Sisters In Sobriety

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 Highlights00:01 – Why divorce is more than a legal process—it’s an identity shift03:12 – Oona’s 30-year clinical journey and why she focused on divorce work06:45 – The emotional stages women experience during divorce09:30 – Why divorce grief is often misunderstood and minimized12:18 – How shame and self-blame show up for women15:02 – The role of community and group support in healing18:40 – Why divorce can trigger or intensify unhealthy coping behaviors21:55 – Divorce, loneliness, and the myth of “strong women should handle it alone”25:10 – How alcohol can quietly become emotional anesthesia during transitions28:34 – Nervous system regulation during high-conflict or prolonged divorce31:50 – What healing actually looks like in the first year post-divorce35:15 – Letting go of the story you thought your life would follow38:42 – Rebuilding self-trust after major relational loss41:20 – Why validation matters more than advice in early healing44:05 – Dating, boundaries, and identity after divorce47:30 – How group work accelerates recovery and reduces isolation50:18 – What Oona wishes every woman knew before starting divorce53:00 – Turning divorce into a catalyst for clarity and growth56:10 – Choosing sobriety as an act of self-protection and self-respect59:00 – Final reflections on grief, freedom, and rebuilding a life on your termsDr. Metz's Linkshttps://www.instagram.com/oonametz/https://www.oonametz.com/book-unhitchedSIS 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.HIGHLIGHTS [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 ChallengeSIS 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 KathleenLinks:Sisters In Sobriety Substack – find more tips, tricks, resources, and communitySisters In Sobriety EmailSisters In Sobriety InstagramKathleen’s Website Kathleen does not endorse any products mentioned in this podcastKathleen’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 Highlights00:01 — 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 nowRandy'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 Hosted on Acast. See acast.com/privacy for more information.

In this episode of Sisters in Sobriety, Sonia and Kathleen dive into the science of cravings, anxiety, and habit change—and explore what really keeps us stuck. They’re joined by Judson Brewer, MD, PhD (“Dr. Jud”), New York Times best-selling author, neuroscientist, addiction psychiatrist, and one of the world’s leading experts on mindfulness-based behavior change. As the Director of Research and Innovation at Brown University’s Mindfulness Center, Dr. Jud has spent decades decoding how habits form in the brain and developing accessible tools that help people unwind anxiety, disrupt addictive loops, and build healthier patterns.Today, Sonia and Kathleen help listeners understand the mechanics of their own minds while Dr. Jud offers lived insight, science-backed strategies, and surprising clarity about why we repeat behaviors that don’t serve us—and how to finally change them.In the conversation, they unpack some of the biggest questions surrounding anxiety, cravings, and self-sabotage: Why does worry function like a habit? Why do some behaviors feel good in the moment but terrible later? How does the brain’s reward system trick us into repeating patterns we’ve outgrown? And what role does curiosity play in breaking addiction cycles—from alcohol to overeating to doom-scrolling? You'll hear how habit loops get encoded, why “willpower” is not the tool we've been taught to rely on, and how mindfulness becomes a practical—not mystical—interruption strategy.Dr. Jud also breaks down essential educational concepts, including reinforcement learning, negative and positive reward loops, the illusion of control in anxiety, the mechanics of disenchantment, and his three-step framework for unwinding addictive patterns. He explains how curiosity and kindness work neurologically to override craving cycles, why awareness alone can interrupt an unconscious behavior, and how updating the brain’s reward database makes change not only possible but inevitable. Along the way, listeners gain language, tools, and frameworks they can start applying immediately to their own sobriety and emotional regulation.Dr. Jud does a real-life demonstration of his method as Kathleen explores her own habit loop around stress- and boredom-eating. The conversation gets personal, relatable, and surprisingly funny as the trio walks through how discomfort, dopamine, self-soothing, and long-term values collide inside the brain. The episode closes with a reflective discussion on AI, mental health, and the future of behavior-change technology, highlighting what excites—and concerns—Dr. Jud in this rapidly shifting landscape.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] Sonia and Kathleen introduce Dr. Jud and his work on anxiety, addiction, and the brain.[00:02:00] Dr. Jud shares how his own anxiety and panic attacks led him into neuroscience and meditation.[00:03:30] The early research connecting anxiety, addiction, and habit loops.[00:05:00] How a breakup and “Full Catastrophe Living” started his lifelong meditation practice.[00:07:00] Childhood curiosity, chemistry, and why humans get stuck in repetitive patterns.[00:08:30] How shame and self-blame reinforce habit loops.[00:09:00] Plain-language explanation of reinforcement learning and the habit loop.[00:11:30] Anxiety as a learned behavior: the illusion of control through worry.[00:12:30] Clinical trial results showing mindfulness reduces anxiety by 67 percent.[00:14:00] Awareness vs. identification: shifting from “I am anxious” to “I’m noticing anxiety.”[00:15:00] Why we return to habits that hurt us, even when we know better.[00:17:00] Disenchantment and updating the brain’s reward system.[00:19:30] Why willpower fails: the neuroscience behind “stop it” not working.[00:20:00] Smoking cessation examples—patients realizing cigarettes taste terrible.[00:22:00] How paying attention changes overeating behaviors within 10–15 repetitions.[00:24:00] A patient’s breakthrough using morning reflection to break alcohol dependency.[00:26:00] How the same loop applies across addictions: food, alcohol, sex, gambling, digital habits.[00:28:00] Introducing the “pleasure plateau” and learning when a reward stops rewarding.[00:31:00] How curiosity interrupts craving cycles and builds distress tolerance.[00:33:30] Dr. Jud’s three-step method for behavior change.[00:37:00] What to say when someone insists “mindfulness doesn’t work for me.”[00:38:00] Live demo: Kathleen and Dr. Jud map her stress-eating habit loop.[00:44:00] The intersection of AI, reinforcement learning, and mental health.[00:47:00] Expanding access with AI-supported learning assistants in Going Beyond Anxiety.[00:49:00] The risks of relying on AI for companionship and therapy advice.[00:52:00] Where listeners struggling with addiction can start with Mindshift Recovery. Dr. Jud Linkswww.goingbeyondanxiety.comwww.drjud.comJudbrewer.substack.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.