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Tips to navigate the modules: Complete the Getting Started modules as soon as possible after you join. This will help you understand the big picture of this program so you don’t miss anything. The lessons in Early Sobriety are what I consider “critical” to getting through the first couple of weeks. You do not have to complete a lesson before moving on. If a module seems too heavy or time consuming, save it for another time. The most important priority is consistent effort. Make a plan for how much time you want to spend each day/week. Then accomplish what you can in each session. You can listen to a video and skip the reflection exercise–or dive into reflection and skip the video. Whatever–just keep doing the work.
Watch the Welcome Video below. You do not have to be enrolled in the course to view. If you’re on the fence about this program, you’ll gain a deeper understanding of what to expect when you work with me. The referenced documents are in the Welcome Video module below and only viewable once you’ve signed up.
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How to Show Up for Coaching
Coaching sessions identify where you are, where you want to be and what you need to move forward. Learn what to expect and how to prepare.
What to Expect in Early Sobriety
It takes 10 days to get alcohol out of your system. My survival guide will tell you how to prepare and what to expect in early sobriety.
Find Your Why
To stay sober, you need to Find Your Why. Take the time to describe the hell you’ve endured. Review the problems, consequences and fears that led to this decision. Consider what you want to get out of sobriety. What might your life look like in a year?
Immerse Yourself in Sober Mindset
To change the way you drink, you must change the way you think by challenging subconscious beliefs. Strengthen your sober mindset by listening watching and reading the stories of others who have paved the path.
Respect Your Bandwidth
Spontaneous sobriety is not always instant abstinence. It’s the shift in perspective that self-neglect does NOT create resilience. Learning to respect your bandwidth is the first step in healing alcohol use disorder.
Mindset Challenge for Recovery
Alcohol use disorder is a thinking problem. Recovery involves changing the perceptions of yourself, others and alcohol that no longer serve you. The mindset challenge requires three key shifts.
The Process of Change in Sobriety
Understanding the process of change in sobriety is critical to success. The process of change isn’t linear. Ambivalence is healthy, motivation is unreliable and setbacks move you forward.
Social Anxiety in Early Sobriety
Examine the beliefs that make us dread “coming out” as a non-drinker. Prevent social anxiety in sobriety with the most common questions and comments you’ll encounter, and hear the four key elements to an effective plan for social events.
Manage Triggers and Cravings
Manage triggers and cravings by learning to recognize cues and develop strategies that strengthen your ability to HALT.
If alcohol did what we THINK it does, drinking would have positive outcomes. Explore your beliefs about alcohol so you can expose the lies.
Relapse Prevention Plan
Learn how to manage urges and cravings, break bad habits and develop a relapse prevention plan.
There’s No Such Thing As Relapse
There’s no such thing as relapse unless you want to rely on fear-based motivation. Once you choose the path of recovery, having a drink is simply a learning experience. Mindfulness leads to powerful insights.
Reframing Alcohol, Sobriety and Recovery
What is Spontaneous Sobriety?
Believing that your life is better without alcohol starts with the decision to change your mind. You can chose what you think.
The Cycle of Addiction
We weren’t drinking to get high. We were drinking to escape withdrawal. Addiction is a function of brain chemistry–not a personality defect.
Use thought models as a self-coaching tool to untangle your thoughts and feelings from your actions and the results.
Beliefs About Alcohol Vs. Reality
You can KNOW the truth and still FEEL connected to a lie. Aligning thoughts and emotions requires diligence and awareness.
Brainwashing 101: Please Think Responsibility
Thousands of advertisements for alcohol bombard us every year–strengthening our subconscious belief about alcohol being part of the good life, and manipulating our emotions towards drinking. We must see the problems with alcohol marketing lest we fall back under the influence.
Dial Down Anxiety
Add these four anxiety-overrides to your emotional sobriety toolkit. Apply them BEFORE your circuit breakers blow. Managing your mind is a skill. Start practicing.
How do you heal from mental anguish? This method can help you disarm emotional triggers so you can make peace with the past.
Easy-to-Understand Thought Models
I help my 16-year old daughter understand thought models using two of her current troubling thoughts. She not only understood, but was excited to “play the game” with more thoughts.
Dealing with Stress
Stress management is not just about getting more sleep and reducing your to-do list. Most of your stress is caused by toxic thoughts about habitual situations. Interrupt the cycle of stress with awareness.
How to Feel Your Feelings
We’re all told in early sobriety that we need to start feeling our feelings. I had been feeling plenty of shame, anger and fear, so I didn’t really understand the directions. If alcohol was numbing my emotions, and I still felt miserable, how much worse would it get? I’ve since discovered that it doesn’t get worse, it gets so much better. And easier. Learn how to feel your feelings in real time and witness your transformation.
Yoga with Colleen
Includes two short workouts with Colleen. Her favorite sun salutations series (15 min) and floor work that targets hips and low back (20 min).
Sugar is Stress
Sugar is more addictive than cocaine. It undermines mood, triggers cravings and makes recovery more difficult. Life is much sweeter when you get rid of it. Learn how.
Nutrition for Early Recovery
Nutrition for early recovery can make or break sobriety. While alcohol use disorder is characterized as a mental health issue, the physical symptoms are rooted in biology. Alcohol alters brain chemistry. Learn what to eat and what to avoid to accelerate physical and mental recovery in early sobriety.
Self-Awareness & Identity
Unmet Needs, Boundaries and Codependent Behavior
The first priority in recovery is to reconnect with yourself. Once you identify your unmet needs, you can take responsibility for them. Then you can set healthy boundaries and codependent behaviors.
Mange Loneliness in Recovery
Loneliness is not the absence of people or a reflection of external circumstances. It’s a lack of connection with yourself. Here’s how to manage loneliness in recovery.
Your Strengths Profile
Deepen your relationship with yourself by exploring your strengths–including the ones you need to further develop. This exercise shows you how focusing on what’s right (versus correcting what’s wrong) is a powerful reframe that strengthens our mental health.
How to Process Your Emotions
In recovery, we have to learn how to process our emotions without relying on substances or coping mechanisms to control the way we feel.
Values: Finding Meaning & Purpose
When you identify and apply core values in recovery, self-awareness and confidence return. If you want to feel like you have a purpose in life, start by defining that purpose.
Should You? Maybe.
Some of the values that govern our lives are carry-over survival strategies to please our parents and other authority figures, and conform to social norms. Move from duty to design by identifying the true core values that inspire you to become the best version of yourself.
Should I Go to Meetings?
Maintaining sobriety doesn’t have to include active membership in a sober community. But if you need like-minded friends, there are many different types of groups.
Manage Post-Acute Withdrawal Symptoms (PAWS)
Understanding how to manage post acute withdrawal syndrome is critical to maintain long-term sobriety. You are NOT crazy. And PAWS is temporary. Learn what to do so you can feel better and accelerate your recovery.
Self-Coaching with Thought Models
Learn how to use thought models as a self-coaching tool to manage your mind. Thoughts are just words in our brain. The words we choose to believe trigger an emotional response, which drives our behavior. Thought models show us how our interpretation of reality is created in our brain, and how to change that reality when we’re ready to get out of our own way.
When Thought Models Don’t Work
Mental health is rooted in biology. You can’t always think your way through a thinking problem. Emotions are triggered by thoughts, but the physical sensations we feel are created by neurotransmitters. If our brain lacks the “ingredients” (aka amino acids) to make the neurotransmitters responsible for positive moods, cognitive reframing may feel impossible.