Sober Powered: The Neuroscience of Being Sober

Significant brain healing can happen within the first few months of being sober. Finally some good news for us, right? In this episode you’ll learn more about how alcohol damages the brain to make it harder to stay sober and how the brains of people who are able to stay sober differ from those who go on to relapse. It’s not just deciding that you’re done with drinking and that’s it. That’s what we observe other people do who aren’t addicted and then we feel like losers with no self-control when we do the same. The problem is, when you drink heavily long term it changes your brain and this makes it hard for the brain to function properly. What to listen to next: E196: how the brain heals in sobriety E191: going back and forth makes your cravings stronger E205: kindling in alcohol withdrawal E202: wtf is "the work" Sober Support: Community & Meetings: Living a Sober Powered Life https://www.soberpowered.com/membership Anger Management Program https://www.soberpowered.com/anger Sober Powered Skills (bonus episodes with practical application and coping skills) https://www.soberpowered.com/skills Weekly emails on Thursdays https://www.soberpowered.com/email Quiz: what should you focus on to stay sober? https://quiz.tryinteract.com/#/661458075c79120015d2eb4f Free resources https://www.soberpowered.com/free Thank you for supporting this show by supporting my sponsors. Learn more: https://www.soberpowered.com/sponsors If you enjoyed this episode please consider buying me a coffee to support my work https://www.buymeacoffee.com/soberpowered Sources are posted on my website Disclaimer: all of the information described in this podcast is my interpretation of the research combined with my opinion. This is not medical advice. Learn more about your ad choices. Visit megaphone.fm/adchoices

Behavioral addictions are stigmatized because they feel like more of a choice because there’s no substance changing your brain. However, process addictions or behavioral addictions like porn do actually change the brain in similar ways. In this episode I’ll explain why porn is so addicting, brain changes from porn, and how porn influences us to objectify women and see them as sex objects. Porn has another layer of addictiveness beyond brain changes, it causes novelty seeking. This destroys relationships and I will explain more about why porn promotes novelty seeking, being unable to enjoy regular sex, and warning signs to look out for that you or a loved one are addicted to porn. What to listen to next: E170: Why the First Year of Sobriety is so Hard (it's Dopamine!) E128: Why Cravings are So Powerful (Attentional Bias) E203: Why You Still Want Alcohol Even When You Hate It (It’s Dopamine!) E201: Your Dysregulated Stress Response E202: WTF is “The Work”? E204: Can Anyone Get Addicted to Alcohol? Get support for porn addiction: Porn Addicts Anonymous (12 Steps) https://www.pornaddictsanonymous.org/ The Addicted Mind Podcast https://theaddictedmind.com/episode-260-unraveling-the-complexities-of-sex-and-porn-addiction-with-dr-paula-hall/ The Addicted Mind Shame Webinar https://theaddictedmind.com/shame Therapy Brothers Podcast (Call in Show) https://podcasts.apple.com/us/podcast/therapy-brothers/id1500794877 Unhooked Podcast Breaking Porn Addiction https://podcasts.apple.com/us/podcast/unhooked-breaking-porn-addiction-podcast/id1648984850 Relay App https://www.joinrelay.app/porn-recovery Find a therapist that specializes in porn addiction (sort by zip code, insurance, and select sex addiction under "issue") https://www.psychologytoday.com/us/therapists Get Support: Community & Meetings: Living a Sober Powered Life https://www.soberpowered.com/membership Anger Management Program https://www.soberpowered.com/anger Weekly emails on Thursdays https://www.soberpowered.com/email Quiz: what should you focus on to stay sober? https://quiz.tryinteract.com/#/661458075c79120015d2eb4f Free resources https://www.soberpowered.com/free Thank you for supporting this show by supporting my sponsors. Learn more: https://www.soberpowered.com/sponsors If you enjoyed this episode please consider buying me a coffee to support my work https://www.buymeacoffee.com/soberpowered Sources are posted on my website Disclaimer: all of the information described in this podcast is my interpretation of the research combined with my opinion. This is not medical advice. Learn more about your ad choices. Visit megaphone.fm/adchoices

We do the same thing with our diet that we do with our drinking- our eating habits aren’t great, but they’re not bad either so it feels manageable. Our food quality impacts our mental health and stress levels though. I’ve been struggling with fatigue and depression, so it got me interested in the link. In this episode I’m explaining the importance of breakfast and a high quality diet. You’ll learn how what you eat impacts the way you feel, how stressed you are, and how this makes us more likely to reach for a drink or to emotionally eat at the end of the day. What to listen to next: E201: your dysregulated stress response E188: wellness over weight loss Get Support: Community & Meetings: Living a Sober Powered Life https://www.soberpowered.com/membership Anger Management Program https://www.soberpowered.com/anger Weekly emails on Thursdays https://www.soberpowered.com/email Quiz: what is causing your alcohol cravings? https://www.tryinteract.com/share/quiz/65db8de55d674c92e333e001 Free resources https://www.soberpowered.com/free Thank you for supporting this show by supporting my sponsors. Learn more: https://www.soberpowered.com/sponsors If you enjoyed this episode please consider buying me a coffee to support my work https://www.buymeacoffee.com/soberpowered Sources are posted on my website Disclaimer: all of the information described in this podcast is my interpretation of the research combined with my opinion. This is not medical advice. Learn more about your ad choices. Visit megaphone.fm/adchoices

There are lots of great things that happen when you quit drinking, but we can get distracted by wanting everything to be easy and perfect. In this episode I’m sharing 15 things you can look forward to from day 2 to years of sobriety. Wherever you’re at in your journey, this episode will remind you of some of the best things about being sober. What to listen to next: E17: alcohol and the heart E169: alcohol and gut health E159, 161, 162: physical, cognitive, and emotional benefits from quitting drinking E188: wellness over weight loss E75: how sleep recovers in sobriety E157: brain fog and fatigue E175: 5 ways to boost your energy E170: why the first year of sobriety is so hard (it's dopamine) Get Support: Community & Meetings: Living a Sober Powered Life https://www.soberpowered.com/membership Anger Management Program https://www.soberpowered.com/anger Weekly emails on Thursdays https://www.soberpowered.com/email Quiz: what is causing your alcohol cravings? https://www.tryinteract.com/share/quiz/65db8de55d674c92e333e001 Free resources https://www.soberpowered.com/free Thank you for supporting this show by supporting my sponsors. Learn more: https://www.soberpowered.com/sponsors If you enjoyed this episode please consider buying me a coffee to support my work https://www.buymeacoffee.com/soberpowered Sources are posted on my website Disclaimer: all of the information described in this podcast is my interpretation of the research combined with my opinion. This is not medical advice. Learn more about your ad choices. Visit megaphone.fm/adchoices

You’ve probably heard of the acronym HALT, hungry, angry, lonely, tired. These are all triggers for relapse because they influence our ability to think things through and wait. These feelings make us impulsive, overwhelmed, and more likely to go for an instant gratification choice like drinking, even when we know we want to stay sober. In this episode I’m explaining why these 4 conditions are triggering. What to listen to next: E192: E192: Do You Need a Drink or Are You Just Hungry? (Alcohol & Ghrelin) E186: Anger Management in Sobriety E199: Frustration Tolerance E157: Fatigue and Brain Fog in Early Sobriety E175: Tired After Quitting Drinking? Here’s How to Boost Your Energy Levels E159: What to Expect Physically When You Quit Drinking E161: What to Expect Emotionally When You Quit Drinking E162: What to Expect Cognitively When You Quit Drinking Tired in early sobriety course https://www.soberpowered.com/why-am-i-so-tired-after-quitting-drinking Get Support: Community & Meetings: Living a Sober Powered Life https://www.soberpowered.com/membership Anger Management Program https://www.soberpowered.com/anger Weekly emails on Thursdays https://www.soberpowered.com/email Quiz: what is causing your alcohol cravings? https://www.tryinteract.com/share/quiz/65db8de55d674c92e333e001 Free resources https://www.soberpowered.com/free Thank you for supporting this show by supporting my sponsors. Learn more: https://www.soberpowered.com/sponsors If you enjoyed this episode please consider buying me a coffee to support my work https://www.buymeacoffee.com/soberpowered Sources are posted on my website Disclaimer: all of the information described in this podcast is my interpretation of the research combined with my opinion. This is not medical advice. Learn more about your ad choices. Visit megaphone.fm/adchoices

For some of us, each time we go through withdrawal, the next withdrawal is worse. This is called kindling and in this episode I’m explaining what kindling is and how it happens. You’ll learn why we get withdrawal symptoms when we quit drinking, what delirium tremens is, and how kindling makes it harder to get sober. I’ll also discuss what counts as a cycle of withdrawal and what doesn’t. What to listen to next: E191: Going Back and Forth Makes Your Cravings Stronger E201: Your Dysregulated Stress Response E203: Why You Still Want Alcohol Even When You Hate It (It’s Dopamine!) E22: Why You Think Alcohol Helps Your Anxiety E180: Why Your Drinking Gets Worse Over Time, Not Better E196: How the Brain Recovers After Quitting Drinking E170: Here’s Why Early Sobriety is So Hard (it’s dopamine) E161: What to Expect Emotionally in Early Sobriety Get Support: Community & Meetings: Living a Sober Powered Life https://www.soberpowered.com/membership Anger Management Program https://www.soberpowered.com/anger Weekly emails on Thursdays https://www.soberpowered.com/email Quiz: what is causing your alcohol cravings? https://www.tryinteract.com/share/quiz/65db8de55d674c92e333e001 Free resources https://www.soberpowered.com/free Thank you for supporting this show by supporting my sponsors. Learn more: https://www.soberpowered.com/sponsors If you enjoyed this episode please consider buying me a coffee to support my work https://www.buymeacoffee.com/soberpowered Sources are posted on my website Disclaimer: all of the information described in this podcast is my interpretation of the research combined with my opinion. This is not medical advice. Learn more about your ad choices. Visit megaphone.fm/adchoices

Is everyone on the slow path towards addiction? Are all moderate drinkers a little bit addicted? We know alcohol is an addictive substance that gets us hooked and then changes our brains to keep us hooked, but why does this process even start? In this episode I’ll explain 15 risk factors that can lead us to become addicted to alcohol. You’ll learn about emotional factors, genetic factors, and life circumstances that influence the risk of developing a problem with alcohol. What to listen to next: E177: 4 years sober. Why did this happen to me? E199: frustration tolerance E203: why you want alcohol even when you hate it E71 and 72: trauma episodes E29: how alcohol affects the teen brain E201: your dysregulated stress response (cortisol) E202: wtf is "the work"? E88: sibling studies: why one gets addicted and the other doesn't Get Support: Community & Meetings: Living a Sober Powered Life https://www.soberpowered.com/membership Anger Management Program https://www.soberpowered.com/anger Weekly emails on Thursdays https://www.soberpowered.com/email Quiz: what is causing your alcohol cravings? https://www.tryinteract.com/share/quiz/65db8de55d674c92e333e001 Free resources https://www.soberpowered.com/free Thank you for supporting this show by supporting my sponsors. Learn more: https://www.soberpowered.com/sponsors If you enjoyed this episode please consider buying me a coffee to support my work https://www.buymeacoffee.com/soberpowered Sources are posted on my website Disclaimer: all of the information described in this podcast is my interpretation of the research combined with my opinion. This is not medical advice. Learn more about your ad choices. Visit megaphone.fm/adchoices

Drinking stops being fun and enjoyable, but we continue to do it anyway. Why is this? We know it makes us miserable and we want to stop, but by 4pm or after a few days or weeks of sober time we talk ourselves back into it. In this episode you’ll learn about the adaptations that happen in the brain as we drink heavily and how this leads to compulsive drinking despite the consequences. I’ll explain how alcohol changes our dopamine system to increase cravings, prevent us from stopping once we’ve started, and keep us hooked on alcohol long after it’s stopped being fun. We’ll end by discussing why we continue to drink at this point and how this recovers in sobriety. What to listen to next: E22: why you think alcohol helps your anxiety E125: why you can't stop drinking once you start E170: why the first year of sobriety is so hard E128: why cravings are so powerful E201: your dysregulated stress response E33: why does drinking make us feel energized? E157: brain fog and fatigue Get Support: Community & Meetings: Living a Sober Powered Life https://www.soberpowered.com/membership Sober Group Coaching https://www.soberpowered.com/sober-coaching Anger Management Program https://www.soberpowered.com/anger Weekly emails on Thursdays with the sober tip of the week, announcements, interviews, and more. https://www.soberpowered.com/email Quiz: what is causing your alcohol cravings? https://www.tryinteract.com/share/quiz/65db8de55d674c92e333e001 Free resources https://www.soberpowered.com/free Thank you for supporting this show by supporting my sponsors. Learn more: https://www.soberpowered.com/sponsors If you enjoyed this episode please consider buying me a coffee to support my work https://www.buymeacoffee.com/soberpowered Sources are posted on my website Disclaimer: all of the information described in this podcast is my interpretation of the research combined with my opinion. This is not medical advice. Learn more about your ad choices. Visit megaphone.fm/adchoices

I talk about doing “the work” a lot on this podcast, so let’s talk about what that work is. In this episode I’ll explain what the work is, roadblocks to doing the work, how you can get started and detours to be aware of on the journey. You’ll learn about victim mentality, blaming others, and if we have to do “the work” forever. What to listen to next: E189: rumination E197: making the decision to quit drinking Resources I offer: Community & Meetings: Living a Sober Powered Life https://www.soberpowered.com/membership Sober Group Coaching https://www.soberpowered.com/sober-coaching Anger Management Program https://www.soberpowered.com/anger Weekly emails on Thursdays with the sober tip of the week, announcements, interviews, and more. https://www.soberpowered.com/email Quiz: what is causing your alcohol cravings? https://www.tryinteract.com/share/quiz/65db8de55d674c92e333e001 Free resources https://www.soberpowered.com/free Thank you for supporting this show by supporting my sponsors. Learn more: https://www.soberpowered.com/sponsors If you enjoyed this episode please consider buying me a coffee to support my work https://www.buymeacoffee.com/soberpowered Sources are posted on my website Disclaimer: all of the information described in this podcast is my interpretation of the research combined with my opinion. This is not medical advice. Learn more about your ad choices. Visit megaphone.fm/adchoices

This episode is everything you need to know about cortisol, stress and alcohol. I’ll explain how our stress system adapts to both chronic stress and chronic heavy drinking, how multiple cycles of withdrawal impacts this adaptation, how this causes more cravings, and what this means for our ability to cope with life. We think alcohol helps take the edge off and reduce our stress levels, but it actually just makes us less resilient. What to listen to next: E191: Going Back and Forth Makes Your Cravings Stronger E22: Why You Think Alcohol Helps Your Anxiety Resources I offer: Community & Meetings: Living a Sober Powered Life https://www.soberpowered.com/membership Anger Management Program https://www.soberpowered.com/anger Weekly emails on Thursdays with the sober tip of the week, announcements, interviews, and more. https://www.soberpowered.com/email Quiz: what is causing your alcohol cravings? https://www.tryinteract.com/share/quiz/65db8de55d674c92e333e001 Free resources https://www.soberpowered.com/free Thank you for supporting this show by supporting my sponsors. Learn more: https://www.soberpowered.com/sponsors If you enjoyed this episode please consider buying me a coffee to support my work https://www.buymeacoffee.com/soberpowered Sources are posted on my website Disclaimer: all of the information described in this podcast is my interpretation of the research combined with my opinion. This is not medical advice. Learn more about your ad choices. Visit megaphone.fm/adchoices

The moment that should have been my rock bottom, but wasn’t. I never thought I’d share this story, but I realized recently that this story doesn’t have any power over me anymore. Shame was a big problem for me during my drinking and when I got sober. I thought I’d never get over it. I had bad memories play like movies in my head and I had no control over when it happened and I couldn’t make it stop once it started. In this episode I’m telling the full story of my greatest shame and how you can move forward from your shameful memories. What to listen to next: E87: Shame-proneness and loss of control Resources I offer: Community & Meetings: Living a Sober Powered Life https://www.soberpowered.com/membership Sober Group Coaching https://www.soberpowered.com/sober-coaching Anger Management Program https://www.soberpowered.com/anger Weekly emails on Thursdays with the sober tip of the week, announcements, interviews, and more. https://www.soberpowered.com/email Quiz: what is causing your alcohol cravings? https://www.tryinteract.com/share/quiz/65db8de55d674c92e333e001 Free resources https://www.soberpowered.com/free Thank you for supporting this show by supporting my sponsors. Learn more: https://www.soberpowered.com/sponsors If you enjoyed this episode please consider buying me a coffee to support my work https://www.buymeacoffee.com/soberpowered Sources are posted on my website Disclaimer: all of the information described in this podcast is my interpretation of the research combined with my opinion. This is not medical advice. Learn more about your ad choices. Visit megaphone.fm/adchoices

Your ability to tolerate frustration can make your life easier or it can make it harder. For most of my life I made things harder for myself. In this episode I’m explaining what frustration tolerance is, some interesting studies on emotion regulation, how this increases our risk of relapse, and what we need to do to better tolerate discomfort, negative emotions, frustration, and anger. What to listen to next: E149: How Alcohol Affects the Nervous System E161: what to expect emotionally when you quit drinking E189: How the Brain Regulates Emotions & Impulses E180: Why Your Drinking Gets Worse Over Time, Not Better Resources I offer: Community & Meetings: Living a Sober Powered Life https://www.soberpowered.com/membership Sober Group Coaching https://www.soberpowered.com/sober-coaching Anger Management Program https://www.soberpowered.com/anger Weekly emails on Thursdays with the sober tip of the week, announcements, interviews, and more. https://www.soberpowered.com/email Quiz: what is causing your alcohol cravings? https://www.tryinteract.com/share/quiz/65db8de55d674c92e333e001 Free resources https://www.soberpowered.com/free Thank you for supporting this show by supporting my sponsors. Learn more: https://www.soberpowered.com/sponsors If you enjoyed this episode please consider buying me a coffee to support my work https://www.buymeacoffee.com/soberpowered Sources are posted on my website Disclaimer: all of the information described in this podcast is my interpretation of the research combined with my opinion. This is not medical advice. Learn more about your ad choices. Visit megaphone.fm/adchoices

I struggled with anger for most of my life. Conveniently, when I began drinking a lot of my anger went away, but when I got sober it came back stronger than ever. I would get overcome with such intense rage that I struggled to function. Learning to understand my anger, see all the things that were connected to it, and developing skills to work with it has changed my life. In this episode I’m explaining 5 ways my life has improved since doing this work. Resources I offer: Community & Meetings: Living a Sober Powered Life https://www.soberpowered.com/membership Sober Group Coaching https://www.soberpowered.com/sober-coaching Anger Management Program https://www.soberpowered.com/anger Weekly emails on Thursdays with the sober tip of the week, announcements, interviews, and more. https://www.soberpowered.com/email Quiz: what is causing your alcohol cravings? https://www.tryinteract.com/share/quiz/65db8de55d674c92e333e001 Free resources https://www.soberpowered.com/free Thank you for supporting this show by supporting my sponsors. Learn more: https://www.soberpowered.com/sponsors If you enjoyed this episode please consider buying me a coffee to support my work https://www.buymeacoffee.com/soberpowered Sources are posted on my website Disclaimer: all of the information described in this podcast is my interpretation of the research combined with my opinion. This is not medical advice. Learn more about your ad choices. Visit megaphone.fm/adchoices

I cover a lot of research on this podcast, and it’s probably difficult to remember it all. In this episode, I’m sharing my favorite things I learned in February and how you can apply each of them to your life. Episodes covered: 191-196 Resources I offer: Community & Meetings: Living a Sober Powered Life https://www.soberpowered.com/membership Sober Group Coaching https://www.soberpowered.com/sober-coaching Anger Management Program https://www.soberpowered.com/anger Weekly emails on Thursdays with the sober tip of the week, announcements, interviews, and more. https://www.soberpowered.com/email Quiz: what is causing your alcohol cravings? https://www.tryinteract.com/share/quiz/65db8de55d674c92e333e001 Free resources https://www.soberpowered.com/free Thank you for supporting this show by supporting my sponsors. Learn more: https://www.soberpowered.com/sponsors If you enjoyed this episode please consider buying me a coffee to support my work https://www.buymeacoffee.com/soberpowered Sources are posted on my website Disclaimer: all of the information described in this podcast is my interpretation of the research combined with my opinion. This is not medical advice. Learn more about your ad choices. Visit megaphone.fm/adchoices

A lot of us “quit” drinking and we go back and forth for a long time beating ourselves up for being too weak to stick with it. In this episode, I want to discuss how alcohol impacts our ability to make decisions based on our goals, what actually making the decision looks like, and how you can get closer to quitting for good. What to listen to next: E196: how the brain recovers after quitting drinking E164: how taking breaks helped me quit for good E125: why we lose our off switch Resources I offer: Community & Meetings: Living a Sober Powered Life https://www.soberpowered.com/membership Sober Group Coaching https://www.soberpowered.com/sober-coaching Anger Management Program https://www.soberpowered.com/anger Weekly emails on Thursdays with the sober tip of the week, announcements, interviews, and more. https://www.soberpowered.com/email Quiz: what is causing your alcohol cravings? https://www.tryinteract.com/share/quiz/65db8de55d674c92e333e001 Free resources https://www.soberpowered.com/free Thank you for supporting this show by supporting my sponsors. Learn more: https://www.soberpowered.com/sponsors If you enjoyed this episode please consider buying me a coffee to support my work https://www.buymeacoffee.com/soberpowered Sources are posted on my website Disclaimer: all of the information described in this podcast is my interpretation of the research combined with my opinion. This is not medical advice. Learn more about your ad choices. Visit megaphone.fm/adchoices

Sometimes, we’ll say we don’t want to drink anymore, but what we really mean is we want to drink without the consequences. Your intention matters and if you are carrying around hopes and dreams of drinking again someday, then you’ll drink again. In this episode I want to explain why even when sobriety, your life, your job, and your relationships are a priority for you you still might end up drinking and then later you’re left wondering why you always do this to yourself. This is a replay of one of my favorite episodes, E91, so please enjoy. If you haven't checked out my old episodes, then I encourage you to scroll my episode catalog. I've covered almost every topic you can think of! Resources I offer: Community & Meetings: Living a Sober Powered Life https://www.soberpowered.com/membership Sober Group Coaching https://www.soberpowered.com/sober-coaching Anger Management Program https://www.soberpowered.com/anger Weekly emails on Thursdays with the sober tip of the week, announcements, interviews, and more. https://www.soberpowered.com/email Free resources https://www.soberpowered.com/free Thank you for supporting this show by supporting my sponsors. Learn more: https://www.soberpowered.com/sponsors If you enjoyed this episode please consider buying me a coffee to support my work https://www.buymeacoffee.com/soberpowered Sources are posted on my website Disclaimer: all of the information described in this podcast is my interpretation of the research combined with my opinion. This is not medical advice. Learn more about your ad choices. Visit megaphone.fm/adchoices

Did we blast our brains beyond repair with all of our drinking? What if you drank heavily for decades? Are you doomed? In this episode I’m explaining a ton of different studies on brain recovery in sobriety. You’ll learn what to expect as you get more sober time, if our brains make a full recovery, how long it takes to see improvement, how drinking less impacts your brain, and more about how alcohol damages the brain. What to listen to next: E195: when does sobriety get better E12: why we blackout from drinking alcohol E191: going back and forth makes your cravings stronger E187: how multiple cycles of withdrawal impacts your brain Resources I offer: Community & Meetings: Living a Sober Powered Life https://www.soberpowered.com/membership Sober Group Coaching https://www.soberpowered.com/sober-coaching Anger Management Program https://www.soberpowered.com/anger Weekly emails on Thursdays with the sober tip of the week, announcements, interviews, and more. https://www.soberpowered.com/email Free resources https://www.soberpowered.com/free Thank you for supporting this show by supporting my sponsors. Learn more: https://www.soberpowered.com/sponsors If you enjoyed this episode please consider buying me a coffee to support my work https://www.buymeacoffee.com/soberpowered Sources are posted on my website Disclaimer: all of the information described in this podcast is my interpretation of the research combined with my opinion. This is not medical advice. Learn more about your ad choices. Visit megaphone.fm/adchoices

Sobriety is great, but it can also be frustrating. We did the work right? We quit drinking, so when is it going to get easier? When will we start to feel better? When does sobriety become a normal part of our lives and not something that we have to put so much effort into anymore? I’m answering all of these questions in todays episode What to listen to next: E164: how taking breaks helped me stop for good E162: cognitive benefits E170: why the first year is so hard E176: you have to grieve alcohol E55: how to power thru when you want to give up Resources I offer: Community & Meetings: Living a Sober Powered Life https://www.soberpowered.com/membership Sober Group Coaching https://www.soberpowered.com/sober-coaching Anger Management Program https://www.soberpowered.com/anger Weekly emails on Thursdays with the sober tip of the week, announcements, interviews, and more. https://www.soberpowered.com/email Free resources https://www.soberpowered.com/free Thank you for supporting this show by supporting my sponsors. Learn more: https://www.soberpowered.com/sponsors If you enjoyed this episode please consider buying me a coffee to support my work https://www.buymeacoffee.com/soberpowered Sources are posted on my website Disclaimer: all of the information described in this podcast is my interpretation of the research combined with my opinion. This is not medical advice. Learn more about your ad choices. Visit megaphone.fm/adchoices

When you’re used to using alcohol to fix all your problems, it’s difficult to know what to do when that’s no longer an option. Drinking prevents us from having to learn coping skills because we use alcohol to control our emotions and feel whatever we want to feel, until the alcohol wears off of course. In this episode, I’m sharing 5 coping skills that you can start practicing to deal with situations and emotions that normally you’d run to alcohol for. What to listen to next: E128: why cravings are so powerful E69: alcohol shrinks the brain, but what does that mean E149: alcohol and the nervous system E162: what to expect cognitively in early sobriety Resources I offer: Community & Meetings: Living a Sober Powered Life https://www.soberpowered.com/membership Sober Group Coaching https://www.soberpowered.com/sober-coaching Anger Management Program https://www.soberpowered.com/anger Weekly emails on Thursdays with the sober tip of the week, announcements, interviews, and more. https://www.soberpowered.com/email Free resources https://www.soberpowered.com/free Thank you for supporting this show by supporting my sponsors. Learn more: https://www.soberpowered.com/sponsors If you enjoyed this episode please consider buying me a coffee to support my work https://www.buymeacoffee.com/soberpowered Sources are posted on my website Disclaimer: all of the information described in this podcast is my interpretation of the research combined with my opinion. This is not medical advice. Learn more about your ad choices. Visit megaphone.fm/adchoices

Did you know that about 30% of adults don’t get enough sleep? Sure, being tired sucks and many of us are busy and have reasons for not getting enough sleep. But did you know that sleep quality has a major impact on our emotions for the day? In this episode, you’ll learn more about sleep research, how sleep impacts your emotional experience during the day, how alcohol affects sleep, and why you have drinking dreams in sobriety. Resources I offer: Community & Meetings: Living a Sober Powered Life https://www.soberpowered.com/membership Sober Group Coaching https://www.soberpowered.com/sober-coaching Anger Management Program https://www.soberpowered.com/anger Weekly emails on Thursdays with the sober tip of the week, announcements, interviews, and more. https://www.soberpowered.com/email Free resources https://www.soberpowered.com/free Thank you for supporting this show by supporting my sponsors. Learn more: https://www.soberpowered.com/sponsors If you enjoyed this episode please consider buying me a coffee to support my work https://www.buymeacoffee.com/soberpowered Sources are posted on my website Disclaimer: all of the information described in this podcast is my interpretation of the research combined with my opinion. This is not medical advice. Learn more about your ad choices. Visit megaphone.fm/adchoices

I cover a lot of research on this podcast, and it’s probably difficult to remember it all. In this episode, I’m sharing my favorite things I learned in January and how you can apply each of them to your life. Episodes covered: E186-190 Resources I offer: Community & Meetings: Living a Sober Powered Life https://www.soberpowered.com/membership Sober Group Coaching https://www.soberpowered.com/sober-coaching Anger Management Program https://www.soberpowered.com/anger Weekly emails on Thursdays with the sober tip of the week, announcements, interviews, and more. https://www.soberpowered.com/email Free resources https://www.soberpowered.com/free Thank you for supporting this show by supporting my sponsors. Learn more: https://www.soberpowered.com/sponsors If you enjoyed this episode please consider buying me a coffee to support my work https://www.buymeacoffee.com/soberpowered Sources are posted on my website Disclaimer: all of the information described in this podcast is my interpretation of the research combined with my opinion. This is not medical advice. Learn more about your ad choices. Visit megaphone.fm/adchoices

Cravings make it difficult to stay sober. You may not be craving alcohol because you need it though, you may be craving alcohol because you’re not taking good care of yourself. When we’re drinking we live on autopilot mode and we move through life like a ghost always stuck in past shame and regret or fantasizing about being able to moderate in the future. When you get sober, you have to become aware of yourself. In this episode, I’m explaining the role that being hungry has in cravings for alcohol. You’ll learn why you crave alcohol when you’re hungry and 2 very simple strategies to cope with alcohol cravings so you stay sober. What to listen to next: E41: why you crave sugar E96: do sugar cravings increase the risk of relapse? E165: my 30 day no sugar challenge E62: dopamine deep dive E188: wellness over weight loss Resources I offer: Community & Meetings: Living a Sober Powered Life https://www.soberpowered.com/membership Sober Group Coaching https://www.soberpowered.com/sober-coaching Anger Management Program https://www.soberpowered.com/anger Weekly emails on Thursdays with the sober tip of the week, announcements, interviews, and more. https://www.soberpowered.com/email Free resources https://www.soberpowered.com/free Thank you for supporting this show by supporting my sponsors. Learn more: https://www.soberpowered.com/sponsors If you enjoyed this episode please consider buying me a coffee to support my work https://www.buymeacoffee.com/soberpowered Sources are posted on my website Disclaimer: all of the information described in this podcast is my interpretation of the research combined with my opinion. This is not medical advice. Learn more about your ad choices. Visit megaphone.fm/adchoices

Many of us go back and forth while we’re trying to stop drinking. You might get 4 or 5 days in, then drink again and repeat this process many times. Obviously, less drinking days are better for your health, but drinking during the withdrawal stage actually intensifies your cravings making it harder to stop next time. In this episode you’ll learn how withdrawal impacts the associations your brain makes with alcohol and how this keeps us stuck in denial about our drinking. What to listen to next: E62: dopamine deep dive E91: do you want to be sober or do you want to drink without the consequences? E187: multiple cycles of withdrawal Resources I offer: Community & Meetings: Living a Sober Powered Life https://www.soberpowered.com/membership Sober Group Coaching https://www.soberpowered.com/sober-coaching Anger Management Program https://www.soberpowered.com/anger Weekly emails on Thursdays with the sober tip of the week, announcements, interviews, and more. https://soberpowered.myflodesk.com/zzwwfuio1l Free resources https://www.soberpowered.com/free Thank you for supporting this show by supporting my sponsors. Learn more: https://www.soberpowered.com/sponsors If you enjoyed this episode please consider buying me a coffee to support my work https://www.buymeacoffee.com/soberpowered Sources are posted on my website Disclaimer: all of the information described in this podcast is my interpretation of the research combined with my opinion. This is not medical advice. Learn more about your ad choices. Visit megaphone.fm/adchoices

Non-alcoholic drinks and mocktails are very popular, but are they good for your sobriety? In this episode I’ll explain both sides of the argument- how they can be helpful for your sobriety and how they can be triggering, cause cravings, or hold you back. You’ll learn if 0.5% non-alcoholic drinks are okay to drink and why you may get the feeling of a fake buzz when you consume alcohol-free drinks. What to listen to next: E62: dopamine Resources I offer: Community & Meetings: Living a Sober Powered Life https://www.soberpowered.com/membership Sober Group Coaching https://www.soberpowered.com/sober-coaching Anger Management Program https://www.soberpowered.com/anger Weekly emails on Thursdays with the sober tip of the week, announcements, interviews, and more. https://soberpowered.myflodesk.com/zzwwfuio1l Free resources https://www.soberpowered.com/free Thank you for supporting this show by supporting my sponsors. Learn more: https://www.soberpowered.com/sponsors If you enjoyed this episode please consider buying me a coffee to support my work https://www.buymeacoffee.com/soberpowered Sources are posted on my website Disclaimer: all of the information described in this podcast is my interpretation of the research combined with my opinion. This is not medical advice. Learn more about your ad choices. Visit megaphone.fm/adchoices

If your mind gets stuck on cravings to drink and you can’t redirect, then you’re more likely to white knuckle it until the craving becomes so intense that you drink. If your mind gets stuck on negative thoughts, jealousy, or unfairness, then you’re going to ruminate until you become more depressed or you retaliate. In this episode, I’m explaining what is going on in the brain to cause our thoughts to become stuck on something, why other people are able to redirect and move on, and what you can do to start improving your inhibitory control. What to listen to next: E186: anger management E181: cognitive flexibility E69: alcohol shrinks the brain E122: how exercise can support your recovery Resources I offer: Community & Meetings: Living a Sober Powered Life https://www.soberpowered.com/membership Sober Group Coaching https://www.soberpowered.com/dry-january-coaching Anger Management Program https://www.soberpowered.com/anger Weekly emails on Thursdays with the sober tip of the week, announcements, interviews, and more. https://soberpowered.myflodesk.com/zzwwfuio1l Free resources https://www.soberpowered.com/free Thank you for supporting this show by supporting my sponsors. Learn more: https://www.soberpowered.com/sponsors If you enjoyed this episode please consider buying me a coffee to support my work https://www.buymeacoffee.com/soberpowered Sources are posted on my website Disclaimer: all of the information described in this podcast is my interpretation of the research combined with my opinion. This is not medical advice. Learn more about your ad choices. Visit megaphone.fm/adchoices