In today's episode, you'll explore one of the most common patterns that keeps high-achieving women stuck: worrying about what other people might think. Colleen breaks down how the fear of being misunderstood, judged, or perceived a certain way can quietly derail your growth, your boundaries, and your goals. You'll learn why managing other people's emotions never works—and what to do instead when your nervous system wants to retreat.

Key Takeaways

Fear of what others think is a distraction from your purpose When you're focused on being perceived the "right" way, you're no longer rooted in your own truth. This is emotional disconnection in disguise.

Trying to manage someone else's emotions doesn't serve either of you When you avoid hard conversations or withhold your real message to protect someone else's feelings, you rob them of the opportunity to grow—and yourself of the opportunity to lead.

Projection keeps you stuck in self-doubt What you think others might be thinking is often just a reflection of your own unhealed beliefs. These projections block clarity and reinforce old stories that no longer serve you.

Homework

Create the time for Self-Reflection. Once you're there, ask yourself: Where are you hesitating to lead or speak honestly because you're afraid of how it will be received?

What would shift if you stopped managing their response—and trusted your own? Listen for your response and acknowledge that awareness.

Click here to BOOK A DISCOVERY CALL. If you're ready to fully commit to your personal growth and do the work to get emotionally sober (side effects include an 80 percent reduction in drinking),You'll walk away from our call with a clear understanding of how to get the skills you need to transform your life.

Do you want help from Colleen with a situation you're struggling with? Click here to submit your question for Colleen's NEW Q& A episodes. Your name will not be mentioned on air!

—Want daily updates from me? Find me on TikTok @hangoverwhisperer and IG @thehangoverwhisperer

—Click here to TAKE THE QUIZ: Do you have a drinking problem or a thinking problem?

In this reflective episode, Colleen shares a personal moment from a particularly full chapter in her life—a season of growth, transition, and pushing hard to bring her program to life. What began as a weekend packed with work turned into a deeper realization about brain fog, creative blocks, and the quiet wisdom of the body.

If you've ever tried to think your way through exhaustion or override your energy in the name of getting things done, this one's for you. It's a reminder that alignment matters more than output—and that sometimes, the clearest signal you'll get is the moment your mind starts to go fuzzy.

Key Takeaways:

Brain Fog Isn't the Problem—It's the Message

• It's not a sign to push harder—it's a signal to pause and re-sync.

• Your body knows before your brain catches up.

Fear and Perfectionism Slow You Down

• Overplanning, overthinking, and trying to get it "just right" can block creativity.

• You can reclaim flow by choosing presence over performance.

Creative Energy Comes From Connection

• Movement, nature, and space to feel are where the best ideas come from.

• The most powerful content is felt, not forced.

Ask the Right Questions to Get the Right Answers

• "How do I want to feel?"

• "What can I let go of to feel that way?"

• Let your body lead—and let your brain follow.

Homework:

Notice where you're overriding your body in service of "getting things done." What's one task, story, or expectation you can release this week? And what feeling do you want to invite in its place?

Click here to BOOK A DISCOVERY CALL. If you're ready to fully commit to your personal growth and do the work to get emotionally sober (side effects include an 80 percent reduction in drinking),You'll walk away from our call with a clear understanding of how to get the skills you need to transform your life.

Do you want help from Colleen with a situation you're struggling with? Click here to submit your question for Colleen's NEW Q& A episodes. Your name will not be mentioned on air!

—Want daily updates from me? Find me on TikTok @hangoverwhisperer and IG @thehangoverwhisperer

—Click here to TAKE THE QUIZ: Do you have a drinking problem or a thinking problem?

Transcript:

https://drive.google.com/drive/folders/12lE8GIoZE3tDkUIOR-v85MpHSAOQAP7j?usp=sharing

Scroll down to find the supplement protocols and link to my curated list on Amazon for easy shopping.

If you're a daily drinker and want a highly effective tool that can quickly and easily help you break the habit, this episode is for you.

Most people don't understand that the urge to eat, drink or use a drug to help you function or feel better is biological. Your brain is not producing adequate amounts of neurotransmitters.

Neurotransmitters control your reality–your mood, memory, thinking and behavior.

And when your brain has what it needs, you naturally feel relaxed and alert, focused and positive–even happy.

But when your brain does not have what it needs, you get symptoms like anxiety, depression, anger and irritability, apathy, low energy and motivation, sleep problems and loss of memory, focus and attention.

An inadequate supply of neurotransmitters is why you have the urge to use substances like sugar, alcohol, caffeine and prescription medications to cope or compensate.

The good news is that nutrients you need are inexpensive and widely available. And clinical studies show that following simple nutritional protocols gives you FIVE TO ONE ODDS of overcoming substance use disorders.

In this episode, I give you a basic overview of the vitamins, minerals and amino acid supplements that can restore your sense of confidence and control.

—Click here to BOOK A DISCOVERY CALL if you're ready to fully commit to your personal growth and do the work to get emotionally sober. Side effects include an 80 percent reduction in drinking. You'll walk away from our call with a clear understanding of how to get the skills you need to transform your life.

–Click here to get my free PRIVATE podcast on How to Reduce Drinking by 80%.

—NEW! Colleen's doing Q&A episodes! Do you want help from Colleen with a situation you're struggling with? Click here to submit your question. Your name will not be mentioned on air!

—Want daily updates from me? Find me on TikTok @hangoverwhisperer and IG @thehangoverwhisperer and YouTube https://www.youtube.com/@hangoverwhisperer

–Click here to take the QUIZ: Do you have a drinking problem or a thinking problem?

I curated my favorite brands and formulations onto an Amazon List. Click here to shop. https://www.amazon.com/hz/wishlist/ls/5SMHPNREB27Y

General support for ALL neurotransmitter deficiencies. Use in addition to specific amino acids (see below).

• B-Complex (1 capsule, 3x/day) Should contain at least 50 mg of B3 (niacin) and B6 (pyridoxine), 400mcg folic acid. Expect urine to be bright yellow.

• Vitamin C (at least 500 mg 3x/day)

• Multi-vitamin/mineral: Should contain at least 1000 mg calcium, 300mg magnesium, 100 mg potassium, 20 mg iron, 20 mg zinc, 6 mg manganese, 400 mcg chromium, 60 mcg selenium, 50 mcg molybdenum.

Serotonin Deficiency

• 5-HTP (300mg, 3x/day) (check with doctor if taking antidepressant medications)

• L-Glutamine (1000mg, 4x/day) (do not take if you have cirrhosis and liver disease)

GABA Deficiency

• L-Glutamine (up to 3500mg, 4x/day) (do not take if you have cirrhosis and liver disease)

• GABA (1000mg, 3x/day)

• L-Taurine (1000mg, 4x/day)

Endorphin Deficiency

• DLPA (2000 mg, 3x/day) (check with doctor if taking antidepressant medications)

• L-Leucine (500 mg, 3x/day)

• L-Methionine (500 mg, 3x/day)

• L-Glycine (2000 mg, 3x/day)

• L-Tyrosine (2000 mg, 2x/day) (check with doctor if taking antidepressant medications; do not take if you have a history of melanoma)

Catecholamine Deficiency

• L-Tyrosine (1500-2000 mg, 3x/day) (check with doctor if taking antidepressant medications; do not take if you have a history of melanoma)

• L-Glutamine (1000mg 3x/day) (do not take if you have cirrhosis and liver disease)

In this episode, Colleen reflects on a quote that's been echoing in her mind for weeks: "Yes, I'm full of myself. Who else am I supposed to be full of?" — a line from none other than Matthew McConaughey. It's not just cheeky—it's powerful. Because for so many women, being "full of yourself" has been cast as a flaw, a risk, or something to avoid.

Colleen shares how a recent, painful experience of being removed from a coaching community triggered a cascade of old programming: shrink yourself, smooth it over, assume you were too much. But instead of collapsing into shame or over-apologizing, she used the moment as an invitation to reclaim her voice and re-anchor in her purpose.

This episode is for the woman who's been playing small to keep others comfortable… the woman who second-guesses herself when she starts to shine… the woman who's done everything "right" and still feels like she's holding back.

Key Takeaways:

1. There's Nothing Wrong with Being Full of Yourself

• Being full of yourself doesn't mean you're selfish. It means you're rooted in your own worth.

• We've been taught to downplay our confidence so we don't ruffle feathers—but what if your fullness is exactly what's needed?

2. Managing Other People's Emotions Isn't Your Job

• It's not your job to make everyone feel okay. Your job is to stay connected to your integrity and your purpose.

• Worrying about how others perceive you steals energy that could be spent building the life you're here to live.

3. Check Your Response Before You Shrink

• When you feel triggered or called out, ask: Am I abandoning myself right now to make someone else more comfortable?

• Self-awareness lets you discern between meaningful feedback and misplaced guilt.

4. True Community Is Built on Emotional Responsibility

• Real belonging doesn't require shrinking. It requires honesty, self-trust, and mutual respect.

• You can be a safe space for others without taking on their emotional work—and you deserve relationships where that goes both ways.

Actionable Steps:

✨ Practice being "full of yourself" today. What would it look like to take up a little more space in your own life? To trust your words, your instincts, your bigness?

📝 Notice where you're spending your energy. Are you over-investing in managing how others feel about you… or are you investing in your purpose?

❤️ Be on your own team. If you make a mistake, be honest and kind with yourself. Don't abandon your heart just to keep your "good girl" image intact.

🧭 Anchor to your intention. Ask yourself: Am I speaking, acting, and showing up in alignment with who I'm becoming?

Homework:

Write this down somewhere you'll see it often:

"Yes, I'm full of myself. Who else am I supposed to be full of?"

Say it out loud. Play with what it means to you. And notice what comes up—not to judge yourself, but to get curious. The more you allow yourself to live in your fullness, the more powerful (and peaceful) your life becomes.

Click here to BOOK A DISCOVERY CALL. If you're ready to fully commit to your personal growth and do the work to get emotionally sober (side effects include an 80 percent reduction in drinking),You'll walk away from our call with a clear understanding of how to get the skills you need to transform your life.

Do you want help from Colleen with a situation you're struggling with? Click here to submit your question for Colleen's NEW Q& A episodes. Your name will not be mentioned on air!

—Want daily updates from me? Find me on TikTok @hangoverwhisperer and IG @thehangoverwhisperer

—Click here to TAKE THE QUIZ: Do you have a drinking problem or a thinking problem?

Transcript:

https://drive.google.com/drive/folders/12lE8GIoZE3tDkUIOR-v85MpHSAOQAP7j?usp=sharing

In today's episode, Colleen shares a powerful fable that illustrates what it really means to rise in the face of difficulty—and why your response to a moment matters more than the moment itself. Whether it's a tech failure, a relapse, a hard conversation, or a sudden life disruption, what defines your trajectory isn't the challenge—it's how you choose to relate to it.

Through personal stories of rebuilding her business after major setbacks (including losing everything on Facebook and Instagram overnight), Colleen explains how shifting her perspective became her greatest asset—and how the same principle applies when it comes to changing your relationship with alcohol.

If you've ever felt buried by circumstances or stuck in a pattern you can't seem to break, this episode is a reminder that your next version starts with one small shift: how you respond right now.

Key Takeaways: 1. Response is Everything

• The mindset you bring to a problem often determines whether you stay stuck or move forward.

• It's not about avoiding struggle—it's about how you meet it when it shows up.

2. You Can't Change Your Mind from the Wrong Nervous System State

• When your body is in fight-or-flight, your thinking will match that frequency.

• Regulating your nervous system is the gateway to opening your perspective and finding new possibilities.

3. Shame Keeps You Stuck—Connection Sets You Free

• You don't need to expose your deepest struggles to the whole world, but you do need to be seen somewhere.

• Healing happens when it feels safe to stop hiding.

4. There's Power in the Pause

• Before reacting to stress, ask: How do I want to remember responding to this one year from now?

• That question alone can shift you into a higher version of yourself—one choice at a time.

Actionable Steps:

🧠 Write this on a sticky note or save it in your phone: "How I respond to this moment determines where I'll be one year from now."

💡 Start noticing your responses—even in small moments. When the meeting gets canceled, your kid melts down, or someone cuts you off in traffic—pause and ask: What's the story I'm telling myself about this? How else could I respond?

🌱 Reframe the dirt. Every "shovel full of shit" moment is also an opportunity to climb higher. Sometimes the challenge is the invitation.

💛 Practice curiosity, not perfection. There's no need to get this right every time. What matters is building the muscle of awareness.

Homework:

This week, look for one moment each day that triggers stress, disappointment, or fear... PAUSE! Take a breath- and consciously choose your response.

Then, reflect: What did I learn about myself? Good work. Rinse and Repeat For Best Results.

Click here to BOOK A DISCOVERY CALL. If you're ready to fully commit to your personal growth and do the work to get emotionally sober (side effects include an 80 percent reduction in drinking),You'll walk away from our call with a clear understanding of how to get the skills you need to transform your life.

Do you want help from Colleen with a situation you're struggling with? Click here to submit your question for Colleen's NEW Q& A episodes. Your name will not be mentioned on air!

—Want daily updates from me? Find me on TikTok @hangoverwhisperer and IG @thehangoverwhisperer

—Click here to TAKE THE QUIZ: Do you have a drinking problem or a thinking problem?

Transcript:

https://drive.google.com/drive/folders/12lE8GIoZE3tDkUIOR-v85MpHSAOQAP7j?usp=sharing

Have you ever wondered what it would be like to feel truly relaxed and content in the evenings–without needing a drink to get there?

If you rely on a glass (or a bottle) of wine to relax after work, you're not alone. Using alcohol to cope with stress is a habit that many women fall into–especially those who feel like they never get a break.

But too much alcohol leaves you feeling overwhelmed and on edge. Mornings are filled with negative self talk, anxiety and making promises to "cut back" that you don't know how to keep.

It's easy to think that alcohol is the best or even just the fastest way to manage anxiety. Because the first drink feels like such a relief. But it's a slippery slope. The more anxious you feel, the more alcohol seems to help. But the more you drink, the worse your anxiety gets.

Today I'm re-publishing an interview I did with Dr. Russell Kennedy on his show, The AnxietyRx podcast. You'll learn:

• How alcohol affects your cortisol levels (and how cortisol affects anxiety)

• How to rewire your brain's relationship with alcohol so you have less desire to drink when you're stressed

• Small, practical strategies that help you relax, unwind, and reset before you decide to have a drink

Find Dr. Russ on socials @theanxietyMD. Check out his MBRX program https://www.theanxietymd.com/MBRX

—Want daily updates from me? Find me on TikTok @hangoverwhisperer and IG @thehangoverwhisperer and YouTube https://www.youtube.com/@hangoverwhisperer

—Click here to BOOK A DISCOVERY CALL if you're ready to fully commit to your personal growth and do the work to get emotionally sober. Side effects include an 80 percent reduction in drinking. You'll walk away from our call with a clear understanding of how to get the skills you need to transform your life.

–Click here to get my free PRIVATE podcast on How to Reduce Drinking by 80%.

—NEW! Colleen's doing Q&A episodes! Do you want help from Colleen with a situation you're struggling with? Click here to submit your question. Your name will not be mentioned on air!

–Click here to take the QUIZ: Do you have a drinking problem or a thinking problem?

In today's episode, Colleen dives into the balancing act of self-awareness and how it shapes not just our choices, but our fulfillment. She shares her raw personal journey of realizing that she had built a life that looked great on the outside—checking all the right boxes—but left her feeling empty. Instead of blaming external circumstances, she started asking better questions:

• Am I actually interested in what I'm doing?
• Am I feeling truly engaged, or just performing?
• What do I want more of in my life—and what do I no longer need?

This episode is about curiosity, not judgment. If you've ever had a nagging feeling that something isn't quite right, but you can't put your finger on it—this conversation will help you explore the real source of that disconnect and how to gently shift toward what actually energizes you.

Key Takeaways: 1. The Difference Between Interest and Obligation

• Just because you're good at something doesn't mean you actually enjoy it.
• Being surrounded by people with shared interests is fulfilling—if those interests are truly yours.
• The more aligned you are with your own desires, the less effort it takes to engage.

2. When You're Not Fully Present, It's a Sign

• Feeling distracted or disengaged in a conversation? That's useful data.
• If you often find yourself "playing along" but not actually excited, that's worth noticing.
• It doesn't mean you have to ditch people—it means you get to explore what you are really drawn to.

3. Self-Awareness Creates More Meaningful Connections

• The most fulfilling relationships happen when we are fully ourselves.
• Instead of trying to force interest in things that don't resonate, consider what does spark curiosity for you.
• Adjusting your social landscape doesn't have to be dramatic—small shifts in how you spend your time can lead to major fulfillment.

Actionable Steps to Tune into Your Own Interests:

✔ Notice when you feel engaged vs. when you're on autopilot. Is this activity (or person) energizing you—or are you just going through the motions?

✔ Shift from judgment to curiosity. Instead of thinking, I should like this, ask: Do I actually like this?

✔ Give yourself permission to explore. What's something you've always been curious about but haven't pursued?

✔ Take small steps toward what excites you. You don't need to overhaul your entire life—start with one simple shift.

Homework:

🚀 Pay attention this week— when are you fully engaged, and when are you just "there"? Even subtle awareness can help you start making choices that feel more like you. You'll see Click here to BOOK A DISCOVERY CALL. If you're ready to fully commit to your personal growth and do the work to get emotionally sober (side effects include an 80 percent reduction in drinking),You'll walk away from our call with a clear understanding of how to get the skills you need to transform your life.

Do you want help from Colleen with a situation you're struggling with? Click here to submit your question for Colleen's NEW Q& A episodes. Your name will not be mentioned on air!

—Want daily updates from me? Find me on TikTok @hangoverwhisperer and IG @thehangoverwhisperer

—Click here to TAKE THE QUIZ: Do you have a drinking problem or a thinking problem?

Transcript:

https://docs.google.com/document/d/1QkJJJP8wFU2bhEttUs64TY5rcXJYqEzsPj_5IpX60ZU/edit?tab=t.0

In today's episode, Colleen shares a powerful perspective shift that can change everything about how you experience drinking—without focusing on drinking at all. Instead of obsessing over how much you drink, the real work is learning how to respond to yourself after you drink.

She walks through a personal experience of having a hangover without guilt, shame, or frustration—just curiosity, self-care, and a deep understanding of what led to the decision in the first place. This episode will help you in your journey to break free from the belief that drinking is the problem and show you why emotional inflammation—shame, guilt, and self-judgment—is what actually keeps you stuck.

Key Takeaways: The Real Cause of Alcohol Use Disorder (It's Not the Alcohol)

• The root issue isn't how much you drink—it's how you think about your drinking.
• The cycle of overdrinking is fueled by guilt, stress, and the belief that you should be doing better.
• Alcohol use disorder is 90% a thinking problem and only 10% a drinking problem.

Why Self-Judgment Keeps You Stuck

• The perception that you failed after drinking too much triggers stress and hopelessness.
• The more you believe drinking is a problem, the more your brain craves a way to escape that stress.
• The key to breaking the cycle isn't drinking less—it's removing the emotional charge from your drinking.

How to Have a Hangover Without the Emotional Drama

• The way you treat yourself after a setback determines what happens next.
• Self-compassion leads to curiosity and learning, which makes future change easier.
• The most powerful shift is learning to accept yourself, no matter what.

Actionable Steps to Shift Your Mindset About Drinking: 1. Separate Your Drinking from Your Self-Worth

• Instead of asking, "Why did I do this again?" ask: "What was going on before I made this decision?"
• Drop the judgment—just gather data and learn from it.

2. Reframe How You Think About Overdrinking

• Overdrinking isn't a failure—it's information.
• You don't need to promise yourself you'll "never do this again."
• What if nothing has gone wrong? What if this is part of the process?

3. Take Care of Yourself Without Punishment

• Instead of beating yourself up, create a self-care plan for the next morning: ✅ Drink water, eat nourishing food, and get some fresh air. ✅ Move slowly and give yourself space to rest. ✅ Remind yourself: "I am learning. I am growing. I am okay."

Homework:

The next time you wake up feeling regret about drinking, pause and ask: ✔ "What if nothing has gone wrong?" ✔ "What would it feel like to be kind to myself right now?" ✔ "How can I take care of myself today—without punishing myself?"

Because the truth is, it's not your drinking that needs to change—it's your relationship with yourself.

Click here to BOOK A DISCOVERY CALL. If you're ready to fully commit to your personal growth and do the work to get emotionally sober (side effects include an 80 percent reduction in drinking),You'll walk away from our call with a clear understanding of how to get the skills you need to transform your life.

Do you want help from Colleen with a situation you're struggling with? Click here to submit your question for Colleen's NEW Q& A episodes. Your name will not be mentioned on air!

—Want daily updates from me? Find me on TikTok @hangoverwhisperer and IG @thehangoverwhisperer

—Click here to TAKE THE QUIZ: Do you have a drinking problem or a thinking problem?

How many times have you woken up with a nasty hangover and sworn that you'll never make that mistake again?

But as soon as the pain goes away, so does the motivation to keep your promise.

In this episode, I teach you how to create an emergency hangover kit. So you are prepared to see your inevitable setbacks as opportunities for growth instead of shameful failures.

Hangovers serve an essential purpose in the healing process. Once you start learning from your mistakes, you will stop repeating them.

—Click here to BOOK A DISCOVERY CALL if you're ready to fully commit to your personal growth and do the work to get emotionally sober. Side effects include an 80 percent reduction in drinking. You'll walk away from our call with a clear understanding of how to get the skills you need to transform your life.

Click here to get my free PRIVATE podcast on How to Reduce Drinking by 80%.

—NEW! Colleen's doing Q&A episodes! Do you want help from Colleen with a situation you're struggling with? Click here to submit your question. Your name will not be mentioned on air!

—Want daily updates from me? Find me on TikTok @hangoverwhisperer and IG @thehangoverwhisperer and YouTube https://www.youtube.com/@hangoverwhisperer

–Click here to take the QUIZ: Do you have a drinking problem or a thinking problem?

Transcript: https://docs.google.com/document/d/1QkJJJP8wFU2bhEttUs64TY5rcXJYqEzsPj_5IpX60ZU/edit?tab=t.0

In today's episode, Colleen unpacks a common fear for those trying to reduce their drinking: What if I want more? If you've ever found yourself preoccupied with making sure you have enough alcohol to get through an event—or worrying that you shouldn't want more—this episode will shift your perspective.

Instead of battling with your brain over how much you'll drink, Colleen introduces a powerful mindset shift: Ask yourself how you can support yourself to feel satisfied and complete with what you actually want.

Key Takeaways: 1. The Thought "What If I Want More?" Is Just Mental Noise

• The fear of not enough is a learned response, not a fact.
• It's like an old song on the radio—just because it plays doesn't mean you have to listen.
• The key is to stop reacting to the thought and start questioning it.

2. How You Frame the Goal Changes Everything

• Alcohol use disorder thrives on negative goals (I don't want to drink too much).
• Shifting to a positive goal (I want to enjoy one glass of wine and feel satisfied) gives your brain a clear, achievable task.
• Your brain is always trying to solve for what you want—make sure you're giving it the right instructions.

3. Your Environment & Actions Matter More Than Willpower

• Instead of focusing on resisting more, focus on setting yourself up for success.
• Example: Before drinking, pour yourself a mineral water or another enjoyable drink so your brain already feels relaxed.
• Visualizing yourself feeling happy and complete after a single glass helps reinforce the experience before it happens.

Actionable Steps to Make One Glass Enough

✔ Reframe the Question: Instead of What if I want more? ask, → How can I support myself in feeling satisfied and complete with one glass?

✔ Set a Positive Goal:

• Visualize yourself feeling happy with just one glass.
• Imagine how good it will feel to go to bed clear-headed and content.

✔ Prep Your Environment:

• Have a second drink option ready that isn't alcohol (like mineral water & ginger juice).
• Shift your focus to social connection or relaxation, not just the drink.

✔ Recognize Old Thought Patterns:

• When you catch yourself thinking What if it's not enough? remind yourself—it's just an old habit, not a truth.

Homework:

🚀 Next time you plan to have a drink, practice setting a positive goal. Instead of thinking, I don't want to overdo it, think: I want to enjoy a single glass and feel happy when it's gone.

Click here to BOOK A DISCOVERY CALL. If you're ready to fully commit to your personal growth and do the work to get emotionally sober (side effects include an 80 percent reduction in drinking),You'll walk away from our call with a clear understanding of how to get the skills you need to transform your life.

Do you want help from Colleen with a situation you're struggling with? Click here to submit your question for Colleen's NEW Q& A episodes. Your name will not be mentioned on air!

—Want daily updates from me? Find me on TikTok @hangoverwhisperer and IG @thehangoverwhisperer

—Click here to TAKE THE QUIZ: Do you have a drinking problem or a thinking problem?