Tribe Sober - inspiring an alcohol free life!

Workplace Drinking - Group Discussion

This week I'm facilitating a discussion between three fabulous ladies - all working in the sobriety space.
  Isabella Ferguson: Former litigation lawyer turned counselor and coach specializing in stress, burnout, and alcohol.
  Kathryn: Former PR and media professional now running her own coaching business, focusing on coaching high-performing individuals with problematic alcohol relationships - her personal story is here.
  Nikki: Former corporate worker in London, now a certified life and leadership coach incorporating mindfulness into her coaching, particularly addressing alcohol addiction - her personal story is here.
In this episode:-
We discussed the prevalence of alcohol culture in corporate environments, including pressure to participate in after-work drinking events and networking activities centered around alcohol.
We shared personal anecdotes, highlighting the normalization of excessive drinking in professional settings and its detrimental effects on mental health, self-esteem, and productivity.
Those anecdotes included a story of going into the office after a couple of hours sleep, me getting a career tip from my boss to drink in the BBC club more often and my personal favorite from Nikki – the sandwich man coming round at 11am with his hangover cure snacks.
We reflected on how hangovers were viewed as a badge of honor, especially among high-functioning individuals striving to prove their capabilities despite their heavy drinking.
In spite of the fact that women cannot physically drink as much as the guys without seriously damaging their health there was pressure to keep up with male counterparts in drinking culture to gain approval and fit into workplace environments.
As high functioning alcoholics we convince ourselves to keep the show on the road – both professionally and personally – this comes at a huge cost to our mental and physical health
One of the (many) benefits of an alcohol free lifestyle is that we can redirect that energy towards positive endeavors
We all have a sense of changing attitudes towards alcohol in the workplace, as companies take more proactive measures in addressing alcohol-related issues among employees.
There is a shift towards promoting workplace wellness and inclusivity for non-drinkers
Initiatives like Kathryn & Isabella's 30-day workplace wellness challenge to raise awareness about alcohol's impact
The 30 day wellness challenge is surfacing a much need dialogue about alcohol in corporates
There is a need for comprehensive alcohol policies in the workplace
If these policies are carefully worded, produced in consultation with employees they can help to bring about a culture change
However they must address the issue without shame and offering support – otherwise the danger is that they will drive the drinking culture underground
Education is the key tool in changing attitudes towards alcohol
If ambitious executives realised that they could be 30% more effective if they ditched the booze many of them would do it!
Even if alcohol doesn’t destroy us it will prevent us from reaching our potential – most employees and certainly all corporates want people to be working at their full potential
The key is a recognition of sobriety as a strength rather than a weakness
Contact information for Isabella, Kathryn, and Nikki is below:-isabellaferguson.au.com Kathryn is at thealcoholmindsetcoach.comNicci is at metta365.com
Please contact them directly if you think your company could benefits from their input
More Info
Tribe Sober membership – you can join up HERE.
To access our website, click HERE.
If you would like a free copy of our “Annual Tracker” or our e-book 66 Days to Sobriety, please email janet@tribesober.com.
If you would like to come to our Saturday afternoon Zoom Cafe as a guest and meet our community, just email janet@tribesober.com.
 
Episode Sponsor
This episode is sponsored by the Tribe Sober Membership Program.  If you want to change your relationship with alcohol then sign up todayRead more about our program and subscribe HERE
Help us to Spread the Word!
We made this podcast so that we can reach more people who need our help.  Please subscribe and share.
If you enjoyed the podcast, then please leave us a 5-star review on Apple podcasts.
Take a screenshot of your review, and DM it to Tribe Sober’s Instagram page – see PS below for instructions. We’ll send you something special to say thank you!
We release a podcast episode every Saturday morning.
You can follow Tribe Sober on Facebook, Twitter, TikTok and Instagram.
You can join our private Facebook group HERE.
PS: How to Leave a Rating/Review in Apple Podcasts (on an iOS Device)
Open the Podcasts app. EASY.
Choose “Search” from the bottom row of icons and enter the name of the show (e.g. Recover Like a Mother) into the search field.
Select the show under Shows (not under Episodes).
Scroll down past the first few episodes until you see Ratings & Reviews.
Click Write a Review underneath the displayed reviews from other listeners. You’ll then have the option to rate the show on a 5-star scale and write a review (you can rate without writing too but it’s always good to read your experience).
 

Breaking Free from the Booze!

On this weeks solo episode I talk about our Breaking Free program which we run four times a year. 
Registration for the current program is open until 21st February  - more info here.
We limit each Breaking Free group to 20 so you’ll always get personal attention
In this episode:-
I talk about the warning signs of alcohol dependence as well as the benefits of an alcohol free lifestyle
The Breaking Free program has four components…
Four pieces of a puzzle that come together to create a transformation…
The first piece of the puzzle is Community Support so we connect you with the other people on the Breaking Free program
 We put you in a chatgroup with where you’ll also find some TS team members to answer any questions you may have
The second piece is our 4 hour Masterclass – a group session which we hold via Zoom.  Another opportunity to get to know the other people on the program as everyone will share their story at the beginning of the session.  By the end of the Masterclass you’ll understand:-
The importance of a mindset change and the damage alcohol does to our health
We’ll be sharing our tried and tested sobriety toolkit and you’ll end the session feeling motivated and excited about the changes ahead.
While the Masterclass will give you an overview of the Tribe Sober approach to thriving in sobriety the online course will enable you to dive deeper at your own pace.  You’ll get all the theory and training you need to overturn your limiting beliefs around alcohol which is the key….
Just as we’ve been programmed into thinking that alcohol is an essential part of our daily lives our online program will de-program you and enable you to understand that you will be happier and healthier without it!
The third piece is our online course which includes videos, podcasts, articles and book recommendations so you’ll be able to throw the book at your sobriety – you’ll be able to treat it as a 3-month project that will change the trajectory of your future.
The fourth part of the puzzle is the personal support. 
You’ll have a 1.2.1 Zoom call with me so that I can hear your story and give you some personal guidance
My colleague Sue will catch up with you midway through the course to get a progress report and
Last but not least you can book a session with our Coach Lynette who will discuss how you are applying the theory of the Breaking Free program to your daily life
So that’s the four pieces of our Breaking Free puzzle, four pieces that will come together to create an alcohol free lifestyle that you love..
Apart from creating a program that will get results we’ve created a program that is flexible and will fit in with your busy lives…. 
All of the 1.2.1’s can be scheduled to suit your convenience, the online course can be worked through at your own pace so the only timeslot you need to fit in is the four hour Masterclass.
While we’re on the subject of time that’s one of the unexpected benefits of sobriety….. when we no longer spend time drinking and recovering from the drinking we find ourselves with extra time on our hands….
As well as the energy to do something constructive with that time!
Registration for the current Breaking Free program is open until 21st February - more info here.
More Info
Tribe Sober membership – you can join up HERE.
To access our website, click HERE.
If you would like a free copy of our “Annual Tracker” or our e-book 66 Days to Sobriety, please email janet@tribesober.com.
If you would like to come to our Saturday afternoon Zoom Cafe as a guest and meet our community, just email janet@tribesober.com.
 
Episode Sponsor
This episode is sponsored by the Tribe Sober Membership Program.  If you want to change your relationship with alcohol then sign up todayRead more about our program and subscribe HERE
Help us to Spread the Word!
We made this podcast so that we can reach more people who need our help.  Please subscribe and share.
If you enjoyed the podcast, then please leave us a 5-star review on Apple podcasts.
Take a screenshot of your review, and DM it to Tribe Sober’s Instagram page – see PS below for instructions. We’ll send you something special to say thank you!
We release a podcast episode every Saturday morning.
You can follow Tribe Sober on Facebook, Twitter, TikTok and Instagram.
You can join our private Facebook group HERE.
PS: How to Leave a Rating/Review in Apple Podcasts (on an iOS Device)
Open the Podcasts app. EASY.
Choose “Search” from the bottom row of icons and enter the name of the show (e.g. Recover Like a Mother) into the search field.
Select the show under Shows (not under Episodes).
Scroll down past the first few episodes until you see Ratings & Reviews.
Click Write a Review underneath the displayed reviews from other listeners. You’ll then have the option to rate the show on a 5-star scale and write a review (you can rate without writing too but it’s always good to read your experience).
 

Women who Love too Much with Gigi Langer

My guest this week is Gigi Langer She’s a presenter, retreat leader, and author of two books to help overcome negative thinking. She holds a PhD from Stanford,
She 37 years of sobriety and is also in recovery from falling in love with men called Arthur.
In this episode:-
Gigi grew up in a family affected by alcoholism, witnessing her father's frequent drinking and arguments with her mother.
Gigi initially turned to occasional drinking but in effect preferred marijuana to cope with emotional pain, particularly after her first marriage ended.
She pursued a career in education, specializing in helping teachers improve teaching and students' learning.
She found herself using romantic relationships as a means of escape and self-medication.
A psychologist diagnosed Gigi with early-stage alcoholism,
She accepted her addiction and sought help through a 12-step program, joining AA in 1986.
Gigi Initially struggled with feelings of shame and self-worth, finding it hard to seek help and admit her problem.
However she eventually overcame her reluctance to attend meetings and eventually found a sponsor who provided crucial support.
Stayed committed to sobriety, attending meetings regularly, staying in therapy, and addressing negative thinking patterns.
Explored self-hypnosis and other methods to retrain her mind and cope with emotional pain.
Explored deeper layers of recovery, including addressing false beliefs and childhood trauma through Adult Children of Alcoholics and other support groups – including Women who Love too much
We recover in layers which is why we can go deeper as we move through our years of sobriety
We also heal in layers which can remove the fear of therapy and “doing the work”
In effect it means that we heal at a manageable pace rather than becoming overwhelmed by suppressed emotions
Writing and Books:
Gigi shared the journey of writing "50 Ways to Worry Less" and "Love More Now" and kindly offered pdfs to anyone struggling financially – go to her website which is www.gigilanger.com – its in the shownotes
More Info
Subscription membership – you can join up HERE.
To access our website, click HERE.
If you would like a free copy of our “Annual Tracker” or our e-book 66 Days to Sobriety, please email janet@tribesober.com.
If you would like to come to our Saturday afternoon Zoom Cafe as a guest and meet our community, just email janet@tribesober.com.
 
Episode Sponsor
This episode is sponsored by the Tribe Sober Membership Program.  If you want to change your relationship with alcohol then sign up todayRead more about our program and subscribe HERE
Help us to Spread the Word!
We made this podcast so that we can reach more people who need our help.  Please subscribe and share.
If you enjoyed the podcast, then please leave us a 5-star review on Apple podcasts.
Take a screenshot of your review, and DM it to Tribe Sober’s Instagram page – see PS below for instructions. We’ll send you something special to say thank you!
We release a podcast episode every Saturday morning.
You can follow Tribe Sober on Facebook, Twitter, TikTok and Instagram.
You can join our private Facebook group HERE.
PS: How to Leave a Rating/Review in Apple Podcasts (on an iOS Device)
Open the Podcasts app. EASY.
Choose “Search” from the bottom row of icons and enter the name of the show (e.g. Recover Like a Mother) into the search field.
Select the show under Shows (not under Episodes).
Scroll down past the first few episodes until you see Ratings & Reviews.
Click Write a Review underneath the displayed reviews from other listeners. You’ll then have the option to rate the show on a 5-star scale and write a review (you can rate without writing too but it’s always good to read your experience).
 
 
 
 

Tribe Sober's Top Twelve Podcasts!

 
This week we’re celebrating our 200th podcast episode by taking you through our Top Twelve podcasts – the episodes which have had the most downloads since we started the podcast back in 2020 
There's a clip from each podcast as well as the link to the whole episode
Or if you’re really organised you can even make them into a playlist!
Numbers 10,11 & 12
So coming in with 2,200 downloads each is a trio of ladies who’ve taught our Tribe so much about how our brains work…
Author Dr Loretta Breuning, Neuroscientist Staci Danford and Stanford Psychiatrist Dr Anne Lembke
It’s important to remember that we are wired for survival rather than happiness and our default state is one of anxiety as we are on the look out for threats..
However once we understand how to trigger our happy brain chemicals we can structure our days to ensure that we get a regular dopamine hit to lift our mood
So let’s start with Dr Loretta Breuning who helped me unpack the cause of my own “early sobriety blues”
Have a listen to the first interview I did with her which was in August 2021 
Loretta also did an interview with me very recently to talk about her new book which is called Why Youre Unhappy – that came out on January 20th this year.
The next lady in our trio is neuroscientist
Staci Danford who taught us about our Lizard brain and how we need to manage it… she even recommended we give it a name.. she calls hers Ernie!
That interview came out in August 2021 
Here is a link to that episode 
The third of our trio is Stanford Psychiatrist Anna Lembke who’s written a top selling book called Dopamine Nation
It’s an awesome book which I highly recommend if you are interested in the science of addiction – her explanation of the Pain/Pleasure balance is superb
That episode is called Why we get Addicted and came out in November 2023 
Here is the link 
Moving away from neuroscience to number 9 in our Top Twelve
In that spot we have Sobriety Coach Lori Massicot – Lori is the host of a podcast called 50 and beyond and like me is convinced that ditching the booze is one of the very best things we can do for ourselves as we get older
Her episode is called Why we need to ditch the drink in mid life and came out in December 2021
Here is the link 
I also did a fun episode with Lori recently when we listed the 15 Signs that you need to take a Break from Booze – signs that Lori and I ignored for far too long!
That one was released on January 27th this year
Next up we have Melissa Witherspoon – she’s the author of a touching memoir called
I’m Sober…So Now What?
Melissa has relapsed several times and has some invaluable insights into the various stages of relapse
She observed that there are 3 stages of relapse
Stage 1 is emotional relapse – not even thinking about drinking yet but observing the triggers that seem to be getting more frequent
Stay in Stage 1 long enough without taking action and you may move to
Stage 2 which is the mental relapse when you start to feel uncomfortable in your skin – and skip activities like connecting with your sober tribe and sticking to your exercise routine – all things that relieve triggers
Stay in Stage 2 long enough and you may move to
Stage 3 which is physical relapse when you are back in active addiction
The advantage of knowing about these 3 stages are that you can keep your radar sharp for Relapse Warning Signs – all different for different people but you need to be able to pick up if you are feeling a bit “off” as Melissa puts it – keeping a journal is a great way of monitoring your emotions
For Melissa it shows up in a lack of self care – if she starts neglecting things like her hair washing routine she will see it as a warning sign and tune in to what’s going on..
Learn more from Melissa by listening to the episode which came out on September 2022 and is called Relapse Warning Signs
Here is the link 
So from the three stages of relapse we go to the 4 stages of alcoholism – a very moving share from Tribe member Vanessa Hilton Barber
Vanessa divides her drinking career into phases:-the Fun phase (15-19)the Social phase (19-30)the Fairly Desperate phase (30-39)
the I Need to Quit phase (39 onwards)
This pattern fits pretty well with Ken Middletons theory that 20 years of regular drinking will result in alcohol dependence
Here’s a link to that episode 
Now we’re up to our Top Six and at number 6 with 2.3 downloads is the brilliant William Porter
William is a lawyer with a passion for the science behind alcohol dependence and has written 2 books Alcohol Explained and Alcohol Explained 2
They’re both essential reading and I think the more we understand the damage that alcohol does to our bodies and brains the less likely we are to want to drink it!
His episode is called Why we Get Hangxiety and came out in July 2021 
Here's the link
Next up is another lovely chap who suggests that we identify ourselves as a non drinker…. From Day One
He’s called Nigel Jones and is the author of a book called Walking Back to Happiness
Nigel’s professional background is in marketing and PR so he has a deep understanding of the power of messaging and the effect it has on our subconscious mind.  As he says we are in effect being “groomed” by the liquor industry to be loyal and lifelong consumers.
 That episode came out in
Jan 2023  called How to be a non drinker 
Here's the link 
Next up is author of the Sober Diaries – a book that has helped so many people ditch the shame and quit drinking.
Claire Pooley was a mom of 3 young children when her drinking was at its worst – she was going through 10 bottles of wine a week and knew it had to stop
Clare Pooley is a great example of someone who ditched the booze and made her dreams come true
She’d always wanted to be a novelist – when she quit drinking she finally had the time and energy to write – the Sober Diaries got her noticed and she was promptly signed by a top publisher to write 3 novels
The Authenticity Project was her first and her second book has the inspiring title of How to Age Disgracefully – it will be out in June this year.
Have a listen to Clares episode which came out in
April 2021 – its called How I Ditched the Drink 
Here's the link 
I love her life hack of going to bed early, getting up early to cook and freeze the evening meal
That’s how she avoiding guzzling a bottle of wine as she cooked in the evening!
Now its time for the top 3 
Coming in at number 3 with 2,500 downloads is the fabulous Ken Middleton – he’s the author of Bamboozled which has the awesome subtitle of How Alcohol Makes Fools of us All!
Do grab a copy if you haven’t yet read it – a brilliant description of how we’ve been manipulated by Big Alcohol for decades
I often quote Ken who says “even if alcohol doesn’t destroy us it will limit our potential” and in fact his latest Tribe Sober episode is called
“How Alcohol Limits your Potential” – that one was released in April 2023 
Here's the link
Ken was also one of our guests back in November 2020 when he shared his own story and explained the science behind alcohol dependence – and why drinking regularly for 20 years means you’re very likely to develop a “problem”
Next up at number 2 is me!
With our very first podcast episode which was released in May 2020 to celebrate my 5th Soberversary
Here is the link 
And finally hogging the number 1 slot with an incredible 3,300 downloads is Australian Sobriety Coach Kathryn Elliott
It’s called How to Stop Binge Drinking and came out in June 2022
Here is the link
Like me Kathryn has had breast cancer which prompted us to do an episode together recently
Neither of us realised that our heavy drinking was putting us at risk of breast cancer so we celebrated breast cancer awareness month by having a conversation about it..
Spreading the word that more than 3 glasses of wine A WEEK increased your risk of breast cancer
We called it Drink Less for your Breasts and it was released in October 2023
So that’s our Top Twelve
A big thank you to all our listeners – thanks to you the Tribe Sober podcast has had more than 300,000 downloads which keeps its global ranking in the top 2% of all podcasts
Most importantly more than 20% of our members found their way to us via the podcast
More Info
Subscription membership – you can join up HERE.
To access our website, click HERE.
If you would like a free copy of our “Annual Tracker” or our e-book 66 Days to Sobriety, please email janet@tribesober.com.
If you would like to come to our Saturday afternoon Zoom Cafe as a guest and meet our community, just email janet@tribesober.com.
 
Episode Sponsor
This episode is sponsored by the Tribe Sober Membership Program.  If you want to change your relationship with alcohol then sign up todayRead more about our program and subscribe HERE
Help us to Spread the Word!
We made this podcast so that we can reach more people who need our help.  Please subscribe and share.
If you enjoyed the podcast, then please leave us a 5-star review on Apple podcasts.
Take a screenshot of your review, and DM it to Tribe Sober’s Instagram page – see PS below for instructions. We’ll send you something special to say thank you!
We release a podcast episode every Saturday morning.
You can follow Tribe Sober on Facebook, Twitter, TikTok and Instagram.
You can join our private Facebook group HERE.
PS: How to Leave a Rating/Review in Apple Podcasts (on an iOS Device)
Open the Podcasts app. EASY.
Choose “Search” from the bottom row of icons and enter the name of the show (e.g. Recover Like a Mother) into the search field.
Select the show under Shows (not under Episodes).
Scroll down past the first few episodes until you see Ratings & Reviews.
Click Write a Review underneath the displayed reviews from other listeners. You’ll then have the option to rate the show on a 5-star scale and write a review (you can rate without writing too but it’s always good to read your experience).
 

15 Signs you need to Take a Break from Alcohol with Lori Massicot

My guest this week is Sobriety Coach Lori Massicot.
Lori was on the podcast back in 2021 and that episode was one of our most popular ones with more than 2,000 downloads. 
We were talking about why women should quit drinking in mid-life – that seemed to strike a chord with many of our listeners -
Here is a link to that podcast 
I invited Lori back so that we could highlight the signs…
The signs that we are drinking too much..
 Signs that most of us ignore for as long as we can!
Trying (and failing) to moderate has to be a big one… a moderate drinker is someone who might have a glass of champagne at a wedding or a glass of wine with a special meal… alcohol isn’t even on their radar! Once we’ve crossed a line with our drinking there is no moderating, no going back – just going forward and creating an alcohol free life that we love.
Creating Rules around our drinking is another classic sign – it’s a sign that we know its getting out of control and that we need to rein it in… to avoid having to give it up altogether which is the ultimate nightmare for most drinkers!
Having no “off” switch – however good our intentions are once we’ve had that first glass of wine all the bets are off – as the saying goes “one is too many and a thousand isn’t enough”
We drink for the buzz – personally I wasn’t bothered if I was drinking a fine wine or a bottle of plonk – for me it was all about the buzz – I used to drink for the way it made me feel rather than the taste.
Waking up at 3am wracked with anxiety – of course that’s when the alcohol is leaving our system so if we’ve been numbing out to avoid thinking about a problem it will reappear with a vengeance at 3am. Drinking alcohol is like pouring gasoline on our anxiety!
The shift from drinking to socialise to drinking to self medicate. The normal timeframe is about 20 years… so many woman drink to socialise in their 30’s and 30’s but then as the demands of juggling a career and childcare pile up they rely on it to cope with their stress.
If you worry about the prospect of having to quit drinking one day – if that’s your worst nightmare – if you can’t even imagine what your life would be like without alcohol then that’s a sure sign you need to take a break
Along with self medicating with alcohol comes the habit of drinking alone – a sure sign that it’s moved away from the fun place to the place of numbing out the strains of the day.
You heard Lori saying that she had hangovers that lasted 2 or 3 days – as we get older our bodies struggle to cope with excessive drinking. We have less water in our bodies and become more susceptible to the dangers such as breast cancer.
Finding yourself in the Groundhog Day routine of daily drinking is another sign – waking up feeling under par and vowing not to drink that evening. By 5pm you’re feeling quite perky and well up for a glass of wine!  If we drink every evening we spend our days in withdrawal from alcohol – that’s why that first glass of wine tastes so good!
Increasing level of tolerance is another warning sign.  When I started drinking I could get a nice buzz going with a couple of glasses of wine but towards the end of my drinking career I could drink two bottles of wine and not feel a thing!
Being very health conscious – doing the yoga, eating organic yet working your way through a bottle of wine in the evening. It’s as if the alcohol is the last piece of the puzzle - although we know if our hearts it’s not good for us we just can’t let it go..
Taking a strategic approach to your drinking is a bit of a give away – I would plan my week on a Monday morning and make sure that I hadn’t scheduled anything too taxing for the morning after a night out!
You worry about your drinking!  If it’s on your mind then take action – don’t torment yourself any longer – go to tribesober.com and hit join our tribe.  You don’t even need to quit drinking straight away – just listen and learn and get inspired by people who’ve done it.
Finally if you’re listening to this podcast and still drinking that’s a bit of a sign that you’re sober curious… so well done if that’s you - carry on listening and learning!
More Info
Subscription membership – you can join up HERE.
To access our website, click HERE.
If you would like a free copy of our “Annual Tracker” or our e-book 66 Days to Sobriety, please email janet@tribesober.com.
If you would like to come to our Saturday afternoon Zoom Cafe as a guest and meet our community, just email janet@tribesober.com.
 
Episode Sponsor
This episode is sponsored by the Tribe Sober Membership Program.  If you want to change your relationship with alcohol then sign up todayRead more about our program and subscribe HERE
Help us to Spread the Word!
We made this podcast so that we can reach more people who need our help.  Please subscribe and share.
If you enjoyed the podcast, then please leave us a 5-star review on Apple podcasts.
Take a screenshot of your review, and DM it to Tribe Sober’s Instagram page – see PS below for instructions. We’ll send you something special to say thank you!
We release a podcast episode every Saturday morning.
You can follow Tribe Sober on Facebook, Twitter, TikTok and Instagram.
You can join our private Facebook group HERE.
PS: How to Leave a Rating/Review in Apple Podcasts (on an iOS Device)
Open the Podcasts app. EASY.
Choose “Search” from the bottom row of icons and enter the name of the show (e.g. Recover Like a Mother) into the search field.
Select the show under Shows (not under Episodes).
Scroll down past the first few episodes until you see Ratings & Reviews.
Click Write a Review underneath the displayed reviews from other listeners. You’ll then have the option to rate the show on a 5-star scale and write a review (you can rate without writing too but it’s always good to read your experience).
 
 
 
 

Why You’re Unhappy with Dr Loretta Breuning

My guest this week is Dr Loretta Breuning who is the author of The Happy Brain.
Loretta was on the podcast back in 2021 and that episode was one of our most popular ones with more than 2,000 downloads.  Here is the link to that podcast episode.
So she’s back by popular demand and also because she’s just released a new book with an intriguing title:-
Why You’re Unhappy:  Biology vs Politics
In this episode:-
Loretta's Background:
She is the founder of the Inner Mammal Institute.
Author of "Habits of a Happy Brain," focusing on boosting serotonin, dopamine, oxytocin, and endorphin levels.
Shifted from being a college professor in social science to psychology, discovering the role of brain chemicals in animals and its relevance to human behavior.
Learned Skill of Happiness:
Challenges the notion of automatic happiness, presenting happiness as a learned skill.
Questions popular beliefs about automatic happiness in the state of nature and the medical model suggesting unhappiness is a disorder.
Default State of Unhappiness:
Unhappiness is described as the default state, triggered by perceived threats or obstacles to meeting needs.
Importance of Achievable Goals:
Emphasizes the importance of small, achievable goals in maintaining dopamine levels.
Advises against overwhelming, forever-oriented objectives.
Seeking Rewards and Replacements:
Discusses the concept of seeking rewards and replacing them when letting go of one, such as alcohol.
Highlights the importance of finding inherently rewarding activities.
Early Sobriety Blues and Projects:
Addresses early sobriety blues and suggests engaging in a project to maintain motivation and prevent the post-goal drop in dopamine.
Ongoing Support Groups:
Emphasizes the significance of ongoing support groups, social connections, and positive-focused communities for oxytocin release and a sense of protection.
Mirror Neurons:
Mentions the role of mirror neurons in learning from others' experiences, both positive and negative.
Impact of Group Dynamics:
Briefly discusses the impact of group dynamics, specifically the common enemy effect, on individuals' well-being.
Book Title - "Why You're Unhappy, Biology vs Politics":
Challenges the disease model of mental health.
Suggests happiness is a learned skill and critiques societal expectations regarding effortless happiness.
Antidepressants and Effortless Happiness Model:
Briefly touches on the reliance on antidepressants and criticizes the model suggesting happiness should come effortlessly.
Empowerment Through Understanding:
Emphasizes the importance of empowering individuals, especially young people, by teaching them that happiness is a learned skill.
Understanding the brain's chemical processes can lead to greater self-management and personal growth.
Connect with Loretta Bruening:
Listeners can visit her website (innermammalinstitute.org) and explore various social platforms.
She offers a free 5-day Happy Chemical Jumpstart providing insights into rewiring brain chemicals.
Loretta's new book is brilliant and I strongly recommend it – called "Why You’re Unhappy: Biology vs Politics"
– available on Amazon
More Info
Subscription membership – you can join up HERE.
To access our website, click HERE.
If you would like a free copy of our “Annual Tracker” or our e-book 66 Days to Sobriety, please email janet@tribesober.com.
If you would like to come to our Saturday afternoon Zoom Cafe as a guest and meet our community, just email janet@tribesober.com.
 
Episode Sponsor
This episode is sponsored by the Tribe Sober Membership Program.  If you want to change your relationship with alcohol then sign up todayRead more about our program and subscribe HERE
Help us to Spread the Word!
We made this podcast so that we can reach more people who need our help.  Please subscribe and share.
If you enjoyed the podcast, then please leave us a 5-star review on Apple podcasts.
Take a screenshot of your review, and DM it to Tribe Sober’s Instagram page – see PS below for instructions. We’ll send you something special to say thank you!
We release a podcast episode every Saturday morning.
You can follow Tribe Sober on Facebook, Twitter, TikTok and Instagram.
You can join our private Facebook group HERE.
PS: How to Leave a Rating/Review in Apple Podcasts (on an iOS Device)
Open the Podcasts app. EASY.
Choose “Search” from the bottom row of icons and enter the name of the show (e.g. Recover Like a Mother) into the search field.
Select the show under Shows (not under Episodes).
Scroll down past the first few episodes until you see Ratings & Reviews.
Click Write a Review underneath the displayed reviews from other listeners. You’ll then have the option to rate the show on a 5-star scale and write a review (you can rate without writing too but it’s always good to read your experience).
 

Why Recovery is a Rebirth with Bontle Ngwana

My guest today is Tribe Member Bontle Ngwana
After a couple of decades of problematic drinking Bontle joined Tribe Sober in May 2022 – and hasn’t had a drink since!
For some strong people like Bontle it’s simply a matter of making the decision and then connecting with the right community!
You heard Bontle say that she was excited about her sobriety journey and that’s just what we say to our new members
Don’t be depressed about the thought of ditching the booze
Get excited – you’re embarking of a whole new phase of your life!
You also heard her saying that she found her coaching with Lynette very helpful….
New members get an intro session with Lynette as part of their membership so yet another reason to join Tribe Sober
 
In this episode:-
  Like so many of us Bontles drinking story begins at the age of 18 and escalated during university years
  During her 20s and 30s she was busy studying and working but alcohol remained a significant part of her life.
  Attempts to moderate were unsuccessful, she began to have blackouts and could sense her increasing dependency.
  In her early forties Bontle was faced with the consequences of excessive drinking, including accidents and anxiety.
  The COVID pandemic intensified her drinking habits, leading to daily consumption of a bottle of wine or more.
  She struggled with guilt, anxiety, and a sense of loneliness associated with drinking.
  The relationship with her daughter was affected, with her daughter expressing concern about the drinking.
  Bontle had a car accident whilst driving in a blackout – this served as a wake-up call, but the drinking pattern continued.
  The turning point came in 2022 after the end of a relationship which led to a period of self-reflection and a desire for happiness.
  She began to realize the negative impact that alcohol had had on her life
  So May 2022 marked the decision to quit drinking, a decision which was driven by hangovers, exhaustion, and the desire for a fulfilling life.
  Bontle joined Tribe Sober attended the Zoom cafes and connected with the community – she found comfort, support and inspiration from others' stories.
  Although initially, her motivation to quit drinking was external, focusing on relationships and reducing her anxiety - over time, it shifted to internal reasons, seeking purpose and personal happiness.
Bontle is open to connecting with others who may need support via her Facebook or Instagram page
More Info
Subscription membership – you can join up HERE.
To access our website, click HERE.
If you would like a free copy of our “Annual Tracker” or our e-book 66 Days to Sobriety, please email janet@tribesober.com.
If you would like to come to our Saturday afternoon Zoom Cafe as a guest and meet our community, just email janet@tribesober.com.
 
Episode Sponsor
This episode is sponsored by the Tribe Sober Membership Program.  If you want to change your relationship with alcohol then sign up todayRead more about our program and subscribe HERE
Help us to Spread the Word!
We made this podcast so that we can reach more people who need our help.  Please subscribe and share.
If you enjoyed the podcast, then please leave us a 5-star review on Apple podcasts.
Take a screenshot of your review, and DM it to Tribe Sober’s Instagram page – see PS below for instructions. We’ll send you something special to say thank you!
We release a podcast episode every Saturday morning.
You can follow Tribe Sober on Facebook, Twitter, TikTok and Instagram.
You can join our private Facebook group HERE.
PS: How to Leave a Rating/Review in Apple Podcasts (on an iOS Device)
Open the Podcasts app. EASY.
Choose “Search” from the bottom row of icons and enter the name of the show (e.g. Recover Like a Mother) into the search field.
Select the show under Shows (not under Episodes).
Scroll down past the first few episodes until you see Ratings & Reviews.
Click Write a Review underneath the displayed reviews from other listeners. You’ll then have the option to rate the show on a 5-star scale and write a review (you can rate without writing too but it’s always good to read your experience).
 

Dry January Hacks!

After running Tribe Sober for 8 years and helping thousands of people to ditch the drink and embrace alcohol-free living I've learned a thing or two. My biggest insight has been that sharing our stories around alcohol is the most powerful way we can help others - that's why the heart of this podcast is recovery stories.
This week I'm doing a solo episode - 10 reasons to do an alcohol free January - and 14 tips to get you through.
In This Episode
REASONS TO DO AN ALCOHOL FREE JANUARY
A dry month is a great way to test your dependency - if you can't get through a month without booze then you need to make some changes
Alcohol is so toxic that just taking a month off will have significant health benefits
Alcohol is linked to liver disease and 7 different types of cancer - 1 glass of wine will raise your risk of breast cancer by 15%
Alcohol will weaken our immune systems - and put us more at risk of becoming infected with Covid
20% of regular drinkers will become dependent over the years - drinking more than a bottle and a half of wine a week may damage your health
A month off alcohol will reduce your anxiety, freshen up your looks, help you lose weight and enable you to get some good quality sleep
Making a donation to our January fundraiser will give you a dopamine hit (giving makes you feel good) and enable you to receive online and community support for 31 days - you can sign up here
SOME TIPS TO GET YOU THROUGH
Shake up your daily routine and exercise every day
Be ready to cope with your emotions - if you've been numbing your feelings with alcohol they will come to the surface
Use a journal to track your progress, note your triggers and process your emotions
Listen to music, make a soundtrack for your January Challenge - a real mood changer
Have your go-to drinks -drinknil.co.za are offering 10% discount on all their alcohol free drinks for people doing our Challenge
Find your tribe - its hard to do this alone - check out our membership program
Please donate to our Earthchild Fundraiser - and get 30 days of community and online support - sign up link is here
More Info
Subscription membership – you can join up HERE.
To access our website, click HERE.
If you would like a free copy of our “Annual Tracker” or our e-book 66 Days to Sobriety, please email janet@tribesober.com.
If you would like to come to our Saturday afternoon Zoom Cafe as a guest and meet our community, just email janet@tribesober.com.
 
Episode Sponsor
This episode is sponsored by the Tribe Sober Membership Program.  If you want to change your relationship with alcohol then sign up todayRead more about our program and subscribe HERE
Help us to Spread the Word!
We made this podcast so that we can reach more people who need our help.  Please subscribe and share.
If you enjoyed the podcast, then please leave us a 5-star review on Apple podcasts.
Take a screenshot of your review, and DM it to Tribe Sober’s Instagram page – see PS below for instructions. We’ll send you something special to say thank you!
We release a podcast episode every Saturday morning.
You can follow Tribe Sober on Facebook, Twitter, TikTok and Instagram.
You can join our private Facebook group HERE.
PS: How to Leave a Rating/Review in Apple Podcasts (on an iOS Device)
Open the Podcasts app. EASY.
Choose “Search” from the bottom row of icons and enter the name of the show (e.g. Recover Like a Mother) into the search field.
Select the show under Shows (not under Episodes).
Scroll down past the first few episodes until you see Ratings & Reviews.
Click Write a Review underneath the displayed reviews from other listeners. You’ll then have the option to rate the show on a 5-star scale and write a review (you can rate without writing too but it’s always good to read your experience).
 

Dry January Challenge 2024 with Janna Kretzmar & Courage Chiringa

 
This is the ninth year we’ve done our Annual Fundraiser and thanks to our generous donors we’ve raised nearly half a million rand over the years – that money had provided the gift of yoga to more than a thousand underprivileged children.
If ou’re wondering why a disadvantaged child would benefit from yoga then you’re in the right place to learn more from my two guests….
First of all we’ll hear from Janna Kretzmar who is the founder of the Earthchild project  - and it’s the Earthchild project who have been the recipient of the funds we’ve raised over the last 9 years
Janna is an amazing woman - receiving the "Woman of the Future" award from Santam
After Janna we’ll hear from Tribe Sober's Campaign manager Courage Chiringa who will say a few words about his role in the Dry January challenge..
In this episode:-
2024 will be the ninth year that Tribe Sober has collaborated with the Earthchild Project for the Dry January Challenge
Founder Janna Kretzmar tells us how she came up with the idea to start the project in 2007 - and why she thinks it's been such a successful project
She got the idea after working on an eco project in Brazil and reading a book by a yogi about a project in schools in India - these were her influences
She realised that it was important to partner with the schools/teachers for the long term - not just come in for short term projects and then leave
Earthchild Clothing paid the salary of their first facilitator so that's how they got their name
We talked about the power of positive role models in communities and how she is developing young leaders
Earthchild provides yoga classes, gardening lessons, eco clubs, hiking clubs - connecting the children with their bodies and the environment
The children come from communities with high levels of gang violence and unemployment - yoga provides a tool to help them cope with stress
Some of the children who started yoga classes when they were 6 years old are now young leaders working in the Earthchild Project
Tribe Sober campaign manager Courage told us about his visit to the Earthchild project and how he saw the children  benefiting from the various activities
Coming from a disadvantaged background himself Courage explained how his success in life is partly due to the generosity of his supporters
He has every intention of paying it forward and helping his community and he knows that’s what our sponsored children will do in the future
Courage reminded us of how the fundraiser worked and that just R250/£12/$16 will sponsor a child for a whole year of yoga classes
So whether you are in need of some support or just want to help an underprivileged child then please go to tribesober.com and you’ll see our fundraiser 
Please help us to make our 9th Annual Fundraiser the best one yet!
More Info
Subscription membership – you can join up HERE.
To access our website, click HERE.
If you would like a free copy of our “Annual Tracker” or our e-book 66 Days to Sobriety, please email janet@tribesober.com.
If you would like to come to our Saturday afternoon Zoom Cafe as a guest and meet our community, just email janet@tribesober.com.
 
Episode Sponsor
This episode is sponsored by the Tribe Sober Membership Program.  If you want to change your relationship with alcohol then sign up todayRead more about our program and subscribe HERE
Help us to Spread the Word!
We made this podcast so that we can reach more people who need our help.  Please subscribe and share.
If you enjoyed the podcast, then please leave us a 5-star review on Apple podcasts.
Take a screenshot of your review, and DM it to Tribe Sober’s Instagram page – see PS below for instructions. We’ll send you something special to say thank you!
We release a podcast episode every Saturday morning.
You can follow Tribe Sober on Facebook, Twitter, TikTok and Instagram.
You can join our private Facebook group HERE.
PS: How to Leave a Rating/Review in Apple Podcasts (on an iOS Device)
Open the Podcasts app. EASY.
Choose “Search” from the bottom row of icons and enter the name of the show (e.g. Recover Like a Mother) into the search field.
Select the show under Shows (not under Episodes).
Scroll down past the first few episodes until you see Ratings & Reviews.
Click Write a Review underneath the displayed reviews from other listeners. You’ll then have the option to rate the show on a 5-star scale and write a review (you can rate without writing too but it’s always good to read your experience).
 

Managing Cravings with William Porter

My guest today is William Porter
William is the author of a book called Alcohol Explained and hosts a FB page of the same name.
He's a lawyer and previously served in Iraq as a member of the Parachute Regiment. 
In this episode:-
William started drinking and smoking back at the tender age of just 14 and it evolved over the years
He became curious about alcohol dependency and started delving into the science and discovering just how harmful it is. Like many of us the more he learned about how harmful it was the less he wanted to drink it!
He explained how we end up with hangxiety after drinking. Hangxiety is the term for a hangover with a good dose of anxiety mixed in, caused by chemical changes in our brain which becomes oversensitized after a drinking session.
If we drink a bottle of wine every evening, we'll develop a tolerance.  So that when we have our first glass of wine, our brain will be registering that the rest of the bottle will be following soon. And that's why it's so hard for us to stop at one glass, and why so many of us say we just don't have an off switch.
William talks about cravings, which can be intense, but actually it's a matter of fantasy. You have a thought of a drink, and then you start fantasizing about how it would be, how it would look, how it would taste. And that's why quitting altogether, and not even entertaining these thoughts, is so much easier.  He explained that it can take quite a few years to become dependent, but the problem starts when you learn.
Either consciously or subconsciously, we learn that after a drink we feel a bit low and then we need another drink to feel better. And by the time we've got to that stage, it becomes very difficult to moderate. Because every drink is giving you a desire for the next one. And once we've realised that another drink will quell the anxiety caused by the previous drink, then we will struggle to moderate.
William explained the fascinating concept of FAB. Fading Effect Bias. That tends to happen when we're a few months sober, and we start thinking back fondly to those good old drinking days.  We actually forget how bad we were, and how things went horribly wrong sometimes. We just focuse on the good times instead.
FAB is really dangerous, because that's when we start having those thoughts Oh I wasn't that bad. Maybe I could just have one glass now and again. Because we feel that we've now proved we're not an alcoholic,. But the trouble with restarting due to fab is that we'll just go back to the previous problematic drinking levels that we were at before.
Maybe we can manage to moderate for two or three weeks, but then inevitably we’ll get back to over drinking. William suggested that rather than asking ourselves are we an alcoholic, we should consider whether alcohol is taking away more than it is giving to us. And he came up with a great analogy which described alcohol as a bit of a loan shark.
We discussed sober socialising, which we agreed is tough at first, but William reminded me that feeling awkward is normal. Just think of children's parties, where the kids are hiding in their mom's dresses at the beginning and then tearing around the room screaming a couple of hours later. We decided it was a matter of feeling the awkward and doing it anyway.
Socializing also becomes easier if we get curious and observe those drinkers. Be an anthropologist. Watch how animated the drinkers are during their first hour of drinking. And then they start talking too loud, standing too close, and of course repeating those stories.  Another bonus of being an anthropologist is that we realise that we don't actually want to be like this, so it can be a valuable building block in the wall of our sobriety.
We talked about sleep, William's a bit of an expert on this topic and his books cover it in great detail. He explained about how alcohol damages the quality of our sleep. It reduces seven cycles of our valuable REM sleep  down to  about two.  He talked about REM rebound, which is fascinating and explains all those drinking dreams that we get in early sobriety.
It's such a myth that alcohol helps you sleep, because in fact it's such poor quality sleep. When you quit drinking, you may well struggle to get to sleep at first, but eventually you will sleep and you'll sleep so much better, and you'll wake up feeling great, which rarely happens in your drinking days.
William's advice to anyone struggling to get started was to write a list of all the reasons they want to keep drinking. And then when you analyze those, you'll find that they're actually false beliefs, and you can reverse them.
We cover mindset and how you can deal with these kind of limiting beliefs in our Masterclass 
The easiest and gentlest way to make a start on changing your drinking habits is to become Sober Curious. Learn as much as you can. The more you learn about the toxin that is alcohol, the less you will want to drink it.  Read William's books which are available from his website alcoholexplained.com
Joining Tribe Sober is another great way to start your sober curious journey - for an affordable monthly subscription you can learn how to ditch the drink and then go on to thrive in your alcohol free life.
More Info
Subscription membership – you can join up HERE.
To access our website, click HERE.
If you would like a free copy of our “Annual Tracker” or our e-book 66 Days to Sobriety, please email janet@tribesober.com.
If you would like to come to our Saturday afternoon Zoom Cafe as a guest and meet our community, just email janet@tribesober.com.
 
Episode Sponsor
This episode is sponsored by the Tribe Sober Membership Program.  If you want to change your relationship with alcohol then sign up todayRead more about our program and subscribe HERE
Help us to Spread the Word!
We made this podcast so that we can reach more people who need our help.  Please subscribe and share.
If you enjoyed the podcast, then please leave us a 5-star review on Apple podcasts.
Take a screenshot of your review, and DM it to Tribe Sober’s Instagram page – see PS below for instructions. We’ll send you something special to say thank you!
We release a podcast episode every Saturday morning.
You can follow Tribe Sober on Facebook, Twitter, TikTok and Instagram.
You can join our private Facebook group HERE.
PS: How to Leave a Rating/Review in Apple Podcasts (on an iOS Device)
Open the Podcasts app. EASY.
Choose “Search” from the bottom row of icons and enter the name of the show (e.g. Recover Like a Mother) into the search field.
Select the show under Shows (not under Episodes).
Scroll down past the first few episodes until you see Ratings & Reviews.
Click Write a Review underneath the displayed reviews from other listeners. You’ll then have the option to rate the show on a 5-star scale and write a review (you can rate without writing too but it’s always good to read your experience).