237 episódios
Sober Powered Gillian Tietz, MS, CAMS-I
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- Saúde e fitness
I promise you, you're not a weak-willed loser with no self-control. There are a lot of reasons why we can't control the way we drink- trauma, lack of coping skills, stress, anger, anxiety. Plus, as you'll learn in my podcast, alcohol takes advantage of our vulnerabilities to hook us, then it changes our brains to keep us stuck and reliant on alcohol. It's not about willpower. In the Sober Powered Podcast, I use science, psychology, and compassion to help you understand why you use self-destructive coping skills like alcohol, what happens in the brain to make drinking spiral out of control and prevent us from drinking in moderation, and how to develop the coping skills and emotional sobriety you need to quit drinking and stay sober.
About me: I quit drinking on November 9, 2019. I have a master's in biology and I'm a certified anger management specialist and crisis intervention specialist.
Not sure where to start? My most popular episodes are 99, 150, 170, 177, 180, 186, 191, 194, 196, 197 and 202.
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E221: 5 Ways to Redefine Fun Without Alcohol
Alcohol is marketed as a key to relaxation and fun. Ads and movies show us that alcohol is essential for social bonding and carefree moments, signaling us that a drink in hand is your ticket to fun and connection. Then when we start to notice our drinking is problematic and think about how we may have to get sober, one of the first things we panic about is how this means the fun is over. In this episode, I’ll explain why alcohol isn’t fun and 5 ways you can redefine fun after quitting drinking.
What to listen to next
E170: why the first year of sobriety is so hard
E217: Warm Weather: 3 Reasons We Think Alcohol is Required
E213: Self-Care is NOT Temporarily Turning Off Your Brain
Sober Support:
Community & Meetings: Living a Sober Powered Life https://www.soberpowered.com/membership
Anger Management Program https://www.soberpowered.com/anger
Sober Powered Skills (bonus episodes with practical application and coping skills) https://www.soberpowered.com/skills
Weekly emails on Thursdays https://www.soberpowered.com/email
Free resources https://www.soberpowered.com/free
Thank you for supporting this show by supporting my sponsors. Learn more:
https://www.soberpowered.com/sponsors
If you enjoyed this episode please consider buying me a coffee to support my work https://www.buymeacoffee.com/soberpowered
Sources are posted on my website
Disclaimer: all of the information described in this podcast is my interpretation of the research combined with my opinion. This is not medical advice.
Learn more about your ad choices. Visit megaphone.fm/adchoices -
E220: The Hippocampus and Alcohol: Blackouts, Memory Deficits, and Learned Associations
The hippocampus is an important part of the brain, which is unfortunately very vulnerable to alcohol. It is most well-known for its role in blackouts, but damage to the hippocampus from our drinking can cause problems with everyday memory too, like telling someone the same story over and over again. The hippocampus has a lesser known, but very important role in learned associations. Associations are cues in the environment that help us predict an alcohol reward, so they cause cravings to drink. In this episode, I’ll describe how alcohol damages the hippocampus to cause blackouts, impair our memory, and form associations with alcohol. You’ll learn how this damage persists in sobriety and how long it takes for the hippocampus to heal.
Sober Powered Skills Bonus Episode: 3 Ways to Improve Hippocampus Function
https://www.soberpowered.com/skills
What to listen to next
E211: the anticipation of a drink
E218: in the moment craving vs constant craving
E196: how the brain recovers in sobriety
E210: the brain heals a lot in 90 days (unless you relapse)
E191: going back and forth makes your cravings stronger
Sober Support:
Community & Meetings: Living a Sober Powered Life https://www.soberpowered.com/membership
Anger Management Program https://www.soberpowered.com/anger
Sober Powered Skills (bonus episodes with practical application and coping skills) https://www.soberpowered.com/skills
Weekly emails on Thursdays https://www.soberpowered.com/email
Free resources https://www.soberpowered.com/free
Thank you for supporting this show by supporting my sponsors. Learn more:
https://www.soberpowered.com/sponsors
If you enjoyed this episode please consider buying me a coffee to support my work https://www.buymeacoffee.com/soberpowered
Sources are posted on my website
Disclaimer: all of the information described in this podcast is my interpretation of the research combined with my opinion. This is not medical advice.
Learn more about your ad choices. Visit megaphone.fm/adchoices -
E219: 7 Healthy Lifestyle Changes to Support Your Sobriety
Our lifestyle can make our sobriety easier or harder. When we quit drinking, things have to change. We can’t keep coming home to the same old routine but just not drink. In this episode I’ll explain 7 lifestyle changes that you can make overtime to support your sobriety and why these changes are helpful.
What to listen to next:
E188: wellness over weight loss
E213: self-care is NOT temporarily turning off your brain
Sober Support:
Community & Meetings: Living a Sober Powered Life https://www.soberpowered.com/membership
Anger Management Program https://www.soberpowered.com/anger
Sober Powered Skills (bonus episodes with practical application and coping skills) https://www.soberpowered.com/skills
Weekly emails on Thursdays https://www.soberpowered.com/email
Free resources https://www.soberpowered.com/free
Thank you for supporting this show by supporting my sponsors. Learn more:
https://www.soberpowered.com/sponsors
If you enjoyed this episode please consider buying me a coffee to support my work https://www.buymeacoffee.com/soberpowered
Sources are posted on my website
Disclaimer: all of the information described in this podcast is my interpretation of the research combined with my opinion. This is not medical advice.
Learn more about your ad choices. Visit megaphone.fm/adchoices -
E218: In the Moment Craving vs Constant Craving
There are 2 types of alcohol cravings that you may experience as you quit drinking: sudden, in the moment cravings or constant all day cravings. In this episode, you’ll learn about both types and 3 reasons we crave alcohol. I’ve experienced both types of cravings so I will share my experience and help you understand why you keep craving alcohol and where to get started in minimizing your cravings.
What to listen to next:
E191: going back and forth makes your cravings stronger
E205: kindling in alcohol withdrawal
E128: why cravings are so powerful (attentional bias)
E216: 4 types of impulsivity
E211: the anticipation of the drink
E206: HALT: hungry, angry, lonely, tired
E203: why you still want alcohol even when you hate it
Sober Support:
Community & Meetings: Living a Sober Powered Life https://www.soberpowered.com/membership
Anger Management Program https://www.soberpowered.com/anger
Sober Powered Skills (bonus episodes with practical application and coping skills) https://www.soberpowered.com/skills
Weekly emails on Thursdays https://www.soberpowered.com/email
Free resources https://www.soberpowered.com/free
Thank you for supporting this show by supporting my sponsors. Learn more:
https://www.soberpowered.com/sponsors
If you enjoyed this episode please consider buying me a coffee to support my work https://www.buymeacoffee.com/soberpowered
Sources are posted on my website
Disclaimer: all of the information described in this podcast is my interpretation of the research combined with my opinion. This is not medical advice.
Learn more about your ad choices. Visit megaphone.fm/adchoices -
E217: Warm Weather: 3 Reasons We Think Alcohol is Required
The weather is getting warmer and we start thinking about how everyone’s going to be on the porch or at restaurants drinking, how nice that looks, and how left out we feel for not participating. It’s normal to see other people drinking and wish you could do it too. In this episode we’ll talk about 3 reasons why we think alcohol is required when the weather is warm. It’s a mix of science, conditioning, awareness and being honest with ourselves.
What to listen to next:
E179 we have to grieve alcohol (its ok to miss it)
E211 the anticipation
Sober Support:
Community & Meetings: Living a Sober Powered Life https://www.soberpowered.com/membership
Anger Management Program https://www.soberpowered.com/anger
Sober Powered Skills (bonus episodes with practical application and coping skills) https://www.soberpowered.com/skills
Weekly emails on Thursdays https://www.soberpowered.com/email
7 tips for your next 7 days sober https://soberpowered.myflodesk.com/7tips
Thank you for supporting this show by supporting my sponsors. Learn more:
https://www.soberpowered.com/sponsors
If you enjoyed this episode please consider buying me a coffee to support my work https://www.buymeacoffee.com/soberpowered
Sources are posted on my website
Disclaimer: all of the information described in this podcast is my interpretation of the research combined with my opinion. This is not medical advice.
Learn more about your ad choices. Visit megaphone.fm/adchoices -
E216: 4 Types of Impulsivity: Which One Are You?
We don’t drink because we’re losers with no self-control. A lot of times we drink because we can’t handle emotions, we get the F its, and we keep convincing ourselves it will be different this time. These are all different types of impulsivity. In this episode, you’ll learn 4 different impulsive traits and how these influence our drinking. I’ll explain which one I am, how this caused big urges to drink in sobriety, and at the end of the episode I’ll give you some criteria to understand which type of impulsivity you are so you have an idea of what to work on moving forward.
What to listen to next:
E55: how to power thru when you want to give up
E202: wtf is the work
E211: the anticipation of the drink
E170: why the first year of sobriety is so hard (reward system healing)
Bonus: The ONE Skill to Start With to Become Less Impulsive
Listen here: https://www.soberpowered.com/skills
Sober Support:
Community & Meetings: Living a Sober Powered Life https://www.soberpowered.com/membership
Anger Management Program https://www.soberpowered.com/anger
Weekly emails on Thursdays https://www.soberpowered.com/email
Free resources https://www.soberpowered.com/free
Thank you for supporting this show by supporting my sponsors. Learn more:
https://www.soberpowered.com/sponsors
If you enjoyed this episode please consider buying me a coffee to support my work https://www.buymeacoffee.com/soberpowered
Sources are posted on my website
Disclaimer: all of the information described in this podcast is my interpretation of the research combined with my opinion. This is not medical advice.
Learn more about your ad choices. Visit megaphone.fm/adchoices