Sisters In Sobriety Sonia Kahlon and Kathleen Killen

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

In this episode of Sisters in Sobriety, Sonia and Kathleen dive into the world of friendships through the lens of sobriety. They tackle how navigating sobriety not only changes us but also shines a light on our friendships, encouraging us to think deeply about who we choose to spend our time with. This episode is all about finding the joy in discovering and nurturing relationships that truly reflect our sober selves.
Get ready to explore the highs and lows of friendship in sobriety, from the tough goodbyes to the joy of making new connections that really get it. Sonia and Kathleen will touch on important questions like how sobriety can reshape our friendships, what it means for our social lives, and how to create a circle that supports our sober journey.
Listeners will learn about the key ingredients of friendships that flourish in sobriety, including tips on how to spot the ones worth holding onto, setting healthy boundaries, and how to make new friends who share your love for a sober lifestyle. This episode is packed with advice for anyone looking to enrich their social life in a way that aligns with their sobriety.
You won’t want to miss Sonia and Kathleen share their own friendship adventures in sobriety. Their stories showcase the beautiful, sometimes messy journey of building deep, meaningful connections in sobriety.
Join us at Sisters in Sobriety, your go-to spot for making sobriety feel like the ultimate friendship adventure. Don't forget to swing by our substack for all the best sobriety tips, tricks, and tales. We’re all about helping you find your tribe and keep your sobriety journey fun and fulfilling.
Highlights:
[00:01:59] The conversation shifts to how sobriety transforms friendships and the need to reevaluate relationships.[00:02:17] Kathleen emphasizes the journey of peeling back layers of oneself in recovery and its impact on friendships.[00:03:18] The hosts discuss the importance of understanding how sobriety reshapes personal connections.[00:04:08] Sonia delves into how sobriety can deepen some friendships while leading to the end of others.[00:05:08] A discussion on the isolation and loneliness that can accompany sobriety, and how to navigate these feelings.[00:06:19] Kathleen shares her personal story of how her friendships changed dramatically after she stopped drinking and using drugs.[00:07:28] Sonia talks about her initial isolation in sobriety and how she gradually built a new social circle.[00:09:49] The hosts explore normal feelings about changing friendships post-sobriety and how to deal with them.[00:11:18] Kathleen gives advice on how to discuss sobriety with friends who still drink.[00:12:56] Sonia reflects on the importance of finding a sober community to combat feelings of isolation.[00:14:12] A candid conversation about when and how to let go of friendships that challenge sobriety.[00:16:19] Discussion on recognizing signs that a friendship may not be conducive to recovery.[00:17:29] The impact of social media on sobriety and friendships, exploring both the positive aspects and potential triggers.[00:19:09] How to approach a friend you believe may have a drinking problem.[00:21:07] Kathleen recounts how her social circle and partying habits changed after she became sober.[00:23:36] Sonia provides tips on building new, healthy friendships in recovery.[00:25:20] The significance of having sober friends and the positive impact they can have on one’s recovery journey.[00:27:15] A discussion on navigating social situations and gatherings as a sober individual.[00:30:34] Closing thoughts on how sobriety can improve the quality and depth of friendships, even with those who aren't 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

Join Sonia and Kathleen on a lively journey into the world of breaking free from the cycles of alcohol use in this episode of Sisters in Sobriety, by shining a light on the patterns that can ensnare us and offering hope for breaking free. The episode poses crucial questions that resonate with many: What are the cycles of drinking that keep us trapped in a loop of consumption and abstinence? How can we identify and confront our triggers to break free from these patterns? And crucially, what steps can we take towards lasting change, moving beyond mere recognition of the problem to actively reshaping our relationship with alcohol? 
Join us as we explore the power of mindfulness, habit change, and the support of community in reclaiming our lives from the grip of alcohol. They're here to chat, share, and dive deep into how we can spot those sneaky habits that keep us in a loop and how to jump off that not-so-merry-go-round for good. 
Listeners will leave this episode armed with key insights into cycle breaking, trigger identification, and the development of healthy coping mechanisms. The episode demystifies the process of changing ingrained behaviors, offering practical advice on creating a supportive environment for recovery. Through an understanding of habit loops and the importance of small, consistent changes, the episode illuminates the path toward a life unburdened by alcohol.
In this episode is Sonia’s personal story, a raw and real look at the journey through the lens of someone who’s walked the path. 
Welcome to Sisters in Sobriety, where we're all about making changes, finding joy, and supporting each other in the journey away from alcohol. Don’t forget to swing by our substack for more tips, stories, and a little extra sunshine for your day. See you there!
Highlights:
[00:01:44] - Discussion on the importance of recognizing and confronting unhealthy patterns of drinking.[00:02:12] - The concept of mindfulness in confronting triggers and making lasting habit changes is introduced.[00:03:10] - Kathleen explains the cycle of drinking: from initial overuse to attempts at moderation, and the frustrating return to old habits.[00:04:30] - Sonia dives into what "cycle breaking" means and the steps involved in actively changing one's relationship with alcohol.[00:07:29] - Sonia shares her personal story of daily cycles of anxiety, drinking, and the temporary relief it brought, highlighting the challenges of breaking free.[00:10:11] - Strategies for becoming more mindful of alcohol consumption, including the importance of tracking drinking habits.[00:13:40] - Kathleen shares techniques for managing cravings and urges to drink through distraction and delay tactics.[00:17:08] - Sonia reflects on the process of acknowledging triggers and the role of honest self-reflection in cycle breaking.[00:20:08] - Discussion on the significance of understanding the root causes of one’s drinking patterns and whether delving into the past is essential for recovery.[00:23:25] - The therapeutic journey of connecting past experiences to current behaviors and how therapy can aid in uncovering and addressing these connections.[00:27:57] - Kathleen recounts how her triggers and cycles evolved over time, illustrating the complexity of addiction.[00:31:29] - Sonia discusses the importance of not panicking in response to emotional triggers as a step towards breaking the cycle.[00:33:32] - The role of routine and structure in supporting recovery efforts, including the concept of habit stacking, is explored.[00:37:54] - The importance of forgiveness, both of oneself and others, in the recovery journey and how it can impact cycle breaking.[00:38:11] - How to build and leverage a support system for breaking cycles, including the different forms that support can take.[00:40:13] - Sonia highlights the "delay and distract" technique as a memorable takeaway for managing cravings.[00:41:05] - Kathleen emphasizes the value of small, manageable steps in