Advertise on podcast: No Alcohol Needed: The Podcast

Stress doesn’t go away just because you stop drinking - or just because you do the ‘self care’ stuff that someone told you to do. In this episode of No Alcohol Needed, we talk about how to handle stress without alcohol in a way that actually works in real life. Not bubble baths. Not pretending everything is fine. Not dumping positive thinking on top of real stress and hoping it goes away. Self-care - the kind that works - helps regulate your nervous system, build self-trust, and move through overwhelm instead wishing you could numb out. Julie Miller and Steve Knapp are joined by Janice Dowd and Amber Fenner for an honest conversation about: Why stress feels so overwhelming Why self-care often “doesn’t work” How stress shows up physically and emotionally What real self-care looks like in daily life and in crisis How learning to handle stress builds confidence and self-trust This episode is for anyone who feels overwhelmed, emotionally exhausted, or tired of relying on alcohol or other numbing habits to cope.   If you’re new here… At No Alcohol Needed (formerly Through the Glass Recovery Podcast) we’re hanging out at the intersection of emotional wellness, personal growth, and living an alcohol-free life. We talk about emotional intelligence, self-worth, sobriety, and how to build a life you don’t wish you could escape from. Learn more about the podcast and the work we do: https://noalcoholneeded.net ----- Want support beyond the podcast? Free weekly group sessions on Zoom Real conversations that go beyond the alcohol https://noalcoholneeded.net/meeting-faqs/ Ready for deeper support? Private coaching to guide you toward the joy and purpose you’re looking for. https://noalcoholneeded.net/recovery-coaching/ Explore more Julie’s writing on sober living and emotional growth: https://createalifesofull.com Browse the full library of podcast episodes: https://noalcoholneeded.net/category/blog/

People pleasing doesn’t usually feel like a problem at first. It feels like being helpful, generous, and kind. Being easy to be around. Being the one who keeps everything running smoothly. But over time, it can lead to anxiety, resentment, burnout, and a loss of self. In this episode of No Alcohol Needed, Julie Miller, Steve Knapp, Mike Coyne, and Amber Fenner unpack how people pleasing actually works, why so many people don’t recognize it in themselves, and what starts to change when you stop organizing your life around other people’s emotions. This conversation is especially relatable for people who’ve started questioning their relationship with alcohol, but it’s not limited to that. Anyone who feels responsible for keeping everyone else comfortable will recognize themselves here. What you’ll hear in this episode: How people pleasing often starts as a survival skill Why it creates anxiety, resentment, and emotional exhaustion The connection between people pleasing, perfectionism, and over-apologizing Why saying no can feel so threatening What changes when you stop living for approval How relationships shift when you begin choosing yourself If you’re new here… At No Alcohol Needed (formerly Through the Glass Recovery Podcast) we’re hanging out at the intersection of emotional wellness, personal growth, and living an alcohol-free life. We talk about emotional intelligence, self-worth, sobriety, and how to build a life you don’t wish you could escape from. Learn more about the podcast and the work we do: https://noalcoholneeded.net   --CHECK OUT OUR OTHER RESOURCES-- Free weekly gathering on Zoom Real conversations about more than just not drinking. https://noalcoholneeded.net/meeting-faqs/ Private sobriety & emotional wellness coaching Personalized support to help you redesign life without alcohol. https://noalcoholneeded.net/recovery-coaching/ Julie’s writing on sober living and emotional growth: https://createalifesofull.com  

In this episode of No Alcohol Needed, Julie Miller and Steve Knapp are joined by Christen Miller and Sean Rollinson for a candid, emotionally honest conversation about overcoming victim mentality and what it really means to take responsibility for your thoughts, emotions, and reactions - without blaming yourself or denying real pain. This is not a surface-level discussion. The group digs into why victim mentality can feel protective, how blame and shame quietly keep people stuck, and why taking responsibility often feels unfair at first - especially if you’ve actually been hurt. This episode will challenge the way you think about control, self-worth, and emotional freedom, and it will show you how to take your power back.  In this episode, we talk about: What overcoming victim mentality really looks like in daily life Why radical responsibility can feel confronting — and why it matters The difference between being harmed and staying stuck How blame and shame fuel emotional distress and addiction Why anger often hurts us more than the person we’re angry at How thoughts shape emotions and drive behavior The connection between responsibility, confidence, and self-esteem What emotional regulation actually looks like without numbing Small, practical ways to start taking responsibility this week Connect with today’s guests: https://noalcoholneeded.net/meet-the-voices/   –SOBRIETY SUPPORT & RESOURCES– WORK WITH US - Personalized private coaching   Redesign a life without alcohol - with support. https://noalcoholneeded.net/recovery-coaching/   FREE SUPPORT GROUP ON ZOOM   Real conversations. No judgment.   https://noalcoholneeded.net/meeting-faqs/   JULIE’S SOBER LIVING BLOG   Stories and reflections on rebuilding life after alcohol. https://createalifesofull.com FULL LIBRARY OF PODCAST EPISODES Explore every No Alcohol Needed conversation.   https://noalcoholneeded.net/category/blog/

Most of us have parts of ourselves we don’t like to look at. The reactions we regret. The thoughts we don’t say out loud. The behaviors driven by shame, fear, or old coping patterns. In this episode of No Alcohol Needed, Julie Miller and Steve Knapp are joined by Robbie Pike and Matt Shambo for an honest conversation about what it really means to face the “dark side” or shadow self, and why learning to integrate those parts of ourselves is essential for emotional growth. They’re not trying to make the shadow disappear. They’re talking about understanding where these behaviors came from, recognizing how they once protected you, and learning how compassion makes real change possible. Together, they explore: What people mean when they talk about shadow work How shame quietly drives many unhealthy reactions Why awareness without compassion can lead to self-punishment How to recognize shadow behaviors in real time The connection between recovery work and emotional healing Why integration leads to freedom, not self-rejection If you’ve ever felt stuck repeating patterns you don’t fully understand, or ashamed of parts of yourself you wish you could change, this conversation offers perspective, reassurance, and a path forward. — Connect with today’s guests: https://noalcoholneeded.net/meet-the-voices/   –SOBRIETY SUPPORT & RESOURCES– WORK WITH US - Personalized private coaching   Redesign a life without alcohol - with support. https://noalcoholneeded.net/recovery-coaching/   FREE SUPPORT GROUP ON ZOOM   Real conversations. No judgment.   https://noalcoholneeded.net/meeting-faqs/   JULIE’S SOBER LIVING BLOG   Stories and reflections on rebuilding life after alcohol. https://createalifesofull.com   FULL LIBRARY OF PODCAST EPISODES Explore every No Alcohol Needed conversation.   https://noalcoholneeded.net/category/blog/

Why routines matter more than motivation in January January is often when motivation fades and real life settles back in. In this episode of No Alcohol Needed, Julie Miller and Steve Knapp are joined by Janice Dowd and Kristyna Holler for a grounded, honest conversation about healthy habits for mental health, consistency, and routines that actually support emotional wellness. This episode is not about perfection, productivity, or rigid morning routines. It’s about the small, repeatable habits that help regulate the nervous system, protect mental health, and create stability during difficult seasons of life. While alcohol isn’t the focus of the conversation, the episode reflects an alcohol-free lens, exploring how routines become especially important when alcohol is no longer used to cope, unwind, or transition through the day. In this episode, you’ll hear: Why disrupted routines are strongly linked to increased anxiety and depression How habits support emotional regulation when motivation is low Morning routines that help calm the nervous system rather than overwhelm it Why consistency matters more than willpower How to use “half habits” and micro-steps when time or energy is limited The role of self-compassion in building sustainable habits How boundaries and saying no protect your routines How habits and routines can carry you through grief, stress, and dark seasons Practical ways to interrupt negative self-talk and build emotional resilience This episode is for anyone who: struggles to stay consistent with healthy habits feels overwhelmed by traditional self-improvement advice is focused on mental health and emotional wellness is living alcohol-free or beginning to question their relationship with alcohol wants routines that support real life, not ideal life Whether you’re sober, sober-curious, or simply looking for habits that help you feel more grounded, this conversation offers perspective, reassurance, and practical tools you can use right away. Resources mentioned: Why Has Nobody Told Me This Before? by Dr. Julie Smith Connect with today’s guests: https://noalcoholneeded.net/meet-the-voices/   –SOBRIETY SUPPORT & RESOURCES– WORK WITH US - Personalized private coaching   Redesign a life without alcohol - with support. https://noalcoholneeded.net/recovery-coaching/   FREE SUPPORT GROUP ON ZOOM   Real conversations. No judgment.   https://noalcoholneeded.net/meeting-faqs/   JULIE’S SOBER LIVING BLOG   Stories and reflections on rebuilding life after alcohol. https://createalifesofull.com   FULL LIBRARY OF PODCAST EPISODES Explore every No Alcohol Needed conversation.   https://noalcoholneeded.net/category/blog/

Thinking about doing Dry January or already in the middle of it and wondering why it feels harder than you expected? You’re not alone. Millions of people try Dry January every year, and many struggle not because they’re doing it wrong, but because they don’t have the right support, mindset, or tools going in. In this episode, Julie and Steve are joined by Charles and Amber for an honest, no frills conversation about how to approach Dry January in a way that actually feels doable. This isn’t about willpower or white-knuckling your way through 30 days. It’s about understanding what makes this challenge hard and learning how to make it easier. We talk about: Why thinking about “forever” makes Dry January feel overwhelming How approaching Dry January as an experiment changes everything Common emotional reactions like anxiety, shame, and fear of missing out Why planning beats hope when it comes to cravings and social situations How changing routines can reduce triggers, especially in the evenings What to replace alcohol with so you’re not just removing something The surprising physical and emotional benefits many people notice after 30 days How to reflect on your experience so Dry January actually gives you clarity Why slipping doesn’t mean you failed, it just gives you information Whether you’re sober-curious, trying Dry January for the first time, or questioning your relationship with alcohol, this episode will help you feel less alone and more capable. You don’t have to decide anything about the future. You just have to get through today. –SOBRIETY SUPPORT & RESOURCES– WORK WITH US - Personalized private coaching   Redesign a life without alcohol - with support. https://noalcoholneeded.net/recovery-coaching/   FREE SUPPORT GROUP ON ZOOM   Real conversations. No judgment.   https://noalcoholneeded.net/meeting-faqs/   JULIE’S SOBER LIVING BLOG   Stories and reflections on rebuilding life after alcohol. https://createalifesofull.com   FULL LIBRARY OF PODCAST EPISODES Explore every No Alcohol Needed conversation.   https://noalcoholneeded.net/category/blog/

After over three years and 172 episodes, Through the Glass Recovery is officially entering a new chapter. In this episode, Julie Miller and Steve Knapp share the story behind the podcast rebrand and what’s coming next. Starting in January, the podcast will be known as No Alcohol Needed, with a new tagline that reflects the heart of the work they’ve been doing all along: How to Be Happy - No Alcohol Needed. This conversation is an honest look at growth, burnout, values, and what happens after you’ve figured out how to stop drinking but still don’t feel fulfilled. Julie and Steve talk about why they almost quit the podcast, what helped them recommit, and how their own sobriety journeys have shifted toward emotional intelligence, connection, and long-term happiness. They also share what listeners can expect in the new year, including: A deeper focus on life after early sobriety Conversations about emotional intelligence, personal growth, and fulfillment A rotating group of familiar voices and trusted friends joining the show Continued weekly Monday night community meetings A brand-new website and updated social presence This episode is both a thank-you to longtime listeners and an invitation to anyone searching for a sobriety podcast that goes beyond just quitting alcohol. In this episode, you’ll hear: Why the podcast almost ended and what changed The meaning behind the new name No Alcohol Needed What “how to be happy” really means in sobriety Why joy doesn’t always look bubbly or easy Who the new regular contributors are How the podcast is evolving to support long-term recovery How to get involved in the Monday night community meetings Helpful links: New website (launching soon): https://noalcoholneeded.net Go back and listen to Episode 0 to hear where it all began: https://throughtheglassrecovery.com/podcast/introepisode/ –SOBRIETY SUPPORT & RESOURCES– WORK WITH US - Personalized private coaching   Redesign your life without alcohol - with support. https://throughtheglassrecovery.com/recovery-coaching/   FREE SUPPORT GROUP ON ZOOM   Real conversations. No judgment.   https://throughtheglassrecovery.com/meeting-faqs/   JULIE’S SOBER LIVING BLOG   Stories and reflections on rebuilding life after alcohol. https://createalifesofull.com FULL LIBRARY OF PODCAST EPISODES Explore every Through the Glass Recovery conversation.  https://throughtheglassrecovery.com/podcast/

You know the thought. That thought that sneaks in... Maybe I can drink again. Maybe I can keep it under control now. Maybe just one. In this episode of Through the Glass Recovery Podcast, Julie Miller and co-host Steve Knapp are joined by Lucy, Brenton, and Bry for an honest conversation about what happens when you try to moderate drinking. Not just in theory, but their actual, lived experience. They talk about what the moderation voice sounds like, why it’s so convincing, and what actually happened when some of them tried it. They also explore the mental exhaustion of constantly negotiating with alcohol and the relief that comes when the decision is finally taken off the table. If you’ve ever wondered whether moderation could work for you, this episode offers clarity and perspective. In this episode, we talk about: The “maybe I can have just one” voice and why it shows up Why moderation takes so much mental and emotional energy How nostalgia can distort our memories of drinking What happened when some of the guests tried moderating Why stress, grief, or anxiety often blow moderation apart Taking the decision off the table and reducing decision fatigue What freedom, peace, and self-trust can look like in sobriety This is not about shame or scare tactics. It’s about understanding your own patterns and knowing that struggling with this question doesn’t mean you’re failing. New to Through the Glass Recovery? Learn more about us at https://throughtheglassrecovery.com Hosts: Julie Miller & Steve Knapp Guests: Lucy Linger, Brenton Sconce, Bry Bleau Learn more about our guests: https://throughtheglassrecovery.com/moderate-drinking/ –SOBRIETY SUPPORT & RESOURCES– WORK WITH US - Personalized private coaching   Redesign your life without alcohol - with support. https://throughtheglassrecovery.com/recovery-coaching/   FREE SUPPORT GROUP ON ZOOM   Real conversations. No judgment.   https://throughtheglassrecovery.com/meeting-faqs/   JULIE’S SOBER LIVING BLOG   Stories and reflections on rebuilding life after alcohol. https://createalifesofull.com FULL LIBRARY OF PODCAST EPISODES Explore every Through the Glass Recovery conversation.  https://throughtheglassrecovery.com/podcast/

People talk about “doing the work” in sobriety, but most of us start out not even knowing what that means. In this episode, Julie and Steve sit down with Dave Rushing and licensed therapist Sean Rollinson for an honest conversation about emotional sobriety, early misconceptions, and the deeper work that begins after the alcohol is gone. Inside this episode you’ll hear: Why quitting drinking is only the beginning • What emotional sobriety really looks like • How self-reflection becomes a life-changing skill • What courage and connection offer in recovery • How to build confidence, authenticity, and self-worth after alcohol Whether you’re in early sobriety or years into recovery and wanting more clarity, this episode will help you understand the real path toward a full, grounded life. Read the full episode summary and get to know our guests: https://throughtheglassrecovery.com/doing-the-work-in-sobriety/   –SOBRIETY SUPPORT & RESOURCES–   WORK WITH US - Personalized private coaching   Redesign your life without alcohol - with support. https://throughtheglassrecovery.com/recovery-coaching/   FREE SUPPORT GROUP ON ZOOM   Real conversations. No judgment.   https://throughtheglassrecovery.com/meeting-faqs/   JULIE’S SOBER LIVING BLOG   Stories and reflections on rebuilding life after alcohol. https://createalifesofull.com   FULL LIBRARY OF PODCAST EPISODES Explore every Through the Glass Recovery conversation.  https://throughtheglassrecovery.com/podcast/

For a lot of people, AA is the only recovery path they’ve ever heard of. But what happens when you walk into a meeting and it just doesn’t feel right? What if you tried it, didn’t connect with it, or couldn’t see yourself adopting the identity or structure it requires? On this episode, Julie and Steve sit down with returning guests Alexandra McRobert and Barclay Mullins to talk honestly about how to get sober without AA, what worked for them, and what to do when you need a different path. In this episode: What each person expected AA to be and what their real experience was How to know when AA isn’t the right fit for you The pressure and identity struggles that can come with the program Why some people thrive in AA and others don’t The role of language, labels, and self-identity in recovery How to build your own recovery path without meetings Community options outside AA and why connection is still essential Internal work, spiritual practices, and tools that supported early sobriety Alternative resources like quit lit, apps, online groups, yoga, journaling, and coaching One small step you can take today if you want to get sober without AA   If you’re new here… Through the Glass Recovery is a podcast for people who want a life that feels happy and full, not miserable. We talk about emotional wellness, sobriety, self worth, and building a life you don’t wish you could escape from. Learn more about us: https://throughtheglassrecovery.com For full show notes: https://throughtheglassrecovery.com/podcast/getting-sober-without-aa/   Sign up for Julie's values workshop - https://createalifesofull.com/values-workshop-for-sobriety/   –SOBRIETY SUPPORT & RESOURCES– WORK WITH US - Personalized private coaching   Redesign a life without alcohol - with support. https://throughtheglassrecovery.com/recovery-coaching/ FREE SUPPORT GROUP ON ZOOM   Real conversations. No judgment.   https://throughtheglassrecovery.com/meeting-faqs/ JULIE’S SOBER LIVING BLOG   Stories and reflections on rebuilding life after alcohol. https://createalifesofull.com FULL LIBRARY OF PODCAST EPISODES Explore every Through the Glass Recovery conversation.  https://throughtheglassrecovery.com/podcast/

The holidays can feel overwhelming when you are sober. Family dynamics, financial pressure, busy schedules, and old memories all collide. For many people in early sobriety, this season brings up fear, loneliness, and the anxiety of navigating everything without a drink. In this episode, Julie and Steve sit down with guests Janice Johnson Dowd and Kristian Nylund to talk honestly about what sober holidays look like. They share real stories about their own first alcohol-free Christmases and Thanksgivings, how uncomfortable those early days felt, and what eventually made the season easier and more meaningful. In this episode: - Why the holidays felt so tied to alcohol - The worry of feeling left out or judged when you stop drinking - What the first sober holiday is really like - Why triggers are not failure and what they are trying to show you - How to handle family gatherings when people expect you to drink - The power of preparation and having a plan - Letting go of old expectations and creating new traditions - Watching other people drink and why it can change your perspective - How presence becomes the best part of sober celebrations - Why community support matters during the holidays - What makes the holidays feel magical again in sobriety - How to find peace, connection, and meaning even if the season looks different now ------- Check out all the resources we offer: - Full podcast episode library : https://throughtheglassrecovery.com/podcast/ - Free Zoom virtual support group : https://throughtheglassrecovery.com/meeting-faqs/ - Affordable one on one recovery coaching : https://createalifesofull.com/support-options/ - Julie’s blog for alcohol free living : https://createalifesofull.com/category/blog/

Socializing without alcohol is possible - and full of connection, fun, and real confidence. In this episode of Through the Glass Recovery Podcast, we dig into how to rebuild your sober social life, stop relying on “liquid courage,” and rediscover joy in gatherings, friendships, and parties - without the booze. We’ll cover how to handle those awkward first outings, what to say when people ask why you’re not drinking, how to find new friendships in sobriety, and how to show up confidently without the drink in your hand. Whether you’re newly sober or still figuring out what happens after quitting drinking, this is for you. What you’ll get in this episode: A deep look at socializing without alcohol and the fear that “everyone’s watching me.” Honest stories from women in long-term recovery about rebuilding a sober social life. Practical strategies to make friends, attend parties, and feel comfortable in social settings while staying sober. How to shift from relying on alcohol for confidence to showing up as your true self- finding confidence without alcohol. Tips for meaningful connection and authentic belonging - because sobriety doesn’t mean isolation. For full show notes, visit throughtheglassrecovery.com/how-to-socialize-without-alcohol/   ---SOBRIETY SUPPORT & RESOURCES--- WORK WITH US – Personalized private coaching   Redesign a life without alcohol - with support. throughtheglassrecovery.com/recovery-coaching/   FREE SUPPORT GROUP ON ZOOM   Real conversations. No judgment.   throughtheglassrecovery.com/meeting-faqs/   JULIE’S SOBER LIVING BLOG   Stories and reflections on rebuilding life after alcohol. createalifesofull.com FULL LIBRARY OF PODCAST EPISODES Explore every Through the Glass Recovery conversation.  throughtheglassrecovery.com/podcast/

When we quit drinking, emotions we’ve spent years numbing suddenly come bubbling (or roaring) to the surface - and few feel as uncomfortable or overwhelming as anger. For many of us, it’s an emotion we were never taught to handle, let alone express in a healthy way. In this honest roundtable conversation, we explore what anger really is, why it shows up, and how to deal with anger without landing in fear, shame, or regret. In this episode, Julie and Steve are joined by Lester Vaskin and Mike Coyne, who share their personal experiences and insights from recovery, relationships, and real life. Together, they unpack the hidden layers beneath anger - fear, disappointment, and unmet expectations - and discuss how learning to sit with and respond to anger can become one of the most powerful tools for growth in sobriety. In This Episode: Why anger feels so overwhelming in early sobriety How childhood conditioning shapes the way we express (or suppress) anger Understanding anger as a secondary emotion The difference between reacting and responding How the “pause” - or “meta moment” - helps your rational brain catch up Using anger as a motivator for positive change When anger masks fear, sadness, or hurt Why avoiding anger keeps us stuck - and how feeling it sets us free Realistic tools (that you'll actually use) for handling anger in healthy ways Check out all the resources Through the Glass Recovery offers: Full podcast episode library Free Zoom virtual support group Affordable one-on-one recovery coaching Julie's blog for alcohol-free living

Dating after giving up alcohol is a whole new world - one that needs you to show up with honesty, self-awareness, and a little bit (or a lot!) of courage. How do you meet people without the bar scene? What if you feel awkward or anxious? And how do you navigate intimacy without dulling the nerves? In this week’s episode of Through the Glass Recovery Podcast, Julie, Steve, Amber, and Matt open up about the messy, hilarious, and very human experience of dating sober. From rediscovering emotional and physical intimacy to recognizing red flags, this brutally honest conversation reminds us that healthy relationships start with the relationship we have with ourselves. Whether you’re newly sober, sober curious, or just working on showing up more authentically in your connections, this episode will leave you feeling seen, hopeful, and inspired to keep growing. In this episode: How to tell if your sobriety is solid enough to start dating Navigating dating apps and the questions about drinking alcohol Red flags to look for that could threaten your sobriety How sober dating reveals your emotional triggers and teaches you to listen to your gut, not your anxiety What it means to feel safe with someone emotionally, and how honest communication changes every part of a relationship Why sex without alcohol can be awkward at first - and ultimately more connected, present, and real Taking responsibility for your patterns and growth instead of blaming past partners How heartbreak can lead to growth, and why meaningful relationships start with showing up for yourself first Releasing the fear of being alone For full show notes and more information about this week's guests visit https://throughtheglassrecovery.com/podcast/sober-dating-101/ And be sure to check out all the other resources Through the Glass Recovery has to offer: Full podcast episode library Free Zoom virtual support group Affordable one-on-one recovery coaching Julie's blog for alcohol-free living

Are you feeling isolated after quitting drinking? This is one of the most common challenges expressed by people in early sobriety. In this episode, we explore the challenges of losing friends when you quit drinking and what you can do to rebuild meaningful connections. In this episode: Why friendships often change after getting sober How to invite people into your struggles without fear The importance of patience and giving your social life time to adjust How strangers and sober communities can become your strongest support Real stories of hope, vulnerability, and reclaiming your friendships If you’re wondering, “I lost all my friends when I quit drinking - now what?” this episode is for you. You’ll hear firsthand experiences from people who rebuilt their lives, created authentic relationships, and found joy in sobriety. Join our free Monday night Zoom support group to talk to people who truly understand your journey: https://throughtheglassrecovery.com/meeting-faqs/ Read the full show notes here: https://throughtheglassrecovery.com/podcast/lost-friends-when-i-quit-drinking/ -- Check out all the resources Through the Glass Recovery offers: Full podcast episode library Free Zoom virtual support group Affordable one-on-one support services Julie's blog about alcohol-free living