If you can take days off drinking… but once you start, it’s like your brain forgets the word stop — this episode is for you.

We’re talking about the “off button” struggle: why it’s so common, why it’s NOT a willpower problem, and the exact tools that help you drink less without going all-in sober or white-knuckling your social life.

I’m sharing my signature framework Drink Like a P.L.A.Y.E.R. (Plan, Start Later, Alternate, Know Your Why, Eat + End Earlier, Rest + Repeat), plus the sneaky strategies that helped me go from daily wine-drinker to a take-it-or-leave-it mindset — without the shame spiral.

You’ll learn how to slow down, stay present, avoid the “third drink turns into five” situation, and build actual confidence with alcohol… one practice at a time.

Because you can lose the hangover without losing the booze.

In this episode, we cover:

• Why the “off button” struggle is so common (and why you’re not alone)
• Why all-or-nothing approaches (including Dry January done the usual way) can backfire
• How stress + nervous system overload fuels overdrinking
• Why “one more” feels automatic once alcohol is in your system
• The truth about pacing: your body processes ~1 standard drink per hour
• Drink Like a P.L.A.Y.E.R.: my step-by-step moderation framework
  • P = Plan + Prepare
  • L = Start Later
  • A = Alternate (water/electrolytes count, babe)
  • Y = Know Your Why
  • E = Eat + End Earlier (protein is queen)
  • R = Rest + Repeat
• “Know your number” and why going over it changes everything
• How booze-free options can scratch the ritual itch (it’s more psychological than you think)
• Low ABV / “low and slow” choices that help you stay in control
• A simple nightcap swap that supports hydration + better sleep
• The reflection questions that make your progress stick (without judgment)

Want support + structure?
Check out my current offerings and resources at ShameOver (and keep an eye out for upcoming cohorts + Self-Loveuary).

*This program offers coaching and education and is not therapy or medical treatment. If you’re currently in crisis, please seek appropriate professional support.

This episode is a rant—and it’s coming from a place of deep care.

As Dry January kicks off, I’m seeing a wave of messaging that says sobriety is the only way, and if you can’t do it, you’ve failed. I’m here to call that out.

In this episode, I talk about:
– Why shame makes drinking worse, not better
– Why sobriety can be lifesaving for some—but unnecessary for others
– The danger of making your entire identity about consumption (sober or not)
– Why harm reduction deserves a seat at the table
– How all-or-nothing thinking leads to rebound drinking and shame spirals
– Why you are not powerless—and never have been

Drinking less isn’t about willpower. It’s about understanding what’s underneath, healing your relationship with yourself, and choosing what actually supports your life.

Whether you’re doing Dry January, Dry-ish January, or not changing anything at all—this episode is for you.

No shame. No labels. Just honest conversation about choice, identity, and empowerment.

***This episode is based on personal experience and coaching insight. It is not medical advice.***

Join Erica as she delves into the art of mastering New Year's resolutions. Discover why most resolutions fail and learn how to set SMART goals, seek support, and align your ambitions with personal values. This episode offers insights into leveraging willpower, tracking progress, and celebrating small wins to achieve sustainable change. Tune in for practical strategies that turn resolutions into lasting habits.

If you want to transform your relationship with alcohol and do DryISH January the right way, get all the support and tools to ensure success both short and long term! Join me here!

To connect with Erica + ShameOver go to shameover.me to get started today.

***Disclaimer: This podcast is for informational and educational purposes only and reflects personal opinions and lived experience. It is not medical, mental health, or addiction treatment advice and should not be used to diagnose or treat any condition. Always consult with a qualified healthcare or mental health professional about your specific situation before making changes to your drinking, medications, or treatment.***

In this conversation, Erica Mallery discusses the concept of Dry January, emphasizing the importance of approaching it with the right mindset and strategies. She highlights the benefits of taking a break from alcohol, such as improved sleep, mood, and energy levels, while also addressing the common pitfalls that can lead to rebound drinking. Erica provides practical tips for maintaining a positive mindset, keeping rituals, regulating the nervous system, and finding support throughout the process. Ultimately, she encourages listeners to understand their relationship with alcohol and to approach Dry (or DryISH) January as an opportunity for personal growth and self-care.

Key Takeaways

• Dry January can be beneficial if approached correctly.
• Mindset is crucial; focus on positive self-talk.
• Maintain rituals but replace alcohol with non-alcoholic options.
• Nervous system regulation is essential for emotional balance.
• Create a PS list to identify pleasure and stress relief activities.
• Practice social situations without alcohol to build confidence.
• Identify a personal 'why' for reducing alcohol consumption.
• Support from others increases the likelihood of success.
• Understand the underlying reasons for drinking to address habits.
• Be kind to yourself and embrace the journey of change.

Do DryISH January the right way with all the support and tools to ensure success both short and long term! Join here!

To connect with Erica + ShameOver go to shameover.me to get started today.

***Disclaimer: This podcast is for informational and educational purposes only and reflects personal opinions and lived experience. It is not medical, mental health, or addiction treatment advice and should not be used to diagnose or treat any condition. Always consult with a qualified healthcare or mental health professional about your specific situation before making changes to your drinking, medications, or treatment.***

If stress is the reason you reach for a drink, this episode is for you.

In the final episode of this short series, Erica Mallery—moderation coach and founder of ShameOver—shares simple, realistic stress management tools that help you drink less, stay regulated, and actually enjoy the holiday season without burnout, hangovers, or regret.

These are easy practices you can use anytime, anywhere—especially when life feels overwhelming and alcohol starts to feel like relief.

You’ll learn how to:

• Use mini mindfulness moments throughout the day (not just at night)
• Calm your nervous system with simple breathing techniques
• Reduce cravings by keeping your hands busy and your body engaged
• Support blood sugar, energy, and mood with protein, hydration, and balance
• Use movement and music as natural stress relief
• Build a simple self-care toolkit using your five senses
• Use gratitude to shift your mindset, lower stress, and feel more grounded

This episode is especially helpful if:

• Stress and overwhelm drive your drinking
• The end-of-day drink feels like your only moment of relief
• You feel emotionally exhausted, overstimulated, or burned out
• You want to drink more mindfully without quitting alcohol

If you’ve ever searched:
stress drinking, how to drink less when stressed, nervous system regulation for women, holiday stress management, or mindful drinking tools—this episode brings it all together.

Save this episode and return to it whenever stress feels high and self-care feels hard. You don’t need to do everything—just one small shift can change everything.

To connect with Erica + ShameOver go to shameover.me to get started today.

***Disclaimer: This podcast is for informational and educational purposes only and reflects personal opinions and lived experience. It is not medical, mental health, or addiction treatment advice and should not be used to diagnose or treat any condition. Always consult with a qualified healthcare or mental health professional about your specific situation before making changes to your drinking, medications, or treatment.***

If drinking at home—or that late-afternoon “witching hour”—is where moderation falls apart, this episode is for you.

In this quick, powerful episode, Erica Mallery—moderation coach and founder of ShameOver—dives into why drinking alone and habitual evening drinking are so common and exactly how to interrupt the cycle without quitting alcohol.

This episode focuses on the moments when:

• You drink before anyone else gets home
• You pour out of habit, boredom, stress, or emotional exhaustion
• The same craving hits at the same time every day
• Alcohol feels like the fastest way to decompress

You’ll learn how to:

• Make alcohol harder to access so mindful choices come easier
• Stop “drinking on autopilot” at home
• Fill your emotional cup before filling your glass
• Use the simple WAIT pause to break craving loops
• Beat the witching hour without white-knuckling
• Create a Pleasure + Stress-Reducer (PS) list that actually works
• Drink intentionally instead of habitually

If you’ve ever searched:
how to stop drinking at home, how to drink less in the evenings, witching hour drinking, mindful drinking habits, or cut back on alcohol without quitting—this episode is a must-listen.

Save this episode and come back to it anytime you feel the urge to drink out of habit instead of choice. Because drinking less isn’t about restriction—it’s about meeting the need underneath.

To connect with Erica + ShameOver go to shameover.me to get started today.

***Disclaimer: This podcast is for informational and educational purposes only and reflects personal opinions and lived experience. It is not medical, mental health, or addiction treatment advice and should not be used to diagnose or treat any condition. Always consult with a qualified healthcare or mental health professional about your specific situation before making changes to your drinking, medications, or treatment.***

One of the hardest parts of drinking less isn’t the drink itself—it’s the questions.

“Why aren’t you drinking?”
“Just have one.”
“Are you pregnant?” 😒

In this short, confidence-boosting episode, Erica Mallery—moderation coach and founder of ShameOver—teaches you how to shut down drink-pushing and awkward questions with ease, so you can stick to your plan without over-explaining or second-guessing yourself.

You’ll learn:

• Why confidence matters more than the words you choose
• How hesitation invites pressure (and how to stop it)
• Simple, health-focused, neutral, and sassy drink-declining comebacks
• What to say when you want to keep it short and move on
• How to turn awkward moments into non-issues
• Why other people’s reactions have nothing to do with you

This episode helps you stop:

• People pushing drinks on you
• Losing self-trust in social situations
• Feeling awkward or judged for drinking less
• Explaining yourself when you don’t owe anyone an explanation

If you’ve ever searched:
what to say when not drinking, how to say no to alcohol, drink less socially, decline drinks without being awkward, or mindful drinking confidence—this episode is for you.

Save this episode and come back to it before any event where alcohol is involved.
When you know your comeback and say it with confidence, the pressure disappears.

To connect with Erica + ShameOver go to shameover.me to get started today.

***Disclaimer: This podcast is for informational and educational purposes only and reflects personal opinions and lived experience. It is not medical, mental health, or addiction treatment advice and should not be used to diagnose or treat any condition. Always consult with a qualified healthcare or mental health professional about your specific situation before making changes to your drinking, medications, or treatment.***

Holiday parties. Work events. Family gatherings. Company happy hours.
These are the moments where drinking goals can fall apart fast—unless you know how to prepare.

In this quick, practical episode, Erica Mallery—moderation coach and founder of ShameOver—shares real-life strategies for drinking less at social events without feeling awkward, deprived, or left out.

This episode builds on planning and preparation and focuses on the most common high-risk situations, including:

• Seeing people who trigger you (family, coworkers, or that one person you dread)
• Company parties and work events where pacing really matters
• Social pressure, awkward moments, and heated conversations
• Staying in control without drawing attention to your drinking choices

You’ll learn how to:

• Arrive later and leave earlier—without guilt
• Take breaks to calm your nervous system and reduce the urge to overdrink
• Alternate drinks and use booze-free options without anyone noticing
• Avoid pre-gaming, shots, and “midnight regret”
• Use hot drinks and simple pacing rules to slow things down naturally
• Find your personal “happy number” so you can stop before it gets hard

If you’ve ever searched:
how to drink less at parties, how to moderate alcohol during holidays, drink less at work events, mindful drinking tips, or how to avoid overdrinking socially—this episode is for you.

Save this one and come back to it before any social event where alcohol is involved.
You can enjoy the moment and wake up feeling good the next day.

To connect with Erica + ShameOver go to shameover.me to get started today.

***Disclaimer: This podcast is for informational and educational purposes only and reflects personal opinions and lived experience. It is not medical, mental health, or addiction treatment advice and should not be used to diagnose or treat any condition. Always consult with a qualified healthcare or mental health professional about your specific situation before making changes to your drinking, medications, or treatment.***

Headed into a holiday party, weekend event, work happy hour, vacation, or any situation where drinks are flowing? Listen to this first.

In this short, practical episode, Erica Mallery—moderation coach and founder of ShameOver—breaks down the single most important step to drinking less without quitting alcohol: making a plan and preparing to follow through.

This episode is your go-to reset anytime you want to drink intentionally instead of overdoing it.

You’ll learn how to:

• Drink less at social events without feeling deprived
• Stop relying on “I’ll just have two” (and why it usually fails)
• Identify emotional triggers, fears, and social pressure before you arrive
• Understand what alcohol is actually solving for you in the moment
• Use simple moderation strategies like pacing, booze-free options, and drink timing
• Avoid hangovers, regret, and next-day anxiety—without giving up wine or cocktails

If you’ve ever searched:
how to drink less, moderation vs sobriety, mindful drinking, cut back on alcohol, or how to stop overdrinking at parties—this episode is for you.

Save this episode and come back to it before any drinking event.
Because drinking less isn’t about willpower—it’s about preparation, awareness, and self-trust.

To connect with Erica + ShameOver go to shameover.me to get started today.

***Disclaimer: This podcast is for informational and educational purposes only and reflects personal opinions and lived experience. It is not medical, mental health, or addiction treatment advice and should not be used to diagnose or treat any condition. Always consult with a qualified healthcare or mental health professional about your specific situation before making changes to your drinking, medications, or treatment.***

If you look like you have it all together but secretly feel overwhelmed, exhausted, and way too reliant on that end-of-day drink… this episode is for you.

Today I’m joined by Amanda Brown, a Denver-based mental health counselor who specializes in working with women who seem “fine” on the outside but are struggling in their relationships, self-worth, and with coping tools like alcohol, social media, and overdoing all the things.

We dig into mindful drinking, harm reduction, and why alcohol is often a coping tool—not a character flaw. We also talk about what’s really going on in your brain (hello, dopamine!), why instant gratification is so addictive, and how practices like mindfulness and journaling can actually help you feel better long-term… even if they don’t give that same “ahhh” hit as the first sip of wine.

You’ll hear us get real about:

• Why alcohol “works” in the moment — and how it slowly wrecks your mood, self-esteem, sleep, and relationships
• The difference between sobriety and moderation and why there is no one-size-fits-all path
• How to start harm reduction and drink less without all-or-nothing rules
• Simple ways to practice mindfulness in real life (brushing your teeth, standing in line at Target, etc.)
• How journaling supports mental health, immunity, and self-awareness (and why it feels so hard to start)
• The truth about phone and social media use, nervous system overload, and bedtime scrolling
• Building self-compassion and changing your inner dialogue so you’re not bullying yourself into “being better”

This conversation is packed with practical tools for women who are ready to drink more mindfully, calm their nervous system, and heal their relationship with themselves—without shame.

🔔 Listen now if you’ve ever thought:
“Why can’t I just drink less?”

“Why is it so hard to journal or meditate?”

“Why does my phone run my life?”

If you want to connect with Amanda for counseling, go to: www.amandabrowncounseling.com or email

[email protected] 

To connect with Erica + ShameOver go to https://shameover.me/ to get started today.

*Disclaimer: This podcast is for informational and educational purposes only and reflects personal opinions and lived experience. It is not medical, mental health, or addiction treatment advice and should not be used to diagnose or treat any condition. Always consult with a qualified healthcare or mental health professional about your specific situation before making changes to your drinking, medications, or treatment.