ShameOver - The Drink Less Podcast

From Resolutions to Reality: Achieving Your Goals

Join Erica as she delves into the art of mastering New Year's resolutions. Discover why most resolutions fail and learn how to set SMART goals, seek support, and align your ambitions with personal values. This episode offers insights into leveraging willpower, tracking progress, and celebrating small wins to achieve sustainable change. Tune in for practical strategies that turn resolutions into lasting habits. If you want to transform your relationship with alcohol and do DryISH January the right way, get all the support and tools to ensure success both short and long term! Join me here! [https://stan.store/ShameOver/p/dryishjanuary] To connect with Erica + ShameOver go to shameover.me [http://shameover.me] to get started today. ***Disclaimer: This podcast is for informational and educational purposes only and reflects personal opinions and lived experience. It is not medical, mental health, or addiction treatment advice and should not be used to diagnose or treat any condition. Always consult with a qualified healthcare or mental health professional about your specific situation before making changes to your drinking, medications, or treatment.***

Navigating Dry January: Tips for a Successful Alcohol-Free Month

In this conversation, Erica Mallery discusses the concept of Dry January, emphasizing the importance of approaching it with the right mindset and strategies. She highlights the benefits of taking a break from alcohol, such as improved sleep, mood, and energy levels, while also addressing the common pitfalls that can lead to rebound drinking. Erica provides practical tips for maintaining a positive mindset, keeping rituals, regulating the nervous system, and finding support throughout the process. Ultimately, she encourages listeners to understand their relationship with alcohol and to approach Dry (or DryISH) January as an opportunity for personal growth and self-care. Key Takeaways * Dry January can be beneficial if approached correctly. * Mindset is crucial; focus on positive self-talk. * Maintain rituals but replace alcohol with non-alcoholic options. * Nervous system regulation is essential for emotional balance. * Create a PS list to identify pleasure and stress relief activities. * Practice social situations without alcohol to build confidence. * Identify a personal 'why' for reducing alcohol consumption. * Support from others increases the likelihood of success. * Understand the underlying reasons for drinking to address habits. * Be kind to yourself and embrace the journey of change. Do DryISH January the right way with all the support and tools to ensure success both short and long term! Join here [https://stan.store/ShameOver/p/dryishjanuary]! To connect with Erica + ShameOver go to shameover.me [http://shameover.me] to get started today. ***Disclaimer: This podcast is for informational and educational purposes only and reflects personal opinions and lived experience. It is not medical, mental health, or addiction treatment advice and should not be used to diagnose or treat any condition. Always consult with a qualified healthcare or mental health professional about your specific situation before making changes to your drinking, medications, or treatment.***

Stress Management Tools to Drink Less, Regulate Your Nervous System & Avoid Holiday Burnout

If stress is the reason you reach for a drink, this episode is for you. In the final episode of this short series, Erica Mallery—moderation coach and founder of ShameOver—shares simple, realistic stress management tools that help you drink less, stay regulated, and actually enjoy the holiday season without burnout, hangovers, or regret. These are easy practices you can use anytime, anywhere—especially when life feels overwhelming and alcohol starts to feel like relief. You’ll learn how to: * Use mini mindfulness moments throughout the day (not just at night) * Calm your nervous system with simple breathing techniques * Reduce cravings by keeping your hands busy and your body engaged * Support blood sugar, energy, and mood with protein, hydration, and balance * Use movement and music as natural stress relief * Build a simple self-care toolkit using your five senses * Use gratitude to shift your mindset, lower stress, and feel more grounded This episode is especially helpful if: * Stress and overwhelm drive your drinking * The end-of-day drink feels like your only moment of relief * You feel emotionally exhausted, overstimulated, or burned out * You want to drink more mindfully without quitting alcohol If you’ve ever searched: stress drinking, how to drink less when stressed, nervous system regulation for women, holiday stress management, or mindful drinking tools—this episode brings it all together. Save this episode and return to it whenever stress feels high and self-care feels hard. You don’t need to do everything—just one small shift can change everything. To connect with Erica + ShameOver go to shameover.me [http://shameover.me] to get started today. ***Disclaimer: This podcast is for informational and educational purposes only and reflects personal opinions and lived experience. It is not medical, mental health, or addiction treatment advice and should not be used to diagnose or treat any condition. Always consult with a qualified healthcare or mental health professional about your specific situation before making changes to your drinking, medications, or treatment.***

How to Drink Less at Home & Beat the “Witching Hour” (Mindful Drinking Without Willpower)

If drinking at home—or that late-afternoon “witching hour”—is where moderation falls apart, this episode is for you. In this quick, powerful episode, Erica Mallery—moderation coach and founder of ShameOver—dives into why drinking alone and habitual evening drinking are so common and exactly how to interrupt the cycle without quitting alcohol. This episode focuses on the moments when: * You drink before anyone else gets home * You pour out of habit, boredom, stress, or emotional exhaustion * The same craving hits at the same time every day * Alcohol feels like the fastest way to decompress You’ll learn how to: * Make alcohol harder to access so mindful choices come easier * Stop “drinking on autopilot” at home * Fill your emotional cup before filling your glass * Use the simple WAIT pause to break craving loops * Beat the witching hour without white-knuckling * Create a Pleasure + Stress-Reducer (PS) list that actually works * Drink intentionally instead of habitually If you’ve ever searched: how to stop drinking at home, how to drink less in the evenings, witching hour drinking, mindful drinking habits, or cut back on alcohol without quitting—this episode is a must-listen. Save this episode and come back to it anytime you feel the urge to drink out of habit instead of choice. Because drinking less isn’t about restriction—it’s about meeting the need underneath. To connect with Erica + ShameOver go to shameover.me [http://shameover.me] to get started today. ***Disclaimer: This podcast is for informational and educational purposes only and reflects personal opinions and lived experience. It is not medical, mental health, or addiction treatment advice and should not be used to diagnose or treat any condition. Always consult with a qualified healthcare or mental health professional about your specific situation before making changes to your drinking, medications, or treatment.***

What to Say When People Ask Why You’re Not Drinking (Confident Comebacks That Actually Work)

One of the hardest parts of drinking less isn’t the drink itself—it’s the questions. “Why aren’t you drinking?” “Just have one.” “Are you pregnant?” 😒 In this short, confidence-boosting episode, Erica Mallery—moderation coach and founder of ShameOver—teaches you how to shut down drink-pushing and awkward questions with ease, so you can stick to your plan without over-explaining or second-guessing yourself. You’ll learn: * Why confidence matters more than the words you choose * How hesitation invites pressure (and how to stop it) * Simple, health-focused, neutral, and sassy drink-declining comebacks * What to say when you want to keep it short and move on * How to turn awkward moments into non-issues * Why other people’s reactions have nothing to do with you This episode helps you stop: * People pushing drinks on you * Losing self-trust in social situations * Feeling awkward or judged for drinking less * Explaining yourself when you don’t owe anyone an explanation If you’ve ever searched: what to say when not drinking, how to say no to alcohol, drink less socially, decline drinks without being awkward, or mindful drinking confidence—this episode is for you. Save this episode and come back to it before any event where alcohol is involved. When you know your comeback and say it with confidence, the pressure disappears. To connect with Erica + ShameOver go to shameover.me [http://shameover.me] to get started today. ***Disclaimer: This podcast is for informational and educational purposes only and reflects personal opinions and lived experience. It is not medical, mental health, or addiction treatment advice and should not be used to diagnose or treat any condition. Always consult with a qualified healthcare or mental health professional about your specific situation before making changes to your drinking, medications, or treatment.***