Confident Sober Women

• Emotional Regulation: The Missing Piece in Your Recovery Journey

  Feeling Drained Even in Sobriety? Here's Why (And What to Do About It)You got sober. You did the hard work. So why do you still feel completely emotionally exhausted?In this powerful episode of Confident Sober Women, host Shelby John dives deep into the silent struggle many sober women face—emotional dysregulation and nervous system burnout. If you're walking through life in a fog of overwhelm or feeling like you’re doing everything “right” but still running on empty, this one’s for you.Sobriety gets you out of the chaos, but it doesn’t automatically heal trauma or reset your nervous system. That’s the work of emotional sobriety—and it’s what this episode is all about.💡 Here’s what you’ll learn today:✅ Why emotional exhaustion in sobriety is not a sign of failure ✅ The difference between sobriety and emotional sobriety ✅ How to regulate your nervous system before trying to “solve” anything ✅ A 3-step roadmap to rebuild your emotional energy from the inside out ✅ Practical tools to ground your body and process emotions without judgmentShelby also shares the proven healing tools she uses in her practice like EMDR therapy, EMDR intensives, and remote neurofeedback—and how they can support deeper emotional healing, even years into sobriety.🛠️ Three Steps to Begin Rebuilding TodayRegulate First, Reflect Later – Calm your nervous system before diving into “why.” Use grounding tools like deep nasal breathing, 5-4-3-2-1, or a quick barefoot walk.Name the Emotion Without Judgment – Practice saying, “Right now, I’m noticing…” to acknowledge and release your feelings safely.Rebuild from the Root – Go deeper than symptoms. Address unresolved trauma and dysregulation with effective tools like EMDR or neurofeedback.If you're ready to stop white-knuckling your emotions and start truly healing, this episode offers compassionate insight and doable steps to start feeling better now.🎧 Don’t forget to hit subscribe and share this episode with a sober sister or any woman you know who’s navigating emotional overwhelm—even if she’s not in recovery.📍 Want deeper support? 👉 Learn about EMDR Intensives 👉 Explore Remote Neurofeedback Programs✨ Emotional exhaustion doesn't mean you're not strong. It means your body is asking for deeper care—and you absolutely deserve that.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.

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  9:17
• Slender for Good: Sustainable Nutrition Over Dieting

  In this transformative episode of the Confident Sober Women podcast, Dr. Ginny Trierweiler unveils a deeply personal and scientifically-backed journey of health transformation that will challenge everything you thought you knew about dieting, nutrition, and wellness.Dr. Trierweiler shares her powerful personal story of hitting rock bottom at 55 - struggling with chronic pain, pre-diabetes, and feeling trapped in a body that was rapidly deteriorating. Her pivotal moment came while working in nursing homes, witnessing individuals in their 60s and 70s losing their independence.Breaking the Dieting CycleWhy traditional calorie-cutting approaches are actually making metabolic health WORSEHow 70% of food in our environment is processed and destructive to our healthThe critical difference between calories and nutrientsWhy intuitive eating can be dangerous for those struggling with health challengesEmotional and Physical TransformationDr. Trierweiler candidly discusses:Overcoming alcohol dependencyDealing with chronic pain through nutritionReconnecting with her body's true needsThe emotional journey of healing beyond just physical symptomsRevolutionary Nutrition PrinciplesDr. Trierweiler breaks down her evidence-based approach to nutrition, revealing:Abundant Nutritious Eating: Contrary to restrictive diets, she advocates eating MORE of the right foodsNutrient Density Over Calorie Counting: Understanding how what you eat matters more than how muchHolistic Healing: Addressing gut health, hormones, and cellular nutritionSustainable Lifestyle Changes: Creating a approach that feels liberating, not restrictiveMindset Shifts for Lasting ChangeBreaking free from food and alcohol addictionUnderstanding the dopamine vs. serotonin response to foodCreating positive emotions around healthy habitsTreating nutrition as self-care, not punishmentConnect:Book Waitlist: Slender for Good Book WaitlistWebsite: Slender for GoodFacebook: Ginny TrierweilerLinkedIn: Ginny TrierweilerInstagram: @drginnytrierweilerSupport 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.

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  44:40
• Master Your Emotions: Unlock Calmness in Sobriety Today

  In this powerful episode of Confident Sober Women, host Shelby welcomes Julie Bloom, a recovery coach and mental health trainer who shares her inspiring 7-year sobriety journey that began with an unexpected "gift of illness."Episode Highlights:Julie reveals how severe burnout, PTSD, and vertigo became catalysts for her sobriety journey after 20 years as a college Spanish teacher. As a former "well-caffeinated and chardonnay working mom," Julie describes how her alcohol dependence developed while balancing career demands with raising a young daughter.The conversation explores how serious health challenges—including debilitating vertigo—forced Julie to stop drinking and began her recovery, initially through audiobooks and podcasts like The Bubble Hour while isolated "in the corner of her sectional."Key Insights on Recovery:Identity Transformation: Julie discusses how sobriety required creating a new identity after leaving her tenured teaching position, leading to certification as both a professional and recovery coach.Emotional Regulation: Learn practical techniques for managing emotions, including mindfulness, journaling, and "adaptive thinking"—giving the appropriate amount of time, space, and energy to situations.Creativity in Recovery: Discover how breaking free from addiction cycles unleashes creative potential, providing the "clarity, bandwidth, and energy" needed to envision and build a fulfilling life.Midlife Challenges: The episode addresses how perimenopause, career dissatisfaction, and relationship issues often intersect with recovery journeys, creating what Julie calls a "shitty planet alignment."Julie shares her journey of professional reinvention, becoming a mental health trainer and speaker who helps others develop resilience and adaptability. She emphasizes the importance of community and altruism in recovery, including her work with SheRecovers.Shelby and Julie discuss how ADHD symptoms can intensify during perimenopause due to decreasing estrogen levels, highlighting the need for neurological approaches to healing beyond traditional talk therapy.This episode provides valuable insights for women seeking sobriety and emotional well-being, particularly during significant life transitions. For more information, follow Julie at juliebloomworld on Instagram, Facebook, and LinkedIn, or email julie@juliebloomworld.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.

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  46:02
• Rewire Your Brain: Practical and Therapeutic Tools For Calming Anxiety in Sobriety

  Why You're Always Anxious (And How To Regulate Your Nervous System) Welcome back to The Confident Sober Women Podcast! I’m your host, Shelby John, sober therapist, EMDR therapist, and fellow woman in recovery. In today’s solo episode, we’re diving into a topic that comes up constantly with my clients, friends, and even in my own life: nervous system regulation.You might say, “Why am I always anxious?” or “Why do I feel overwhelmed when nothing’s even wrong?” If that sounds familiar, this episode is for you. We’ll explore why your anxiety often seems to appear out of nowhere, what’s really happening in your body, and the powerful science-backed tools you can use to feel calm, clear, and in control—especially in sobriety.Here’s what you’ll learn: ✔️ What your nervous system actually does (think of it like your body’s operating system) ✔️ How trauma, stress, and addiction keep your system in fight-or-flight—even when you’re safe ✔️ Why nervous system regulation is crucial to sustainable sobriety ✔️ Three simple tools to use TODAY to reduce anxiety and regain calm:The Physiological Sigh (a proven breath technique straight from neuroscience)Orienting to Safety (a quick somatic practice to ground your body)Name It to Tame It (a powerful brain hack to reduce emotional reactivity by 50%)Plus, I share how EMDR therapy and remote neurofeedback go beyond talk therapy to retrain your brain and heal anxiety and trauma at the root. These tools are especially helpful for women who’ve been sober a year or more and are craving deeper healing and emotional freedom.If you’re ready to stop white-knuckling your day and finally feel peace in your body—this episode will show you exactly how to start.🔗 Want to try remote neurofeedback from home? Learn more about my program and see if it’s right for you at shelbyjohn.com 💥 It’s available to women worldwide—no license limitations!✨ Share this with a sober sister who needs to hear it, and don’t forget to subscribe, rate, and review the podcast so we can reach more incredible women just like you.You are not alone. You are not broken. And you don’t have to stay stuck in anxiety. 💛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.

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  19:18
• Breaking Free: Modern Sobriety Paths That Lead To Self-Actualization

  In this insightful conversation, Shelby welcomes Amanda Kuda, author of "Unbottled Potential," to discuss different pathways to sobriety and the importance of finding what resonates with you personally.Amanda shares her journey to sobriety, which began when she realized her weekend drinking habits were counteracting her weekday personal development work. Despite not hitting "rock bottom" or fitting traditional addiction narratives, she recognized alcohol was preventing her from becoming her most authentic self.Key Takeaways:Amanda's approach to sobriety came from a spiritual angle, studying influencers like Wayne Dyer, Marianne Williamson, and Gabby BernsteinBoth women discuss how there are multiple valid paths to recovery beyond the 12-step modelThe skills of emotional regulation and sitting with discomfort are essential for long-term sobrietyJournaling prompt: "Wait, what am I thinking?" can help process emotions that might trigger drinkingLearning to name your emotions and accept all feelings as valid helps reduce emotional volatilityAmanda emphasizes that you don't need to have a "drinking problem" for alcohol to be a problem in your life. If it's preventing you from being your most authentic self, that's reason enough to question your relationship with it.Shelby highlights how recent research, including the 2025 Surgeon General's report, confirms that no amount of alcohol is safe for consumption, supporting the decision to live alcohol-free regardless of where you fall on the spectrum of use.This conversation powerfully illustrates that recovery doesn't always fit into prescribed models - what matters most is finding an approach that resonates with you and leads to a better life.Connect with Amanda Kuda:Website: amandakuda.comInstagram: @amandakudaTikTok: @amanda.kudaFacebook: amandakudaLinkedIn: amandakudaBook - Unbottled Potential: AmazonAre you ready to explore your relationship with alcohol from a fresh perspective? This episode offers compassionate insights for anyone questioning their drinking habits, regardless of where you are on your 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.

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  38:46

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