Episode 31: Mastering Emotions with DBT

Episode 31: Mastering Emotions with DBT

In this episode, Suzette Bray, a licensed marriage and family therapist, discusses the fundamentals of Dialectical Behavior Therapy (DBT) and its practical applications for emotional regulation, distress tolerance, and managing intense feelings—especially relevant for those navigating alcohol-free living. keywords DBT, emotional regulation, distress tolerance, mental health, alcohol-free, coping skills, workbook, therapy, mindfulness, emotional intelligence key topics * Introduction to DBT and its origins * Core skills of DBT: mindfulness, distress tolerance, emotional regulation, interpersonal effectiveness * Practical tools like the STOP skill and mammalian dive reflex * DBT in schools and community settings * The connection between trauma, mental health, and alcohol use takeaways * DBT was initially developed for chronically suicidal and self-harming individuals but is broadly useful for emotional regulation. * Skills like the STOP technique and mammalian dive reflex can be practiced anywhere to manage high distress. * Teaching DBT skills in schools helps normalize emotional health and provides early intervention. * Alcohol often masks underlying emotional issues; addressing these with DBT can lead to lasting change. * Consistent practice of coping skills is essential for them to become natural responses in high-stress moments. guest:  Suzette Bray https://www.suzettebray.com/ Follow ZPL: * https://www.instagram.com/thezeroprooflife/ [https://www.instagram.com/thezeroprooflife/]  * https://www.thezeroprooflife.com/products/zpl-monthly-subscription [https://www.thezeroprooflife.com/products/zpl-monthly-subscription] Follow the coaches: * Brandi Babb – @brandi.babb (https://www.instagram.com/brandi.babb/ [https://www.instagram.com/brandi.babb/])  * Karla Adkins – @karlakadkins (https://www.instagram.com/karlakadkins/ [https://www.instagram.com/karlakadkins/])  * Carolyn Bennett – @thesoberempath (https://www.instagram.com/carolynbennett2.0/ [https://www.instagram.com/carolynbennett2.0/])  * Becca Snider – @becsnider (https://www.instagram.com/becsnider/ [https://www.instagram.com/becsnider/])  If this conversation resonated with you, please follow the show and leave a review so more people can discover The Zero Proof Life. These conversations are for informational purposes only and not medical or mental health advice.

Episode 30: Limiting Belief Lab- "I Deserve A Drink"

In this episode of The Zero Proof Life, hosts Karla Adkins and Lorna Wilson are back in the Limiting Belief Lab to break down one of the most common beliefs tied to alcohol use: "I deserve a drink." Whether it shows up after a hard day, a big win, or a nerve-wracking moment, this belief is deeply woven into our culture — and in this episode, Karla and Lorna walk you through their four-step process to examine it, challenge it, and transform it. In this episode you'll hear: * Why "I deserve a drink" actually comes from a beautiful, healthy impulse — and how our thinking around it gets twisted * The Backpack — the cultural, family, and social messages we've absorbed about drinking as a reward * The Hard Drive — how our subconscious mind files these experiences and drives automatic behavior without fact-checking * Real, personal stories from Karla and Lorna about what it actually cost them when they acted on this belief * What your wiser self already knows — and how to start building new, truly restorative ways to celebrate and decompress The Four Steps of the Limiting Belief Lab: 1. Name it — Write it down and single it out 2. Where did it come from? — Explore your backpack (external messages) and your hard drive (subconscious patterns) 3. What is it costing you? — Fact-check the belief against your real experience 4. What does your wiser self know? — Discover what genuinely fills your cup and restores you Show Notes Recap — The Four Steps: Step 1 — Name It: Write down the belief. "I deserve a drink." Naming it and isolating it is the first step to examining it. Step 2 — Where Did It Come From? * The Backpack: Think about what you absorbed growing up — from family, TV, workplace culture, happy hours. These messages were loaded into your backpack before you ever made a choice about drinking. * The Hard Drive: Your subconscious mind files sequences — work hard → drink — without fact-checking them. These become automatic responses. The good news: science shows you can create new neural pathways. Step 3 — What Is It Costing You? Write down specific examples from your own life. How did using alcohol as a reward actually make you feel? Did it deliver on its promise — or did it rob you of sleep, clarity, memory, or your sense of accomplishment? Step 4 — What Does Your Wiser Self Know? What does she say? What does truly restoring yourself actually look like? What fills your cup, helps you wake up feeling proud, and sets you up for the next challenge? Follow ZPL: * https://www.instagram.com/thezeroprooflife/ [https://www.instagram.com/thezeroprooflife/]  * https://www.thezeroprooflife.com/products/zpl-monthly-subscription [https://www.thezeroprooflife.com/products/zpl-monthly-subscription] Follow the coaches: * Brandi Babb – @brandi.babb (https://www.instagram.com/brandi.babb/ [https://www.instagram.com/brandi.babb/])  * Karla Adkins – @karlakadkins (https://www.instagram.com/karlakadkins/ [https://www.instagram.com/karlakadkins/])  * Carolyn Bennett – @thesoberempath (https://www.instagram.com/carolynbennett2.0/ [https://www.instagram.com/carolynbennett2.0/])  * Becca Snider – @becsnider (https://www.instagram.com/becsnider/ [https://www.instagram.com/becsnider/])  If this conversation resonated with you, please follow the show and leave a review so more people can discover The Zero Proof Life. These conversations are for informational purposes only and not medical or mental health advice.

Episode 29: Three words that changed my alcohol-free journey

What if just three words could shift everything about how you experience your alcohol-free life? In this episode, Karla Adkins shares the simple but powerful phrase that transformed her mindset and confidence on her alcohol-free journey: I don't drink. Karla takes us back to an early moment in her sobriety — a turbulent solo flight where she had to decide how to respond when a fellow passenger offered to order her a drink. What happened next was small, but the impact was anything but. In this episode, Karla breaks down: * Why saying "I can't drink" or "I wish I could, but I can't" keeps you stuck in a mindset of deprivation and invites unwanted questions * How shifting to "I don't drink" reclaims your power and reflects who you truly are * Why your language around alcohol matters more than you think * A simple challenge to try for yourself the next time someone offers you a drink Whether you're brand new to the alcohol-free life or years into your journey, this episode is a great reminder that the words we use shape the way we feel — and sometimes, three little words really can make all the difference. Episode Keywords: alcohol-free, sober curious, sobriety, mindset, language, confidence, anxiety, alcohol-free lifestyle, zero proof Follow ZPL: * https://www.instagram.com/thezeroprooflife/ [https://www.instagram.com/thezeroprooflife/]  * https://www.thezeroprooflife.com/products/zpl-monthly-subscription [https://www.thezeroprooflife.com/products/zpl-monthly-subscription] Follow the coaches: * Brandi Babb – @brandi.babb (https://www.instagram.com/brandi.babb/ [https://www.instagram.com/brandi.babb/])  * Karla Adkins – @karlakadkins (https://www.instagram.com/karlakadkins/ [https://www.instagram.com/karlakadkins/])  * Carolyn Bennett – @thesoberempath (https://www.instagram.com/carolynbennett2.0/ [https://www.instagram.com/carolynbennett2.0/])  * Becca Snider – @becsnider (https://www.instagram.com/becsnider/ [https://www.instagram.com/becsnider/])  If this conversation resonated with you, please follow the show and leave a review so more people can discover The Zero Proof Life. These conversations are for informational purposes only and not medical or mental health advice.

Limiting Belief Lab- What if I lose my friends when I stop drinking

This episode kicks off a brand new series called The Limiting Belief Lab — a deep dive into the beliefs that keep people stuck in their relationship with alcohol. Karla and Lorna explore how our beliefs around drinking are often the biggest barrier to finding freedom, and introduce a four-step framework for dismantling them. Today's Belief Under the Microscope: "I will lose my friends if I stop drinking." The 4-Step Limiting Belief Lab Process Step 1 — Name It Identify and plainly state the belief that's coming up for you. There's no shame in it — the fear of losing friends is a deeply human response rooted in our need for connection and belonging. Step 2 — Where Did It Come From? This is the meat of the process, broken into two parts: * The Backpack — Social conditioning we carry from childhood onward. Alcohol is romanticized everywhere — in advertising, at weddings, on girls' weekends — and becomes fused in our minds with joy, celebration, and togetherness. * The Hard Drive — Your subconscious mind. Biologically, humans are tribal beings. Belonging meant survival. So the fear of being "cast out of the tribe" is a very real, hardwired threat response — not a character flaw. Step 3 — What Is It Costing You? Get honest about what drinking really looks like — not the romanticized version, but the reality. The next-morning shame, the panic about what you said, the relationships strained. This is where your brain begins to update its story. Step 4 — What Does Your Wiser Self Know? Your inner mentor knows that good friendships survive change. Some friendships deepen without alcohol. Some that fade were held together only by drinking — and that's okay too. Your wiser self also knows: you may be blocking yourself from meeting people who are an even better fit for who you're becoming. Key Takeaways * Your fear of losing friends is valid and human — you are not alone in it * Alcohol doesn't deserve credit for genuine connection — your people show up for you * Neural pathways can actually change when you consistently tell yourself the truth * Some friendships are for a season, and that's part of growth Resources & Links * Guest: Lorna Wilson  https://www.lornawilsoncoaching.com * https://www.thezeroprooflife.com/products/zpl-monthly-subscription [https://www.thezeroprooflife.com/products/zpl-monthly-subscription] * Follow ZPL: https://www.instagram.com/thezeroprooflife/ [https://www.instagram.com/thezeroprooflife/]  Follow ZPL: * https://www.instagram.com/thezeroprooflife/ [https://www.instagram.com/thezeroprooflife/]  * https://www.thezeroprooflife.com/products/zpl-monthly-subscription [https://www.thezeroprooflife.com/products/zpl-monthly-subscription] Follow the coaches: * Brandi Babb – @brandi.babb (https://www.instagram.com/brandi.babb/ [https://www.instagram.com/brandi.babb/])  * Karla Adkins – @karlakadkins (https://www.instagram.com/karlakadkins/ [https://www.instagram.com/karlakadkins/])  * Carolyn Bennett – @thesoberempath (https://www.instagram.com/carolynbennett2.0/ [https://www.instagram.com/carolynbennett2.0/])  * Becca Snider – @becsnider (https://www.instagram.com/becsnider/ [https://www.instagram.com/becsnider/])  If this conversation resonated with you, please follow the show and leave a review so more people can discover The Zero Proof Life. These conversations are for informational purposes only and not medical or mental health advice.

Episode 27: When Your Body is Trying to Tell You Something

What if the symptoms you’ve been ignoring… are actually messages? In this powerful conversation, Carolyn sits down with holistic nutritionist and founder of The Nutrition Steward, Sarah Steward, to explore what it looks like to stop overriding your body—and start listening instead. After years of being misdiagnosed and dismissed by the healthcare system, Sarah made the decision to take her health into her own hands. Through a holistic approach, she was able to finally understand and manage symptoms that had gone unresolved for years. Together, they unpack the connection between emotional health, physical symptoms, and alcohol-free living, and how sobriety can become a powerful step toward clarity, healing, and self-trust. If you’ve ever felt overwhelmed, unheard, or disconnected from your body—this conversation will meet you there. What You’ll Learn “Your body is trying to tell you something—don’t ignore it.”   Healing begins when you stop outsourcing your authority   Emotional and physical health are deeply connected   Sobriety creates space for clarity, healing, and alignment   There is always a chance to begin again Chapters 09:51 The Impact of Sobriety on Health 14:55 Understanding Alcohol's Role in Wellness 22:55 Empathy, Sensitivity, and Healing 30:15 Emotional Intelligence and Health 36:00 Navigating Overwhelm and Intuition 44:29 Resources for Support and Growth 🔗 Resources Sarah's contact information:   Website: www.nutritionsteward.com [http://www.nutritionsteward.com] Instagram: @thenutritionsteward Facebook:  https://www.facebook.com/charlotteholisticnutrition The Gentle Detox Program with Sarah:  https://www.nutritionsteward.com/detox 🌿 Reflection Questions from Sarah *  What role does this substance currently play in my life?  *  In what situations is the urge the strongest?  *  What emotions or patterns tend to precede use?  *  What am I hoping to feel more of? Less of?  *  How does my body feel the next day?  *  Does this align with my long-term health goals?  *  If I believe I’m not dependent, what would a short break reveal?  *  Is my body benefiting from this—or adapting to it?  Follow ZPL: * https://www.instagram.com/thezeroprooflife/ [https://www.instagram.com/thezeroprooflife/]  * https://www.thezeroprooflife.com/products/zpl-monthly-subscription [https://www.thezeroprooflife.com/products/zpl-monthly-subscription] Follow the coaches: * Brandi Babb – @brandi.babb (https://www.instagram.com/brandi.babb/ [https://www.instagram.com/brandi.babb/])  * Karla Adkins – @karlakadkins (https://www.instagram.com/karlakadkins/ [https://www.instagram.com/karlakadkins/])  * Carolyn Bennett – @thesoberempath (https://www.instagram.com/carolynbennett2.0/ [https://www.instagram.com/carolynbennett2.0/])  * Becca Snider – @becsnider (https://www.instagram.com/becsnider/ [https://www.instagram.com/becsnider/])  If this conversation resonated with you, please follow the show and leave a review so more people can discover The Zero Proof Life. These conversations are for informational purposes only and not medical or mental health advice.