Stress doesn’t go away just because you stop drinking - or just because you do the ‘self care’ stuff that someone told you to do.

In this episode of No Alcohol Needed, we talk about how to handle stress without alcohol in a way that actually works in real life. Not bubble baths. Not pretending everything is fine. Not dumping positive thinking on top of real stress and hoping it goes away.

Self-care - the kind that works - helps regulate your nervous system, build self-trust, and move through overwhelm instead wishing you could numb out.

Julie Miller and Steve Knapp are joined by Janice Dowd and Amber Fenner for an honest conversation about:

This episode is for anyone who feels overwhelmed, emotionally exhausted, or tired of relying on alcohol or other numbing habits to cope.

At No Alcohol Needed (formerly Through the Glass Recovery Podcast) we’re hanging out at the intersection of emotional wellness, personal growth, and living an alcohol-free life.

We talk about emotional intelligence, self-worth, sobriety, and how to build a life you don’t wish you could escape from.

Learn more about the podcast and the work we do:

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Julie’s writing on sober living and emotional growth:

Browse the full library of podcast episodes:

People pleasing doesn’t usually feel like a problem at first.

But over time, it can lead to anxiety, resentment, burnout, and a loss of self.

In this episode of No Alcohol Needed, Julie Miller, Steve Knapp, Mike Coyne, and Amber Fenner unpack how people pleasing actually works, why so many people don’t recognize it in themselves, and what starts to change when you stop organizing your life around other people’s emotions.

This conversation is especially relatable for people who’ve started questioning their relationship with alcohol, but it’s not limited to that. Anyone who feels responsible for keeping everyone else comfortable will recognize themselves here.

What you’ll hear in this episode:

At No Alcohol Needed (formerly Through the Glass Recovery Podcast) we’re hanging out at the intersection of emotional wellness, personal growth, and living an alcohol-free life.

We talk about emotional intelligence, self-worth, sobriety, and how to build a life you don’t wish you could escape from.

Learn more about the podcast and the work we do:

--CHECK OUT OUR OTHER RESOURCES--

Free weekly gathering on Zoom

Julie’s writing on sober living and emotional growth:

In this episode of No Alcohol Needed, Julie Miller and Steve Knapp are joined by Christen Miller and Sean Rollinson for a candid, emotionally honest conversation about overcoming victim mentality and what it really means to take responsibility for your thoughts, emotions, and reactions - without blaming yourself or denying real pain.

This is not a surface-level discussion. The group digs into why victim mentality can feel protective, how blame and shame quietly keep people stuck, and why taking responsibility often feels unfair at first - especially if you’ve actually been hurt.

This episode will challenge the way you think about control, self-worth, and emotional freedom, and it will show you how to take your power back. 

https://noalcoholneeded.net/meet-the-voices/

–SOBRIETY SUPPORT & RESOURCES–

WORK WITH US - Personalized private coaching  

Redesign a life without alcohol - with support.

https://noalcoholneeded.net/recovery-coaching/

FREE SUPPORT GROUP ON ZOOM  

Real conversations. No judgment.  

https://noalcoholneeded.net/meeting-faqs/

JULIE’S SOBER LIVING BLOG  

Stories and reflections on rebuilding life after alcohol.

https://createalifesofull.com

FULL LIBRARY OF PODCAST EPISODES

Explore every No Alcohol Needed conversation.  

https://noalcoholneeded.net/category/blog/

Most of us have parts of ourselves we don’t like to look at.

The reactions we regret.

In this episode of No Alcohol Needed, Julie Miller and Steve Knapp are joined by Robbie Pike and Matt Shambo for an honest conversation about what it really means to face the “dark side” or shadow self, and why learning to integrate those parts of ourselves is essential for emotional growth.

They’re not trying to make the shadow disappear. They’re talking about understanding where these behaviors came from, recognizing how they once protected you, and learning how compassion makes real change possible.

Together, they explore:

If you’ve ever felt stuck repeating patterns you don’t fully understand, or ashamed of parts of yourself you wish you could change, this conversation offers perspective, reassurance, and a path forward.

—

https://noalcoholneeded.net/meet-the-voices/

–SOBRIETY SUPPORT & RESOURCES–

WORK WITH US - Personalized private coaching  

Redesign a life without alcohol - with support.

https://noalcoholneeded.net/recovery-coaching/

FREE SUPPORT GROUP ON ZOOM  

Real conversations. No judgment.  

https://noalcoholneeded.net/meeting-faqs/

JULIE’S SOBER LIVING BLOG  

Stories and reflections on rebuilding life after alcohol.

https://createalifesofull.com

FULL LIBRARY OF PODCAST EPISODES

Explore every No Alcohol Needed conversation.  

https://noalcoholneeded.net/category/blog/

Why routines matter more than motivation in January

January is often when motivation fades and real life settles back in.

In this episode of No Alcohol Needed, Julie Miller and Steve Knapp are joined by Janice Dowd and Kristyna Holler for a grounded, honest conversation about healthy habits for mental health, consistency, and routines that actually support emotional wellness.

This episode is not about perfection, productivity, or rigid morning routines. It’s about the small, repeatable habits that help regulate the nervous system, protect mental health, and create stability during difficult seasons of life.

While alcohol isn’t the focus of the conversation, the episode reflects an alcohol-free lens, exploring how routines become especially important when alcohol is no longer used to cope, unwind, or transition through the day.

This episode is for anyone who:

Whether you’re sober, sober-curious, or simply looking for habits that help you feel more grounded, this conversation offers perspective, reassurance, and practical tools you can use right away.

https://noalcoholneeded.net/meet-the-voices/

–SOBRIETY SUPPORT & RESOURCES–

WORK WITH US - Personalized private coaching  

Redesign a life without alcohol - with support.

https://noalcoholneeded.net/recovery-coaching/

FREE SUPPORT GROUP ON ZOOM  

Real conversations. No judgment.  

https://noalcoholneeded.net/meeting-faqs/

JULIE’S SOBER LIVING BLOG  

Stories and reflections on rebuilding life after alcohol.

https://createalifesofull.com

FULL LIBRARY OF PODCAST EPISODES

Explore every No Alcohol Needed conversation.  

https://noalcoholneeded.net/category/blog/

Thinking about doing Dry January or already in the middle of it and wondering why it feels harder than you expected?

You’re not alone. Millions of people try Dry January every year, and many struggle not because they’re doing it wrong, but because they don’t have the right support, mindset, or tools going in.

In this episode, Julie and Steve are joined by Charles and Amber for an honest, no frills conversation about how to approach Dry January in a way that actually feels doable. This isn’t about willpower or white-knuckling your way through 30 days. It’s about understanding what makes this challenge hard and learning how to make it easier.

We talk about:

Whether you’re sober-curious, trying Dry January for the first time, or questioning your relationship with alcohol, this episode will help you feel less alone and more capable.

You don’t have to decide anything about the future. You just have to get through today.

–SOBRIETY SUPPORT & RESOURCES–

WORK WITH US - Personalized private coaching  

Redesign a life without alcohol - with support.

https://noalcoholneeded.net/recovery-coaching/

FREE SUPPORT GROUP ON ZOOM  

Real conversations. No judgment.  

https://noalcoholneeded.net/meeting-faqs/

JULIE’S SOBER LIVING BLOG  

Stories and reflections on rebuilding life after alcohol.

https://createalifesofull.com

FULL LIBRARY OF PODCAST EPISODES

Explore every No Alcohol Needed conversation.  

https://noalcoholneeded.net/category/blog/

After over three years and 172 episodes, Through the Glass Recovery is officially entering a new chapter.

In this episode, Julie Miller and Steve Knapp share the story behind the podcast rebrand and what’s coming next. Starting in January, the podcast will be known as No Alcohol Needed, with a new tagline that reflects the heart of the work they’ve been doing all along: How to Be Happy - No Alcohol Needed.

This conversation is an honest look at growth, burnout, values, and what happens after you’ve figured out how to stop drinking but still don’t feel fulfilled. Julie and Steve talk about why they almost quit the podcast, what helped them recommit, and how their own sobriety journeys have shifted toward emotional intelligence, connection, and long-term happiness.

They also share what listeners can expect in the new year, including:

This episode is both a thank-you to longtime listeners and an invitation to anyone searching for a sobriety podcast that goes beyond just quitting alcohol.

–SOBRIETY SUPPORT & RESOURCES–

WORK WITH US - Personalized private coaching  

Redesign your life without alcohol - with support.

https://throughtheglassrecovery.com/recovery-coaching/

FREE SUPPORT GROUP ON ZOOM  

Real conversations. No judgment.  

https://throughtheglassrecovery.com/meeting-faqs/

JULIE’S SOBER LIVING BLOG  

Stories and reflections on rebuilding life after alcohol.

https://createalifesofull.com

FULL LIBRARY OF PODCAST EPISODES

Explore every Through the Glass Recovery conversation.  https://throughtheglassrecovery.com/podcast/

You know the thought. That thought that sneaks in...

Maybe I can drink again.

In this episode of Through the Glass Recovery Podcast, Julie Miller and co-host Steve Knapp are joined by Lucy, Brenton, and Bry for an honest conversation about what happens when you try to moderate drinking. Not just in theory, but their actual, lived experience.

They talk about what the moderation voice sounds like, why it’s so convincing, and what actually happened when some of them tried it. They also explore the mental exhaustion of constantly negotiating with alcohol and the relief that comes when the decision is finally taken off the table.

If you’ve ever wondered whether moderation could work for you, this episode offers clarity and perspective.

In this episode, we talk about:

This is not about shame or scare tactics. It’s about understanding your own patterns and knowing that struggling with this question doesn’t mean you’re failing.

New to Through the Glass Recovery? Learn more about us at https://throughtheglassrecovery.com

Hosts: Julie Miller & Steve Knapp

Learn more about our guests:

https://throughtheglassrecovery.com/moderate-drinking/

–SOBRIETY SUPPORT & RESOURCES–

WORK WITH US - Personalized private coaching  

Redesign your life without alcohol - with support.

https://throughtheglassrecovery.com/recovery-coaching/

FREE SUPPORT GROUP ON ZOOM  

Real conversations. No judgment.  

https://throughtheglassrecovery.com/meeting-faqs/

JULIE’S SOBER LIVING BLOG  

Stories and reflections on rebuilding life after alcohol.

https://createalifesofull.com

FULL LIBRARY OF PODCAST EPISODES

Explore every Through the Glass Recovery conversation.  https://throughtheglassrecovery.com/podcast/

People talk about “doing the work” in sobriety, but most of us start out not even knowing what that means. In this episode, Julie and Steve sit down with Dave Rushing and licensed therapist Sean Rollinson for an honest conversation about emotional sobriety, early misconceptions, and the deeper work that begins after the alcohol is gone.

Inside this episode you’ll hear:

Whether you’re in early sobriety or years into recovery and wanting more clarity, this episode will help you understand the real path toward a full, grounded life.

Read the full episode summary and get to know our guests: https://throughtheglassrecovery.com/doing-the-work-in-sobriety/

–SOBRIETY SUPPORT & RESOURCES–

WORK WITH US - Personalized private coaching  

Redesign your life without alcohol - with support.

https://throughtheglassrecovery.com/recovery-coaching/

FREE SUPPORT GROUP ON ZOOM  

Real conversations. No judgment.  

https://throughtheglassrecovery.com/meeting-faqs/

JULIE’S SOBER LIVING BLOG  

Stories and reflections on rebuilding life after alcohol.

https://createalifesofull.com

FULL LIBRARY OF PODCAST EPISODES

Explore every Through the Glass Recovery conversation.  https://throughtheglassrecovery.com/podcast/

For a lot of people, AA is the only recovery path they’ve ever heard of. But what happens when you walk into a meeting and it just doesn’t feel right? What if you tried it, didn’t connect with it, or couldn’t see yourself adopting the identity or structure it requires? On this episode, Julie and Steve sit down with returning guests Alexandra McRobert and Barclay Mullins to talk honestly about how to get sober without AA, what worked for them, and what to do when you need a different path.

If you’re new here…

Through the Glass Recovery is a podcast for people who want a life that feels happy and full, not miserable. We talk about emotional wellness, sobriety, self worth, and building a life you don’t wish you could escape from.

Learn more about us: https://throughtheglassrecovery.com

For full show notes: https://throughtheglassrecovery.com/podcast/getting-sober-without-aa/

Sign up for Julie's values workshop - https://createalifesofull.com/values-workshop-for-sobriety/

–SOBRIETY SUPPORT & RESOURCES–

WORK WITH US - Personalized private coaching  

Redesign a life without alcohol - with support.

https://throughtheglassrecovery.com/recovery-coaching/

FREE SUPPORT GROUP ON ZOOM  

Real conversations. No judgment.  

https://throughtheglassrecovery.com/meeting-faqs/

JULIE’S SOBER LIVING BLOG  

Stories and reflections on rebuilding life after alcohol.

https://createalifesofull.com

FULL LIBRARY OF PODCAST EPISODES

Explore every Through the Glass Recovery conversation.  https://throughtheglassrecovery.com/podcast/