Simple Wellness Routines That Actually Help Mental Health With Cameron Rogers

Mental health routines don’t have to be complicated to make a real difference. In this episode, Sonia and Kathleen sit down with Cameron Rogers to talk about the small, realistic practices that help regulate anxiety, quiet racing thoughts, and support emotional wellbeing. Cameron Rogers is the founder and host of the Conversations with Cam podcast and uses her unfiltered voice and humor to create a safe space online for honest conversations about motherhood, mental health, and personal growth. As a mental health advocate, community curator, and mom, Cameron’s audience connects with her authentic approach to navigating life’s challenges. She is also the creator of Quiet Your Mind and Busy Your Hands, a product that blends journaling prompts, coloring affirmations, and reflection to help people reconnect with creativity and calm—an idea inspired by her recovery from a concussion that forced her to step away from screens and rediscover the power of simple, analog practices.In this conversation, Sonia, Kathleen, and Cameron explore the realities of caring for mental health in a busy world. They discuss anxiety, ADHD, productivity culture, and how motherhood can reshape the way we think about self-care. The episode touches on questions many women are asking: how journaling can interrupt spiraling thoughts, why hydration and movement affect mood, and how creating small rituals—like journaling spaces or “calm corners”—can help regulate the nervous system during stressful moments.The discussion also highlights practical tools Cameron uses regularly. Journaling becomes a central theme as a way to release thoughts onto paper and reduce anxiety. Cameron shares how simple prompts, gratitude practices, and even word-dump journaling can make the habit approachable. They also explore how environment affects emotional regulation through lighting, texture, and calming spaces, and how modern wellness culture can sometimes create unrealistic pressure to maintain the “perfect” routine.Later in the episode, the conversation shifts to substance use and mindfulness. Cameron explains why she stepped away from alcohol after noticing it worsened her anxiety, and mindful cannabis use, dopamine-seeking behaviors linked to ADHD, and Cameron’s experience with microdosing and a guided psychedelic journey that helped her process lingering stress and identity shifts after leaving her corporate career.This is Sisters in Sobriety, the support community that helps women change their relationship with alcohol. Check out our substack for extra tips, tricks and resources.Episode Highlights00:00 Introduction to Cameron Rogers and her work01:40 The concussion that changed Cameron’s mental health practices03:00 Growing up in a high-performance environment05:00 When self-care becomes obsessive07:10 How journaling became Cameron’s core practice10:00 Using journaling to calm anxiety12:15 Gratitude practices for shifting mindset13:30 Creating “calm corners” for nervous system regulation15:00 Sensory elements that create calm spaces18:00 Hydration and mental clarity22:30 Mindful cannabis use and creativity24:00 Cameron’s decision to stop drinking alcohol26:30 Addiction, dopamine, and ADHD32:00 Cameron’s psychedelic therapy experience39:30 Using affirmations to shift inner dialogue43:00 Reframing exercise as mental health support47:00 Letting go of the “perfect” wellness routineCameron's LinksInstagram: @cameronoaksrogers Substack: Fill Your CupSIS Links💌 Sisters In Sobriety Substack – where the magic (and the mocktail recipes) happen📬 Sisters In Sobriety Email📸 Sisters In Sobriety Instagram🌐 Kathleen’s Website Kathleen does not endorse any products mentioned in this podcast📸 Kathleen’s Instagram Hosted on Acast. See acast.com/privacy for more information.

Licensed clinical psychologist and bestselling author Dr. Sherrie Campbell joins us for a powerful conversation about toxic family dynamics, emotional abuse, and the complicated path toward family estrangement. In this episode, Sonia and Kathleen explore how unhealthy family relationships can shape self-worth, boundaries, and coping mechanisms—including substance use—and how women can begin to reclaim their lives. Dr. Campbell is a nationally recognized expert on family estrangement, author of Adult Survivors of Toxic Family Members, a TEDx speaker, and host of the top 1% podcast Sherapy Sessions: Cutting Toxic Family Ties. Together, they unpack the realities of emotionally abusive parenting, boundary setting, and the courage it takes to choose healing.The conversation explores difficult but deeply relatable questions: What actually qualifies as emotional abuse in a family system? Why do so many adult children struggle to recognize toxic dynamics while they’re living inside them? How do manipulation, triangulation, guilt, and silent treatment shape a child’s development—and how do those patterns follow people into adulthood? The episode also examines how family trauma can intersect with coping behaviors like alcohol use, why estrangement is often misunderstood, and how protective distance can become an act of self-respect rather than rejection.Dr. Campbell shares parts of her own story of growing up in a deeply dysfunctional family system and the decades-long process that ultimately led her to cut contact with her mother. She walks through the moment that finally broke the cycle, the years of boundary setting that preceded it, and the grief that often accompanies estrangement. The conversation closes with reflections on healing, journaling as a lifelong practice, and what it means to build a chosen life outside of family dysfunction.This is Sisters in Sobriety, the support community that helps women change their relationship with alcohol. Check out our substack for extra tips, tricks and resources.Episode Highlights00:00 – Introducing Dr. Sherrie Campbell and the topic of toxic family relationships02:30 – Why family estrangement is often misunderstood04:10 – The difference between single-incident conflict and chronic family dysfunction05:40 – Why parents are responsible for repairing relationships with their children07:20 – How boundaries are meant to preserve relationships, not destroy them08:10 – The common behaviors of emotionally abusive parents10:15 – Why emotional abuse can be difficult to recognize inside families11:00 – A personal example of subtle emotional humiliation12:30 – Emotional abuse vs. emotional neglect explained14:00 – What “protective estrangement” really means15:30 – The metaphor of the house, yard, and fence for setting boundaries18:30 – Why estrangement usually follows decades of boundary violations21:00 – How long many adult children try to repair relationships before cutting ties24:00 – The intersection of childhood trauma and substance use25:00 – Why people turn to alcohol or other coping behaviors27:30 – Lessons learned from working with addiction recovery groups29:30 – What changes internally when someone gets sober31:00 – Why addiction recovery requires responsibility and self-respect33:30 – The first steps toward healing from family trauma36:30 – Rebuilding self-trust after toxic parenting39:00 – Dr. Campbell’s personal healing practices and journaling ritual41:00 – Breaking generational cycles through love and conscious parentingDr. Sherrie's LinksLink to TEDx talk: https://youtu.be/deyHwDkG7oc?si=vy7p-wD6MvgwCfR-Instagram: https://www.instagram.com/dr.sherrie/SIS Links💌 Sisters In Sobriety Substack – where the magic (and the mocktail recipes) happen📬 Sisters In Sobriety Email📸 Sisters In Sobriety Instagram🌐 Kathleen’s Website Kathleen does not endorse any products mentioned in this podcast📸 Kathleen’s Instagram Hosted on Acast. See acast.com/privacy for more information.

Sonia and Kathleen sit down with Heather Francis, host of the Midlife Moves Podcast. Heather is an entrepreneur and mom of four who brings a lived-experience perspective to conversations around identity, self-trust, and personal growth. She speaks as a woman who has learned, often through trial and error, what it means to evolve, recalibrate, and choose herself more intentionally.Together, they explore what really happens in our forties and fifties: shifting identities, perimenopause, strength training, sleep disruption, protein intake, and the unexpected grief that can come when children grow up and roles change. Together, they unpack how to move through midlife with intention rather than fear—and how movement, community, and curiosity can help women feel strong, clear, and empowered in this next chapter.The conversation weaves through questions many women are quietly asking: Why does anxiety spike in perimenopause? Why does sleep suddenly fall apart at 1:00 AM? Why does cardio stop working the way it used to? How much protein do women actually need in midlife? What role do magnesium, creatine, and recovery days play in hormonal health? How do friendships, identity, and self-definition evolve when the “mom” role begins to shift?Heather shares practical insights around strength training versus excessive cardio, mobility work, rest days, over-exercising, wearable technology, alcohol’s impact on sleep, sugar spikes, and the importance of fueling the body with whole-food protein sources. The discussion touches on cognitive health in midlife, research around creatine for women, bloodwork-guided supplementation, anxiety management, and why connection is foundational for both brain health and emotional resilience. Rather than extreme reinvention, the theme becomes small, intentional adjustments that support longevity, muscle preservation, sleep quality, and overall wellness.Heather opens up about her identity crisis when her children began leaving home, the depression that followed, the isolation of rediscovering herself alone, and the courage it took to ask: Who am I beyond caretaker, wife, and mother? The conversation moves into friendship shifts, gym communities, saying yes to coffee dates, and redefining confidence outside of labels. In a powerful closing reflection, Heather offers a reframe for midlife: not as decline, but as possibility—a second act that doesn’t require blowing up your life, just choosing more intentionally within it.This is Sisters in Sobriety, the support community that helps women change their relationship with alcohol. Check out our substack for extra tips, tricks and resources.Highlights00:00 – Introduction to Heather Francis and Midlife Moves02:00 – Identity crisis when children grow up04:00 – Realizing midlife is a second act, not an ending05:00 – Perimenopause conversations we wish existed06:00 – Hormones, anxiety, and 1:00 AM wakeups07:00 – Why movement helped anxiety more than medication08:00 – Cardio vs. strength training in midlife09:00 – What strength training actually looks like13:00 – Yoga, mobility, and emotional release15:00 – Signs you may be over-exercising17:00 – Magnesium, meditation, and sleep hygiene19:00 – Alcohol’s impact on sleep quality20:00 – Wearables, tracking, and number obsession21:00 – Sugar’s effect on sleep and recovery23:00 – Nutrition, fueling, and hormone support27:00 – Protein myths and whole-food sources34:00 – Creatine, cognitive health, and supplements38:00 – Friendship shifts and loneliness in midlife44:00 – Redefining identity beyond “mom”46:00 – The message of midlife: possibility and intentional changeHeather's Links https://www.instagram.com/themidlifemovespodcast/midlifemoves.co SIS Links💌 Sisters In Sobriety Substack – where the magic (and the mocktail recipes) happen📬 Sisters In Sobriety Email📸 Sisters In Sobriety Instagram🌐 Kathleen’s Website Kathleen does not endorse any products mentioned in this podcast📸 Kathleen’s Instagram Hosted on Acast. See acast.com/privacy for more information.

Sonia sits down with Sean Dadashi, co-founder of Rosebud, an AI-guided journaling app built to deepen self-reflection, emotional awareness, and intentional healing. Together, they explore how journaling can move beyond venting and become a powerful tool for insight — helping you recognize emotional patterns, understand triggers, and reshape the internal narratives that shape sobriety and personal growth.The conversation expands into the evolving role of AI in mental health and self-development. They discuss how guided prompts, voice journaling, emotional tagging, and pattern recognition can make reflection more accessible — especially for those intimidated by a blank page. At the same time, they examine the importance of keeping therapy, community, and real human connection at the center of healing, while using technology as a supportive tool rather than a replacement.Sonia and Sean also walk through specific journaling practices, including Rose-Bud-Thorn reflections, somatic journaling, gratitude work, boundary-setting exercises, and intention setting. They explore how Rosebud can support therapy preparation, unsent letters, difficult conversations, and voice-based emotional processing.Throughout the episode, they highlight how digital journaling can help expand emotional vocabulary, identify recurring behavioral patterns, and deepen therapeutic work between sessions.On a more personal note, Sonia shares her love of pen-to-paper journaling — the colored pens, the bedside rituals — and reflects on what it means to shift from analog habits to digital tools in a way that enhances, rather than replaces, the reflective experience.This is Sisters in Sobriety, the support community that helps women change their relationship with alcohol. Check out our substack for extra tips, tricks and resources.Highlights00:00 — Introduction to Sean Dadashi and the mission behind Rosebud01:45 — Sean’s early relationship with journaling during family divorce04:10 — Moving from handwritten journals to digital reflection06:20 — Recognizing emotional and behavioral patterns over time08:05 — The “blank page problem” and barriers to starting journaling09:40 — How the “Go Deeper” function guides layered reflection11:30 — AI summaries, emotional tagging, and weekly reports13:05 — Metrics, character tracking, and narrative insights14:10 — Naming emotions and therapist-informed AI design15:20 — How Rosebud differs from generic chatbots16:40 — AI memory and long-term pattern recognition17:25 — Asking big-picture life questions through journal history18:50 — Year-end reflection archetypes and narrative mapping20:10 — AI personas: nurturing vs. direct reflection styles21:05 — Preventing AI from replacing human connection22:30 — Platform limits and ethical guardrails24:00 — Crisis response and safety considerations28:40 — Using journaling alongside therapy and coaching31:10 — Preparing for therapy sessions through reflection insights32:15 — Pen-and-paper vs. digital journaling debate34:05 — Voice journaling and emotional expression36:10 — Importing handwritten journals via photo transcription38:15 — Rose-Bud-Thorn framework and evening reflections40:20 — Somatic journaling and body-based awareness41:10 — Letter writing, boundary setting, and hard conversations43:00 — Facilitating real-life conversations using AI support44:05 — Intention setting and future-self visualization45:50 — Creating mantras and symbolic yearly totems46:40 — Building sustainable daily reflection practices47:30 — Closing thoughts and episode wrap-upRosebud https://my.rosebud.app/SIS Links💌 Sisters In Sobriety Substack – where the magic (and the mocktail recipes) happen📬 Sisters In Sobriety Email📸 Sisters In Sobriety Instagram🌐 Kathleen’s Website Kathleen does not endorse any products mentioned in this podcast📸 Kathleen’s Instagram Hosted on Acast. See acast.com/privacy for more information.

In this episode, Sonia sits down with TV personality, recovery advocate, and author Marci Hopkins to unpack the layered journey from trauma and addiction to emotional sobriety and self-trust. As the host of the award-winning talk show Wake Up with Marci and author of Chaos to Clarity, Marci brings both lived experience and professional insight to the conversation. Together, they explore healing, resilience, and what it really takes to rebuild a life after alcohol.The discussion moves through the experiences that shaped Marci’s relationship with alcohol, from early childhood trauma and family addiction to high-functioning drinking in adulthood. Themes of generational cycles, emotional suppression, validation-seeking relationships, and the normalization of alcohol surface throughout the conversation. The episode also examines the slippery slope from social drinking to dependence, how denial shows up, and the internal bargaining that often delays change.Marci shares how practices like affirmations, forgiveness work, boundary setting, and cognitive “interrupters” can begin to rewire negative thought patterns.Marci walks through the defining moments that led to her final surrender — including the DUI that forced her to confront the reality of her drinking. She reflects on motherhood, marriage, career pressure, and the emotional reckoning that followed. The conversation closes on her path to advocacy, her commitment to breaking stigma, and how turning pain into purpose became central to her healing.This is Sisters in Sobriety, the support community that helps women change their relationship with alcohol. Check out our substack for extra tips, tricks and resources.Episode Highlights00:01:00 – Marci’s introduction and recovery advocacy work00:03:00 – Childhood trauma and the first experiences of abuse00:05:00 – Living with her grandparents and early instability00:08:00 – Abuse and lack of maternal protection00:10:00 – Perfectionism and controlling the external image00:12:00 – Teen drinking, validation, and blackout weekends00:14:00 – Escaping home life through relationships00:16:00 – Party culture, drugs, and early adulthood00:17:00 – DUIs and hitting early warning signs00:20:00 – Using appearance and relationships for power00:23:00 – Career rise in television and media00:25:00 – Motherhood, ambition, and mounting pressure00:26:00 – Alcohol as “liquid courage” for auditions00:27:00 – Hiding drinking and increasing dependence00:28:00 – The failed attempt to moderate00:29:00 – The day of her final drink00:31:00 – DUI arrest and confrontation with reality00:33:00 – Surrender and return to AA00:38:00 – Emotional sobriety and healing trauma00:55:00 – Breaking stigma and normalizing recovery conversationsMarci's LinksInstagramYouTubeSIS Links💌 Sisters In Sobriety Substack – where the magic (and the mocktail recipes) happen📬 Sisters In Sobriety Email📸 Sisters In Sobriety Instagram🌐 Kathleen’s Website Kathleen does not endorse any products mentioned in this podcast📸 Kathleen’s Instagram Hosted on Acast. See acast.com/privacy for more information.

In this episode of Sisters in Sobriety, Sonia is joined by Amber Trejo, a licensed marriage and family therapist and certified clinical trauma professional who specializes in complex childhood trauma and the family system. Amber is also a wife and mom of three on her own healing journey, and today she helps Sonia unpack how childhood wounds quietly shape adult life — and what it looks like to move from survival mode into safety, self-regulation, and connection.Sonia and Amber explore the ways complex trauma can show up long after childhood — through hypervigilance, perfectionism, emotional shutdown, and repeating relationship patterns. They discuss why so many people struggle to even name what happened to them, especially when emotional neglect, invalidation, or silent treatment were normalized.Amber shares a nervous-system-centered approach to healing, weaving in polyvagal theory, cues of safety versus danger, parts work, somatic grounding, and EMDR. The conversation touches on how trauma lives in both the brain and the body, and why healing requires more than simply intellectualizing the past — it’s about building real capacity for regulation, curiosity, and connection in the present.In the personal story thread, Sonia opens up about having very few childhood memories, the fear of “making it up,” and the complicated ways trauma can surface later in adulthood, especially in relationships and family dynamics. Together, they connect trauma work to sobriety — exploring addiction as a form of nervous system coping, why white-knuckling often isn’t enough, and how early recovery sometimes means doing whatever it takes to get through the hardest moments with compassion.This is Sisters in Sobriety, the support community that helps women change their relationship with alcohol. Check out our substack for extra tips, tricks and resources.00:00 — Amber Trejo joins Sonia to discuss trauma healing01:00 — Amber shares her own childhood trauma and path to therapy03:00 — Trauma resurfacing through marriage and motherhood04:00 — Complex trauma vs single-event PTSD05:00 — Emotional neglect as an overlooked trauma wound07:00 — Why complex trauma shows up most in relationships08:00 — Sonia’s “grimy breaker” metaphor for trauma patterns10:00 — Minimizing pain: “but it could be worse”12:00 — Shame, invalidation, and not trusting emotions14:00 — Perfectionism as a survival strategy15:00 — Parts work and inner child healing17:00 — Intellectualizing vs healing in the body18:00 — Sonia on missing childhood memories20:00 — “What if I’m making it up?” as a trauma hallmark22:00 — Safety and resourcing before deeper trauma work25:00 — Cues of danger, passive aggression, and hypervigilance31:00 — Ventral vagal state: curiosity as a sign of safety33:00 — Addiction as nervous system regulation38:00 — Alcohol as relief before it becomes the problem45:00 — Early sobriety: small realistic coping tools49:00 — Creativity, aliveness, and building daily regulation practicesAmber's Links: Instagram:https://www.instagram.com/integrativetraumatherapist?igsh=MWpvdTI5emVyZzU4aA%3D%3D&utm_source=qrCourse for parents with trauma: https://stan.store/Integrativetraumatherapist/p/-sjwt4r2xWebsite: https://www.theintegrativetraumatherapist.com/SIS Links💌 Sisters In Sobriety Substack – where the magic (and the mocktail recipes) happen📬 Sisters In Sobriety Email📸 Sisters In Sobriety Instagram🌐 Kathleen’s Website Kathleen does not endorse any products mentioned in this podcast📸 Kathleen’s Instagram Hosted on Acast. See acast.com/privacy for more information.

Sonia sits down with Dr. Maria Sophocles, an internationally respected gynecologist and leader in menopause and female sexual health, to explore what really happens to intimacy, desire, and connection in midlife. The conversation challenges the often-unspoken realities of perimenopause, menopause, and sexuality—offering women reassurance, clarity, and a sense of possibility in a season that is too often misunderstood.Sonia and Dr. Sophocles open up a wide-ranging discussion about the cultural pressure women carry around sex, the emotional weight of obligation, and how expectations in long-term relationships can quietly create distance over time. They explore themes like libido changes, communication, pleasure, dating after divorce, and the ways women can begin rewriting outdated scripts around intimacy as bodies and hormones evolve.Throughout the episode, Dr. Sophocles breaks down the physiology of menopause beyond hot flashes—touching on vaginal dryness, arousal shifts, clitoral health, and the role of estrogen deficiency in sexual function. She also clarifies common misconceptions around hormone therapy, explains why hormone testing often adds confusion, and shares evidence-based options including vaginal estrogen and newer treatments.Alongside the medical insight, Sonia also reflects on the personal side of this conversation—what it means to move from performance toward connection, from silence toward honesty, and from shame toward self-trust. Dr. Sophocles offers compassionate language for couples navigating change, and gentle encouragement for women stepping into this chapter with curiosity instead of fear.This is Sisters in Sobriety, the support community that helps women change their relationship with alcohol. Check out our substack for extra tips, tricks and resources.00:01 — Introducing Dr. Maria Sophocles and her new book The Bedroom Gap00:02 — Why menopause training is still missing in women’s healthcare00:03 — The most overlooked symptom: sexual shame and silence00:05 — What the “Bedroom Gap” really means in relationships00:07 — How gender roles set couples up for disconnection00:09 — Why sex education is still fear-based, not pleasure-based00:11 — Dating after divorce in midlife: a whole new world00:13 — Sonia opens up about “duty sex” and long-term marriage patterns00:15 — Responsive desire: why arousal can come before libido00:16 — The power of G-rated intimacy and skin-to-skin connection00:18 — When a hug feels like pressure: navigating partner expectations00:20 — How to communicate needs without triggering defensiveness00:23 — Reframing lube, toys, and support as sex-positive tools00:25 — Menopause changes in the brain, vulva, vagina, and clitoris00:28 — Why vaginal estrogen is one of the most underused solutions00:32 — Breast cancer survivors and the truth about local estrogen safety00:33 — Other treatments: Intrarosa and Osphena00:36 — Why hormone blood tests rarely give useful answers00:41 — Fantasy, erotic content, and “bibliotherapy” for desire00:45 — Dr. Sophocles’ hope: grace, permission, and rewriting the rulesDr. Sophocles LinkInstagram: https://www.instagram.com/mariasophoclesmd/TED Talk: https://www.ted.com/talks/maria_sophocles_what_happens_to_sex_in_midlife_a_look_at_the_bedroom_gapThe Bedroom Gap: https://www.amazon.com/Bedroom-Gap-Rewrite-Rules-Roles/dp/0306837404SIS Links💌 Sisters In Sobriety Substack – where the magic (and the mocktail recipes) happen📬 Sisters In Sobriety Email📸 Sisters In Sobriety Instagram🌐 Kathleen’s Website Kathleen does not endorse any products mentioned in this podcast📸 Kathleen’s Instagram Hosted on Acast. See acast.com/privacy for more information.

Sonia and Kathleen sit down with Melanie Gulde to explore what truly supportive, humane recovery can look like—especially for women. Melanie is the Co-Founder of the Divided Sky Foundation and Program Director of the Divided Sky Residential Recovery Program in Ludlow. With more than 25 years in the field, Melanie has dedicated her life to helping people rediscover their worth and build sustainable sobriety. Her work includes founding Divided Sky in partnership with Trey Anastasio — the co-founding guitarist and lead vocalist of the jam band Phish - and launching a Women’s Scholarship Fund to reduce barriers to treatment for women.You'll hear what actually helps people stay sober, how emotional sobriety supports long-term healing, and how joy, music, nature, and community can reshape the recovery experience. The episode also explores women-specific challenges like stigma, childcare, financial barriers, vulnerability in mixed-gender treatment settings, and why communal, women-centered environments can significantly improve outcomes.Melanie explains how concepts like emotional regulation, unmet expectations, family systems, accountability, and values-based recovery show up in real life, and how programs like Divided Sky integrate mindfulness, music therapy, spirituality, forest bathing, and peer support to support sustainable change.The episode also weaves in Melanie’s personal story—from getting sober in 1995 to her early work in outpatient counseling and drug court to the pivotal relationship with Trey, which led to the creation of Divided Sky. Sonia and Kathleen guide listeners through Melanie’s reflections on mentorship, mistakes, growth, and the “aha” moments that shaped her philosophy: that people don’t need punishment to heal—they need dignity, safety, and belief in their own potential.This is Sisters in Sobriety, the support community that helps women change their relationship with alcohol. Check out our Substack for extra tips, tricks, and resources.Episode Highlights (Time-Stamped)00:01 — Introducing Melanie Gould and the mission behind Divided Sky00:02 — Growing up on Long Island and early influences on empathy and service00:03 — Getting sober in 1995 and finding a calling in recovery work00:04 — Early mentorship lessons and learning not to take relapse personally00:06 — What drug court teaches that traditional clinical settings don’t00:07 — Reframing “mandated treatment” and removing judgment from recovery00:08 — Melanie’s first interactions with Trey Anastasio in drug court00:09 — Fear, structure, and accountability in early recovery00:11 — How a professional relationship evolved into collaboration and friendship00:13 — Why Divided Sky was created to treat people as individuals00:16 — What emotional sobriety really means and why it’s transformative00:18 — Connecting emotional sobriety with the 12 Steps00:21 — The role of music, joy, and creativity in recovery00:24 — Joy-based recovery and the healing power of nature00:26 — A day in the life at Divided Sky00:28 — Community, volunteers, and connection as recovery tools00:30 — Why the Women’s Scholarship Fund matters00:33 — Why women recover differently and need women-centered spaces00:35 — Changing family dynamics and their impact on recovery00:38 — A message of hope for anyone afraid to ask for helpDivided Sky FoundationSIS Links💌 Sisters In Sobriety Substack – where the magic (and the mocktail recipes) happen📬 Sisters In Sobriety Email📸 Sisters In Sobriety Instagram🌐 Kathleen’s Website Kathleen does not endorse any products mentioned in this podcast📸 Kathleen’s Instagram Hosted on Acast. See acast.com/privacy for more information.

In this episode of Sisters in Sobriety, Sonia sits down with veteran broadcaster, journalist, and advocate Catt Sadler for a deeply honest conversation about identity, ambition, and choosing an alcohol-free life without hitting rock bottom. Best known for her more than decade-long career at E! Entertainment—Catt has long been a familiar face on red carpets and awards-season coverage. Today, she is the host and executive producer of her weekly podcast CATT SADLER Now and a leading voice in conversations about women, power, and authenticity.Throughout the conversation, Catt reflects on pivotal questions many women quietly ask themselves: What role has alcohol played in my stress, success, and social life? What happens when I stop numbing and start listening? Can I change my relationship with alcohol even if everything “looks fine” on the outside? Together, they unpack themes of high-functioning drinking, midlife reflection, identity shifts, nervous system regulation, and how wellness, meditation, and journaling can open the door to clarity and self-trust.You'll walk away with practical and educational insights around mindful sobriety, habit change, and emotional regulation. Catt shares how meditation, breathwork, journaling, and intentional morning routines supported her decision to stop drinking—and why removing alcohol created more energy, better sleep, deeper presence, and emotional resilience. The episode also explores the role of shame in keeping women stuck, how cravings and discomfort actually pass, and why modeling alcohol-free coping skills matters—especially for our children and communities.In a powerful personal segment, Catt opens up about the spiritual nudges that ultimately led her to quit drinking, the internal resistance she felt despite “not having a problem,” and the moment she realized that alcohol no longer aligned with the highest version of herself. She shares what it was like navigating social situations, holidays, college football weekends, and emotional lows without alcohol—and how staying with herself, rather than escaping, changed everything. Her story offers a compassionate roadmap for women who sense a quiet inner knowing that it might be time to turn the page.Episode Highlights 00:00 – Welcome and introduction to Catt Sadler01:15 – Growing up around alcohol and early beliefs about drinking03:45 – College, ambition, and “normal” social drinking05:30 – Life at E!, pressure, motherhood, and survival mode07:10 – When healing began before alcohol changed08:40 – Reading Quit Like a Woman and early nudges09:55 – Dating someone who could take alcohol or leave it11:20 – Spiritual moments that clarified her decision13:10 – Choosing to stop drinking at 5114:45 – Alcohol not being “the problem,” but no longer fitting16:10 – Meditation as a gateway to self-trust18:05 – How to start meditating without overwhelm20:40 – Early benefits of going alcohol-free22:30 – Handling cravings, discomfort, and emotional waves24:50 – Ice cream, Netflix, and self-compassion26:10 – Morning routines and sacred mornings28:20 – Gratitude journaling and manifestation30:40 – Different journaling styles and creative play33:15 – Letter writing, boundaries, and emotional processing36:00 – Writing a memoir and revisiting the past38:40 – Holidays, NA drinks, and social pressure41:00 – Being sober around kids and modeling behavior43:30 – Navigating parties, work events, and college campuses46:10 – Sharing her sobriety publicly and community response48:20 – Advice for women who haven’t hit “rock bottom”50:00 – Closing reflections on staying with yourselfCatt's LinksCatt's IG and Substack SIS Links💌 Sisters In Sobriety Substack – where the magic (and the mocktail recipes) happen📬 Sisters In Sobriety Email📸 Sisters In Sobriety Instagram🌐 Kathleen’s Website Kathleen does not endorse any products mentioned in this podcast📸 Kathleen’s Instagram Hosted on Acast. See acast.com/privacy for more information.

Sonia and Kathleen sit down with Oona Metz, a therapist with 30 years of clinical experience and a leading expert in helping women navigate divorce. For the past 15 years, Oona has specialized in supporting women through the realities of divorce. She is the author of Unhitched: The Essential Divorce Guide for Women. Dr. Metz frames divorce not as a failure, but as a profound life transition—one that often reshapes identity, relationships, and sobriety. They'll explore questions many women quietly carry: What actually happens emotionally during divorce? Why does it feel so disorienting—even when you’re the one who initiated it? How do grief, anger, relief, fear, and hope coexist at the same time? And why can divorce feel so lonely even when you’re surrounded by support? They talk about the deeper layers of healing, touching on community, shame, self-trust, boundaries, and the ways alcohol can quietly become a coping mechanism during this chapter.You'll will walk away with practical takeaways about the divorce process from a mental health perspective, including how divorce impacts the nervous system, why women often internalize blame, and how group support can accelerate healing. Dr. Metz explains the psychological stages of divorce, common emotional patterns women experience, and why validation, regulation, and connection are essential tools for recovery. The conversation also weaves in themes of sobriety, emotional regulation, self-worth, and rebuilding identity after major life upheaval.Sonia and Kathleen reflect on how divorce can surface old coping strategies, challenge existing support systems, and force radical honesty with oneself.This is Sisters in Sobriety, the support community that helps women change their relationship with alcohol. Check out our Substack for extra tips, tricks, and resources.Episode Highlights00:01 – Why divorce is more than a legal process—it’s an identity shift03:12 – Oona’s 30-year clinical journey and why she focused on divorce work06:45 – The emotional stages women experience during divorce09:30 – Why divorce grief is often misunderstood and minimized12:18 – How shame and self-blame show up for women15:02 – The role of community and group support in healing18:40 – Why divorce can trigger or intensify unhealthy coping behaviors21:55 – Divorce, loneliness, and the myth of “strong women should handle it alone”25:10 – How alcohol can quietly become emotional anesthesia during transitions28:34 – Nervous system regulation during high-conflict or prolonged divorce31:50 – What healing actually looks like in the first year post-divorce35:15 – Letting go of the story you thought your life would follow38:42 – Rebuilding self-trust after major relational loss41:20 – Why validation matters more than advice in early healing44:05 – Dating, boundaries, and identity after divorce47:30 – How group work accelerates recovery and reduces isolation50:18 – What Oona wishes every woman knew before starting divorce53:00 – Turning divorce into a catalyst for clarity and growth56:10 – Choosing sobriety as an act of self-protection and self-respect59:00 – Final reflections on grief, freedom, and rebuilding a life on your termsDr. Metz's Linkshttps://www.instagram.com/oonametz/https://www.oonametz.com/book-unhitchedSIS Links💌 Sisters In Sobriety Substack – where the magic (and the mocktail recipes) happen📬 Sisters In Sobriety Email📸 Sisters In Sobriety Instagram🌐 Kathleen’s Website Kathleen does not endorse any products mentioned in this podcast📸 Kathleen’s Instagram Hosted on Acast. See acast.com/privacy for more information.