Confident Sober Women

Shelby

Join Shelby John, sober since July 1, 2002, for empowering conversations on the Confident Sober Women podcast with women who've found joy and confidence in their alcohol and drug-free lives.

This show is a rally cry for empathetic, resilient, and wisdom-seeking women dedicated to building a life you don't want to escape from after that crucial first year of a sober lifestyle.

Discover how to:

·        Build unshakable confidence in your sober life

·        Break free from societal drinking norms

·        Overcome the shame cycle and emotional numbing

·        Resist the glamorized, over-hyped social influences around alcohol

·        Create a pure and joyful life beyond recovery

Hear inspiring stories and practical advice on:

·        Healing trauma

·        Mindful parenting in recovery

·        Optimizing physical and mental health

·        Building a new, empowered identity

·        Transforming your life beyond substance abuse recovery

We dive deep into questions like "Who am I now?" and "How do I pursue my heart's desires?", taking the intimidation out of sobriety and showcasing how to thrive in long-term recovery. This is truly a space for women supporting women in this modern recovery era.

New episodes every Tuesday. Subscribe now for weekly inspiration on your journey to becoming one of the happiest sober women, free from the cool crowd's pressure to drink.

Please leave a review if you love the show, it helps us on the mission to make the Confident Sober Women community a household name.

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Episodes

Breaking the Cycle: How One Woman Conquered Generational Addiction and Rewrote Her Story w/Karin E Clark
Feb 4 2025
Breaking the Cycle: How One Woman Conquered Generational Addiction and Rewrote Her Story w/Karin E Clark
Journey with Karin E. Clark through her powerful recovery story - from growing up in an alcoholic family to finding sobriety, overcoming fertility challenges, and building a meaningful counseling career. Learn practical tools for healing, personal growth, and breaking generational patterns of addiction.Key Takeaways:Understanding addiction as a symptom of deeper emotional painPractical recovery strategies beyond traditional 12-step programsHealing core beliefs like "I'm not enough"Techniques for emotional regulation and self-awarenessGuest Highlights: Karin E. Clark, MSAddiction Recovery CounselorSpecializes in teen and family system counseling40+ years in recoveryRelocating to Portugal in AprilConnect with Karin:Email: info@karineclark.comWebsite: www.karineclark.comPhone: 608-215-7755Practical Tools Discussed:Pause and breathe before reactingUse "I" statements in communicationAsk "What am I feeling?" during emotional triggersPractice self-compassion and internal focusRecommended Resources:"A Woman's Way Through the 12 Steps" bookEMDR therapyRemote Neurofeedback Therapy-Learn more here.Support the showSupport the showOh, and by the way, if you didn’t know, my remote Neurofeedback Therapy program is up and running. Learn more here! If you aren't part of the Confident Sober Women Facebook group, it's a great place to be. There are over a thousand other sober women there building lives they don't want to escape from. Come on over and join us.And if you haven't read my memoir, grab a copy today and maybe a second one for a friend. There is so much hope in recovery, and I shared my story so raw and vulnerable so that others would know they aren't alone and that there is a way to live well, manage relationships, parent your kids, and have a healthy body, all while staying sober. Grab a copy of Recovering in Recovery: The Life-Changing Joy of Sobriety wherever books are sold.
Celebrating Imperfectly: Why Perfectionism Almost Stopped Episode 200 | The Truth About Milestone Paralysis in Recovery
Jan 28 2025
Celebrating Imperfectly: Why Perfectionism Almost Stopped Episode 200 | The Truth About Milestone Paralysis in Recovery
In this raw and honest 200th episode milestone, host Shelby John opens up about how perfectionism nearly prevented her from celebrating this incredible achievement. Through vulnerable sharing, she explores how the pressure to create the "perfect" celebration led to temporary paralysis - a common challenge many face in recovery and life transitions.Key TakeawaysHow perfectionism can paradoxically prevent us from taking actionWhy non-traditional celebrations can be more authentic and meaningfulThe power of vulnerability in leadership and recoveryNavigating life transitions: empty nesting, perimenopause, and evolving relationshipsThe importance of community in long-term recovery successEpisode Highlights[00:00] - Shelby reveals why there was a brief podcast hiatus [02:15] - The paralysis of perfectionism: when expectations prevent progress [04:30] - Reframing celebrations: why traditional timelines don't matter [07:45] - Reflection on recent mini-episodes and community feedback [10:30] - Vision casting for 2025: personal and professional transitions [13:45] - Introduction to remote neurofeedback opportunities [15:30] - Call for guest suggestions and community involvementFeatured in This EpisodeDiscussion of end-of-year mini-episodesPreview of upcoming guest interviewsIntroduction to remote neurofeedback programVision boarding and future self-workCommunity celebration plans for Episode 200Resources MentionedEmail: wholisticliving@shelbyjohn.comWebsite: www.shelbyjohn.comRemote Neurofeedback Program consultation bookingPrevious mini-episodes (end of 2024)Connect With ShelbyWebsite: www.shelbyjohn.comEmail: wholisticliving@shelbyjohn.comSocial Media: @ShelbyJohnCoachingEpisode Tags#SoberPodcast #Recovery #Perfectionism #MilestoneCelebration #EmotionalSobriety #WomenInRecovery #SoberLife #PersonalGrowth #Authenticity #ConfidentSoberWomenAbout the ShowThe Confident Sober Women podcast helps women thrive in long-term recovery by building lives they don't want to escape from. Host Shelby John combines her expertise as a therapist, recovery coach, and woman with 22 years of sobriety to provide practical strategies and authentic insights for sustainable rSupport the showSupport the showOh, and by the way, if you didn’t know, my remote Neurofeedback Therapy program is up and running. Learn more here! If you aren't part of the Confident Sober Women Facebook group, it's a great place to be. There are over a thousand other sober women there building lives they don't want to escape from. Come on over and join us.And if you haven't read my memoir, grab a copy today and maybe a second one for a friend. There is so much hope in recovery, and I shared my story so raw and vulnerable so that others would know they aren't alone and that there is a way to live well, manage relationships, parent your kids, and have a healthy body, all while staying sober. Grab a copy of Recovering in Recovery: The Life-Changing Joy of Sobriety wherever books are sold.
From Vision Board to Reality: 5 Daily Practices for Achieving Your 2025 Goals
Jan 7 2025
From Vision Board to Reality: 5 Daily Practices for Achieving Your 2025 Goals
In this empowering episode, host Shelby John breaks down how to transform your vision board into tangible results. Perfect for sober women ready to make 2025 their breakthrough year!Key Highlights:Morning Vision Practice: Spend 3 minutes connecting with your vision board and choosing one focus areaFuture Self Navigation: Make decisions by asking "What would my future self do?"Weekly Vision Reviews: 15-minute Sunday check-ins for gentle course correctionVision Anchors: Creating physical reminders in your environmentDaily Celebration Practice: Acknowledging small wins for lasting motivationThis episode builds on December's vision board workshop with Jeanette (previous episode). Learn practical steps to implement your vision, regardless of where you are in your recovery journey.Resources Mentioned:Vision Board Workshop Episode with Jeanette (December 2024)Vision Planner Download (link in episode)Connect with Shelby:Instagram: @shelbyjjohnFacebook Group: Confident Sober WomenRemember: Progress over perfection. You can't fail unless you quit, and you can always hit the reset button to realign with your vision.Support the showSupport the showOh, and by the way, if you didn’t know, my remote Neurofeedback Therapy program is up and running. Learn more here! If you aren't part of the Confident Sober Women Facebook group, it's a great place to be. There are over a thousand other sober women there building lives they don't want to escape from. Come on over and join us.And if you haven't read my memoir, grab a copy today and maybe a second one for a friend. There is so much hope in recovery, and I shared my story so raw and vulnerable so that others would know they aren't alone and that there is a way to live well, manage relationships, parent your kids, and have a healthy body, all while staying sober. Grab a copy of Recovering in Recovery: The Life-Changing Joy of Sobriety wherever books are sold.
Vision Boarding for Sober Success: Achieve Your 2025 Dreams Without Resolutions W/Jeannette Hounjet
Dec 30 2024
Vision Boarding for Sober Success: Achieve Your 2025 Dreams Without Resolutions W/Jeannette Hounjet
In this insightful episode of the Confident Sober Women podcast, host Shelby welcomes recovery coach Jeanette Hounjet to discuss creating meaningful visions for the new year instead of traditional resolutions. Jeanette, founder of Now She's Living, shares her personal recovery journey and expert guidance on vision boarding and intentional goal-setting for women in recovery.Key Topics Discussed:Jeanette's unique recovery path, from her first AA meeting at 21 to discovering personalized recovery approaches through She RecoversWhy traditional New Year's resolutions may not serve us and alternative approaches to goal-settingThe importance of examining inherited beliefs and conditioning when creating personal visionsHow addiction can stunt emotional development and value formationPractical steps for creating and implementing an effective vision boardStrategies for remaining open to receiving what you envisionThe role of beliefs, thoughts, and feelings in manifestationWhy keeping your vision private initially can protect your energy and dreamsNotable Quotes: "There is not just one road to recovery." - Jeanette Hanjae "Let your thoughts be your cheerleader, not this downer voice that is keeping you stuck." - Jeanette HanjaePractical Tips:Start with curiosity when creating your vision boardChoose visual representations of 5 key desires for the yearPractice gratitude as if your desires are already manifestingUse "just for today" mindset when working toward goalsBegin with small, consistent actions rather than overwhelming changesResources Mentioned:Now She's Living website (nowshesliving.com)Free 2025 Vision Planner downloadShe Recovers communityConnect with Jeanette Hanjae: Website: nowshesliving.com Instagram: @nowshesliving Pinterest: @nowsheslivingSupport the showSupport the showOh, and by the way, if you didn’t know, my remote Neurofeedback Therapy program is up and running. Learn more here! If you aren't part of the Confident Sober Women Facebook group, it's a great place to be. There are over a thousand other sober women there building lives they don't want to escape from. Come on over and join us.And if you haven't read my memoir, grab a copy today and maybe a second one for a friend. There is so much hope in recovery, and I shared my story so raw and vulnerable so that others would know they aren't alone and that there is a way to live well, manage relationships, parent your kids, and have a healthy body, all while staying sober. Grab a copy of Recovering in Recovery: The Life-Changing Joy of Sobriety wherever books are sold.
How to Say No Without Guilt: Your Holiday Boundaries Survival Guide
Dec 19 2024
How to Say No Without Guilt: Your Holiday Boundaries Survival Guide
In episode of the Confident Sober Women podcast, host Shelby welcomes Julie, to discuss navigating boundaries and saying "no" during the holiday season. Julie shares her journey from a social drinker to finding herself in isolated drinking patterns after having children and moving to the suburbs, ultimately leading to her decision to quit alcohol.The conversation delves into the evolution from early sobriety to emotional sobriety, highlighting how recovery transforms relationships and personal growth. Julie and Shelby discuss the importance of developing a strong "A-Team" of supportive relationships and how priorities shift with age and sobriety, emphasizing quality connections over quantity.Key takeaways include:The challenge of saying "no" stems from fear of disappointing othersPractical strategies for setting boundaries, including the DEAR MAN technique (Describe, Express, Assert, Reinforce, Mindful, Negotiate)How to start small with boundary-setting and build confidenceWays to compromise while maintaining personal limitsThe importance of allowing others to have their feelings about your boundariesTips for holiday-specific situations like family gatherings and work partiesThe hosts emphasize that boundary-setting is a skill that requires practice, starting with small decisions like dinner choices before tackling bigger challenges like holiday commitments. They share practical examples of how to communicate boundaries effectively, including using "yes, and" statements instead of "but" to create win-win situations.Julie explains how validating others' feelings while maintaining personal boundaries can lead to better outcomes, and both hosts discuss the value of taking time to reflect before responding to requests. They share personal examples from parenting and professional situations, demonstrating how these principles apply across different life areas.Connect with Julie through Instagram, Facebook, or her website Julie Derashynski Coaching, or email her at Julie@JWDcoaching.com.Support the showSupport the showOh, and by the way, if you didn’t know, my remote Neurofeedback Therapy program is up and running. Learn more here! If you aren't part of the Confident Sober Women Facebook group, it's a great place to be. There are over a thousand other sober women there building lives they don't want to escape from. Come on over and join us.And if you haven't read my memoir, grab a copy today and maybe a second one for a friend. There is so much hope in recovery, and I shared my story so raw and vulnerable so that others would know they aren't alone and that there is a way to live well, manage relationships, parent your kids, and have a healthy body, all while staying sober. Grab a copy of Recovering in Recovery: The Life-Changing Joy of Sobriety wherever books are sold.
Emotional Triggers: 3 Holiday Survival Tips for Sober Women
Dec 18 2024
Emotional Triggers: 3 Holiday Survival Tips for Sober Women
The holiday season can be a psychological minefield for women in recovery, filled with emotional triggers that can challenge even the most resilient individuals. In this powerful episode, host Shelby John provides practical strategies to help you move through the holidays with grace, self-compassion, and emotional stability.Why Holidays Are Emotionally ChallengingNeurological triggers that activate past memoriesSensory experiences that transport you back to unprocessed emotionsSocietal pressure of performative happinessAmplified grief and lossComplex family dynamicsRecovery-specific challenges3 Powerful Tools for Emotional Processing1. Emotional Check-In PracticeCreate a consistent daily routineEstablish a sacred space for reflectionPractice non-judgmental observation of your emotionsIdentify the root of your feelingsDevelop self-understanding and compassion2. Expanding Your Boundary ToolkitMaster verbal boundaries using "I" statementsImplement physical boundaries (time limits, exit strategies)Create scripts for managing sensitive conversationsProtect your emotional energyPrepare responses in advance3. Grounding TechniquesUse physical methods like weighted blanketsPractice progressive body relaxationEngage all five senses to stay presentImplement breathing techniquesDevelop personal meditation strategiesBonus Resources🌟 Free Resource: Discover how remote neurofeedback can support your healing journey. Schedule your free 15-minute consultation and learn about this evidence-based treatment for anxiety, depression, and more.Key TakeawaysYour emotional responses are validHealing is a journey, not a destinationYou have the power to navigate challenging momentsSelf-compassion is your greatest allyRemember: The holidays don't have to be something you merely survive—they can be an opportunity for gentle, loving navigation of your emotions.Website: Shelbyjohn.comIf you loved this episode, please leave a rating and review, and share with a friend who might need these tools.Support the showSupport the showOh, and by the way, if you didn’t know, my remote Neurofeedback Therapy program is up and running. Learn more here! If you aren't part of the Confident Sober Women Facebook group, it's a great place to be. There are over a thousand other sober women there building lives they don't want to escape from. Come on over and join us.And if you haven't read my memoir, grab a copy today and maybe a second one for a friend. There is so much hope in recovery, and I shared my story so raw and vulnerable so that others would know they aren't alone and that there is a way to live well, manage relationships, parent your kids, and have a healthy body, all while staying sober. Grab a copy of Recovering in Recovery: The Life-Changing Joy of Sobriety wherever books are sold.
Healing Through the Holidays: Overcoming Grief, Loneliness, and Addiction with Powerful Creative Strategies
Dec 13 2024
Healing Through the Holidays: Overcoming Grief, Loneliness, and Addiction with Powerful Creative Strategies
In this powerful and vulnerable episode of the Confident Sober Women Podcast, host Shelby and guest Christy dive deep into the complex emotional landscape of grief, loss, and loneliness—especially during the holiday season. Drawing from personal experiences of recovery, grief, and healing, they offer compassionate strategies for managing difficult emotions and creating meaningful experiences.Key TakeawaysUnderstanding Grief: Grief isn't linear and doesn't have an expiration date. It's normal and healthy to experience emotions at your own pace.Creative Healing: Creativity can be a powerful tool for processing emotions, from painting and journaling to cooking and gardening.Building Support: Creating a supportive "A-team" of understanding individuals who can sit with you in your emotions is crucial.Redefining Expectations: You have the power to define what holidays and personal experiences mean to you.Healing Strategies Discussed1. Emotional AcknowledgmentNormalize your feelings of sadness, loneliness, and griefAvoid rushing to "fix" or suppress emotionsRecognize that not everyone will understand your emotional process2. Creative ExpressionUse creativity as a healing mechanismExperiment with various forms of creative expression: 3. Physical MovementEngage in movement to process and release emotionsSimple activities like walking, sitting outside, or feeling sunshine can be healingUse physical activities to connect with your body and senses4. Ritual CreationDevelop personal rituals to honor loss and memoriesExamples include: Lighting candlesCreating memory journalsEstablishing new family traditionsParticipating in memorial eventsConnect with the HostWebsite: purpledogsober.com  Instagram: @purpledogsober Support the showSupport the showOh, and by the way, if you didn’t know, my remote Neurofeedback Therapy program is up and running. Learn more here! If you aren't part of the Confident Sober Women Facebook group, it's a great place to be. There are over a thousand other sober women there building lives they don't want to escape from. Come on over and join us.And if you haven't read my memoir, grab a copy today and maybe a second one for a friend. There is so much hope in recovery, and I shared my story so raw and vulnerable so that others would know they aren't alone and that there is a way to live well, manage relationships, parent your kids, and have a healthy body, all while staying sober. Grab a copy of Recovering in Recovery: The Life-Changing Joy of Sobriety wherever books are sold.
The Money Trigger No One Talks About in Recovery: 5 Strategies to Heal Your Financial Wounds
Dec 11 2024
The Money Trigger No One Talks About in Recovery: 5 Strategies to Heal Your Financial Wounds
Financial stress isn't just about dollars and cents—it's a critical component of recovery that can make or break your sobriety journey. In this powerful episode, I break down the deep connection between money and emotional healing.Why Financial Wellness Matters in Sobriety:Money represents more than just currencyCan be a profound source of anxietyPotential trigger for old coping mechanismsReflection of self-worthCritical to sustainable recovery5 Game-Changing Strategies:Honest Financial Inventory Take a compassionate, judgment-free look at your current financial situation. List income sources, document expenses, review spending patterns, and identify emotional spending triggers.Realistic Holiday BudgetingSet total spending limitsAllocate funds for gifts, events, self-careUse cash envelopesCreate separate holiday savings accountTrack spending with budgeting appsReimagine Gift-GivingSet clear spending limitsConsider group exchangesCreate meaningful, low-cost giftsOffer experiences over material itemsMake charitable donationsEmotional vs. Financial Currency Reframe your money mindset:"I need to buy something to be loved" → "I am worthy of love exactly as I am"Focus on connection, not price tagsInvest in quality time and genuine experiencesBuild Financial ResilienceDevelop emergency fundCreate debt reduction planRepair creditSeek financial counselingBonus: Spiritual Money ManagementPractice daily gratitudeRecognize abundanceRelease scarcity mindsetBe kind to yourselfPro Tip: Your worth is NOT determined by your bank account. Recovery is a journey of continuous growth.Want to supercharge your healing? Explore remote neurofeedback therapy for trauma recovery. Schedule a free 15-minute consultation at www.shelbyjohn.com.Ready to transform your relationship with money and sobriety? Listen now and share with a friend who needs this message!Support the showSupport the showOh, and by the way, if you didn’t know, my remote Neurofeedback Therapy program is up and running. Learn more here! If you aren't part of the Confident Sober Women Facebook group, it's a great place to be. There are over a thousand other sober women there building lives they don't want to escape from. Come on over and join us.And if you haven't read my memoir, grab a copy today and maybe a second one for a friend. There is so much hope in recovery, and I shared my story so raw and vulnerable so that others would know they aren't alone and that there is a way to live well, manage relationships, parent your kids, and have a healthy body, all while staying sober. Grab a copy of Recovering in Recovery: The Life-Changing Joy of Sobriety wherever books are sold.
Surviving Family Gatherings Sober: 4 Powerful Strategies for Emotional Wellness and Recovery
Dec 10 2024
Surviving Family Gatherings Sober: 4 Powerful Strategies for Emotional Wellness and Recovery
Are you dreading family gatherings during the holiday season? Wondering how to maintain your sobriety and emotional balance when family dynamics threaten to overwhelm you? In this episode of the Confident Sober Women podcast, host Shelby John provides a comprehensive roadmap for navigating family interactions with grace, strength, and self-preservation.Key Insights in This Episode:Understanding Family DynamicsUncover the deep-rooted interaction patterns that can trigger emotional responses and potentially jeopardize your recovery. Shelby breaks down common family roles:The Hero: Perfectionism personifiedThe Scapegoat: Bearing unwarranted blameThe Lost Child: Often overlooked and silentThe Mascot: Using humor as a defense mechanismLearn to recognize your typical family role and how it impacts your emotional well-being.Masterful Communication StrategiesDiscover the art of communication in recovery with game-changing techniques:Implement powerful "I" statementsMaintain a calm, measured tonePractice active listeningEstablish clear, compassionate boundariesCreating Meaningful Sober TraditionsRedefine family time with innovative, alcohol-free activities that promote connection and wellness:Morning group walksHealthy cooking togetherEngaging board game nightsCollaborative volunteer experiencesCreative craft projectsEssential Self-Care ToolkitBuild your personal stress-management arsenal with:4-7-8 breathing techniqueQuick meditation strategiesJournaling practicesStrategic exit plans for overwhelming situationsBonus ResourceExplore remote Neurofeedback therapy as an innovative approach to healing trauma, managing anxiety, and supporting your recovery journey.💡 Practical Takeaways:Recognize and transform family interaction patternsCommunicate effectively without compromising your emotional sobrietyCreate new, meaningful family traditionsDevelop robust self-care strategiesWho Should Listen:Women in recoveryIndividuals navigating family relationshipsThose seeking emotional wellness strategiesAnyone supporting a loved one in recovery🎧 Ready to transform your family gatherings? Listen now and discover how to stay sober, sane, and empowered!Support the showSupport the showOh, and by the way, if you didn’t know, my remote Neurofeedback Therapy program is up and running. Learn more here! If you aren't part of the Confident Sober Women Facebook group, it's a great place to be. There are over a thousand other sober women there building lives they don't want to escape from. Come on over and join us.And if you haven't read my memoir, grab a copy today and maybe a second one for a friend. There is so much hope in recovery, and I shared my story so raw and vulnerable so that others would know they aren't alone and that there is a way to live well, manage relationships, parent your kids, and have a healthy body, all while staying sober. Grab a copy of Recovering in Recovery: The Life-Changing Joy of Sobriety wherever books are sold.
Navigating Social Gatherings: 4 Essential Strategies for Sober Women
Dec 9 2024
Navigating Social Gatherings: 4 Essential Strategies for Sober Women
Navigating Social Gatherings: A Sober Woman's Guide to Confidence and Joy During the HolidaysAre you dreading holiday social events and worried about maintaining your sobriety? You're not alone. In this powerful episode of the Confident Sober Women podcast, we dive deep into practical strategies that will transform your approach to social gatherings, helping you not just survive, but truly thrive during the holiday season.Key Highlights:Understanding Your Personal TriggersSetting Healthy BoundariesChoosing Supportive Social EnvironmentsCreating Fun Sober AlternativesWhether you're newly sober or have been on your recovery journey for years, this episode provides actionable insights to help you:Identify and manage social triggersCommunicate your needs confidentlyCreate enjoyable social experiences without alcoholProtect your emotional well-being during challenging social situationsInside this episode, you'll learn:Specific communication scripts for declining drinksEmotional regulation techniques for high-stress social momentsHow to evaluate social invitations through the lens of your recoveryCreative ideas for sober socializing that are actually funFor women in recovery, the holidays can feel like navigating a minefield. But with the right tools and mindset, you can approach social gatherings with confidence, grace, and genuine joy. This episode is your comprehensive guide to maintaining your sobriety while creating meaningful connections.Additional Resources:Free Sober Social Survival Guide (link in show notes)Community support group informationRecommended sobriety apps and online resourcesIf you found this useful please share with a friend so we can grow our community!About the Host: Shelby John is a passionate advocate for women in recovery, dedicated to creating empowering conversations that support personal transformation. As the host of the Confident Sober Women podcast, she provides practical, compassionate guidance for women building lives they love. Disclaimer: This podcast is for informational purposes and is not a substitute for professional medical or mental health advice. Always consult with a healthcare professional about your specific recovery journey. Support the showSupport the showOh, and by the way, if you didn’t know, my remote Neurofeedback Therapy program is up and running. Learn more here! If you aren't part of the Confident Sober Women Facebook group, it's a great place to be. There are over a thousand other sober women there building lives they don't want to escape from. Come on over and join us.And if you haven't read my memoir, grab a copy today and maybe a second one for a friend. There is so much hope in recovery, and I shared my story so raw and vulnerable so that others would know they aren't alone and that there is a way to live well, manage relationships, parent your kids, and have a healthy body, all while staying sober. Grab a copy of Recovering in Recovery: The Life-Changing Joy of Sobriety wherever books are sold.
5 Proven Strategies to Crush Anxiety: Neurofeedback, Breathwork, and Brain Healing for Sober Women
Dec 3 2024
5 Proven Strategies to Crush Anxiety: Neurofeedback, Breathwork, and Brain Healing for Sober Women
Are you struggling with anxiety in recovery? This episode is your lifeline to understanding and managing anxiety like never before. Today, I share five transformative strategies that have been absolute game-changers for women in recovery.Key Episode Highlights:The science behind the powerful 4-7-8 breathing techniqueNeurofeedback therapy: Your brain's ultimate reset buttonMindfulness practices that actually work for busy womenHow movement becomes medicine for your mental healthThe neurological power of gratitudeWhat You'll Learn:Understand the neurological roots of anxietyDiscover proven techniques to manage stress and emotional triggersLearn about neurofeedback therapy and its incredible benefits for women in recoveryPractical, science-backed strategies you can implement immediatelyFREE Download: "Is Neurofeedback Therapy Right for You?" Grab your comprehensive guide to understanding how we can literally rewire our brains for emotional wellness.For Women Seeking:Anxiety reliefSobriety supportMental health strategiesNeurological healingEmotional transformationExpert Insights Include:Detailed breakdown of breath work scienceMind-body connection explanationsNeurofeedback therapy deep diveMindfulness techniques for real lifeGratitude practices that rewire your brainResources Mentioned:4-7-8 Breathing TechniqueNeurofeedback TherapyMindfulness PracticesGratitude JournalingConnect and Learn More:Free ConsultationDownload Free GuideJoin Our CommunityTimestamps: 00:00 - Episode Introduction 05:00 - Breathing Technique Deep Dive 10:00 - Neurofeedback Explained 15:00 - Movement and Anxiety 20:00 - Mindfulness Practices 25:00 - Gratitude and Brain Health 30:00 - Closing Thoughts and ResourcesKeywords: anxiety, neurofeedback, sober women, mental health, brain healing, recovery strategies, emotional wellness, mindfulness, breathwork, gratitudeCall to Action: Download your FREE guide now! Schedule your consultation to start your journey to emotional freedom. Share this episode with a woman who needs to hear this message.Support the showSupport the showOh, and by the way, if you didn’t know, my remote Neurofeedback Therapy program is up and running. Learn more here! If you aren't part of the Confident Sober Women Facebook group, it's a great place to be. There are over a thousand other sober women there building lives they don't want to escape from. Come on over and join us.And if you haven't read my memoir, grab a copy today and maybe a second one for a friend. There is so much hope in recovery, and I shared my story so raw and vulnerable so that others would know they aren't alone and that there is a way to live well, manage relationships, parent your kids, and have a healthy body, all while staying sober. Grab a copy of Recovering in Recovery: The Life-Changing Joy of Sobriety wherever books are sold.
Surviving and Thriving: 5 Powerful Strategies for Sober Women to Navigate Holiday Stress
Nov 26 2024
Surviving and Thriving: 5 Powerful Strategies for Sober Women to Navigate Holiday Stress
Join me for an empowering deep dive into maintaining sobriety, emotional wellness, and personal boundaries during the most challenging time of the year. In this must-listen episode, we break down five transformative strategies to help sober women not just survive the holidays, but truly thrive. Whether you're in early recovery or years into your journey, these practical tips will give you the confidence and tools to enjoy the season on your own terms.Key Takeaways:Proven strategies for setting boundaries with familyComprehensive self-care techniques for emotional resiliencePractical methods to manage holiday triggersTechniques for redefining joy in sobrietyEmpowerment tools to protect your recovery journeyTimestamps:00:00 - Episode Introduction05:00 - Proactive Planning and Boundary Setting15:30 - Self-Care as a Non-Negotiable Priority25:45 - Reframing Expectations and Embracing Authenticity35:20 - Developing Emotional Resilience Strategies45:10 - Celebrating Your Strength and Redefining Holiday Joy55:00 - Closing Thoughts and Actionable TakeawaysResources Mentioned:EMDR therapy - www.shelbyjohn.comRecommended Support GroupsSuggested Reading List for Sober WomenSelf-Care Toolkit RecommendationsTranscript Snippet:"Recovery during the holidays isn't about restriction – it's about creating a powerful, authentic experience that celebrates your strength and growth."Call to Action:Subscribe to the Confident Sober Women PodcastJoin our private community www.facebook.com/groups/confidnetsoberwomenShare this episode with a friend who needs supportLeave a review to help other women find this resourcesSupport the showSupport the showOh, and by the way, if you didn’t know, my remote Neurofeedback Therapy program is up and running. Learn more here! If you aren't part of the Confident Sober Women Facebook group, it's a great place to be. There are over a thousand other sober women there building lives they don't want to escape from. Come on over and join us.And if you haven't read my memoir, grab a copy today and maybe a second one for a friend. There is so much hope in recovery, and I shared my story so raw and vulnerable so that others would know they aren't alone and that there is a way to live well, manage relationships, parent your kids, and have a healthy body, all while staying sober. Grab a copy of Recovering in Recovery: The Life-Changing Joy of Sobriety wherever books are sold.
Your Body's Hidden Wisdom: Game-Changing Secrets w/Dr. Lahana Vigliano
Nov 19 2024
Your Body's Hidden Wisdom: Game-Changing Secrets w/Dr. Lahana Vigliano
In this transformative episode of Confident Sober Women, functional nutrition expert Dr. Lahana Vigliano, founder of Nuvitru Wellness, reveals groundbreaking insights about holistic health transformation. Her revolutionary approach to women's wellness combines ancient wisdom with modern functional medicine, offering hope for those seeking genuine healing. Key Highlights: Dr. Lahana's Journey: From aspiring MD to holistic healing pioneer, discover why she chose to revolutionize traditional healthcare through functional nutrition.The Gut-Health Revolution: Learn why your gut is the master key to hormone balance, weight management, and overall wellness, creating a powerful "domino effect" of healing.Revolutionary Patient Care: Understand why exploring your health timeline "from your mother's womb to now" is crucial for true healing and sets apart genuine root-cause practitioners.Breaking Stress Cycles: Uncover why stress—not just diet—might be blocking your wellness journey and how creating joy becomes medicine.Practical Natural Healing: Discover simple yet powerful steps using real food, nutrient diversity, and consistent small changes for lasting transformation.Essential for Sober Women: This episode offers critical insights for women navigating sobriety, revealing how physical healing supports emotional sobriety. Whether newly sober or years into your journey, learn how integrating these practices can strengthen your path to wellness. Connect with Dr. Lahana Vigliano: Website: nuvitruwellness.comInstagram: @nuvitruwellnessPodcasts: Functional Nutrition Radio and Power Women WellnessReady to transform your sober journey through better health? This episode provides the roadmap you've been searching for. Join Our Community: Subscribe, review, and share with women ready to revolutionize their health journey. Together, we're building stronger, healthier, more empowered lives. Support the showSupport the showOh, and by the way, if you didn’t know, my remote Neurofeedback Therapy program is up and running. Learn more here! If you aren't part of the Confident Sober Women Facebook group, it's a great place to be. There are over a thousand other sober women there building lives they don't want to escape from. Come on over and join us.And if you haven't read my memoir, grab a copy today and maybe a second one for a friend. There is so much hope in recovery, and I shared my story so raw and vulnerable so that others would know they aren't alone and that there is a way to live well, manage relationships, parent your kids, and have a healthy body, all while staying sober. Grab a copy of Recovering in Recovery: The Life-Changing Joy of Sobriety wherever books are sold.
Unlock Sobriety: Connect, Heal, Love w/Patti
Nov 12 2024
Unlock Sobriety: Connect, Heal, Love w/Patti
In this powerful episode of Confident Sober Women, host Shelby interviews Patti Clark, author of Recovery Road Trip and a woman whose journey to sobriety and emotional healing has inspired countless others. Patti’s story takes us through her early years in a dysfunctional family, struggling with addiction, and ultimately finding the path to recovery. With honesty and wisdom, Patti reveals how she overcame trauma, addiction, and the challenges of sustaining long-term sobriety.Highlights:Early Life Struggles: Patti shares the impact of growing up in an alcoholic family, which led to her own battle with addiction at a young age.Life-Changing Choices: From working in Alaska’s high-stakes environment to a transformative moment of clarity, Patti chose a new path.Connection as the Key to Recovery: Patti emphasizes the power of connection over isolation in achieving and sustaining sobriety. This episode highlights the importance of finding community and choosing the right support system, whether through 12-step groups, alternatives like She Recovers, or other modern recovery groups.Emotional Sobriety & Self-Love: Patti speaks about the deeper work that follows initial sobriety, addressing emotional regulation and the need for self-love—crucial for long-term success in recovery.Preventing Relapse: Hear insights from Patti’s research on why women relapse and the essential practices that help sustain sobriety. She shares her experience of stepping away from her program, the dangers of complacency, and the importance of maintaining a support network.Top Takeaways:Embrace Connection: Sobriety thrives in community. Whether through 12-step, therapy, or other recovery groups, staying connected to others is vital for long-term recovery.Do the Deeper Work: Healing doesn’t stop at sobriety. Engage in practices like journaling, creative expression, and neurofeedback for trauma to deepen your recovery.Micro-Changes Lead to Transformation: Small, consistent actions—routine, emotional awareness, and self-care—build a fulfilling, sober life.Tune in to this episode and be sure to share with a friend and leave a review in your platform if you are liking what you hear in the show. Whether you’re in early recovery or years along, Patti’s wisdom and insights are sure to inspire you to strengthen your own journey. Visit Patti's website www.patticlark.orgSupport the showSupport the showOh, and by the way, if you didn’t know, my remote Neurofeedback Therapy program is up and running. Learn more here! If you aren't part of the Confident Sober Women Facebook group, it's a great place to be. There are over a thousand other sober women there building lives they don't want to escape from. Come on over and join us.And if you haven't read my memoir, grab a copy today and maybe a second one for a friend. There is so much hope in recovery, and I shared my story so raw and vulnerable so that others would know they aren't alone and that there is a way to live well, manage relationships, parent your kids, and have a healthy body, all while staying sober. Grab a copy of Recovering in Recovery: The Life-Changing Joy of Sobriety wherever books are sold.
Finding Peace in Long-Term Recovery: From Trauma to Transformation with Michelle Risser
Nov 5 2024
Finding Peace in Long-Term Recovery: From Trauma to Transformation with Michelle Risser
In this powerful episode of Confident Sober Women, I sit down with Michelle Risser, LISW-S, a therapist, coach, and consultant with 24 years of sobriety. Michelle shares her journey from early recovery to becoming a certified EMDR therapist, while navigating life's challenges including trauma, a car accident, and breast cancer. Learn practical strategies for emotional regulation, nervous system healing, and building a thriving life in long-term recovery.Episode Highlights:Michelle's journey to sobriety at age 26 and breaking the family cycle of addictionTransforming trauma into purpose: Becoming an EMDR therapist after a life-changing car accidentPractical tools for managing emotions and regulating the nervous system in recoveryThe power of routine and self-trust in maintaining long-term sobrietyInnovative approaches to changing negative thought patterns, including "ridiculously over-the-top self-talk"Navigating life's challenges while maintaining professional responsibilities and sobrietyThe importance of body awareness and somatic healing in recoveryKey Takeaways:Recovery is a layered approach combining different healing modalitiesThe importance of addressing trauma for sustainable recoveryPractical strategies for managing emotions without substancesHow to build self-trust through consistent daily routinesThe role of humor and perspective in emotional regulationResources Mentioned:EMDR TherapyMeditation practices for recoverySomatic healing techniquesNervous system regulation strategiesGuest Bio:Michelle Risser, LCSW-S, is a therapist, coach, and consultant with 24 years of sobriety. She specializes in helping professionals increase their impact while decreasing burnout. As a certified EMDR therapist and consultant, she brings both personal and professional expertise to trauma healing and recovery work.Connect with Michelle:Website: www.mrisser.comInstagram: @michelle_risserRecovery Tools Discussed:Body scan techniquesBreathwork practicesMeditationIce pack for nervous system regulationPositive self-talk strategiesWorst-case scenario exercisesLaughter as a healing toolSupport the showSupport the showOh, and by the way, if you didn’t know, my remote Neurofeedback Therapy program is up and running. Learn more here! If you aren't part of the Confident Sober Women Facebook group, it's a great place to be. There are over a thousand other sober women there building lives they don't want to escape from. Come on over and join us.And if you haven't read my memoir, grab a copy today and maybe a second one for a friend. There is so much hope in recovery, and I shared my story so raw and vulnerable so that others would know they aren't alone and that there is a way to live well, manage relationships, parent your kids, and have a healthy body, all while staying sober. Grab a copy of Recovering in Recovery: The Life-Changing Joy of Sobriety wherever books are sold.
Transforming Addiction into Empowerment: A Sober Woman's Journey to Emotional Sobriety w/Kelley Kitley
Oct 22 2024
Transforming Addiction into Empowerment: A Sober Woman's Journey to Emotional Sobriety w/Kelley Kitley
In this powerful episode of Confident Sober Women, with Kelley Kitley, a Chicago-based psychotherapist and author, to explore the nuanced journey of women in sobriety.Kelley shares her compelling story of growing up above her parents' bar and her path to recovery, offering insights that will resonate with many sober women. The conversation touches on:The evolution of recovery resources, from traditional 12-step programs to modern approaches like neurofeedback therapy for anxietyThe importance of developing consistent routines and self-care practices in early sobrietyHow EMDR therapy can be a powerful tool for addressing underlying trauma in addictionThe concept of emotional sobriety and its crucial role in long-term recoveryStrategies for avoiding cross-addiction and maintaining balance in recoveryThe value of sharing personal stories to break stigmas around addiction and mental healthKelley and Shelby discuss the complexities of parenting in sobriety, navigating relationships, and the ongoing work of self-discovery. They emphasize the importance of community and connection in sustaining a fulfilling sober lifestyle.Listeners will gain practical insights on:Building a strong foundation in early recoveryDeveloping emotional resilience and self-awarenessBalancing self-care with family and professional responsibilitiesUtilizing various therapeutic modalities, including neurofeedback for anxietyThe power of vulnerability and authenticity in recoveryWhether you're new to sobriety or have years of recovery, this episode offers valuable perspectives on the journey of women in sobriety. Kelley's expertise as a therapist, combined with her personal experience, provides a unique and inspiring look at transforming addiction into a life of purpose and empowerment.Don't miss Kelley's recommendations for resources on and connect with her at www.kelleykitley.com, where you can learn more about her practice and her book, "MY self." Also, find her on Instagram @kelleykitley. Let's celebrate sober women everywhere.Support the showSupport the showOh, and by the way, if you didn’t know, my remote Neurofeedback Therapy program is up and running. Learn more here! If you aren't part of the Confident Sober Women Facebook group, it's a great place to be. There are over a thousand other sober women there building lives they don't want to escape from. Come on over and join us.And if you haven't read my memoir, grab a copy today and maybe a second one for a friend. There is so much hope in recovery, and I shared my story so raw and vulnerable so that others would know they aren't alone and that there is a way to live well, manage relationships, parent your kids, and have a healthy body, all while staying sober. Grab a copy of Recovering in Recovery: The Life-Changing Joy of Sobriety wherever books are sold.
From Generational Trauma to Sober Motherhood: Breaking the Cycle w/Britney McCormick
Oct 15 2024
From Generational Trauma to Sober Motherhood: Breaking the Cycle w/Britney McCormick
In this powerful episode of Confident Sober Women, host Shelby interviews Britney, a mother of three who transformed her life through sobriety. Britney shares her journey from growing up in a family affected by addiction to finding freedom in long-term recovery.Key topics include:Breaking generational cycles of addictionParenting strategies in sobrietyCreating healthy boundaries with childrenEmotional growth in long-term recoveryBuilding sober community through eventsBritney opens up about how childhood trauma led to early alcohol use as a coping mechanism. She describes her transition to sober parenting and the profound impact it's had on her family.The conversation explores how sobriety has allowed Britney to be more present and patient as a mother. She shares insights on setting healthy boundaries, having difficult conversations with kids, and modeling positive behaviors.Shelby and Britney discuss the challenges of navigating social situations and friendships in sobriety. Britney reveals how she's built a supportive sober community through her event planning business, Sober Sisters Events.This episode offers hope and practical advice for women in recovery, especially those balancing motherhood and sobriety. Britney's story demonstrates how breaking free from addiction can transform not just one life, but generations to come.Listeners will gain valuable perspectives on:Using self-care and mindfulness in recoveryCommunicating effectively with children about alcoholFinding sober support systemsEmbracing sobriety as a positive lifestyle choiceWhether you're a mother in recovery, considering sobriety, or simply interested in breaking generational patterns, this episode provides inspiration and actionable insights for living your best sober life.Connect with Britney: Instagram: @Sober.sisters.events Website: sobersisters.events.comIf you enjoyed this episode, please rate, review, and share! Your support helps us reach more women on their journey to confident, fulfilling sobriety.Support the showSupport the showOh, and by the way, if you didn’t know, my remote Neurofeedback Therapy program is up and running. Learn more here! If you aren't part of the Confident Sober Women Facebook group, it's a great place to be. There are over a thousand other sober women there building lives they don't want to escape from. Come on over and join us.And if you haven't read my memoir, grab a copy today and maybe a second one for a friend. There is so much hope in recovery, and I shared my story so raw and vulnerable so that others would know they aren't alone and that there is a way to live well, manage relationships, parent your kids, and have a healthy body, all while staying sober. Grab a copy of Recovering in Recovery: The Life-Changing Joy of Sobriety wherever books are sold.
From Blackout Drinker to Thriving in Recovery: Tricia Lewis Reveals Her 8-Year Sobriety Journey
Oct 8 2024
From Blackout Drinker to Thriving in Recovery: Tricia Lewis Reveals Her 8-Year Sobriety Journey
In this inspiring episode of Confident Sober Women, host Shelby welcomes Tricia Lewis, creator of the Recovery Happy Hour podcast. Tricia shares her journey through addiction and into long-term recovery, offering valuable insights for women seeking sobriety and personal growth.Key Highlights:Tricia's path to sobriety, starting in November 2016The challenges of being an overachiever in recoveryBalancing work, life, and recovery in the restaurant industryTransitioning from workaholic tendencies to a more balanced lifestyleThe importance of self-awareness and addressing self-centeredness in recoveryStrategies for managing anxiety and ADHD in sobrietyThe power of gratitude and mindfulness in maintaining long-term recoveryPractical tips for setting boundaries and honoring personal needsTricia emphasizes the value of slowing down and listening to your body, a crucial skill for women in recovery. She discusses how her journey led her to focus on service work, including art therapy with foster children, highlighting the importance of giving back in sobriety.The conversation touches on the challenges of identity shifts in recovery, especially when facing unexpected life changes. Tricia and Shelby explore how long-term sobriety provides tools for resilience and adaptability, essential for navigating life's ups and downs.For women struggling with anxiety or considering therapies like neurofeedback or EMDR, this episode offers hope and practical advice. Tricia's experience with managing ADHD in sobriety provides valuable insights for those dealing with co-occurring disorders.This episode is a must-listen for anyone seeking inspiration and practical strategies for maintaining long-term recovery, managing mental health, and finding purpose in sobriety.Connect with Tricia: Website: www.recoveryhappyhour.com Instagram/Facebook: @recoveryhappyhourSupport the showSupport the showOh, and by the way, if you didn’t know, my remote Neurofeedback Therapy program is up and running. Learn more here! If you aren't part of the Confident Sober Women Facebook group, it's a great place to be. There are over a thousand other sober women there building lives they don't want to escape from. Come on over and join us.And if you haven't read my memoir, grab a copy today and maybe a second one for a friend. There is so much hope in recovery, and I shared my story so raw and vulnerable so that others would know they aren't alone and that there is a way to live well, manage relationships, parent your kids, and have a healthy body, all while staying sober. Grab a copy of Recovering in Recovery: The Life-Changing Joy of Sobriety wherever books are sold.
From Struggle to Strength: A Sober Woman's Journey to Confident Living and Long-Term Recovery w/Caroline Beidler
Oct 1 2024
From Struggle to Strength: A Sober Woman's Journey to Confident Living and Long-Term Recovery w/Caroline Beidler
Today on the Confident Sober Women podcast I speak with Caroline Beidler, MSW, author and recovery advocate. Caroline shares her transformative journey from addiction to long-term recovery, offering hope and practical insights for women seeking a life free from substance use.Key topics include:- The power of recovering out loud and normalizing an alcohol-free lifestyle- How recovery communities provide grace and forgiveness- The role of therapy in addressing substance use and trauma- Implementing healthy boundaries for internal peace and joyful living- Neurofeedback therapy as a treatment for anxiety and addictionCaroline, founder of Circle of Chairs and author of "Downstairs Church" and "You Are Not Your Trauma," brings her expertise as a mental health provider and addiction recovery specialist to this engaging conversation. Learn how to stop worrying and start living confidently in sobriety.Discover practical tools for:- Building resilience in long-term recovery- Healing family patterns and generational trauma- Thriving in sobriety and embracing a new lifeWhether you're a woman in recovery, seeking help for addiction, or looking to support loved ones, this episode offers valuable insights and strategies for a fulfilling, alcohol-free life.Connect with Caroline:- Website: https://www.carolinebeidler.com- Instagram: @carolinebeidler_official- Book: "You Are Not Your Trauma: Uproot Unhealthy Patterns, Heal the Family Tree" (Available on Amazon)Join us as we explore the grit and grace of addiction recovery, and learn how to live boldly and confidently in long-term sobriety. Your journey to a transformed life starts here.If you have 30 seconds can you please leave a rating and review wherever you get your podcasts so other women can find us as we continue to build our community of women who want to THRIVE in long-term recovery. If you are interested in learning more about at-home neurofeedback I would love to share the program with you. It is an evidence-based form of therapy for anxiety, ADHD, insomnia, performance, and addiction recovery. I can share more here. Support the showSupport the showOh, and by the way, if you didn’t know, my remote Neurofeedback Therapy program is up and running. Learn more here! If you aren't part of the Confident Sober Women Facebook group, it's a great place to be. There are over a thousand other sober women there building lives they don't want to escape from. Come on over and join us.And if you haven't read my memoir, grab a copy today and maybe a second one for a friend. There is so much hope in recovery, and I shared my story so raw and vulnerable so that others would know they aren't alone and that there is a way to live well, manage relationships, parent your kids, and have a healthy body, all while staying sober. Grab a copy of Recovering in Recovery: The Life-Changing Joy of Sobriety wherever books are sold.
From High-Level Executive to 12 Years of Sober Leadership w/Susan Packard
Sep 24 2024
From High-Level Executive to 12 Years of Sober Leadership w/Susan Packard
Today I talk with Susan Packard about her transformative long-term recovery journey from a high-level executive struggling with alcohol to a beacon of sober leadership and authorship.Once a successful executive at HGTV who couldn't control her drinking, Susan entered recovery embarking on a path that would not only transform her life but also inspire countless others.Key Highlights:Susan's transition from struggling with alcohol to embracing long-term sobrietyHow recovery fueled her successful writing career and leadership approachBreaking the stigma around mental health and substance abuse in professional settingsThe concept of emotional fitness and its application in the workplaceBalancing body, brain, and heart for holistic leadershipInspiring stories of young people in recovery showing remarkable resilienceSusan emphasizes that recovery is a continual process of growth and learning that can unlock discipline, joy, and creativity. We delve into Susan's books, including "Fully Human," which courageously addresses emotional fitness in the context of recovery and its relevance to the professional world."To be a great leader, it is body, brain, heart. We need to take care of all three parts of us if we want to maximize the full promise of ourselves," Susan shares, underlining the connection between personal mastery and accountability. We explore practical self-care strategies essential for showing up authentically in both personal and professional spheres.Susan's work with college students in recovery communities offers a fresh perspective on young leadership, showcasing inspiring stories of bravery and resilience among young people navigating sobriety in challenging environments.This episode is perfect for:Professionals balancing career and recoveryLeaders interested in creating mental health-friendly work environmentsYoung adults in recovery seeking inspirationWomen exploring paths of sobriety and personal growthWhether you're in recovery, considering sobriety, or interested in personal growth and leadership, this episode offers valuable lessons for everyone. Susan's story reminds us that our challenges can become our greatest strengths, transforming not just our own lives but the lives of those around us.Subscribe now and join our community of strong, sober women redefining success and leadership.You can learn more at www.susanpackard.comSupport the showSupport the showOh, and by the way, if you didn’t know, my remote Neurofeedback Therapy program is up and running. Learn more here! If you aren't part of the Confident Sober Women Facebook group, it's a great place to be. There are over a thousand other sober women there building lives they don't want to escape from. Come on over and join us.And if you haven't read my memoir, grab a copy today and maybe a second one for a friend. There is so much hope in recovery, and I shared my story so raw and vulnerable so that others would know they aren't alone and that there is a way to live well, manage relationships, parent your kids, and have a healthy body, all while staying sober. Grab a copy of Recovering in Recovery: The Life-Changing Joy of Sobriety wherever books are sold.