Recover with Colleen
Colleen Kachmann
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The biggest problem with sobriety is not giving up alcohol. It's figuring out how to enjoy yourself again.
And if your identity remains linked to alcohol (as an alcoholic/addict, sober or even non-drinker), you may continue to suffer from mood disorders, low energy and ADHD. Because alcohol use disorder and post-acute withdrawal syndrome (PAWS) are two sides of the same coin.
This is a thinking problem, not a drinking problem. Which is why I still felt hungover a year into sobriety. Because I was as obsessed with alcohol free living as I'd been with drinking.
I'm now a sober-ish recovery coach helping sober curious and gray area drinkers heal their brains with EMOTIONAL SOBRIETY so they can trust themselves again--with or without a drink in their hand. The only rule you need to follow is your own intuition.
Every Monday, I'll share science-based self-care strategies that will reintegrate your mind and body. So you can resolve the urge to numb and escape your life for good.
Subscribe so you never miss an episode. Learn more about my work at RecoverwithColleen.com
Available episodes
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1 day ago
How addiction hacks your brain and how to hack it back
Dopamine is our primary source of motivation. It triggers us to move our ass towards whatever we think we want.
The more you use external crutches to boost your dopamine, the less able your brain is to produce it naturally.
You don’t have to be a raging coke-head for this to apply. If you rely on any combination of sugar, caffeine, nicotine and alcohol for energy and motivation, or find yourself unable to stay off your phone, you’re in a dopamine deficit.
In this episode, learn how low-grade addictions rob you of authentic pleasure and control over your life, and get the easy-to-implement action steps that will drastically accelerate your recovery.
THIS WEEK! Register and attend my FREE masterclass to learn the framework for my Accelerated Recovery Process©. Learn how to be emotionallysober so you can trust yourself-with or without a drink in your hand. Get a $100 credit for attending! Click here.
Want more information on The Next Chapter? Click here.
Like this episode? Get new episodes and related content delivered to your inbox every Monday. Click here.
Join my private Facebook group for free coaching with me and a tribe of people in recovery working on emotional sobriety. Recover with Colleen
Follow me on Instagram Recover with Colleen
If you need to stop drinking and want support, check out these two programs that will shift your mindset from "drinker" to "non-drinker" so you can declare your independence from alcohol.
5-Hour Change Your Mind Masterclass--self-study
10 Days to Spontaneous Sobriety --includes group and 1:1 coaching
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May 22, 2023
How to deal with subconscious guilt
Guilt is a feeling, not a fact. Feeling “bad” about taking care of yourself is an imaginary obstacle. In reality, your needs are just as important as everyone else’s.
If that sounds radical, this episode is for you.
For five years, I’ve been telling myself that I can’t go for a bike ride because my dog can’t come with me. That sounds ridiculous to say out loud. But it’s the only way to break the power of subconscious guilt.
Most of our behavior is driven by subconscious emotions. We want to avoid feeling “bad.”
How often do you let guilt keep you from acting in your own best interest? Would you like to drop the subconscious baggage?
THIS WEEK! Register and attend my FREE masterclass to learn the framework for my Accelerated Recovery Process©. Learn how to be emotionallysober so you can trust yourself-with or without a drink in your hand. Get a $100 credit for attending! Click here.
Want more information on The Next Chapter? Click here.
Like this episode? Get new episodes and related content delivered to your inbox every Monday. Click here.
Join my private Facebook group for free coaching with me and a tribe of people in recovery working on emotional sobriety. Recover with Colleen
Follow me on Instagram Recover with Colleen
If you need to stop drinking and want support, check out these two programs that will shift your mindset from "drinker" to "non-drinker" so you can declare your independence from alcohol.
5-Hour Change Your Mind Masterclass--self-study
10 Days to Spontaneous Sobriety --includes group and 1:1 coaching
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May 15, 2023
Letting go of your divorce story
Divorce is traumatizing. But the story you tell yourself about your ex-partner can do far more damage--to you--than the actual events.
Long-term suffering is self-inflicted. Clinging to a painful story prevents us from moving forward and experiencing joy. Our bodies–our nervous systems–are retraumatized each time we remind ourselves what happened.
Forgiveness isn’t about condoning or excusing someone else’s behavior. Forgiveness is about acceptance–when you stop arguing that things should have been different.
You can’t change the past. But you can change your relationship with the past. Only you can release yourself from the burdens of anger and resentment. You know that, but HOW do you do that?
THIS WEEK! Register and attend my FREE masterclass to learn the framework for my Accelerated Recovery Process©. Learn how to be emotionallysober so you can trust yourself-with or without a drink in your hand. Get a $100 credit for attending! https://recoverwithcolleen.com/accelerated-recovery-masterclass/3
Want more information on The Next Chapter? Click here.
Like this episode? Get new episodes and related content delivered to your inbox every Monday. Click here.
Join my private Facebook group for free coaching with me and a tribe of people in recovery working on emotional sobriety. Recover with Colleen
Follow me on Instagram Recover with Colleen
If you need to stop drinking and want support, check out these two programs that will shift your mindset from "drinker" to "non-drinker" so you can declare your independence from alcohol.
5-Hour Change Your Mind Masterclass--self-study
10 Days to Spontaneous Sobriety --includes group and 1:1 coaching
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May 8, 2023
The difference between people who change and people who don't
You know that sinking feeling when you’re staying sober or eating clean or making it to the gym–and you suddenly realize it’s not going to last?
I hate that feeling. Luckily, it's a feeling, not a fact.
Sustaining a new habit does not require a robot-like ability to resist temptation. Or massive amounts of grit and determination. It’s the awareness that ALL emotions are temporary. As a human, you should expect to have an equal number of good days and bad days–so buckle up.
Learn how to experience fear, laziness and defeat without becoming them. Start identifying as someone who accepts that success is built on failure. Because you can’t change without the belief that it’s possible.
Listen and learn the four steps I use to cultivate that belief!
THIS WEEK! Register and attend my FREE masterclass to learn the framework for my Accelerated Recovery Process©. Learn how to be emotionallysober so you can trust yourself-with or without a drink in your hand. Get a $100 credit for attending! Click here.
Want more information on The Next Chapter? Click here.
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Like this episode? Get new episodes and related content delivered to your inbox every Monday. Click here.
Join my private Facebook group for free coaching with me and a tribe of people in recovery working on emotional sobriety. Recover with Colleen
Follow me on Instagram Recover with Colleen
If you need to stop drinking and want support, check out these two programs that will shift your mindset from "drinker" to "non-drinker" so you can declare your independence from alcohol.
5-Hour Change Your Mind Masterclass--self-study
10 Days to Spontaneous Sobriety --includes group and 1:1 coaching
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May 1, 2023
Are you motivated by shame?
Shame is a big motivator for high-functioning drinkers and perfectionists. Feeling like you have to prove yourself, or earn the right to relax, comes from the belief that you are not worthy as you are. You have to DO better to BE good enough.
When you stop drinking, a large chunk of shame goes away. Because you no longer have anything to hide. But the “problem” with having less shame is that your motivation to perform goes away too.
Post acute withdrawal syndrome (PAWS) affects 95 percent of us in early sobriety. Depression may feel like a shock when you’re used to living with chronic anxiety. You may find it difficult to do basic tasks that you had no trouble with before--even when you were hungover.
After a lifetime of checking boxes–caring less about your body and more about the optics–recovery is an invitation to cultivate real motivation. It’s scary as hell to let go of idealistic expectations, but if you trust the process, you’ll discover what really makes you happy.
THIS WEEK! Register and attend my FREE masterclass to learn the framework for my Accelerated Recovery Process©. Learn how to be emotionally sober so you can trust yourself-with or without a drink in your hand. Get a $100 credit for attending! Click here.
Want more information on The Next Chapter? Click here.
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Like this episode? Get new episodes and related content delivered to your inbox every Monday. Click here.
Join my private Facebook group for free coaching with me and a tribe of people in recovery working on emotional sobriety. Recover with Colleen
Follow me on Instagram Recover with Colleen
If you need to stop drinking and want support, check out these two programs that will shift your mindset from "drinker" to "non-drinker" so you can declare your independence from alcohol.
5-Hour Change Your Mind Masterclass--self-study
10 Days to Spontaneous Sobriety --includes group and 1:1 coaching
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Apr 24, 2023
The willpower work-around
Tired of white-knuckling (or caving into) cravings for alcohol, comfort food and other self-defeating behaviors? Want to know what to do when you want something you shouldn't have?
In this episode, I’ll role-play the emotional sobriety framework that allows you to easily overcome urges without relying on willpower using my own recent temptation to open a bottle of wine.
Willpower is a limited resource–especially in the evening after a busy day. And even when it works, urges will keep coming back and get harder to ignore until you untangle the subconscious emotions from the surface level desires.
High quality self-care doesn’t feel like a fight or require self-denial. Just the opposite. There is nothing more freeing than learning how to manage your emotions so they are no longer managing you!
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THIS WEEK! Register and attend my FREE masterclass to learn the framework for my Accelerated Recovery Process©. Quickly restore your integrity, willpower and motivation to be emotionally sober. Get a $100 credit for attending! Click here.
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Like this episode? Get new episodes and related content delivered to your inbox every Monday. Click here.
Find programs, free resources and contact me at recoverwithcolleen.com
Join my private Facebook group for free coaching with me and a tribe of people in recovery working on emotional sobriety. Recover with Colleen
Follow me on Instagram Recover with Colleen
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Apr 20, 2023
How hypnosis unlocks the power of your subconscious mind--with Rita Black
Rita Black is a clinical hypnotherapist and leading expert in both the arenas of smoking cessation and weight loss. She is the author of the best selling From Fat to Thin Thinking:Unlock Your Mind for Permanent Weight Loss and the host of the Thin Thinking podcast.
Rita’s online hypnosis-based Shift Weight Mastery Process and Smokefree123 programs have helped thousands transform themselves into healthier and more powerful people.
Rita shares stories of how her clients have overcome their struggles with weight and smoking. This interview is a must-listen if you're interested in the power of the mind-body connection and how hypnosis can be used in combination with other techniques to reprogram your subconscious mind.
Get your free weight loss masterclass and light hypnosis session with Rita on April 26th @ 9am or 5 pm PST . How to Stop the 'Start Over Tomorrow' Weight Struggle Cycle and Start Releasing Weight for Good is a 75-minute masterclass will walk you through how to remove the subconscious weight barriers that keep you struggling.
https://shiftmonthlymasterymembership.mykajabi.com/a/2147508656/LZHV8xWb
Click here if you’re listening to this beyond the sign up date and want to check out Rita’s 30-day program. https://shiftmonthlymasterymembership.mykajabi.com/a/2147519808/LZHV8xWb
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Like this episode? Get new RWC episodes and related content delivered to your inbox every Monday. Click here.
Join my private Facebook group for free coaching with me and a tribe of women working on emotional sobriety. Recover with Colleen
Follow me on Instagram Recover with Colleen
Interested in working with me? Check out these three programs that will shift your mindset from "drinker" to "non-drinker" so you can declare your independence from alcohol.
12-Week Accelerated Recovery Process© -- immersive coaching
5-Hour Change Your Mind Masterclass--self-study
10 Days to Spontaneous Sobriety --includes group and 1:1 coaching
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Apr 17, 2023
How to fix your dopamine deficit
Alcohol temporarily spikes your dopamine. Which is why you think, "this feels good and I want more." But what goes up must come down. Consistent use (of anything addictive) depletes your dopamine reserves. So you feel worse, crave more and unwittingly progress into addiction.
When you quit drinking, you will be in a dopamine deficit for a while. This is known as post-acute withdrawal syndrome (PAWS). Time and healthy habits will recalibrate your brain chemistry. However, there are ways that you can accelerate your recovery.
In this episode, get the 5 simple habits that are scientifically proven to correct your dopamine deficit. So that you can stop suffering and get on with your life.
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THIS WEEK! Register and attend my FREE masterclass to learn the framework for my Accelerated Recovery Process©. Quickly restore your integrity, willpower and motivation to be emotionally sober. Get a $100 credit for attending! Click here.
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Like this episode? Get new episodes and related content delivered to your inbox every Monday. Click here.
Join my private Facebook group for free coaching with me and a tribe of people in recovery working on emotional sobriety. Recover with Colleen
Follow me on Instagram Recover with Colleen
If you need to stop drinking and want support, check out these two programs that will shift your mindset from "drinker" to "non-drinker" so you can declare your independence from alcohol.
5-Hour Change Your Mind Masterclass--self-study
10 Days to Spontaneous Sobriety --includes group and 1:1 coaching
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Apr 10, 2023
Are sobriety meetings helpful?
Community is the foundation of recovery. We don’t recover alone! But the ideas you’re exposed to in early sobriety have significant impact on your recovery. Labeling yourself as an "alcoholic" and committing to lifetime abstinence can increase your chance of relapse into alcohol use disorder.
Ask someone who has what you want how they got it is good advice. But if you’re human, what you want will evolve over time in response to what you need.
Giving yourself permission to change—not just how you drink but also how you think—allows you to grow into the person you are meant to become.
In this episode, I unpack the reasons I chose to opt out of the fear-based, one-size-fits-all approach to sobriety. And how I'm managing my recovery with emotional sobriety. Because my identity and my future are no longer defined by alcohol.
Want to learn more about The Next Chapter? Click here.
Like this episode? Get new episodes and related content delivered to your inbox every Monday. Click here.
Join my private Facebook group for free coaching with me and a tribe of women working on emotional sobriety. Recover with Colleen
Follow me on Instagram Recover with Colleen
If you need to stop drinking and want support, check out these two programs that will shift your mindset from "drinker" to "non-drinker" so you can declare your independence from alcohol.
5-Hour Change Your Mind Masterclass--self-study
10 Days to Spontaneous Sobriety --includes group and 1:1 coaching
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Apr 3, 2023
How we get it together by falling apart--with Whitney Durmick
Whitney Durmick is author of Half Wild: A prayer for a generation of roaming malcontents. The book takes an uncompromising look at her self-destructive behavior as she lovingly untangles herself from the throes of anxiety, addiction and loneliness.
Using excerpts from the book, Whitney and I unpack the emotional disconnect that has haunted her since childhood (me too!). Moving around a lot, Whitney became very adaptable--able to fit in wherever she was. But that skill left her feeling untethered as she molded her personality into the most-liked version.
Little girls are not taught how to interpret the shame that occurs naturally in our developing bodies. So we grow up assuming that uncomfortable emotions mean something is wrong with us.
Y'all--this is my first interview with a famous quit-lit author. I hope you enjoy this vulnerable, indepth conversation about what it means to be female and also what it means to recover.
Like this episode? Get new episodes and related content delivered to your inbox every Monday. Click here.
Join my private Facebook group for free coaching with me and a tribe of women working on emotional sobriety. Recover with Colleen
Follow me on Instagram Recover with Colleen
If you need to stop drinking and want support, check out these two programs that will shift your mindset from "drinker" to "non-drinker" so you can declare your independence from alcohol.
12-week masterclass on emotional sobriety. Click here for The Next Chapter.
5-Hour Change Your Mind Masterclass--self-study
10 Days to Spontaneous Sobriety --includes group and 1:1 coaching
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Mar 27, 2023
Why identifying as an alcoholic (and therefore as "sober") can hurt women in recovery
Trigger warning: If you're happy identifying as a "sober" alcoholic, this episode is not for you.
Does promising to stay sober for the rest of your life conflict with your values? Are you an independent thinker who enjoys staying open to new ideas?
Todays episode is a practice run of my new webinar, Why women who identify as alcoholics and therefore "sober" can struggle in recovery.
There is strong evidence that labeling people as alcoholics and setting abstinence as a life-long requirement keep them from entering and staying in recovery.
I explain how to escape your preoccupation with alcohol–instead of defining yourself by it forever.
Want to learn more about The Next Chapter, my 12-week mastermind in emotional sobriety? Click here.
Like this episode? Get new episodes and related content delivered to your inbox every Monday. Click here.
Join my private Facebook group for free coaching with me and a tribe of women working on emotional sobriety. Recover with Colleen
Follow me…
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Mar 20, 2023
Alcohol use disorder is a "perfect" storm (plus 5 steps to emotional sobriety)
Have you thought about quitting alcohol on and off for years--especially after a night of over-doing it?
But once the hanxiety wears off, sobriety feels complicated and overly dramatic?
The primary problem is not how much you drink. The problem is that you're relying on shame as a motivator. And once you feel better and the shame goes away, your motivation goes with it.
You're a perfectionist, not an alcoholic.
In this episode, I give you the five steps to emotional sobriety so that you can unlearn perfectionistic thought loops. Deal with life as it is instead of arguing with yourself about how it should be. Learn how to feel confident about who you are--with or without a drink in your hand.
Want to learn more about The Next Chapter? Click here.
Like this episode? Get new episodes and related content delivered to your inbox every Monday. Click here.
Join my private Facebook group for free coaching with me and a tribe of women working on emotional sobriety. Recover with Colleen…
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Mar 13, 2023
Why beating yourself up doesn't work
Alcohol use disorder is classified as a mental health issue. It's a thinking problem more than a drinking problem.
Quitting drinking is a big first step. But an all-or-nothing, black and white approach to sobriety perpetuates the cycle of self-sabotage in ALL areas of your life.
The pursuit of perfection is the problem, not the solution. There is no such thing as "perfect." Learning how to live on a spectrum of "okay," and how to forgive yourself when you fall short of a goal--and how to deal with your disappointment-- is the coping skill that leads to resilience.
In this episode, I explain why beating yourself up doesn't work. And how responding to setbacks with self-care and compassion accelerates your recovery.
Interested in joining The Next Chapter? Click here for more information and to book a discovery call with me.
Want to hear more like this? Join my private Facebook group for free coaching with me and connection to a tribe of women working on emotional sobriety. Recover w…
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Mar 6, 2023
How to interrupt a negative tailspin
What happens when you fall "off the wagon," go into a "spiral" or find yourself "in a hole?" Do you accept it as a fact? Tell yourself you'll "start over" on Monday or next month or when you have more time/energy/focus?
What if bad days don't have to stay that way?
In this episode, I share 3 questions that can interrupt a negative tailspin. You can chose to feel better NOW instead of waiting for something outside of your control to change.
You do not have to be a victim of your emotions. "Stuck," "anxious" and "depressed" are feelings, not facts.
The moment you realize you're in a bad mood, you have a choice. Your emotions are not the problem. It's how you respond to the way you feel that determines what happens next.
Interested in booking a discovery call with me to get a clear plan for how to manage your emotions around the "hard stuff" so that you can break your own cycle of self defeat? Click here.
Have more questions? Click here to join my private Facebook group for free coa…
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Feb 27, 2023
4 questions that transform the way you react to life
How often do you spend hours, days, weeks (ok, maybe months) ruminating on negative stories? Thinking and talking about the person or situation that is making you feel angry, hurt, disappointed, frustrated or concerned?
Objectively, you'd probably agree that is not time well spent. After the intial sting, you're really just pissing off yourself with the story about the sting.
Dwelling on the past sucks the joy out of your present and attracts more of the same in the future.
In this episode, I give you four questions to ask yourself in times of stress. So that you can shift from victim of circumstance to master of your mind. These four questions will transform how you show up in the world and allow you to reclaim your power.
Interested in booking a discovery call with me to get a clear plan for how to break your own cycle of self defeat? Click here.
Email me at colleen@recoverwithcolleen.com
Have more questions? Click here to join my private Facebook group for free coaching with m…
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Feb 20, 2023
Alcohol is not the problem--plus free discovery call with me
I was afraid of sobriety. Because I knew alcohol was just a distraction. I was mostly drinking to cope with an unhappy marriage. A stagnant career. I was bored with friendships that had run their course. My kids were leaving the nest and I didn’t know what to do with myself or my time.
I didn’t know how to be alone.
It felt good to quit alcohol. But sobriety didn’t solve my problems. And it felt really childish to define myself by how much I do or don’t drink.
Are you struggling with the all-or-nothing approach? Are you sick of trying to cure over-indulgence with self-deprivation? Do you shame yourself into good behavior—only to fail backwards after you reach the goal?
The SECRET to breaking the cycle of self-defeat is to learn how to interpret and process your emotions. Because anxiety and depression and loneliness and boredom are feelings—not facts. I can teach you how to manage your mind so that you can get out of your own way. And finally figure out what you really…
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Feb 13, 2023
Day 58: Sober and Depressed--A coaching session on post-acute withdrawal syndrome (PAWS)
My client felt great when he quit drinking in December. But one month later, a mysterious bout of depression made him feel like he was “stuck in concrete.” He bounced back only to have it happen again.
The culprit here is post-acute withdrawal syndrome (PAWS)--which effects most people to some extent when they quit drinking. We call it "recovery" for a reason. It takes time for brain chemistry to recalibrate.
In this episode, I coach on how to navigate the mood swings that are typical in early sobriety. While episodes of post-acute withdrawal syndrome (PAWS) can be difficult, they are also an opportunity to unload subconscious baggage. For years, we used alcohol to cope with or escape our feelings. But feelings are valuable information--not meant to be ignored. Learning how to use that information puts you in control of yourself and your life.
This story is a beautiful look at how the issues we have with our partners reveal more about US than them. Underneath the criticism and d…
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Feb 6, 2023
The connection between diet culture and substance abuse and how to use nutrition and targeted amino acid therapy in recovery. With Chris Engen
Chris Engen is board certified in holistic nutrition and has an advanced certificate in recovery nutition coaching.
In today's episode, Chris and I do a deep dive into the beliefs that lead to disordered eating and subsequent substance abuse. We blast the myth that being "messed up" is what gets us the diagnoses of generalized anxiety disorder, panic attacks, depression and bipolar disorder and more. In reality, we're deficient in the neurotransmitters that allow us to feel connected, grounded and positive.
Chris explains that the way we feel in any given moment or phase of our lives is a reflection of our brain chemistry. And that stabilizing brain chemistry with proper nutrition and targeted amino acid therapy can immediately elevate our mood and eliminate cravings for alcohol, sugar and other self-defeating coping mechanisms. Here's Chris's website
Nutrition4Recovery.com
Her Closed Facebook Group
https://www.facebook.com/groups/NutritionalTherapyGroup
Free 20 Minute Discove…
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Jan 30, 2023
I had a drink last night
After trying on many beliefs about my relationship with alcohol, I've adopted the belief that I can drink anytime I want. Because it feels much better to think I don't want to drink than I can't drink.
My recovery is no longer from alcohol. I have healed my brain and my body from years of abuse. My recovery now is focused on getting over my habits of people-pleasing and perfectionism. I am becoming a woman who listens to her intuition and trusts herself to manage the consequences of her own actions--both good and bad--without beating herself up.
Last night, when I asked my body for permission to have a small glass of wine, the answer was, "go for it. You got this."
And so I did. This episode is my post-drink analysis.
If you're interested in my 5 Day Change Your Mind Challenge, click here for more information.
Click here to join my private Facebook group for free coaching with me and to connect with a tribe of like-minded folks working to level-up in their lives. Recover with Coll…
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Jan 23, 2023
Change Your Mind About Alcohol--The Challenge Returns
The motivation to drink less is usually pain. The problem is motivation to avoid pain disappears. The less you drink, the better you feel and the more likely you are to go back for another round.
The reason the idea of sobriety feels like a denial of self and well-being is because drinkers view drinking as part of their identity. Also a coping strategy. So they ignore the evidence that life would be better without alcohol and focus on minimizing the pain.
The solution is to reframe the problem. Stop trying to change the way you drink. Instead, change the way you think. About sobriety.
Today I'm giving you a sneek peek for what I'll be covering in the Change Your Mind Challenge. If you like what you hear, join me on Thursday, January 26th at 1 pm EST for a five-part masterclass in how to upgrade your beliefs about what it means to quit drinking. If you're tuning in from the future, register anyway and get full access to the workbook and video replays.
We're going to rebrand sobriety…
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Jan 16, 2023
How self-compassion and kindness lead to success--with Ana Weisberger
After moving to New York City and achieving the American dream, Ana felt empty and disconnected. She tried many things and eventually went on a 2-week meditation retreat. In the silence, she realized that her life was filled with noise and chaos.
So she divorced her husband, quit her job, rented a house on a beach and embarked on a new career as a life coach.
After the initial burst of energy that comes with making big life changes, she realized that she still struggled with a lack of motivation and self-defeating coping skills.
She found the answer to be self-compassion and kindness to her body. And stopped measuring success by how life looks and instead focused on how life feels. Self-care became her top priority. Looking to honor herself instead of pleasing others, which included giving up substances--unhealthy food, cigarettes and alcohol-- felt joyful. Instead of feeling left out in a crowd of drinkers, she feels lucky.
Ana is a breakup coach who helps people find themselves s…
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Jan 9, 2023
Recovering out loud--with Makini Campbell
In today’s episode, we’re holding space for Makini Campbell’s “coming out” about her status as a woman in recovery. For her, speaking on this podcast marks the beginning of a new chapter.
Serving as a highly empathic teacher and professional counselor to poverty-stricken communities, neglecting herself in the efforts to help others left her feeling broken. Like a mouse stuck in a maze.
Makini shares how asking for help in a safe space gave her the courage and support she needed to heal. She now sees her triggers as a call to practice self-care. Because the turmoil is coming from inside her body—not out there. Her definition of strength now includes vulnerability and self-compassion.
If you’d like to contact Makini to ask questions or work with her as a coach, her email is makinicampbell40@gmail.com. You can find her on Instagram @soul_reawakening and @pridefamilyservices
Click here to join my private Facebook group for free coaching with me and to connect with a tribe…
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Jan 2, 2023
Shame comes from the "sinner" mindset
Growing up in the Christian church, I'd been indoctrinated with the sinner mindset. That I was born unworthy. That my physical needs and desires are evil. And so I believed that if something felt bad or wrong, I was bad and wrong.
I thought shame was the voice of God--moving me away from the voice of false knowledge.
Grab my free reflection exercise on how to process shame @ https://recoverwithcolleen.com/freebies
Read this essay: https://recoverwithcolleen.pages.ontraport.net/Library/The-Sinner-Mindset
If you like this episode and would like me to dive deeper into the topic of shame or recovering from religious trauma, speak up! My email is colleen@recoverwithcolleen.com or join my private Facebook group and leave me a comment --> Recover with Colleen
Follow me on Instagram Recover with Colleen
Register for 10 Days to Spontaneous Sobriety.
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Dec 26, 2022
Confessions of a raging codependent
In this short and sweet episode, I read an essay published last year about coming to terms with the role codependency played in my first divorce--just in time to avoid a second divorce.
Read this essay on my blog: https://recoverwithcolleen.pages.ontraport.net/Library/Confessions-Raging-Codependant
If you like this episode and would like me to dive deeper into the topic of codependency, speak up! My email is colleen@recoverwithcolleen.com or join my private Facebook group and leave me a comment --> Recover with Colleen
Follow me on Instagram Recover with Colleen
Find free resources to help you identify unmet needs @ https://recoverwithcolleen.com/freebies
Register for 10 Days to Spontaneous Sobriety.
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Dec 19, 2022
Awakening the brain after addiction
Addiction is a gradual narrowing of focus. Fewer things have the ability to make you genuinely happy. And over time, more of your thoughts, feelings and behaviors become automated stress responses.
But being "stuck" in a habit is an illusion. The brain is plastic--constantly changing. A basic awareness of how the brain responds to stimuli allows you to direct the changes in your brain instead of remaining at the mercy of subconscious urges.
In this episode, I'll show you how to interrupt the "shame and blame" response that perpetuates addiction so that you can move into the "expect and detect" mindset of recovery. Reframing mental health issues as something from which it's possible to recover is key.
As mentioned @ the 9:55 minute mark, click here to watch the 4-second video that shows two neurons reaching for and attaching to each other to convey a chemical message. This is what "meaning" looks like in the brain. It's beautiful! https://youtu.be/FWr6DXDhQx8
Click here to join my p…
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Dec 13, 2022
How to shift into solution-based thinking
Our brains' operating system is language-based. Words have meaning and therefore define your reality. Becoming aware of your default thinking patterns allows you to choose thoughts that you want to think on purpose. You can actually reprogram your brain to respond intelligently.
In this episode, I teach you how to shift into solution-based thinking without falling prey to toxic positivity. Be prepared to take some notes, as I include a list of cautionary phrases to avoid and helpful questions to ask yourself that will result in productive action.
Click here to join my private Facebook group for free coaching with me and to connect with a tribe of like-minded folks working to level-up in their lives. Recover with Colleen
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Send me an email and let me know how this episode lands for you or if you're interested in working one on one with me. colleen@recoverywithcolleen.com
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Dec 8, 2022
How to know what you really want
Most of our desires are not our own. They come from cultural and social expectations of what success and happiness looks like. That's normal. Nothing wrong there. But tuning into the EXPERIENCE of both the pursuit and the aquisition of what you want is the only way to set goals that give you a sense of purpose and meaning.
When I changed my goal from "having" a financially viable coaching practice to "creating" one, I started viewing obstacles as an opportunity to learn. What I really want is to feel like a competent and professional business woman. I realized that I can feel successful at every stage of growth. Instead of being frustrated by problems, I think, "challenge accepted." Material success will (hopefully) be a SIDE EFFECT of my resilience. But as resilience and creativity are my real goals, I can let go of my attachment to the results.
In this episode, I give you questions to ask yourself as you untangle the source of what you think you want so that you can start pursing w…
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Dec 1, 2022
Plant medicine in recovery--right or wrong? with Omar Pinto
Omar Pinto joins us for a discussion about plant medicine. Omar is a mindset and performance life coach based in Costa Rica who made a BIG name for himself in the sobriety and recovery community with his Shair Recovery podcast. He's recently incorporated plant medicine into his coaching practice as a way to help people remove the obstacles and limiting beliefs keeping them from experiencing lasting transformation.
We discuss the difference between sobriety and recovery, how Omar found plant-medicine and why he uses it both personally and professionally. Omar explains the difference between various psychedelics, which ones he uses and why, how microdosing works, and the critical importance of doing "the work" before and after a session.
Omar's website is https://omarpinto.com
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Nov 30, 2022
Using self-care to process grief with Heather Ross
I'm speaking with my personal coach, Heather Ross, about the self-care practices she relies on to process grief. Last year, Heather lost her daughter, Helanna, to a fentynal overdose. Heather shares the evidence-based approach to addiction and recovery that allowed her to extend unconditional love to both herself and her daughter while she was still alive so that she has no regrets about the past. This touching interview will resonate with anyone who has struggled with grief and/or addiction, or loves someone who does.
Heather's website is https://heatherrosscoaching.com.
Find Heather's podcast: Living with your child's addiction.
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Nov 16, 2022
Join my FREE change your mind about alcohol challenge
You know attitude is everything. If you think of sobriety as a punishment for bad behavior or a “break” from your real life, it’s going to feel that way.
Join me for a 5-day challenge starting on Nov 25 (Black Friday) to learn how to change your mind ON PURPOSE. Each day you'll get a small challenge that's easy, fun and not threatening. You do not have to quit drinking to participate. The goal is to expand your awareness and increase your motivation to take better care of yourself.
You'll get free coaching with me if you attend live. If you miss a day, I'll send you the replay.
I’m not going to brainwash you, but I will hand you the soap.
Register Now: https://Recoverwithcolleen.com/5-day-challenge
Have questions? Click here to join my private Facebook group for free coaching with me and connection to a tribe of women going through this together. Recover with Colleen
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Nov 15, 2022
Big girls absolutely do cry
What does emotional sobriety look like in action? I had to put my money where my mouth is when my application to an expensive professional coaching program was denied. Evidently, wanna-be losers need not apply. The winds were sucked from my sails and my plans to create a successful business helping women in recovery were destroyed with a single email.
And so, I cried. In this episode, I deconstruct emotional sobriety into two essential components and show you what it looks like in action.
Have questions? Click here to join my private Facebook group for free coaching with me and connection to a tribe of women going through this together. Recover with Colleen
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Send me an email and let me know how this episode lands for you! colleen@recoverywithcolleen.com
Find free resources @ https://recoverwithcolleen.com/freebies
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Nov 15, 2022
It's not sugar that you crave
We blame sugar as the source of our cravings. But the real problem is emotional--feelings of boredom, distraction and apathy. Restlessness. Discontent--among other things. Eating sugar feels good for about 5 minutes. But the shame and guilt hit fast. You feel worse, not better.
Overcoming sugar cravings requires big picture curiosity. What is your body really asking for? In this episode, I show you how giving yourself permission to pursue genuine pleasure is the first step to overriding sugar cravings.
Have questions? Click here to join my private Facebook group for free coaching with me and connection to a tribe of women going through this together. Recover with Colleen
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Send me an email and let me know how this episode lands for you! colleen@recoverywithcolleen.com
Find resources at https://recoverwithcolleen.com/freebies
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Nov 13, 2022
How to heal from loneliness
Loneliness is not the absence of people or a reflection of external circumstances. It's a lack of connection with yourself. In this episode, I'll show you how to use self-care and self-compassion to restore a sense of purpose and meaning in your life. So that you no longer need to rely on others to feel secure. Investing in your relationship with yourself is the authentic way to heal from loneliness in early sobriety.
Have questions? Click here to join my private Facebook group for free coaching with me and connection to a tribe of women going through this together. Recover with Colleen
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Nov 13, 2022
How to regulate your nervous system
The urge to use substances to change the way you feel comes from a dysregulated nervous system. Learning to interrupt the stress response allows you to respond intelligently. So that you're not hostage to unconscious triggers. In this episode, I show you how to shift out of the story you're telling yourself so that you can soothe your nervous system. As you know, life is a lot easier to manage when you feel safe and calm.
Have questions? Click here to join my private Facebook group for free coaching with me and connection to a tribe of women going through this together. Recover with Colleen
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Nov 13, 2022
Changing your identity one thought at a time
As drinkers, we hid our struggle with alcohol, which created shame and fear and a disconnect from who we really are and who we were pretending to be. Sobriety is an invitation to reclaim our integrity. In this episode, I'll show you how to purge old thought patterns and emotional habits so that you can step into a better version of yourself.
Do your homework! Download The NonDrinker Identity at https://recoverwithcolleen.com/freebies
Have questions? Click here to join my private Facebook group for free coaching with me and connection to a tribe of women going through this together. Recover with Colleen
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Nov 13, 2022
Delete the patriarchy from your brain
The belief that successful women should have it all and do it all, not just for themselves but everyone else, is the patriarchy. Self-neglect is NOT a sign of resilience. The first step to burning the patriarchy is acknowledge your own limiting beliefs. The next step is to accept that your needs are just as important as everyone elses--including your kids, spouse, boss and even your dog. The woman who can put up with the most sh!t and still smile is NOT winning. In this episode, I'll show you how to reclaim your power with simple shifts in your thinking. Free your mind and the rest will follow...
Find Burn the Patriarchy guide for this episode https://recoverwithcolleen.com/freebies
Have questions? Click here to join my private Facebook group for free coaching with me and connection to a tribe of women going through this together. Recover with Colleen
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Nov 13, 2022
How to correct compulsive behaviors
Are you struggling with emotional eating or smoking or curtailing your spending? Willpower is no match for subconscious habits that have been automated by the brain. Trying to control yourself triggers a stress response that makes it MORE likely you'll fail. In this episode, I introduce the Stop Drop and Feel technique that will help you override compulsive behavior.
Find the Correcting for Compulsive Behavior guide for this episode at https://recoverwithcolleen.com/freebies
Have questions? Click here to join my private Facebook group for free coaching with me and connection to a tribe of women going through this together. Recover with Colleen
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Nov 13, 2022
Overreacting? How to handle intense emotions
Are you resentful of your spouse? Overwhelmed by your daily to-do list? Feeling guilt and regret about the past? Do your emotional outbursts make things worse instead of better?
Your feelings don't tell you the truth about what's going on in the outside world. They reflect your beliefs about YOURSELF in relation to what's going on. In this episode, I teach you how to apply my favorite tool -- the Emotional Ownership Statement. Because the first order of operations in any problem is to solve for your feelings. As you know, the more emotional you feel, the less rational you are.
Learning to manage your emotions is a SKILL. It takes practice and patience. The more you do it, the easier and more rewarding it gets.
Have questions? Click here to join my private Facebook group for free coaching with me and connection to a tribe of women going through this together. Recover with Colleen
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Nov 13, 2022
How to improve your emotional intelligence
Are you annoyed by everyone who says you have to "feel your feelings" in early sobriety? What does that even mean? And what's the point of feeling bad? In this episode, I explain how to extract the hidden messages of emotional turmoil and give you clear action steps so you can resolve them. After years of numbing, avoiding and suppressing your feelings, it's liberating to realize emotions are your greatest tool for growth.
Have questions? Click here to join my private Facebook group for free coaching with me and connection to a tribe of women going through this together. Recover with Colleen
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Nov 13, 2022
It's not about the alcohol--identifying unmet needs
After years of using alcohol to cope with life (aka short-change yourself), early sobriety is an invitation to address the basic needs that must be met if you want to enjoy living in your body. In this episode, I explain how taking a holistic approach to your recovery corrects the upstream deficiencies that make life feel really overwhelming. Find the Unmet Needs guide mentioned in this episode at https://recoverwithcolleen.com/freebies.
Have questions? Click here to join my private Facebook group for free coaching with me and connection to a tribe of women going through this together. Recover with Colleen
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Nov 13, 2022
Dealing with sugar cravings in early sobriety
In early sobriety, it's common to use sugar to combat alcohol cravings. But aside from undermining your weight loss goals and making you feel crappy, consuming sugar keeps the craving cycle alive. Which makes it HARDER to resist alcohol. Because sugar is addictive too. Sugar undermines the brain's ability to recalibrate for dopamine, making recovery longer and harder. Learn why and how to eliminate sugar from your diet so that you feel better FASTER.
Find Sugar is Stress and Sugar and Oil-Free Whole Food Desserts at https://recoverwithcolleen.com/freebies
Have questions? Click here to join my private Facebook group for free coaching with me and connection to a tribe of women going through this together. Recover with Colleen
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Nov 12, 2022
Nutrition for early recovery
In this episode, I share how my plant-based, intermittent fasting approach did NOT serve me in early recovery. Our brains need three protein-packed meals per day to recover. Whether you're hoping to lose weight now that you're not drinking, or needing to recover from "drink-orexia," you'll need a strategy for healthy eating.
Find Whole Food Recipes for Recovery, Make a Plan Eat the Plan and Support Supplements mentioned in this episode at https://recoverwithcolleen.com/freebies
Have questions? Click here to join my private Facebook group for free coaching with me and connection to a tribe of women going through this together. Recover with Colleen
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Nov 12, 2022
How to be social while sober
In this epidosde, I give you the strategies to prepare for the inevitable stupid questions and comments you'll hear when you venture into social situations as a new non-drinker. We'll cover the 5 most common beliefs you'll need to overcome: 1. Not-drinking is akin to admitting a drinking problem 2. People will judge or worse--pity you. 3. You might fail. 4. Sobriety is like a vow of celibacy and or at least a party foul. 5. You owe people an explanation or you need a good reason to abstain.
The key to feeling confident about your alcohol-free status is to be prepared.
Download the homework Social Sobriety at https://recoverwithcolleen.com/freebies
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Nov 12, 2022
Un-brainwash yourself of the beliefs that make you want to drink
We drink because we believe alcohol helps us feel relaxed and connected. And we think that quitting will be hard and painful. We assume that if we don't have enough willpower to moderate, sobriety will feel like the ultimate in self-denial.
But believing something doesn't make it true. The best way to counteract the subconscious beliefs that tie you to drinking and scare you from committing to remain alcohol free is to shine a light on the bullsh!t. Contrast your old beliefs with reality so that you can drop your assumptions and experience the truth. Free your mind and the rest will follow...
Download the homework for this episode (Beliefs vs Reality PDF) at https://recoverwithcolleen.com/freebies
Have questions? Click here to join my private Facebook group for free coaching with me and connection to a tribe of women going through this together. Recover with Colleen
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Nov 3, 2022
Post-Acute Withdrawal Syndrome--What it is and how to deal with it
Even with detox symptoms, early sobriety feels amazing when compared to active alcohol use disorder. The pink bubble is nature's nod to our efforts.
However, we call it "recovery" for a reason. It takes time for brain chemistry to recalibrate. The reasons we thought we needed a drink are now waiting to be dealt with.
Post-actute withdrawal syndrome is a collection of physical, mental, emotional and spiritual symptoms that serve as invitations to heal. Having the right tools will accelerate your recovery and give you the resilience to stay focused on your goals so that you can live your best life.
Click here to go to access the free resources on my website, which include the PAWS AWARE questionaire and What is PAWS.
Have more questions? Click here to join my private Facebook group for free coaching with me and connection to a tribe of women going through this together. Recover with Colleen
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Nov 3, 2022
Ex-Drinkers are Badass
Early sobriety is a tender time. After years of drinking, we have to re-imagine who we are without a drink in our hand. The best way to do that is through story.
In this bonus episode, I read an essay I wrote as I neared my one-year sober-versary. It's a tribute to everyone who dares to put down the drink and step into the unknown.
Read Ex-Drinkers are Badass and other essays on my blog.
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Nov 1, 2022
How to change your mind so that you want to stay sober
Staying sober when you still want to drink is awful. Boo. No fun. You're signing up for a life of feeling less than and left out.
There are 3 steps to changing your mind about alcohol so that you no longer want to drink. It's pretty easy...you just have to realize that you change your mind all the time. Don't believe me? Look at the clothes you thought were cool ten years ago.
In this episode, I deconstruct the mechanisms of belief so that you can be a conscious participant in the change process.
Because it doesn't actually hurt to not drink. You and I both know it feels really good. The only problem is the thoughts in your brain. You're bothering yourself with a story about what it means to be sober.
Today, I'll show you how to write a new story so that you can be one of those annoying happy sober people.
Find resources and freebies mentioned on the show: recoverwithcolleen.com/freebies
Register for 10 Days to Spontaneous Sobriety.
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Nov 1, 2022
Am I the @sshole?
Boundaries can't be negotiated until they are identified. That's the primary purpose of emotions! To alert us when someone or something is violating our space or taking advantage of us.
Unfortunately, we've been socially conditioned to suppress those pesky feelings in favor of being "nice." So we eat resentment for breakfast to avoid having to say "no."
Untangling our feelings and thoughts requires us to figure out what our thoughts mean. When should we listen to them? How do we know if we're being too sensitive--or if someone else is being an asshole?
I share the evolution of my own emotional intelligence in a bathroom boundary debacle between me and my husband. He loves a good smooch first thing in the morning. Am I just a b!tch denying my man of a little physical affection? Find out...
Find resources and freebies mentioned on the show: recoverwithcolleen.com/freebies
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Nov 1, 2022
The mother of all coping skills
The thing we get wrong about coping skills is that we think they allow us to be more productive. Whoever can put up with the most sh!t and still smile wins, right?
Coping skills aren't for managing life. They are for managing your body. They are tools for self-care. There's a big difference between stress and stressors, and most of us think it's the external stuff that's making us crazy.
In this episode, I will teach you the primary coping skill that allows you to regulate your nervous system so that you can build a self-care tool box that works for you. Plus, I share my four favorite strategies that helped me survive early sobriety.
Find resources and freebies mentioned on the show: recoverwithcolleen.com/freebies
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Nov 1, 2022
Why it's so hard to quit drinking
In this episode, I fact-check the lies that perpetuate drinking so that you can stop blaming yourself for having a broken "off" switch. Alcohol use disorder is an honest mistake.
* Alcohol does NOT make you happy. It inhibits pleasure in everyday life.
* Alcohol does NOT help you sleep. It blocks REM sleep which is why you feel exhausted even if you're in bed 8 hours.
* Tolerance is NOT a sign of a high-functioning liver. It's a sign your brain chemistry is off.
* Drinking does NOT reduce stress. A tell-tale sign of addiction is when drinking doesn't feel good so much as not drinking feels bad.
* There's nothing wrong with you. Anyone can get addicted to alcohol. Because alcohol is an addictive drug.
* Calling yourself an alcoholic after you quit drinking protects the billion dollar alcohol industry from liability.
Find resources and freebies mentioned on the show: recoverwithcolleen.com/freebies
Register for 10 Days to Spontaneous Sobriety.
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Nov 1, 2022
How I Managed Early Sobriety
In the past, the mindset of "taking a break" set me up for failure. As an all or nothing, go-big-or-stay-home person, the best approach for me was to jump into sobriety with both feet.
In this episode, I share how I got through detox and what happened when the pink bubble (Nature's nod to our efforts) popped.
Alcohol use disorder is an honest mistake. We're not given the information we need to actually "drink responsibility." Addiction can happen to anyone. The good news is that separating fact from fiction will get you excited to stick with sobriety. You won't struggle with cravings for alcohol anymore that you need willpower to avoid stepping in dog sh!t.
Find the Survival Guide for First 10 Days of Sobriety at recoverwithcolleen.com/freebies
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Nov 1, 2022
What Got Me to Quit Drinking?
This is my story...
What my life was like as a drinker, and how I went from drinking a bottle of wine (as a warm up lap) to quitting cold turkey.
My decent into addiction, from being a normal drinker who could take it or leave it to a heavy daily drinker, including the gradual shifts in my thinking, motives for drinking and when I started hiding it.
What was different on my day one that allowed me to experience sobriety as a relief and move into life as a non-drinker without looking back.
Find resources and freebies mentioned on the show: recoverwithcolleen.com/freebies
Register for 10 Days to Spontaneous Sobriety.
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