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In episode 246 of the Sober Vibes Podcast, I sit down with Melissa McKinney, licensed addictions counselor, artist, and author, to talk about what truly keeps recovery strong, especially as sobriety evolves over the years.

Melissa shares what changes from year seven to year thirteen alcohol-free, and we dive into the four most important areas that help you stay grounded, self-aware, and emotionally connected long after you quit drinking.

From burnout and art-driven healing to boundaries, trusted circles, and emotional sobriety, this conversation is packed with wisdom, honesty, and hope.

What You Will Learn In This Episode:

• Lessons from 13 years alcohol-free and how clarity replaces chaos
• Healing a mental breakdown through art, reflection, and self-compassion
• Boundaries as a form of protection, peace, and integrity
• How self-awareness helps you recognize triggers, body cues, and old patterns
• Connection-building and clear, kind communication
• Accountability without shame using “I” statements

If you’re ready to strengthen your recovery, protect your peace, and continue growing beyond early sobriety, this conversation will inspire you to keep showing up for yourself in new ways.

🎧 Listen now: The 4 Most Important Areas to Focus On in Sobriety with Melissa McKinney: Boundaries, Emotional Growth, and Healing Beyond Year 7

Connect with Melissa:

Website

PODCAST SPONSOR:

This episode is sponsored by Soberlink, a trusted accountability tool for anyone navigating early recovery. Whether you're rebuilding trust with loved ones or want more structure in your sobriety, Soberlink offers a discreet and empowering way to stay on track.

Sober Vibes listeners, sign up HERE and claim our $100 Enrollment Bonus.

This episode is sponsored by ExactNature, a trusted holistic tool for anyone navigating recovery and sobriety. Use code SV25 at checkout to save on your order. Click here to shop and save.

Grab my Masterclass for Free:

Gain access to my Masterclass when you submit a review on iTunes. Email me sobervibes@gmail.com with a screenshot of the review, and I

🎙️ Ready for your Fall Reset?
The Sobriety Circle is where women come together to quit drinking, stay sober, and build emotional sobriety that actually lasts in an extremely supportive community that gets it.

✨ Join now and get:
💛 $10 off your first month (monthly plan only — use code FALLRESET)
🎥 Free Sober Breakthrough Session + 📖 Free Sober Vibes book when you join the 6-month membership

Thank you for listening! Help the show by Rating, Reviewing, and/or Subscribing to the Sober Vibes Podcast.

Connect w/ Courtney:
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Order the Sober Vibes Book

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Feeling anxious after a drink or even the next morning? You’re not imagining it. Alcohol might feel calming in the moment, but it actually triggers your body’s stress response and keeps you stuck in an anxiety loop.

In episode 245 of the Sober Vibes Podcast, I break down the science behind alcohol-induced anxiety and share practical ways to soothe your nervous system without reaching for a drink. You’ll learn how to replace the alcohol ritual with nourishing, calming alternatives that truly bring relief.

What You Will Learn In This Episode:

• Why alcohol spikes cortisol and worsens anxiety
• How drinking to relax creates a cycle of stress and poor sleep
• Calming, healthy drinks that actually help—herbal teas, adaptogenic tonics, CBD seltzers, and electrolyte mocktails
• Simple daily habits to shift from anxious to grounded
• How support inside the Sobriety Circle helps you build real calm and confidence

If you’re ready to break free from the alcohol-anxiety cycle and find peace that lasts, this episode will give you the science, the swaps, and the support to do it.

Listen now: From Alcohol-Induced Anxiety to Calm: What to Drink Instead of Alcohol for Anxiety Relief.

Resources Mentioned:

Electrolyte- ReLyte, use code "sobervibes" at checkout to save

In the Flow Book

PODCAST SPONSOR:

This episode is sponsored by Soberlink, a trusted accountability tool for anyone navigating early recovery. Whether you're rebuilding trust with loved ones or want more structure in your sobriety, Soberlink offers a discreet and empowering way to stay on track.

Sober Vibes listeners, sign up HERE and claim our $100 Enrollment Bonus.

This episode is sponsored by ExactNature, a trusted holistic tool for anyone navigating recovery and sobriety. Use code SV25 at checkout to save on your order. Click here to shop and save.

Grab my Masterclass for Free:

Gain access to my Masterclass when you submit a review on iTunes. Email me sobervibes@gmail.com with a screenshot of the review, and I will send you the code to unlock my Masterclass for free!

Hope thi

🎙️ Ready for your Fall Reset?
The Sobriety Circle is where women come together to quit drinking, stay sober, and build emotional sobriety that actually lasts in an extremely supportive community that gets it.

✨ Join now and get:
💛 $10 off your first month (monthly plan only — use code FALLRESET)
🎥 Free Sober Breakthrough Session + 📖 Free Sober Vibes book when you join the 6-month membership

Thank you for listening! Help the show by Rating, Reviewing, and/or Subscribing to the Sober Vibes Podcast.

Connect w/ Courtney:
Instagram
Join the Sobriety Circle

Apply for 1:1 Coaching
Order the Sober Vibes Book

Text Me!

Have you ever tried to quit drinking and thought, “Why is this so hard? Shouldn’t it be easier?” You’re not alone. Quitting alcohol often feels harder than it should not because you’re weak, but because alcohol changes your brain chemistry, your coping patterns, and the way you deal with stress.

In episode 244 of the Sober Vibes Podcast, I’m breaking down the real reasons quitting feels so challenging and what actually makes it easier. Whether you’re sober curious, in your first 30 days without alcohol, or stuck in the stop-start cycle, this conversation will help you see that you don’t need more willpower, you need better tools and support.

What You'll Learn in this Episode:

• How alcohol impacts your brain and fuels alcohol-induced anxiety
• Why drinking to cope with alcohol and stress makes quitting feel impossible
• How relying on alcohol speeds up alcohol and aging in your body and skin
• Why trying to stop drinking with willpower alone often fails
• The freedom that comes when you stop drinking every night and start building new habits
• How a sober coach can help you break the cycle and finally follow through

If you’ve been telling yourself you should be able to do this alone, this episode is your reminder: you’re not broken, you just need the right support.

Listen now: Why Quitting Alcohol Feels Harder Than It Should (and Real Help to Finally Stop Drinking)

PODCAST SPONSOR:

This episode is sponsored by Soberlink, a trusted accountability tool for anyone navigating early recovery. Whether you're rebuilding trust with loved ones or want more structure in your sobriety, Soberlink offers a discreet and empowering way to stay on track.

Sober Vibes listeners, sign up HERE and claim our $100 Enrollment Bonus.

This episode is sponsored by ExactNature, a trusted holistic tool for anyone navigating recovery and sobriety. Use code SV25 at checkout to receive a discount on your order. Click here to shop and save.

Grab my Masterclass for Free:

Gain access to my Masterclass when you submit a review on iTunes. Email me sobervibes@gmail.com with a screenshot of the review, and I will send you the code to unlock my Masterclass for free!

Hope this episode helps you today, and thank you for tuni

🎙️ Ready for your Fall Reset?
The Sobriety Circle is where women come together to quit drinking, stay sober, and build emotional sobriety that actually lasts in an extremely supportive community that gets it.

✨ Join now and get:
💛 $10 off your first month (monthly plan only — use code FALLRESET)
🎥 Free Sober Breakthrough Session + 📖 Free Sober Vibes book when you join the 6-month membership

Thank you for listening! Help the show by Rating, Reviewing, and/or Subscribing to the Sober Vibes Podcast.

Connect w/ Courtney:
Instagram
Join the Sobriety Circle

Apply for 1:1 Coaching
Order the Sober Vibes Book

Text Me!

Have you ever told yourself, “It’s just one glass, it can’t hurt”? The truth is, even small amounts of alcohol come with hidden health risks, especially for women. From cancer risk to anxiety, poor sleep, and faster aging, that nightly glass of wine costs more than you think.

In episode 243 of the Sober Vibes Podcast, I’m pulling back the curtain on the silent costs of “just one glass” and why being honest about alcohol is the first step to real freedom. If you’ve been bargaining with yourself or stuck in the moderation cycle, this conversation will help you shift your sober mindset and see why quitting for good is worth it.

What You'll Learn In This Episode:

• The link between light drinking and higher cancer risk
• How alcohol disrupts hormones, sleep, and increases alcohol-induced anxiety
• Why “just one” fuels poor rest and the cycle of alcohol relapse
• The connection between alcohol and aging, and why your skin changes after quitting
• The emotional exhaustion of trying to drink less alcohol, but never feeling at peace
• How a sober coach can give you the tools and accountability to stop bargaining with yourself

If you’re telling yourself “just one glass” isn’t a big deal, this episode will show you the truth and remind you that freedom, confidence, and health are waiting on the other side.

Listen now: The Silent Costs of “Just One Glass”: Alcohol and Health Risks Every Woman Should Know (and How to Quit Drinking for Good)

And if you’re looking for help quitting alcohol, that’s exactly what I do in my coaching sessions. Together, we’ll build habits and tools that actually work so you don’t have to white-knuckle sobriety alone.

Resources Mentioned:

Sober 1:1 Coaching

The Sobriety Circle

The After-Emotional Sobriety Guide

Subscribe to the Sober Vibes Podcast on YouTube

Free Resources

Ghost Mugs

In the Flow Book

Episode 201 with Bria

PODCAST SPONSOR:

This episode is sponsored by Soberli

🎙️ Ready for your Fall Reset?
The Sobriety Circle is where women come together to quit drinking, stay sober, and build emotional sobriety that actually lasts in an extremely supportive community that gets it.

✨ Join now and get:
💛 $10 off your first month (monthly plan only — use code FALLRESET)
🎥 Free Sober Breakthrough Session + 📖 Free Sober Vibes book when you join the 6-month membership

Thank you for listening! Help the show by Rating, Reviewing, and/or Subscribing to the Sober Vibes Podcast.

Connect w/ Courtney:
Instagram
Join the Sobriety Circle

Apply for 1:1 Coaching
Order the Sober Vibes Book

Text Me!

Have you ever wondered what happens after you quit drinking? The first 30 days alcohol-free can feel like a rollercoaster, but your body starts healing almost immediately. From your skin to your sleep, incredible changes happen when you stop pouring that nightly glass of wine.

In episode 242 of the Sober Vibes Podcast, I’m walking you through the most significant body and mind shifts you can expect in your first month without alcohol so you know what’s normal, what’s temporary, and why it’s worth it.

Here’s what you’ll learn in this episode:

• How alcohol-induced anxiety lifts once your nervous system resets
• The surprising connection between alcohol and skin (hello hydration and glow!)
• Why 30 days without alcohol can transform your sleep, mood, and energy
• What really happens when you stop drinking every night
• Why giving up that nightly glass of wine isn’t deprivation t’s freedom
• The confidence boost that comes with proving to yourself that you can do it

Whether you’re sober curious, shaky in early sobriety, or just ready to feel better, this episode will give you the clarity and motivation you need to keep going.

Listen now: What Happens After You Quit Drinking? 6 Body Changes You’ll Experience in the First 30 Days Without Alcohol.

And if you want support getting through those first 30 days, that’s exactly what I do with my 1:1 sober coaching clients. Together, we build tools, structure, and accountability so you don’t have to do it alone.

Resources Mentioned:

Sober 1:1 Coaching

The Sobriety Circle

The After-Emotional Sobriety Guide

Subscribe to the Sober Vibes Podcast on YouTube

Free Resources

RELYTE HYDRATION use code "sobervibes" at checkout

SEED probiotic

PODCAST SPONSOR:

This episode is sponsored by Soberlink, a trusted accountability tool for anyone navigating early recovery. Whether you're rebuilding trust with loved ones or want more structure in your sobriety, Soberlink offers a discreet and empowering way to stay on track.

🎙️ Ready for your Fall Reset?
The Sobriety Circle is where women come together to quit drinking, stay sober, and build emotional sobriety that actually lasts in an extremely supportive community that gets it.

✨ Join now and get:
💛 $10 off your first month (monthly plan only — use code FALLRESET)
🎥 Free Sober Breakthrough Session + 📖 Free Sober Vibes book when you join the 6-month membership

Thank you for listening! Help the show by Rating, Reviewing, and/or Subscribing to the Sober Vibes Podcast.

Connect w/ Courtney:
Instagram
Join the Sobriety Circle

Apply for 1:1 Coaching
Order the Sober Vibes Book

Text Me!

Do you reach for a drink at the end of a stressful day, thinking it will help you relax? You’re not alone. Stress is one of the biggest triggers for drinking but alcohol and stress are more connected than most people realize.

In episode 241 of the Sober Vibes Podcast, I’m breaking down the hidden link between alcohol and burnout, why that “relief” you feel is temporary, and how alcohol quietly fuels anxiety, poor sleep, and exhaustion. You’ll also learn what to do instead so you can handle stress in healthy, lasting ways.

Here’s what you will learn in this episode:

• Why alcohol spikes cortisol and disrupts your nervous system
• How alcohol and sleep are connected (and why rest improves without booze)
• The burnout cycle: stress → drink → poor sleep → more stress → repeat
• Why emotional avoidance keeps you stuck—and how to start practicing emotional sobriety
• Simple daily rituals to relax without pouring a drink
• How support from a sober coach can help you break the stress-drink-burnout cycle

If you’ve been telling yourself alcohol is the answer to stress, this episode will show you the truth and give you tools to relax without it.

And if you’re ready for extra support, that’s exactly what I do with my clients. Coaching gives you tools that actually work, so you don’t have to white-knuckle stress on your own.

Resources Mentioned:

Sober 1:1 Coaching

The Sobriety Circle

The After-Emotional Sobriety Guide

Subscribe to the Sober Vibes Podcast on YouTube

Free Resources

PODCAST SPONSOR:

This episode is sponsored by Soberlink, a trusted accountability tool for anyone navigating early recovery. Whether you're rebuilding trust with loved ones or want more structure in your sobriety, Soberlink offers a discreet and empowering way to stay on track.

Sober Vibes listeners get $50 off their device!
Grab your discount here!

Grab my Masterclass for Free:

Gain access to my Masterclass when yo

🎙️ Ready for your Fall Reset?
The Sobriety Circle is where women come together to quit drinking, stay sober, and build emotional sobriety that actually lasts in an extremely supportive community that gets it.

✨ Join now and get:
💛 $10 off your first month (monthly plan only — use code FALLRESET)
🎥 Free Sober Breakthrough Session + 📖 Free Sober Vibes book when you join the 6-month membership

Thank you for listening! Help the show by Rating, Reviewing, and/or Subscribing to the Sober Vibes Podcast.

Connect w/ Courtney:
Instagram
Join the Sobriety Circle

Apply for 1:1 Coaching
Order the Sober Vibes Book

Text Me!

Are you stuck in the “I’ll quit someday” cycle? Maybe you’ve promised yourself you’ll stop drinking after the holidays, once work slows down, or when life feels less stressful. But here’s the truth: waiting for someday only keeps you trapped.

In this episode of the Sober Vibes Podcast, I’m sharing six practical tips to quit drinking that will help you finally take action. Whether you want to commit to 30 days without alcohol, learn how to stop drinking every night, or break free from the habit of drinking wine to cope with stress.

What You Will Learn In This Episode:

• Why bargaining with alcohol keeps you stuck in the moderation cycle
• How focusing on one day at a time makes sobriety less overwhelming
• Simple ways to create emotional safety nets so you don’t cave under pressure
• How to replace the “reward loop” of alcohol with healthier habits
• Why taking messy action matters more than waiting until you feel ready
• The power of finding a sober community and the right support system

If you’ve been telling yourself you’ll quit “someday,” this episode will show you how to start today.

Resources Mentioned:

Sober 1:1 Coaching

The Sobriety Circle

The After-Emotional Sobriety Guide

Subscribe to the Sober Vibes Podcast on YouTube

Free Resources

PODCAST SPONSOR:

This episode is sponsored by Soberlink, a trusted accountability tool for anyone navigating early recovery. Whether you're rebuilding trust with loved ones or want more structure in your sobriety, Soberlink offers a discreet and empowering way to stay on track.

Sober Vibes listeners get $50 off their device!
Grab your discount here!

Hope this episode helps you today, and welcome to season 7!

🎙️ Ready for your Fall Reset?
The Sobriety Circle is where women come together to quit drinking, stay sober, and build emotional sobriety that actually lasts in an extremely supportive community that gets it.

✨ Join now and get:
💛 $10 off your first month (monthly plan only — use code FALLRESET)
🎥 Free Sober Breakthrough Session + 📖 Free Sober Vibes book when you join the 6-month membership

Thank you for listening! Help the show by Rating, Reviewing, and/or Subscribing to the Sober Vibes Podcast.

Connect w/ Courtney:
Instagram
Join the Sobriety Circle

Apply for 1:1 Coaching
Order the Sober Vibes Book

Text Me!

Did your summer sobriety not go as planned? Maybe you set out for a sober summer, tried Dry July, or gave Alcohol-Free August a shot, but somewhere along the way, things slipped. If that happened to you, I want you to know you’re not alone.

In episode 239 of the Sober Vibes podcast, I’m sharing how you can personally reset after this season if it didn’t go the way you wanted. My goal is to provide you with genuine encouragement and practical tools to help you keep moving forward.

Here’s what you will learn:

• Why shame keeps you stuck after a slip or alcohol relapse, and how to shift into curiosity instead
• How I re-anchor into my “why” and set fresh intentions each season
• Simple rituals that help me stop drinking urges in their tracks and stay grounded
• What it looks like to build a strong sober mindset, even when your summer didn’t feel perfect
• Why fall is the perfect time for a reset if you’re looking for help quitting alcohol or tips on how to drink less alcohol

You don’t have to wait until January 1st to start over. You can reset right now and move into fall with clarity, strength, and a new sense of confidence in your alcohol-free journey.

Resources Mentioned:

Sober 1:1 Coaching

The Sobriety Circle

The After-Emotional Sobriety Guide

Subscribe to the Sober Vibes Podcast on YouTube

Free Resources

PODCAST SPONSOR:

This episode is sponsored by Soberlink, a trusted accountability tool for anyone navigating early recovery. Whether you're rebuilding trust with loved ones or want more structure in your sobriety, Soberlink offers a discreet and empowering way to stay on track.

Sober Vibes listeners get $50 off their device!
Grab your discount here!

Hope this episode helps you today, and thank you for a wonderful season 6!

🎙️ Ready for your Fall Reset?
The Sobriety Circle is where women come together to quit drinking, stay sober, and build emotional sobriety that actually lasts in an extremely supportive community that gets it.

✨ Join now and get:
💛 $10 off your first month (monthly plan only — use code FALLRESET)
🎥 Free Sober Breakthrough Session + 📖 Free Sober Vibes book when you join the 6-month membership

Thank you for listening! Help the show by Rating, Reviewing, and/or Subscribing to the Sober Vibes Podcast.

Connect w/ Courtney:
Instagram
Join the Sobriety Circle

Apply for 1:1 Coaching
Order the Sober Vibes Book