Sisters In Sobriety Sonia Kahlon and Kathleen Killen

Today on Sisters in Sobriety, Sonia and Kathleen dive into the unique challenges and joys of vacationing while maintaining sobriety. They share their personal journeys and practical tips to help you navigate your next getaway with confidence and ease. Whether you're planning a family visit, a beach retreat, or a solo adventure, this episode is packed with insights to support your sober travel experience.
In this episode, Sonia and Kathleen tackle the big questions that come with sober vacationing. How do you handle unexpected triggers? What strategies can you use to maintain your routine? And how do you navigate cultural differences around alcohol consumption? These discussions are crucial for anyone in recovery, ensuring you're well-prepared and supported on your trip.
You'll walk away with practical tips for packing, creating a supportive itinerary, and developing strategies for social situations involving alcohol. The hosts cover essential topics like managing anxiety, setting boundaries, and finding joy in new experiences, all while staying true to your sobriety. 
Sonia shares her transformative experience of a trip to Italy booked before her sobriety journey, offering candid insights on navigating wine tours and social pressures. Kathleen recounts her enriching, sober trip to Hawaii, highlighting how sobriety opened up new opportunities for connection and self-care.
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.
Highlights:
0:00 - Introduction: Navigating Sobriety on Vacation 6:30 - The Unique Challenges of Vacationing Sober 8:45 - Planning Ahead: Why It’s Crucial 10:20 - Strategies for Managing Triggers 12:15 - Importance of Maintaining Routine 14:05 - How to Handle Social Situations with Alcohol 16:10 - Tips for Navigating Airports and Flights Sober 18:50 - Kathleen’s Experience with FOMO on Vacation 21:00 - Sonia’s Story: Sober Trip to Italy 24:30 - Kathleen’s Story: Sober Trip to Hawaii 26:45 - Cultural Differences Around Alcohol Consumption 29:20 - How to Communicate Sobriety to Friends and Family 32:15 - Creating a Supportive Travel Itinerary 34:00 - Finding Joy in New, Alcohol-Free Experiences 36:10 - Practical Tips for Packing and Preparing 38:00 - Mocktail Hour: Favorite Non-Alcoholic Beverages 40:25 - Personal Story: Sonia’s Struggles and Triumphs 42:00 - Wrap-Up: Key Takeaways and Final Thoughts
Links
Sisters In Sobriety Substack - find more tips, tricks, resources, and communitySisters In Sobriety EmailSisters In Sobriety InstagramKathleen’s Website Kathleen does not endorse any products mentioned in this podcastKathleen’s Instagram

This week on Sisters in Sobriety, we explore the transformative power of art therapy in addiction recovery. Joining us is Sarah Smith who will guide us through the fascinating intersections of creativity and healing. Sarah is a passionate artist and non-traditional art therapist, owning Soul-Full Art Therapy where she helps individuals explore the wellness benefits of the creative process. Sarah is a member of the Canadian Art Therapy Association (CATA) and has chosen to maintain her focus on art for wellness rather than merging with the College of Registered Psychotherapists of Ontario (CRPO). She facilitates art workshops at Sweet Spot Family Counselling and offers private sessions for individuals seeking a creative outlet for wellness. Her serv
In this episode, we dive deep into the role of art as a therapeutic tool. Key questions we'll explore include: How can art therapy support individuals in their recovery journey? Do you need to be artistically talented to benefit from art therapy? What are some practical ways to incorporate art therapy techniques at home? These discussions will highlight keywords such as "art therapy," "addiction recovery," and "creative healing."
 Listeners will gain insight into several key concepts, including the importance of open-mindedness in art therapy, how art therapy can complement other forms of therapy like mindfulness and physical exercise, and the cognitive and emotional benefits of engaging in creative processes. We'll also discuss practical art therapy exercises like art journaling, and how to identify and interpret personal symbols in your artwork.
 Our guest, Sarah, shares her compelling personal story about her journey with art therapy. You'll hear about a transformative moment in her own art therapy experience, where she discovered hidden themes in her work that led to profound personal insights. This segment underscores the deep emotional connections that art can reveal and how it can be a powerful tool for self-discovery and healing.
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.
Highlights:
[00:00:00] - Sonia introduces the self-paced seven-day reset program designed to help reset your relationship with alcohol.
[00:01:34] - Kathleen shares her initial hesitation about art therapy due to perceived lack of artistic talent.
[00:01:55] - Sarah explains that no artistic talent is needed; an open mind is what counts in art therapy.
[00:02:19] - Sarah describes starting with collage and art journaling for those who feel intimidated by drawing.
[00:02:56] - Sarah recounts her personal story about discovering a recurring heart theme in her artwork during art therapy school.
[00:04:00] - Sarah reflects on how she realized she wasn't paying attention to her own needs, leading to an emotional breakthrough.
[00:05:02] - Discussion about the importance of a non-judgmental, supportive environment in art therapy.
[00:06:06] - Sarah emphasizes that there is no judgment in art therapy and encourages self-expression without self-criticism.
[00:07:13] - Sarah explains the benefits of focusing on the process and feelings rather than the final product in art therapy.
[00:09:16] - Kathleen suggests using art therapy techniques in couples therapy and mindfulness practices.
[00:10:00] - Sarah talks about the art therapist's role in helping clients interpret and understand their artwork.
[00:11:00] - Sarah shares a story about a boy who stopped speaking and how art therapy helped uncover and address his trauma.
[00:12:33] - Kathleen recalls her childhood trauma and how it influenced her drawings, highlighting the subconscious power of art.
[00:14:00] - Sarah discusses the use of repetitive and grounding activities, like mandala drawing, to manage overwhelming emotions.
[00:15:22] - Sarah identifies common challenges clients face when starting art therapy, such as apprehension a

In this episode of "Sisters in Sobriety," Sonia and Kathleen explore the powerful role of art in healing, wellness, and recovery from alcohol use disorder. Joined by Sarah Smith, the compassionate owner of Soulful Art Therapy, the discussion delves into how art therapy can transform lives, providing a unique and effective outlet for emotional expression and long-term sobriety. Today, Sonia and Kathleen will guide you through the fascinating world of art therapy, sharing insights and stories of transformation.
Sarah is a passionate artist and non-traditional art therapist, owning Soul-Full Art Therapy where she helps individuals explore the wellness benefits of the creative process. Sarah is a member of the Canadian Art Therapy Association (CATA) and has chosen to maintain her focus on art for wellness rather than merging with the College of Registered Psychotherapists of Ontario (CRPO). She facilitates art workshops at Sweet Spot Family Counselling and offers private sessions for individuals seeking a creative outlet for wellness. Her services are not a replacement for therapy and are not covered by insurance, serving instead as a tool for healing and recreation.

This episode unpacks the multifaceted role of art as therapy in the recovery process. Key questions addressed include: How can engaging in creative processes provide a powerful outlet for emotions? What are the unique benefits of art therapy compared to traditional talk therapy? How does art therapy support long-term sobriety and emotional well-being? Through these discussions, listeners will gain a comprehensive understanding of how art therapy can be a vital tool in their recovery journey.
 Listeners will learn about the core concepts of art therapy, including its ability to foster self-awareness, emotional expression, and healing. The episode highlights how art therapy can address common misconceptions and explains how the creative process can help individuals regain a sense of control and manage their emotions effectively. Sarah shares practical insights and examples of art therapy in action, demonstrating its therapeutic impact and the potential for profound personal transformation.
Sarah shares a touching story from her practice about a man who initially resisted art therapy but ultimately experienced a significant emotional breakthrough. This powerful narrative illustrates the deep impact art therapy can have, revealing underlying emotions and facilitating healing in unexpected ways. Through Sarah’s compassionate guidance, this story serves as a testament to the transformative power of art in recovery.
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.
Highlights:[00:01:00] - Introduction of guest Sarah Smith, owner of Soulful Art Therapy, and her work in guiding people on their wellness journeys through art.
[00:01:34] - Kathleen discusses the role of art as therapy in recovery, exploring its benefits in providing an outlet for emotions and supporting long-term sobriety.
[00:02:03] - Sarah introduces her sidekick, Louie the dog, who might be heard snoring during the episode.
[00:02:31] - Sarah shares her background, how she became an art therapist, and her journey from being an artist to discovering art therapy.
[00:04:10] - Sarah explains why she chose to practice art for wellness rather than merging with the College of Psychotherapists.
[00:04:38] - Sarah defines art therapy and explains how it differs from other forms of therapy.
[00:05:30] - Discussion on common misconceptions about art therapy, such as it being child's play or requiring artistic skill.
[00:07:00] - Kathleen and Sarah discuss the judgment people face in school art classes and how it impacts their willingness to engage in art therapy.
[00:08:12] - Sarah explains how art therapy can help people in addiction recovery by providing a sense of control and a healthy outlet

In this episode of "Sisters in Sobriety," Sonia and Kathleen continue their insightful discussion on mindfulness and its vital role in the recovery process. Today, they delve deeper into practical mindfulness techniques and guide listeners through a mindful meditation practice designed to foster grounding and mindful decision-making.
Expect a comprehensive exploration of mindfulness, addressing key questions such as: How can mindfulness be effectively integrated into daily life? What are common challenges in starting a mindfulness practice? How can group settings enhance the practice of mindfulness in recovery? These questions set the stage for a rich discussion filled with practical advice and personal experiences.
Kathleen and will educate listeners on several mindfulness concepts, including the "SOBER" meditation technique, urge surfing, and grounding exercises. She will also discuss the importance of starting small and gradually building a mindfulness routine. Key terms such as "mindfulness," "grounding techniques," and "urge surfing" will be thoroughly explored.
Sonia shares how the guided meditation has transformed her understanding of mindfulness. She discusses the challenges she faced with traditional silent meditation and how Kathleen's guidance has provided the support she needed to stay focused and present.
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.
Highlights:[00:01:13] - Kathleen begins guiding listeners through a meditation practice.
[00:02:43] - Kathleen introduces the SOBER meditation technique.
[00:03:02] - The first step: Stop, pause, and take a deep breath.
[00:03:25] - The second step: Observe thoughts and feelings without judgment.
[00:04:19] - Observing physical sensations and surroundings.
[00:05:00] - The third step: Breathe deeply and slowly to calm the mind.
[00:05:14] - The fourth step: Expand awareness to include all observations.
[00:06:00] - The fifth step: Respond mindfully to the situation or set an intention.
[00:07:08] - Sonia shares how guided meditation was helpful for her.
[00:08:21] - Kathleen addresses common misconceptions about mindfulness.
[00:09:15] - Discussing the benefits of group mindfulness sessions in recovery.
[00:10:25] - Kathleen explains common challenges when starting mindfulness practices in sobriety.
[00:11:43] - Kathleen emphasizes starting small with mindfulness practices.
[00:12:10] - Techniques like urge surfing are explained.
[00:13:26] - Discussing the importance of grounding techniques.
[00:14:22] - Best practices for mindfulness when feeling overwhelmed or in a crisis.

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 tackles the timely topic of staying sober while on vacation. She dives deep into how to keep your recovery journey strong, even when you are sipping mocktails poolside. Whether you're facing social gatherings, airport temptations, or hotel happy hours, Sonia will help you pack your bags with tools and confidence for your next trip.
Throughout this episode, she'll answer some key questions like: How can you handle social events that often involve alcohol? What strategies can you employ to stay strong in airports and hotels where alcohol is readily available? How do you communicate your sobriety needs to travel companions? With practical advice and relatable insights, this episode is packed with tips on how to manage common triggers and stay sober during your travels.
Listeners will learn how to identify and avoid triggers in various vacation settings, the importance of planning and setting boundaries with travel companions, and engaging in sober-friendly activities. Sonia emphasizes the benefits of staying engaged in activities that do not involve alcohol, helping you to appreciate your vacation spot better and maintain your sobriety.
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.
Highlights: 
[00:01:15] - Listener Question: Jill from Houston asks about staying sober at an all-inclusive resort.
[00:01:38] - Temptations on Vacation: Discussion on the various temptations one might face while on vacation.
[00:02:00] - Common Triggers: Exploring common settings where triggers for drinking might appear.
[00:02:20] - Social Gatherings: Tips on managing social gatherings that involve alcohol.
[00:02:41] - Airports: How to handle the stress and accessibility of alcohol in airports.
[00:03:00] - Hotels: Managing the availability of alcohol in hotels and during happy hours.
[00:03:04] - Planning Ahead: Importance of having a plan for social situations where alcohol is present.
[00:03:21] - Sober-Friendly Destinations: Choosing vacation spots that support sobriety.
[00:03:39] - Travel Companions: The importance of traveling with supportive people.
[00:04:01] - Engaging in Sober Activities: Planning activities that don't involve alcohol to stay engaged.
[00:04:21] - Mental Preparation: Preparing mentally for the presence of alcohol in airports.
[00:04:35] - Alternative Relaxation Spots: Finding quieter zones in airports to avoid bars and lounges.
[00:04:57] - Alcohol-Free Accommodations: Requesting alcohol-free rooms in hotels.
[00:05:16] - Avoiding Happy Hour: Planning activities during happy hour times to avoid temptation.
[00:05:39] - Communicating Sobriety: Tips on explaining your sobriety to travel companions.
[00:06:14] - Setting Boundaries: Importance of setting and maintaining boundaries with companions.
[00:07:00] - Sober Activities: Ideas for engaging in sober activities while on vacation.
[00:08:00] - Overcoming FOMO: Strategies to handle the fear of missing out when others are drinking.
[00:10:25] - Enhanced Engagement: Benefits of engaging fully with your environment while staying sober.
[00:11:51] - Playing the Tape Forward: A technique to visualize the consequences of drinking.
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 explore the transformative power of mindfulness in the recovery journey. They will delve into how mindfulness can help manage stress, recognize triggers, and cultivate a sense of peace and stability, all of which are crucial for long-term sobriety.
Join the discussion as Sonia and Kathleen unpack the concept of mindfulness. What does mindfulness really mean? How can it be integrated into daily life and recovery efforts? They will answer these questions and more, providing valuable insights into emotional regulation, improving focus, and fostering a deeper connection with your inner self. 
Listeners will learn about the key principles of mindfulness and its significant impact on both physical and mental health. The episode will cover how mindfulness helps in recognizing triggers, managing stressors, and creating a calming effect. Non-judgmental awareness, present moment focus, and mindfulness techniques for managing cravings and emotional triggers will be discussed. 
Kathleen shares her personal journey with mindfulness, from her initial intimidation to integrating it into her daily life through yoga and meditation. Her story highlights how mindfulness has helped her manage ADHD, anxiety, and depression, providing a relatable and inspiring example of its benefits. Tune in to hear more about how mindfulness has transformed her life and can potentially transform yours too.
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.
Highlights:
[00:01:06] - Kathleen talks about the importance of mindfulness and her excitement for the topic.
[00:01:33] - Sonia shares a personal story about running for the first time in years and the impact on her physically.
[00:02:07] - Discussion on the concept of mindfulness and its relevance in a fast-paced world.
[00:02:27] - Kathleen outlines the key principles of mindfulness and its benefits in recovery.
[00:03:00] - Kathleen introduces Jon Kabat-Zinn and his definition of mindfulness.
[00:04:14] - Sonia shares her initial struggles with understanding and practicing mindfulness.
[00:05:02] - Kathleen defines mindfulness in her own words as being fully present in the here and now.
[00:05:21] - Kathleen talks about integrating mindfulness into her life through yoga.
[00:06:47] - Kathleen shares her experience with meditation during her yoga teacher training in Mexico.
[00:08:00] - Discussion on how mindfulness helps manage stress and recognize triggers in recovery.
[00:08:46] - Kathleen explains the physical and mental benefits of mindfulness for those recovering from addiction.
[00:10:07] - Sonia and Kathleen discuss the impact of mindfulness on anxiety and how it helps manage emotional triggers.
[00:11:36] - Kathleen explains how mindfulness allows for mindful choices rather than impulsive reactions to triggers.
[00:12:47] - Kathleen describes the process of observing cravings and urges like waves, emphasizing the temporary nature of these feelings.
[00:14:41] - Sonia talks about her personal experience with cravings and how they typically last about 20 minutes.
[00:16:38] - Discussion on the stages of recovery where mindfulness is especially beneficial, particularly in early sobriety.
[00:18:59] - Kathleen shares how mindfulness reduces symptoms of anxiety and depression by focusing on the present moment.
[00:19:58] - Sonia and Kathleen discuss integrating mindfulness with other forms of therapy and treatment.
[00:25:25] - Kathleen talks about her participation in a mindfulness-based cognitive therapy group and the positive impact of mindfulness research.
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 Insta