Anxiety, emotional regulation, intrusive thoughts, sobriety, and nervous system regulation—this Sisters in Sobriety episode gives you tools to cope and heal. This week, Sonia and Kathleen guide listeners through a grounded, compassionate conversation designed to help them understand anxiety, regulate intense emotions, and shift long-standing mental loops. Their guest is Emma McAdam, licensed marriage and family therapist and creator of the hugely popular YouTube channel Therapy in a Nutshell. Together, they unpack how anxiety works—and offer practical steps toward emotional resilience.

Throughout the episode, they explore what fuels the anxiety cycle, why avoidance strengthens fear, and what it means to approach discomfort instead of escape it. You'll hear discussions on alcohol as a coping mechanism, early sobriety triggers, hypervigilance, intrusive thoughts, parenting anxious kids, and learning to make choices based on values instead of fear. These conversations tease out big themes around behavior change, emotional processing, and building self-trust.

You'll walk away with a deep understanding of the anxiety cycle, avoidance behaviors, somatic grounding, diffusion techniques, exposure hierarchies, polyvagal-based calming strategies, intrusive thought interruptions, and morning light therapy. Emma explains why the brain is built for survival—not happiness—and how simple, consistent regulation practices retrain the nervous system. 

The episode also has personal storytelling—from Emma’s wilderness therapy beginnings and viral video journey to parenting anxious children and learning to separate identity from emotion. Sonia shares what it felt like to confront raw feelings after quitting alcohol, while Kathleen reflects on helping her daughter build emotional resilience. Together, they show how healing happens in real life: messy, imperfect, and full of slow, meaningful growth.

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.

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