in managing anger.[00:13:32] The role of family and friends in supporting loved ones through their anger is discussed, with validation and humor being key.[00:15:38] The episode delves into how anger can act as a barrier to seeking help and acknowledging addiction issues.[00:18:29] Forgiveness's place in managing anger and facilitating recovery is pondered, emphasizing the difficulty but necessity of the process.[00:20:35] Gill defines crisis intervention within the context of addiction recovery, painting a vivid picture of the aim and process.[00:23:24] Real-life applications of crisis intervention strategies are shared, illustrating the importance of staying calm and regulated.[00:26:47] A family's intervention experience is recounted, showcasing the power of calmness and brevity in communication.[00:31:04] Triggers that might precipitate a crisis needing intervention are explored, with unmet basic needs being a common theme.[00:34:06] Gill teases potential projects, including refining her anger management program and the idea of writing a book.[00:36:15] How to sign up for Gill’s upcoming anger managemen

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

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