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.***