Sober Vibes: Alcohol free lifestyle tips for long-term sobriety, whether you're sober curious or ready to quit drinking for g

Courtney Andersen-Sobriety Coach & Author
  • 4.9 (254)
  • Mental Health
  • Updated Weekly

Hey, Friend! Welcome to the Sober Vibes podcast, where sobriety meets empowerment.  I’m Courtney Andersen, your host, a sober coach, author, and mom. I’ve been living an alcohol-free life since 8/18/2012. I know firsthand what it’s like to be a binge/grey area drinker, spending four years stuck in the moderation cycle before finally quitting for good. The Sober Vibes podcast is your go-to space for real talk, proven strategies, expert guidance, and inspiring stories from people who are redefining what it means to live without alcohol. Each week, we dive deep into the topics that matter most—from how to quit drinking alcohol, managing cravings, and navigating social situations to rebuilding confidence, emotional sobriety, and finding joy in sobriety. Whether you’re newly sober, in long-term recovery, or just sober curious about alcohol-free living, Sober Vibes offers the support, insights, resources, and encouragement you need. Join a like-minded community and discover how sobriety can unlock a healthier, happier, and more fulfilling life. Don’t just quit drinking, let’s have fun on this sobriety journey together! Grab my Free 30-Day Sober Not Boring Calendar Check out my Website  Connect on Instagram

  1. 6d ago

    Decision Fatigue Is Sabotaging Sobriety: How to Use Relapse Prevention and a Sobriety Plan to Stop Night Emotional Drinking for Good

    Decision Fatigue Is Sabotaging Your Sobriety Ever notice how staying sober feels harder at night than it does in the morning? It's not because you're weak. It's not because you lack motivation. In this episode of the Sober Vibes Podcast, I explain how decision fatigue impacts sobriety and why emotional drinking often happens during predictable danger windows like after work, weekends, and social events. You'll learn how to reduce relapse risk by making fewer decisions, creating simple routines, and building a sobriety plan that works even when you're stressed, tired, or overwhelmed. In This Episode, You'll Learn • why decision fatigue increases the risk of emotional drinking  • how to identify your personal danger windows  • why relapse prevention starts before a craving happens  • how to use pre-planned swaps for drinks, social situations, and stress  • simple scripts to navigate drinking pressure with confidence  • how autopilot routines make staying sober easier Sobriety gets easier when you stop relying on motivation and start relying on preparation. The fewer decisions you have to make during your high-risk moments, the easier it becomes to stay alcohol-free. *Yes, I was correct about a former president wearing the same color everyday to reduce decision fatigue Grab Your Free Gift: 30 Day Calendar  Day & Night Routine Ready for Support? Here Are 4 Ways to Work With Me:  Stop Starting Over Program Perfect for the self-guided woman who wants a step-by-step roadmap to quit drinking, break the moderation cycle, and build a strong sober foundation at her own pace. Sobriety Circle For the community girlie who thrives with accountability, connection, monthly coaching, and ongoing support from women who truly understand the journey. 1:1 Sober Coaching For the woman who wants personalized support, deeper transformation, and a customized plan to stop drinking, manage cravings, and build a sustainable alcohol-free life. The After (Emotional Sobriety Program)  The next chapter after quitting drinking. Once you've built your sober foundation, it's time to do the deeper work—healing emotional patterns, rebuilding your identity, strengthening self-trust, regulating your nervous system, and creating a life where you no longer need alcohol to cope. Grab My Masterclass: Free access to my $47 masterclass when you leave an Apple review- Gain access to my Masterclass when you submit a review on iTunes. Email me sobervibes@gmail.com with a screenshot of the review, and I will send you the code to unlock my Masterclass for free! Thank you for tuning in! If you're tired of the moderation cycle and ready to finally quit drinking with support, accountability, and a proven plan, click here to learn more about my sober coaching.  Thank you for listening! Help the show by Rating, Reviewing, and/or Subscribing to the Sober Vibes Podcast. Connect w/ Courtney: Instagram Join the Sobriety Circle Apply for 1:1 Coaching Order the Sober Vibes Book

    22 min

  2. Jun 19

    Stress Spikes Are Your Real Trigger How to Relax Without Alcohol and Curb Alcohol Cravings to Stay Sober When Life Gets Messy

    Stress Spikes Are Your Real Trigger Most people think they're triggered by alcohol. But what if the real trigger is stress? In this episode of the Sober Vibes Podcast, I break down why stress spikes are often the hidden force behind alcohol cravings and emotional drinking. You'll learn how to recognize the early signs of overwhelm, create a simple emergency plan, and protect your nervous system before stress turns into a craving. If you're trying to stay sober and find yourself reaching for alcohol whenever life gets messy, this episode is for you. In This Episode, You'll Learn • what a stress spike looks like in your body before a craving hits  • why alcohol cravings are often a response to overwhelm, not alcohol itself  • how to create a 10-minute emergency plan for high-stress moments  • practical ways to relax without alcohol when emotions are running high  • simple boundary scripts that help reduce stress and protect your recovery  • why protecting your nervous system is a key part of staying sober You don't need to eliminate stress to stay sober. You need a plan for what to do when stress shows up. Grab Your Free Gift: 30 Day Calendar  Ready for Support? Here Are 3 Ways to Work With Me: • Stop Starting Over Program • Sobriety Circle • 1:1 Sober Coaching  *The Afer(Emotional Sobriety Program) Free access to my $47 masterclass when you leave an Apple review- Gain access to my Masterclass when you submit a review on iTunes. Email me sobervibes@gmail.com with a screenshot of the review, and I will send you the code to unlock my Masterclass for free! Thank you for tuning in! If you're tired of the moderation cycle and ready to finally quit drinking with support, accountability, and a proven plan, click here to learn more about my sober coaching.  Thank you for listening! Help the show by Rating, Reviewing, and/or Subscribing to the Sober Vibes Podcast. Connect w/ Courtney: Instagram Join the Sobriety Circle Apply for 1:1 Coaching Order the Sober Vibes Book

    19 min

  3. Jun 13

    How to Maintain Sobriety During the Summer: Relapse Prevention, Sober Living, and Staying Consistent

    How to Maintain Sobriety During the Summer Summer can be one of the best seasons of the year but it can also be a time when routines disappear, schedules change, and sobriety starts to feel a little shaky. In this episode of the Sober Vibes Podcast, I share how to maintain your sobriety during the summer months without white-knuckling your way through it. If you've been feeling disconnected from the habits and support systems that help you stay sober, this episode will help you get back to the basics that matter most. In This Episode, You'll Learn • why relapse often starts long before the first drink  • the "slow drift" that can quietly pull you away from sobriety  • how stress drinking can creep back in during busy seasons  • why protecting your peace is part of relapse prevention  • how to identify your personal sobriety anchors  • simple ways to stay connected to your sober living routine  • how to maintain consistency even during vacations and summer events Most people don't lose their sobriety because they suddenly want alcohol. They slowly drift away from the routines, boundaries, and support systems that were helping them stay steady. Grab Your Free Gift: 30 Day Calendar  Ready for Support? Here Are 3 Ways to Work With Me: • Stop Starting Over Program • Sobriety Circle • 1:1 Sober Coaching  *The Afer(Emotional Sobriety Program) Free access to my $47 masterclass when you leave an Apple review- Gain access to my Masterclass when you submit a review on iTunes. Email me sobervibes@gmail.com with a screenshot of the review, and I will send you the code to unlock my Masterclass for free! Thank you for tuning in! If you're tired of the moderation cycle and ready to finally quit drinking with support, accountability, and a proven plan, click here to learn more about my sober coaching.  Thank you for listening! Help the show by Rating, Reviewing, and/or Subscribing to the Sober Vibes Podcast. Connect w/ Courtney: Instagram Join the Sobriety Circle Apply for 1:1 Coaching Order the Sober Vibes Book

    21 min

  4. May 29

    How to Quit Drinking and Stay Sober This Summer: A Simple Plan for Alcohol Cravings and Social Pressure

    Summer can feel like one long drinking event, with patios, vacations, BBQs, concerts, and social pressure everywhere. In this episode of the Sober Vibes Podcast, I break down how to quit drinking and stay sober during the summer months without isolating yourself or feeling like you’re missing out. If summer always pulls you back into emotional drinking or the moderation cycle, this episode will help you build a simple sobriety plan that actually works in real life. In This Episode, You’ll Learn • Why summer can feel so triggering when you’re quitting drinking  • how social pressure impacts alcohol cravings  • Why “I’ll quit after summer” keeps people stuck  • how to create a summer sobriety plan before cravings hit  • what HALT means and how it helps manage cravings in real time  • practical tools to stay sober during vacations, parties, and weekends  • how to enjoy summer without relying on alcohol You do not need to wait until fall to change your life. You can stay sober this summer, one decision, one event, and one craving at a time. Grab Your Free Gift: 30 Day Calendar  Ready for Support? Here Are 3 Ways to Work With Me: • Stop Starting Over Program • Sobriety Circle • 1:1 Sober Coaching  Free access to my $47 masterclass when you leave an Apple review- Gain access to my Masterclass when you submit a review on iTunes. Email me sobervibes@gmail.com with a screenshot of the review, and I will send you the code to unlock my Masterclass for free! Thank you for tuning in! If you're tired of the moderation cycle and ready to finally quit drinking with support, accountability, and a proven plan, click here to learn more about my sober coaching.  Thank you for listening! Help the show by Rating, Reviewing, and/or Subscribing to the Sober Vibes Podcast. Connect w/ Courtney: Instagram Join the Sobriety Circle Apply for 1:1 Coaching Order the Sober Vibes Book

    28 min

  5. May 22

    You’re not “bad at sobriety” How to use habit stacking to build sober habits, rebuild self-trust, and quit drinking

    You’re Not Bad at Sobriety If you've ever thought, "Maybe I'm just not a sober person," this episode is for you. In this episode of the Sober Vibes Podcast, I break down why sobriety isn't about becoming a different person overnight. It's about building simple, repeatable habits that reduce decision fatigue, create stability, and help you stay consistent. If you're quitting drinking and struggling to trust yourself, this episode will show you how small routines can create big changes over time. In This Episode, You’ll Learn • Why the belief "I'm bad at sobriety" keeps people stuck  • Why routine is more powerful than motivation  • how habit stacking makes sober habits easier to maintain  • simple morning and evening habit stacking examples  • how routines reduce emotional chaos and decision fatigue  • how to rebuild self-trust through small daily actions  • why consistency matters more than perfection  • how to create a sobriety plan that works in real life Sobriety doesn't require a complete life overhaul. It becomes sustainable when it's built on small, repeatable choices that support the life you're trying to create. Mentioned in this episode: 30 Day Calendar  Routine Guide  Habit Stacking Book  Compound Effect Ready for Support? Here Are 3 Ways to Work With Me: • Stop Starting Over Program • Sobriety Circle • 1:1 Sober Coaching  Free access to my $47 masterclass when you leave an Apple review- Gain access to my Masterclass when you submit a review on iTunes. Email me sobervibes@gmail.com with a screenshot of the review, and I will send you the code to unlock my Masterclass for free! Thank you for tuning in! If you're tired of the moderation cycle and ready to finally quit drinking with support, accountability, and a proven plan, click here to learn more about my sober coaching.  Thank you for listening! Help the show by Rating, Reviewing, and/or Subscribing to the Sober Vibes Podcast. Connect w/ Courtney: Instagram Join the Sobriety Circle Apply for 1:1 Coaching Order the Sober Vibes Book

    22 min

  6. May 15

    Stop Starting Over: Rewrite the Moderation Cycle by Replacing Emotional Drinking with a Recovery Routine That Makes Staying Sober Automatic

    Stop Starting Over and Break the Moderation Cycle If you feel like you keep repeating the same cycle with drinking, doing well, slipping, feeling shame, and starting over again, this episode is for you. In this episode of the Sober Vibes Podcast, I break down why emotional drinking follows predictable patterns and how to build a sobriety routine that helps staying sober feel more automatic. If you’re stuck in the moderation cycle or trying to stop drinking without constantly resetting, this episode will help you understand the deeper pattern underneath it. In This Episode, You’ll Learn • why the moderation cycle keeps repeating  • the emotional drinking script: stress → drink → shame → reset  • where coping patterns around alcohol often begin  • why “starting over” can reinforce shame and inconsistency  • how to replace emotional drinking with healthier coping habits  • how small routine shifts help support long-term sobriety  • how to create a sobriety plan that works in real life  • why staying sober becomes easier with systems instead of willpower Your drinking pattern is not random. It’s a learned script. And once you start changing the script, you start changing the outcome. Ready for Support? Here Are 3 Ways to Work With Me: • Stop Starting Over Program • Sobriety Circle • 1:1 Sober Coaching  Gain access to my Masterclass when you submit a review on iTunes. Email me sobervibes@gmail.com with a screenshot of the review, and I will send you the code to unlock my Masterclass for free! Thank you for tuning in! If you're tired of the moderation cycle and ready to finally quit drinking with support, accountability, and a proven plan, click here to learn more about my sober coaching.  Thank you for listening! Help the show by Rating, Reviewing, and/or Subscribing to the Sober Vibes Podcast. Connect w/ Courtney: Instagram Join the Sobriety Circle Apply for 1:1 Coaching Order the Sober Vibes Book

    24 min

  7. May 1

    Predict your next drink before it happens: How to spot drinking triggers and stop emotional drinking using a simple sobriety plan that actually works

    If you feel like your drinking “just happens,” this episode will change how you see it. In this episode of the Sober Vibes Podcast, I break down how drinking triggers and emotional drinking follow predictable patterns and how to interrupt them before they turn into a drink. If you’re quitting drinking and stuck in the same cycle, this will help you get ahead of it. In This Episode, You’ll Learn • how to identify your personal drinking triggers  • Why emotional drinking feels automatic  • how to map your patterns (time, place, people, emotions)  • how to identify your top 3 triggers  • how to create a simple plan before cravings hit Once you can predict your patterns, you can change them. Ready for Support? Here Are 3 Ways to Work With Me: • Stop Starting Over Program • Sobriety Circle • 1:1 Sober Coaching  Gain access to my Masterclass when you submit a review on iTunes. Email me sobervibes@gmail.com with a screenshot of the review, and I will send you the code to unlock my Masterclass for free! Thank you for tuning in! If you're tired of the moderation cycle and ready to finally quit drinking with support, accountability, and a proven plan, click here to learn more about my sober coaching.  Thank you for listening! Help the show by Rating, Reviewing, and/or Subscribing to the Sober Vibes Podcast. Connect w/ Courtney: Instagram Join the Sobriety Circle Apply for 1:1 Coaching Order the Sober Vibes Book

    16 min

  8. Apr 24

    Slipping into emotional drinking because you can’t shut off your brain Stop stress drinking, manage alcohol cravings, and build sober living habits that help you unwind

    Emotional Drinking at Night? How to Stop Stress Drinking and Manage Alcohol Cravings Without Wine If your brain won’t shut off at night and you find yourself reaching for a drink just to relax, you’re not alone. For many high-achieving women, emotional drinking becomes the fastest way to unwind after a long day of being “on.” But what feels like relief is often just a temporary shutdown, one that makes alcohol cravings stronger and sober living harder the next day. In this episode of the Sober Vibes Podcast, I break down why stress drinking happens, why rest can feel uncomfortable, and how to build a simple off-switch routine so quitting drinking actually feels doable. In This Episode, You’ll Learn • why emotional drinking is often about needing relief, not alcohol  • how the pressure-to-performance loop drives stress drinking  • why your brain struggles to shut off at night  • why rest can feel unsafe when you’re used to being “on”  • how alcohol cravings are tied to nervous system overload  • how to create an “off-switch” routine that actually helps you unwind  • simple ways to reduce stress without relying on alcohol  • how to build sober living habits that feel sustainable If this is something you’ve been struggling with, this episode will help you understand what’s actually happening and give you a simple way to start changing it tonight. Ready for Support? Here Are 3 Ways to Work With Me: • Stop Starting Over Program • Sobriety Circle • 1:1 Sober Coaching  Gain access to my Masterclass when you submit a review on iTunes. Email me sobervibes@gmail.com with a screenshot of the review, and I will send you the code to unlock my Masterclass for free! Thank you for tuning in! If you're tired of the moderation cycle and ready to finally quit drinking with support, accountability, and a proven plan, click here to learn more about my sober coaching.  Thank you for listening! Help the show by Rating, Reviewing, and/or Subscribing to the Sober Vibes Podcast. Connect w/ Courtney: Instagram Join the Sobriety Circle Apply for 1:1 Coaching Order the Sober Vibes Book

    24 min
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4.9
out of 5
254 Ratings

About

Hey, Friend! Welcome to the Sober Vibes podcast, where sobriety meets empowerment.  I’m Courtney Andersen, your host, a sober coach, author, and mom. I’ve been living an alcohol-free life since 8/18/2012. I know firsthand what it’s like to be a binge/grey area drinker, spending four years stuck in the moderation cycle before finally quitting for good. The Sober Vibes podcast is your go-to space for real talk, proven strategies, expert guidance, and inspiring stories from people who are redefining what it means to live without alcohol. Each week, we dive deep into the topics that matter most—from how to quit drinking alcohol, managing cravings, and navigating social situations to rebuilding confidence, emotional sobriety, and finding joy in sobriety. Whether you’re newly sober, in long-term recovery, or just sober curious about alcohol-free living, Sober Vibes offers the support, insights, resources, and encouragement you need. Join a like-minded community and discover how sobriety can unlock a healthier, happier, and more fulfilling life. Don’t just quit drinking, let’s have fun on this sobriety journey together! Grab my Free 30-Day Sober Not Boring Calendar Check out my Website  Connect on Instagram

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