Sonia sits down with Sean Dadashi, co-founder of Rosebud, an AI-guided journaling app built to deepen self-reflection, emotional awareness, and intentional healing. Together, they explore how journaling can move beyond venting and become a powerful tool for insight — helping you recognize emotional patterns, understand triggers, and reshape the internal narratives that shape sobriety and personal growth.

The conversation expands into the evolving role of AI in mental health and self-development. They discuss how guided prompts, voice journaling, emotional tagging, and pattern recognition can make reflection more accessible — especially for those intimidated by a blank page. At the same time, they examine the importance of keeping therapy, community, and real human connection at the center of healing, while using technology as a supportive tool rather than a replacement.

Sonia and Sean also walk through specific journaling practices, including Rose-Bud-Thorn reflections, somatic journaling, gratitude work, boundary-setting exercises, and intention setting. They explore how Rosebud can support therapy preparation, unsent letters, difficult conversations, and voice-based emotional processing.

Throughout the episode, they highlight how digital journaling can help expand emotional vocabulary, identify recurring behavioral patterns, and deepen therapeutic work between sessions.

On a more personal note, Sonia shares her love of pen-to-paper journaling — the colored pens, the bedside rituals — and reflects on what it means to shift from analog habits to digital tools in a way that enhances, rather than replaces, the reflective experience.

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.

00:00 — Introduction to Sean Dadashi and the mission behind Rosebud

01:45 — Sean’s early relationship with journaling during family divorce

04:10 — Moving from handwritten journals to digital reflection

06:20 — Recognizing emotional and behavioral patterns over time

08:05 — The “blank page problem” and barriers to starting journaling

09:40 — How the “Go Deeper” function guides layered reflection

11:30 — AI summaries, emotional tagging, and weekly reports

13:05 — Metrics, character tracking, and narrative insights

14:10 — Naming emotions and therapist-informed AI design

15:20 — How Rosebud differs from generic chatbots

16:40 — AI memory and long-term pattern recognition

17:25 — Asking big-picture life questions through journal history

18:50 — Year-end reflection archetypes and narrative mapping

20:10 — AI personas: nurturing vs. direct reflection styles

21:05 — Preventing AI from replacing human connection

22:30 — Platform limits and ethical guardrails

24:00 — Crisis response and safety considerations

28:40 — Using journaling alongside therapy and coaching

31:10 — Preparing for therapy sessions through reflection insights

32:15 — Pen-and-paper vs. digital journaling debate

34:05 — Voice journaling and emotional expression

36:10 — Importing handwritten journals via photo transcription

38:15 — Rose-Bud-Thorn framework and evening reflections

40:20 — Somatic journaling and body-based awareness

41:10 — Letter writing, boundary setting, and hard conversations

43:00 — Facilitating real-life conversations using AI support

44:05 — Intention setting and future-self visualization

45:50 — Creating mantras and symbolic yearly totems

46:40 — Building sustainable daily reflection practices

47:30 — Closing thoughts and episode wrap-up

Rosebud https://my.rosebud.app/

SIS Links

💌 Sisters In Sobriety Substack – where the magic (and the mocktail recipes) happen

📬 Sisters In Sobriety Email

📸 Sisters In Sobriety Instagram

🌐 Kathleen’s Website Kathleen does not endorse any products mentioned in this podcast

📸 Kathleen’s Instagram

Hosted on Acast. See acast.com/privacy for more information.

In this episode, Sonia sits down with TV personality, recovery advocate, and author Marci Hopkins to unpack the layered journey from trauma and addiction to emotional sobriety and self-trust. As the host of the award-winning talk show Wake Up with Marci and author of Chaos to Clarity, Marci brings both lived experience and professional insight to the conversation. Together, they explore healing, resilience, and what it really takes to rebuild a life after alcohol.

The discussion moves through the experiences that shaped Marci’s relationship with alcohol, from early childhood trauma and family addiction to high-functioning drinking in adulthood. Themes of generational cycles, emotional suppression, validation-seeking relationships, and the normalization of alcohol surface throughout the conversation. The episode also examines the slippery slope from social drinking to dependence, how denial shows up, and the internal bargaining that often delays change.

Marci shares how practices like affirmations, forgiveness work, boundary setting, and cognitive “interrupters” can begin to rewire negative thought patterns.

Marci walks through the defining moments that led to her final surrender — including the DUI that forced her to confront the reality of her drinking. She reflects on motherhood, marriage, career pressure, and the emotional reckoning that followed. The conversation closes on her path to advocacy, her commitment to breaking stigma, and how turning pain into purpose became central to her healing.

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.

Episode Highlights

00:01:00 – Marci’s introduction and recovery advocacy work

00:03:00 – Childhood trauma and the first experiences of abuse

00:05:00 – Living with her grandparents and early instability

00:08:00 – Abuse and lack of maternal protection

00:10:00 – Perfectionism and controlling the external image

00:12:00 – Teen drinking, validation, and blackout weekends

00:14:00 – Escaping home life through relationships

00:16:00 – Party culture, drugs, and early adulthood

00:17:00 – DUIs and hitting early warning signs

00:20:00 – Using appearance and relationships for power

00:23:00 – Career rise in television and media

00:25:00 – Motherhood, ambition, and mounting pressure

00:26:00 – Alcohol as “liquid courage” for auditions

00:27:00 – Hiding drinking and increasing dependence

00:28:00 – The failed attempt to moderate

00:29:00 – The day of her final drink

00:31:00 – DUI arrest and confrontation with reality

00:33:00 – Surrender and return to AA

00:38:00 – Emotional sobriety and healing trauma

00:55:00 – Breaking stigma and normalizing recovery conversations

Marci's Links

Instagram

YouTube

SIS Links

💌 Sisters In Sobriety Substack – where the magic (and the mocktail recipes) happen

📬 Sisters In Sobriety Email

📸 Sisters In Sobriety Instagram

🌐 Kathleen’s Website Kathleen does not endorse any products mentioned in this podcast

📸 Kathleen’s Instagram

Hosted on Acast. See acast.com/privacy for more information.

In this episode of Sisters in Sobriety, Sonia is joined by Amber Trejo, a licensed marriage and family therapist and certified clinical trauma professional who specializes in complex childhood trauma and the family system. Amber is also a wife and mom of three on her own healing journey, and today she helps Sonia unpack how childhood wounds quietly shape adult life — and what it looks like to move from survival mode into safety, self-regulation, and connection.

Sonia and Amber explore the ways complex trauma can show up long after childhood — through hypervigilance, perfectionism, emotional shutdown, and repeating relationship patterns. They discuss why so many people struggle to even name what happened to them, especially when emotional neglect, invalidation, or silent treatment were normalized.

Amber shares a nervous-system-centered approach to healing, weaving in polyvagal theory, cues of safety versus danger, parts work, somatic grounding, and EMDR. The conversation touches on how trauma lives in both the brain and the body, and why healing requires more than simply intellectualizing the past — it’s about building real capacity for regulation, curiosity, and connection in the present.

In the personal story thread, Sonia opens up about having very few childhood memories, the fear of “making it up,” and the complicated ways trauma can surface later in adulthood, especially in relationships and family dynamics. Together, they connect trauma work to sobriety — exploring addiction as a form of nervous system coping, why white-knuckling often isn’t enough, and how early recovery sometimes means doing whatever it takes to get through the hardest moments with compassion.

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.

00:00 — Amber Trejo joins Sonia to discuss trauma healing

01:00 — Amber shares her own childhood trauma and path to therapy

03:00 — Trauma resurfacing through marriage and motherhood

04:00 — Complex trauma vs single-event PTSD

05:00 — Emotional neglect as an overlooked trauma wound

07:00 — Why complex trauma shows up most in relationships

08:00 — Sonia’s “grimy breaker” metaphor for trauma patterns

10:00 — Minimizing pain: “but it could be worse”

12:00 — Shame, invalidation, and not trusting emotions

14:00 — Perfectionism as a survival strategy

15:00 — Parts work and inner child healing

17:00 — Intellectualizing vs healing in the body

18:00 — Sonia on missing childhood memories

20:00 — “What if I’m making it up?” as a trauma hallmark

22:00 — Safety and resourcing before deeper trauma work

25:00 — Cues of danger, passive aggression, and hypervigilance

31:00 — Ventral vagal state: curiosity as a sign of safety

33:00 — Addiction as nervous system regulation

38:00 — Alcohol as relief before it becomes the problem

45:00 — Early sobriety: small realistic coping tools

49:00 — Creativity, aliveness, and building daily regulation practices

Amber's Links: 

Instagram:

https://www.instagram.com/integrativetraumatherapist?igsh=MWpvdTI5emVyZzU4aA%3D%3D&utm_source=qr

Course for parents with trauma: 

https://stan.store/Integrativetraumatherapist/p/-sjwt4r2x

Website: 

https://www.theintegrativetraumatherapist.com/

SIS Links

💌 Sisters In Sobriety Substack – where the magic (and the mocktail recipes) happen

📬 Sisters In Sobriety Email

📸 Sisters In Sobriety Instagram

🌐 Kathleen’s Website Kathleen does not endorse any products mentioned in this podcast

📸 Kathleen’s Instagram

Hosted on Acast. See acast.com/privacy for more information.

Sonia sits down with Dr. Maria Sophocles, an internationally respected gynecologist and leader in menopause and female sexual health, to explore what really happens to intimacy, desire, and connection in midlife. The conversation challenges the often-unspoken realities of perimenopause, menopause, and sexuality—offering women reassurance, clarity, and a sense of possibility in a season that is too often misunderstood.

Sonia and Dr. Sophocles open up a wide-ranging discussion about the cultural pressure women carry around sex, the emotional weight of obligation, and how expectations in long-term relationships can quietly create distance over time. They explore themes like libido changes, communication, pleasure, dating after divorce, and the ways women can begin rewriting outdated scripts around intimacy as bodies and hormones evolve.

Throughout the episode, Dr. Sophocles breaks down the physiology of menopause beyond hot flashes—touching on vaginal dryness, arousal shifts, clitoral health, and the role of estrogen deficiency in sexual function. She also clarifies common misconceptions around hormone therapy, explains why hormone testing often adds confusion, and shares evidence-based options including vaginal estrogen and newer treatments.

Alongside the medical insight, Sonia also reflects on the personal side of this conversation—what it means to move from performance toward connection, from silence toward honesty, and from shame toward self-trust. Dr. Sophocles offers compassionate language for couples navigating change, and gentle encouragement for women stepping into this chapter with curiosity instead of fear.

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.

00:01 — Introducing Dr. Maria Sophocles and her new book The Bedroom Gap

00:02 — Why menopause training is still missing in women’s healthcare

00:03 — The most overlooked symptom: sexual shame and silence

00:05 — What the “Bedroom Gap” really means in relationships

00:07 — How gender roles set couples up for disconnection

00:09 — Why sex education is still fear-based, not pleasure-based

00:11 — Dating after divorce in midlife: a whole new world

00:13 — Sonia opens up about “duty sex” and long-term marriage patterns

00:15 — Responsive desire: why arousal can come before libido

00:16 — The power of G-rated intimacy and skin-to-skin connection

00:18 — When a hug feels like pressure: navigating partner expectations

00:20 — How to communicate needs without triggering defensiveness

00:23 — Reframing lube, toys, and support as sex-positive tools

00:25 — Menopause changes in the brain, vulva, vagina, and clitoris

00:28 — Why vaginal estrogen is one of the most underused solutions

00:32 — Breast cancer survivors and the truth about local estrogen safety

00:33 — Other treatments: Intrarosa and Osphena

00:36 — Why hormone blood tests rarely give useful answers

00:41 — Fantasy, erotic content, and “bibliotherapy” for desire

00:45 — Dr. Sophocles’ hope: grace, permission, and rewriting the rules

Instagram: https://www.instagram.com/mariasophoclesmd/

TED Talk: https://www.ted.com/talks/maria_sophocles_what_happens_to_sex_in_midlife_a_look_at_the_bedroom_gap

The Bedroom Gap: https://www.amazon.com/Bedroom-Gap-Rewrite-Rules-Roles/dp/0306837404

SIS Links

💌 Sisters In Sobriety Substack – where the magic (and the mocktail recipes) happen

📬 Sisters In Sobriety Email

📸 Sisters In Sobriety Instagram

🌐 Kathleen’s Website Kathleen does not endorse any products mentioned in this podcast

📸 Kathleen’s Instagram

Hosted on Acast. See acast.com/privacy for more information.

Sonia and Kathleen sit down with Melanie Gulde to explore what truly supportive, humane recovery can look like—especially for women. Melanie is the Co-Founder of the Divided Sky Foundation and Program Director of the Divided Sky Residential Recovery Program in Ludlow. With more than 25 years in the field, Melanie has dedicated her life to helping people rediscover their worth and build sustainable sobriety. Her work includes founding Divided Sky in partnership with Trey Anastasio — the co-founding guitarist and lead vocalist of the jam band Phish - and launching a Women’s Scholarship Fund to reduce barriers to treatment for women.

You'll hear what actually helps people stay sober, how emotional sobriety supports long-term healing, and how joy, music, nature, and community can reshape the recovery experience. The episode also explores women-specific challenges like stigma, childcare, financial barriers, vulnerability in mixed-gender treatment settings, and why communal, women-centered environments can significantly improve outcomes.

Melanie explains how concepts like emotional regulation, unmet expectations, family systems, accountability, and values-based recovery show up in real life, and how programs like Divided Sky integrate mindfulness, music therapy, spirituality, forest bathing, and peer support to support sustainable change.

The episode also weaves in Melanie’s personal story—from getting sober in 1995 to her early work in outpatient counseling and drug court to the pivotal relationship with Trey, which led to the creation of Divided Sky. Sonia and Kathleen guide listeners through Melanie’s reflections on mentorship, mistakes, growth, and the “aha” moments that shaped her philosophy: that people don’t need punishment to heal—they need dignity, safety, and belief in their own potential.

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.

Episode Highlights (Time-Stamped)

00:01 — Introducing Melanie Gould and the mission behind Divided Sky

00:02 — Growing up on Long Island and early influences on empathy and service

00:03 — Getting sober in 1995 and finding a calling in recovery work

00:04 — Early mentorship lessons and learning not to take relapse personally

00:06 — What drug court teaches that traditional clinical settings don’t

00:07 — Reframing “mandated treatment” and removing judgment from recovery

00:08 — Melanie’s first interactions with Trey Anastasio in drug court

00:09 — Fear, structure, and accountability in early recovery

00:11 — How a professional relationship evolved into collaboration and friendship

00:13 — Why Divided Sky was created to treat people as individuals

00:16 — What emotional sobriety really means and why it’s transformative

00:18 — Connecting emotional sobriety with the 12 Steps

00:21 — The role of music, joy, and creativity in recovery

00:24 — Joy-based recovery and the healing power of nature

00:26 — A day in the life at Divided Sky

00:28 — Community, volunteers, and connection as recovery tools

00:30 — Why the Women’s Scholarship Fund matters

00:33 — Why women recover differently and need women-centered spaces

00:35 — Changing family dynamics and their impact on recovery

00:38 — A message of hope for anyone afraid to ask for help

Divided Sky Foundation

SIS Links

💌 Sisters In Sobriety Substack – where the magic (and the mocktail recipes) happen

📬 Sisters In Sobriety Email

📸 Sisters In Sobriety Instagram

🌐 Kathleen’s Website Kathleen does not endorse any products mentioned in this podcast

📸 Kathleen’s Instagram

Hosted on Acast. See acast.com/privacy for more information.

In this episode of Sisters in Sobriety, Sonia sits down with veteran broadcaster, journalist, and advocate Catt Sadler for a deeply honest conversation about identity, ambition, and choosing an alcohol-free life without hitting rock bottom. Best known for her more than decade-long career at E! Entertainment—Catt has long been a familiar face on red carpets and awards-season coverage. Today, she is the host and executive producer of her weekly podcast CATT SADLER Now and a leading voice in conversations about women, power, and authenticity.

Throughout the conversation, Catt reflects on pivotal questions many women quietly ask themselves: What role has alcohol played in my stress, success, and social life? What happens when I stop numbing and start listening? Can I change my relationship with alcohol even if everything “looks fine” on the outside? Together, they unpack themes of high-functioning drinking, midlife reflection, identity shifts, nervous system regulation, and how wellness, meditation, and journaling can open the door to clarity and self-trust.

You'll walk away with practical and educational insights around mindful sobriety, habit change, and emotional regulation. Catt shares how meditation, breathwork, journaling, and intentional morning routines supported her decision to stop drinking—and why removing alcohol created more energy, better sleep, deeper presence, and emotional resilience. The episode also explores the role of shame in keeping women stuck, how cravings and discomfort actually pass, and why modeling alcohol-free coping skills matters—especially for our children and communities.

In a powerful personal segment, Catt opens up about the spiritual nudges that ultimately led her to quit drinking, the internal resistance she felt despite “not having a problem,” and the moment she realized that alcohol no longer aligned with the highest version of herself. She shares what it was like navigating social situations, holidays, college football weekends, and emotional lows without alcohol—and how staying with herself, rather than escaping, changed everything. Her story offers a compassionate roadmap for women who sense a quiet inner knowing that it might be time to turn the page.

Episode Highlights

00:00 – Welcome and introduction to Catt Sadler

01:15 – Growing up around alcohol and early beliefs about drinking

03:45 – College, ambition, and “normal” social drinking

05:30 – Life at E!, pressure, motherhood, and survival mode

07:10 – When healing began before alcohol changed

08:40 – Reading Quit Like a Woman and early nudges

09:55 – Dating someone who could take alcohol or leave it

11:20 – Spiritual moments that clarified her decision

13:10 – Choosing to stop drinking at 51

14:45 – Alcohol not being “the problem,” but no longer fitting

16:10 – Meditation as a gateway to self-trust

18:05 – How to start meditating without overwhelm

20:40 – Early benefits of going alcohol-free

22:30 – Handling cravings, discomfort, and emotional waves

24:50 – Ice cream, Netflix, and self-compassion

26:10 – Morning routines and sacred mornings

28:20 – Gratitude journaling and manifestation

30:40 – Different journaling styles and creative play

33:15 – Letter writing, boundaries, and emotional processing

36:00 – Writing a memoir and revisiting the past

38:40 – Holidays, NA drinks, and social pressure

41:00 – Being sober around kids and modeling behavior

43:30 – Navigating parties, work events, and college campuses

46:10 – Sharing her sobriety publicly and community response

48:20 – Advice for women who haven’t hit “rock bottom”

50:00 – Closing reflections on staying with yourself

Catt's Links

Catt's IG and Substack 

SIS Links

💌 Sisters In Sobriety Substack – where the magic (and the mocktail recipes) happen

📬 Sisters In Sobriety Email

📸 Sisters In Sobriety Instagram

🌐 Kathleen’s Website Kathleen does not endorse any products mentioned in this podcast

📸 Kathleen’s Instagram

Hosted on Acast. See acast.com/privacy for more information.

Sonia and Kathleen sit down with Oona Metz, a therapist with 30 years of clinical experience and a leading expert in helping women navigate divorce. For the past 15 years, Oona has specialized in supporting women through the realities of divorce. She is the author of Unhitched: The Essential Divorce Guide for Women.

Dr. Metz frames divorce not as a failure, but as a profound life transition—one that often reshapes identity, relationships, and sobriety. They'll explore questions many women quietly carry: What actually happens emotionally during divorce? Why does it feel so disorienting—even when you’re the one who initiated it? How do grief, anger, relief, fear, and hope coexist at the same time? And why can divorce feel so lonely even when you’re surrounded by support? They talk about the deeper layers of healing, touching on community, shame, self-trust, boundaries, and the ways alcohol can quietly become a coping mechanism during this chapter.

You'll will walk away with practical takeaways about the divorce process from a mental health perspective, including how divorce impacts the nervous system, why women often internalize blame, and how group support can accelerate healing. Dr. Metz explains the psychological stages of divorce, common emotional patterns women experience, and why validation, regulation, and connection are essential tools for recovery. The conversation also weaves in themes of sobriety, emotional regulation, self-worth, and rebuilding identity after major life upheaval.

Sonia and Kathleen reflect on how divorce can surface old coping strategies, challenge existing support systems, and force radical honesty with oneself.

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.

Episode Highlights

00:01 – Why divorce is more than a legal process—it’s an identity shift

03:12 – Oona’s 30-year clinical journey and why she focused on divorce work

06:45 – The emotional stages women experience during divorce

09:30 – Why divorce grief is often misunderstood and minimized

12:18 – How shame and self-blame show up for women

15:02 – The role of community and group support in healing

18:40 – Why divorce can trigger or intensify unhealthy coping behaviors

21:55 – Divorce, loneliness, and the myth of “strong women should handle it alone”

25:10 – How alcohol can quietly become emotional anesthesia during transitions

28:34 – Nervous system regulation during high-conflict or prolonged divorce

31:50 – What healing actually looks like in the first year post-divorce

35:15 – Letting go of the story you thought your life would follow

38:42 – Rebuilding self-trust after major relational loss

41:20 – Why validation matters more than advice in early healing

44:05 – Dating, boundaries, and identity after divorce

47:30 – How group work accelerates recovery and reduces isolation

50:18 – What Oona wishes every woman knew before starting divorce

53:00 – Turning divorce into a catalyst for clarity and growth

56:10 – Choosing sobriety as an act of self-protection and self-respect

59:00 – Final reflections on grief, freedom, and rebuilding a life on your terms

Dr. Metz's Links

https://www.instagram.com/oonametz/

https://www.oonametz.com/book-unhitched

SIS Links

💌 Sisters In Sobriety Substack – where the magic (and the mocktail recipes) happen

📬 Sisters In Sobriety Email

📸 Sisters In Sobriety Instagram

🌐 Kathleen’s Website Kathleen does not endorse any products mentioned in this podcast

📸 Kathleen’s Instagram

Hosted on Acast. See acast.com/privacy for more information.

Manifestation doesn’t have to be woo-woo, unrealistic, or disconnected from real life. In this episode of Sisters in Sobriety, Sonia sits down with Yvonne Tchrakian — corporate lawyer turned entrepreneur, manifestation teacher, founder of Pause.Penny, and host of The Manifest Movement podcast — to explore how manifestation can become a grounded, practical tool for women in recovery. Sonia helps listeners understand how manifestation can support self-trust, accountability, and healing without bypassing emotions or responsibility.

Together, they unpack why manifestation can feel like it “isn’t working,” even when you’re doing all the right things. The conversation explores alignment versus hustle, fear-based desires versus intuitive ones, and how thoughts, beliefs, and actions must work together. Sonia and Yvonne touch on common blocks like scarcity thinking, misalignment, people-pleasing, and unrealistic timelines — and how those patterns quietly sabotage progress.

You'll will gain clear, actionable insights into how manifestation intersects with neuroscience, habit formation, intuition, and sobriety. Yvonne explains why gratitude, affirmations, aligned action, and accountability matter more than vision boards alone, and how substances can disconnect intuition and erode self-trust. The episode also addresses spiritual bypassing, emotional processing, and why manifestation works best when paired with honesty and responsibility.

In the personal story segment, Yvonne shares how grief, pregnancy loss, health challenges, and family addiction shaped her philosophy around manifestation and self-worth. Sonia reflects on sobriety, rebuilding intuition, and how letting go of old identities can unlock real change. The episode closes with a look inside Yvonne’s 21-Day Manifestation Challenge and why structure, community, and consistency help transformation stick.

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.

[00:01:00] Yvonne’s transition from law to manifestation

[00:03:00] Grief as a turning point

[00:05:30] Gratitude as a grounding practice

[00:07:00] Belief vs. wishful thinking

[00:09:30] Why alignment matters

[00:12:00] Unrealistic manifestation goals

[00:14:00] Actions vs. intentions

[00:16:00] Scarcity thinking and money

[00:18:00] Receiving support and abundance

[00:20:30] Manifesting identity

[00:22:00] Boundaries and self-worth

[00:24:00] Family dynamics and triggers

[00:27:00] Letting go of resentment

[00:29:30] Fear-based desires

[00:32:00] Sobriety and intuition

[00:35:00] Self-trust and consistency

[00:37:00] Accountability in recovery

[00:39:00] Emotional processing vs. bypassing

[00:42:00] Shame and forgiveness

[00:47:00] Inside the 21-Day Manifestation Challenge

SIS Links

💌 Sisters In Sobriety Substack – where the magic (and the mocktail recipes) happen

📬 Sisters In Sobriety Email

📸 Sisters In Sobriety Instagram

🌐 Kathleen’s Website Kathleen does not endorse any products mentioned in this podcast

📸 Kathleen’s Instagram

Hosted on Acast. See acast.com/privacy for more information.

The new year is upon us, and it’s the perfect time to check in with yourself and your habits. Whether you’re feeling the post-holiday burnout or just curious about how alcohol impacts your life, Dry January offers a chance to hit pause and reset. In this episode of Sisters in Sobriety, Sonia and Kathleen are here to guide you through the highs, lows, and everything in between, offering tips and real talk to help you make the most of your Dry January journey—whether it's your first time or your fifth.

Ever wonder why Dry January seems to be everywhere? Sonia and Kathleen dive into questions like: What makes it so popular? What physical and mental benefits can you really expect? What if you slip up mid-month? With honest reflections and practical advice, this episode will leave you feeling ready to take it one day at a time.

You’ll come away with simple, effective ways to succeed—like setting realistic goals, building a support system, and swapping old habits for new ones that actually feel good. Sonia and Kathleen also dig into strategies for overcoming cravings, reframing challenges, and creating routines you’ll look forward to. Plus, ways to replace your go-to drink with something delicious, because it’s not just about taking something away—it’s about adding wellness, joy, and calm back into your life.

Sonia shares how her tea bar (complete with hot chocolate mix!) became her nighttime favorite, while Kathleen talks about how even the strongest cravings can be a chance to show yourself some love. It’s a reminder that small wins—like finding joy in a cozy drink or celebrating with a letter to yourself—can make a big difference.

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.

Episode Highlights:

• [00:00:00] Introduction to Dry January and its purpose
• [00:01:16] Sonia and Kathleen discuss the origins and rise in popularity
• [00:02:29] Research spotlight: the link between alcohol and health risks
• [00:03:34] Health Canada’s new guidelines on alcohol consumption
• [00:05:15] The role of the sober-curious movement and influencers
• [00:07:26] Benefits of Dry January: improved sleep, clear skin, mental clarity
• [00:10:29] How to set a personal “why” for motivation
• [00:12:10] The importance of planning for social triggers
• [00:13:36] Kathleen’s breakdown of SMART goals
• [00:16:25] Strategies for those feeling overwhelmed by a 31-day challenge
• [00:19:35] Managing cravings and identifying unexpected triggers
• [00:22:31] Mocktail recommendations and the joy of experimenting with alternative drinks
• [00:25:48] New evening rituals: small ways to relax and unwind
• [00:27:04] Celebrating progress without alcohol: creative reward ideas
• [00:29:59] Kathleen shares her “urge surfing” technique for dealing with cravings
• [00:32:25] Explanation of the RAIN mindfulness method
• [00:36:12] What to do if you slip up during Dry January
• [00:39:00] How to reflect on your Dry January experience
• [00:41:17] Deciding your next steps after January ends
• [00:43:40] Sonia’s insights on using Dry January as a springboard for personal growth
• [00:46:17] Final reflections and key takeaways from Sonia and Kathleen

Links:

• Sisters In Sobriety Substack – find more tips, tricks, resources, and community
• 📬 Sisters In Sobriety Email
• Sisters In Sobriety Instagram
• Kathleen’s Website Kathleen does not endorse any products mentioned in this podcast
• Kathleen’s Instagram

Hosted on Acast. See acast.com/privacy for more information.

This episode features Randy Hall on Buddhist-inspired recovery, mindfulness, and why healing addiction often starts with self-compassion—not judgment.

Randy Hall, is a Program Coordinator with the Addiction Prevention Coalition in Birmingham, Alabama, a person in long-term recovery, a Certified Peer Support Specialist, a SMART Recovery Facilitator, and the former President of the Recovery Dharma Global community. Randy is deeply committed to building peer support spaces and advocating for multiple pathways to recovery that meet people where they are.

Throughout the conversation, Sonia, Kathleen, and Randy explore what happens when someone wants recovery but doesn’t quite fit into a single prescribed model. They dig into questions around craving, identity, trauma, relapse, self-judgment, and why curiosity can be a powerful starting point for change. The episode touches on mindfulness, Buddhist-inspired recovery, peer-led support, and evidence-based tools — all through the lens of real life rather than theory.

Randy breaks down Buddhist principles in an accessible, grounded way, explaining how ideas like impermanence, compassion, and mindful awareness can be used day-to-day in recovery. He shares how practices like meditation, naming emotions, and interrupting judgment helped him learn to sit with discomfort instead of escaping it. Listeners will also hear how SMART Recovery’s rational, skills-based approach complemented these practices — showing how recovery doesn’t have to be either/or, but can be built from multiple supports working together.

At the heart of the episode is Randy’s story — one marked by achievement, addiction, and a dramatic turning point. He shares how years of high-functioning substance use eventually led to a life-altering diagnosis of Guillain-Barré Syndrome that left him temporarily paralyzed. What followed wasn’t a neat or linear recovery, but a painful, human process that included relapse, fear, and ultimately a deep internal shift. Randy reflects on how real change didn’t come from punishment or fear, but from learning self-compassion, finding community, and allowing himself to be honest about his suffering. His story underscores how transformation often comes not from avoiding pain, but from finally meeting it with care and support.

Episode Highlights

00:01 — Randy shares how alcohol first felt like social “magic” — and how quickly it turned into something darker

00:03 — What high-functioning addiction really looks like behind the scenes

00:05 — Using substances to cope with professional pressure and internal conflict

00:06 — The shocking moment Randy’s body shut down during a kids’ soccer game

00:08 — Being paralyzed, hospitalized, and forced to confront mortality

00:10 — Why detox and physical recovery weren’t enough

00:12 — Returning home and relapsing despite everything he’d been through

00:15 — The quiet role of shame and self-loathing in addiction

00:17 — Hitting a point where change was no longer optional

00:18 — Feeling disconnected from recovery spaces that didn’t resonate

00:19 — Discovering Recovery Dharma and Buddhist-inspired recovery

00:21 — How mindfulness and rational tools can work together

00:23 — The Four Noble Truths explained in plain language

00:26 — Understanding craving as part of the human condition

00:28 — How mindfulness helps interrupt urges in real time

00:34 — The difference between awareness and judgment

00:38 — “Having tea with your demons” and learning to work with urges

00:44 — Riding urges like waves instead of fighting them

00:48 — Why community matters more than willpower

00:51 — Practical advice for anyone who feels stuck right now

Randy's Links https://recoverydharma.org/

SIS Links

💌 Sisters In Sobriety Substack – where the magic (and the mocktail recipes) happen

📬 Sisters In Sobriety Email

📸 Sisters In Sobriety Instagram

🌐 Kathleen’s Website Kathleen does not endorse any products mentioned in this podcast

📸 Kathleen’s Instagram

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