You know that sinking feeling when you wake up with a hangover and think: “I’m never doing this again”? We’ve all been there. But what happens when you follow through? Sonia Kahlon and Kathleen Killen can tell you, because they did it! They went from sisters-in-law, to Sisters in Sobriety. In this podcast, Sonia and Kathleen invite you into their world, as they navigate the ups and downs of sobriety, explore stories of personal growth and share their journey of wellness and recovery. Get ready for some real, honest conversations about sobriety, addiction, and everything in between. Episodes will cover topics such as: reaching emotional sobriety, how to make the decision to get sober, adopting a more mindful lifestyle, socializing without alcohol, and much more. Whether you’re sober-curious, seeking inspiration and self-care through sobriety, or embracing the alcohol-free lifestyle already… Tune in for a weekly dose of vulnerability, mutual support and much needed comic relief. Together...
It's A SIS Classic: The Ultimate Dry January Game Plan
lundi 29 décembre 2025 • Durée 47:57
The new year is upon us, and it’s the perfect time to check in with yourself and your habits. Whether you’re feeling the post-holiday burnout or just curious about how alcohol impacts your life, Dry January offers a chance to hit pause and reset. In this episode of Sisters in Sobriety, Sonia and Kathleen are here to guide you through the highs, lows, and everything in between, offering tips and real talk to help you make the most of your Dry January journey—whether it's your first time or your fifth.
Ever wonder why Dry January seems to be everywhere? Sonia and Kathleen dive into questions like: What makes it so popular? What physical and mental benefits can you really expect? What if you slip up mid-month? With honest reflections and practical advice, this episode will leave you feeling ready to take it one day at a time.
You’ll come away with simple, effective ways to succeed—like setting realistic goals, building a support system, and swapping old habits for new ones that actually feel good. Sonia and Kathleen also dig into strategies for overcoming cravings, reframing challenges, and creating routines you’ll look forward to. Plus, ways to replace your go-to drink with something delicious, because it’s not just about taking something away—it’s about adding wellness, joy, and calm back into your life.
Sonia shares how her tea bar (complete with hot chocolate mix!) became her nighttime favorite, while Kathleen talks about how even the strongest cravings can be a chance to show yourself some love. It’s a reminder that small wins—like finding joy in a cozy drink or celebrating with a letter to yourself—can make a big difference.
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:
[00:00:00] Introduction to Dry January and its purpose
[00:01:16] Sonia and Kathleen discuss the origins and rise in popularity
[00:02:29] Research spotlight: the link between alcohol and health risks
[00:03:34] Health Canada’s new guidelines on alcohol consumption
[00:05:15] The role of the sober-curious movement and influencers
This episode features Randy Hall on Buddhist-inspired recovery, mindfulness, and why healing addiction often starts with self-compassion—not judgment.
Randy Hall, is a Program Coordinator with the Addiction Prevention Coalition in Birmingham, Alabama, a person in long-term recovery, a Certified Peer Support Specialist, a SMART Recovery Facilitator, and the former President of the Recovery Dharma Global community. Randy is deeply committed to building peer support spaces and advocating for multiple pathways to recovery that meet people where they are.
Throughout the conversation, Sonia, Kathleen, and Randy explore what happens when someone wants recovery but doesn’t quite fit into a single prescribed model. They dig into questions around craving, identity, trauma, relapse, self-judgment, and why curiosity can be a powerful starting point for change. The episode touches on mindfulness, Buddhist-inspired recovery, peer-led support, and evidence-based tools — all through the lens of real life rather than theory.
Randy breaks down Buddhist principles in an accessible, grounded way, explaining how ideas like impermanence, compassion, and mindful awareness can be used day-to-day in recovery. He shares how practices like meditation, naming emotions, and interrupting judgment helped him learn to sit with discomfort instead of escaping it. Listeners will also hear how SMART Recovery’s rational, skills-based approach complemented these practices — showing how recovery doesn’t have to be either/or, but can be built from multiple supports working together.
At the heart of the episode is Randy’s story — one marked by achievement, addiction, and a dramatic turning point. He shares how years of high-functioning substance use eventually led to a life-altering diagnosis of Guillain-Barré Syndrome that left him temporarily paralyzed. What followed wasn’t a neat or linear recovery, but a painful, human process that included relapse, fear, and ultimately a deep internal shift. Randy reflects on how real change didn’t come from punishment or fear, but from learning self-compassion, finding community, and allowing himself to be honest about his suffering. His story underscores how transformation often comes not from avoiding pain, but from finally meeting it with care and support.
Episode Highlights
The Good Daughter Trap: Guilt, Family & Freedom with Sahaj Kohli
Épisode 74
lundi 20 octobre 2025 • Durée 49:17
Bicultural identity, authenticity, boundaries, and belonging — this week on Sisters in Sobriety, Sonia sits down with award-winning therapist, author, and Washington Post columnist Sahaj Kaur Kohli, founder of Brown Girl Therapy (@browngirltherapy). Sahaj is the author of But What Will People Say: Navigating Mental Health, Identity, Love, and Family Between Cultures and host of So We’ve Been Told. Together, Sonia and Sahaj explore how culture shapes our emotional lives and what it really means to honor your identity while protecting your mental health.
This conversation unpacks what happens when cultural expectations collide with personal truth. Sonia and Sahaj discuss why “just be yourself” can be harmful advice for children of immigrants, how boundaries sound different across cultures, and why guilt and shame can linger even in healing. They dive into the nuances of bicultural identity, family dynamics, and how recovery and self-discovery intersect when you grow up between worlds.
You’ll gain a deeper understanding of bicultural identity, intergenerational trauma, authenticity, and decolonizing mental health. Sahaj explains how Western therapy often misses cultural context and why redefining concepts like boundaries, self-care, and recovery through a collectivist lens can change everything. She shares practical frameworks for discernment, emotional safety, and reclaiming ancestral wisdom in modern mental-health practices.
Sonia also shares her personal story of navigating no contact, cultural shame, and the grief that comes with estrangement. Together, she and Sahaj reflect on how to hold compassion for parents shaped by survival, while creating space for your own healing. It’s a candid and heartfelt conversation about identity, duty, and the freedom to choose what wholeness means to you.
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
[00:00:00] Introduction to Sahaj Kaur Kohli and her work bridging mental health and culture [00:02:00] The origins of Brown Girl Therapy and how identity crises inspired it[00:04:00] Why “boundaries” can feel unnatural in collectivist families[00:05:30] Reframing boundaries as compromise, connection, and care[00:06:30] The myth of authenticity when you live between cultures[00:08:00] Adapting between cultural spaces without losing yourself[00:09:30] The difference between hiding and lying in family systems[00:12:00] When immigrant parents surprise you with growth and empathy[00:13:30] Narrative therapy and rewriting generational family stories[00:16:00] “What will people say?” and the survival logic behind shame[00:18:00] Intergenerational trauma and assimilation through an immigrant lens[00:20:00] Drinking culture, gender, and coping in Punjabi families[00:23:30] How recovery language often excludes cultural context[00:26:00] What culturally responsive recovery could look like[00:29:00] The role of shame across cultures and its impact on healing[00:31:00] What it means to decolonize mental-health practices[00:33:00] When duty is love — and when it becomes control[00:36:00] Setting boundaries and practicing discernment with family[00:39:00] Grieving family estrangement and re-parenting yourself[00:44:00] Redefining self-care as collective and cultural care[00:47:00] What’s next for Sahaj and Brown Girl Therapy
Navigating Paths to Recovery with Alida Flannery
Épisode 29
lundi 13 mai 2024 • Durée 28:51
In today's episode of Sisters in Sobriety, Sonia and Kathleen are excited to welcome Alida Flannery, a passionate advocate for sobriety and the founder of Epiphany Recovery. Alida brings her unique experience as both a sober companion and recovery coach to the conversation, sharing her inspiring journey from addiction to aiding others on their paths to sobriety. Stay tuned as Sonia and Kathleen delve into Alida's multifaceted approach to recovery.
Alida is the Founder of Epiphany Recovery Inc., an organization that provides Recovery Coaching, Companioning, and Case Management services to individuals who are struggling with substance use and disordered eating. She is a Certified Addiction Recovery Coach and Companion, who completed her Intervention training with Earl Hightower in 2018, and has previously worked for several in-patient treatment centres across Canada. Alida is the Co-Founder of SOULBRIETY, a sober collective for women offering retreats, events, and group workshops to those who are sober-curious, sober-exploring and sober-serious. She also works with Amazing Grace Canada, a charity whose mission is to bring recovery to families and communities affected by addiction in developing nations.
This episode will explore various paths to recovery, including one-on-one coaching, sober companionship, and the benefits of group support. Alida will address key questions like: What are the unique challenges and benefits of each recovery approach? How can someone determine the best recovery path for their individual needs? These discussions will be enriched with Alida's personal insights and experiences, providing a comprehensive look at addiction recovery.
Listeners can expect to gain a deeper understanding of the recovery process, including practical strategies for managing triggers and maintaining sobriety in real-world scenarios. Alida will discuss the importance of creating a supportive environment and how tailored recovery plans can significantly enhance the success of one's sobriety journey.
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.
Highlights[00:03:10] - Alida's role as a sober companion is explained, highlighting her commitment to 24/7 support for her clients.
Support this podcast at —
Your Questions Answered: Create A Summer Sobriety Toolkit
Épisode 27
jeudi 9 mai 2024 • Durée 16:48
Today, we're addressing a common concern among our listeners—navigating the temptations of summer while maintaining sobriety. This episode is dedicated to answering questions from you, our listeners, about dealing with the triggers that come with warm weather and social gatherings.
Understanding and Managing Triggers Our listener SP from Houston shares her anxiety about summer being a trigger to drink. We start by acknowledging that feeling anxious about seasonal changes is normal and discusses strategies for managing these feelings. Sonia emphasizes the importance of recognizing triggers and preparing mentally, akin to packing sunscreen to protect your skin, to maintain sobriety during challenging situations.
Proactive Planning for Social Events Sonia shares practical tips for planning ahead when attending social gatherings. Suggestions include:
Bringing a tasty non-alcoholic drink or a sober-friendly friend to help navigate through drinking pressures.
Setting personal boundaries and declining invitations that might jeopardize your recovery.
Establishing a support plan with your sober circle to stay strong during tougher times.
Setting Boundaries
Understanding when to say no and how to communicate your needs is crucial. The episode covers how to set boundaries effectively:
Being honest with yourself and others about your limits.
Offering alternatives to typical alcohol-centered activities.
Preparing responses for uncomfortable situations to ease pressure.
Establishing New Traditions
Sonia encourages listeners to create new, sober-friendly traditions that focus on connection and fun without alcohol. Some ideas include:
Morning hikes, sober picnics, group workouts, craft nights, and exploring new recipes.
Hosting game or movie nights where the focus remains on fun, not drinks.
Keeping Non-Alcoholic Options Handy
Support this podcast at —
Finding Calm: Self-Soothing in Sobriety
Épisode 28
lundi 6 mai 2024 • Durée 45:11
In today's episode of "Sisters in Sobriety," Sonia and Kathleen take a deep dive into the world of self-soothing and its crucial role in maintaining sobriety. Self-soothing isn't just about keeping calm; it's a vital skill for balancing emotions and preventing relapse, which can be a tricky path to navigate. Join them as they unpack strategies and personal stories, providing you with tools and insights to bolster your recovery journey.
Throughout the episode, Sonia and Kathleen will explore essential questions that touch the core of self-soothing: What exactly does it mean to self-soothe? Why is it so important, especially during recovery? How can you transition from harmful old habits to beneficial new routines that genuinely support your well-being? They'll also tackle the nitty-gritty challenges many face, like finding the focus to meditate amidst chaos or discovering hobbies that genuinely soothe rather than inadvertently stress you out.
Listeners can look forward to gaining a richer understanding of emotional regulation, the transformative power of mindfulness, and how to craft a personalized toolkit of strategies for tough times. Whether you’re just starting your sober journey or you’re a seasoned veteran, this discussion is packed with insights on fostering resilience and emotional autonomy.
Join us at "Sisters in Sobriety," where we mix honest talks with hearty laughter, all while supporting each other in redefining our relationship with alcohol. Don’t forget to check out our substack for a treasure trove of supportive advice and to connect with a community that roots for you every step of the way. Come for the strategies, stay for the stories, and leave feeling empowered!
Highlights:
03:19 - Discussion of common pitfalls when trying to meditate and how social media can be a distraction.
00:03:44 - Sonia and Kathleen address significant questions on beginning the self-soothing process.
00:04:12 - Kathleen describes various self-soothing techniques and emphasizes the importance of finding what uniquely works for each individual.
Support this podcast at —
Peacekeepers: Emotional Equilibrium in Sobriety
Épisode 26
lundi 29 avril 2024 • Durée 39:07
On today's episode, Sonia and Kathleen delve into the vital topic of protecting your peace. As life throws its many challenges at us, finding and maintaining inner tranquility is more crucial than ever, especially when it comes to sustaining sobriety and mental health. Join them as they explore strategies to safeguard your emotional and mental balance, ensuring you stay strong and serene no matter what life brings your way!
Ever wonder how to keep your cool when life gets tricky? Or how to say 'no' without feeling guilty? Sonia and Kathleen have got you covered! They’ll be unpacking how to set boundaries that stick, ways to dodge life’s curveballs, and the secrets to building your personal calm zone. It's all about finding peace in the chaos and making sure it stays that way.
Today’s takeaway is all about real-life strategies: learning how to recognize when you’re stressed before it’s too late, setting up your personal boundaries like a pro, and mastering the art of 'me time.' By the end of the episode, you’ll have a toolkit full of ideas for maintaining your emotional balance that you can start using right away.
And because everyone loves a good story, Sonia and Kathleen will share their own experiences with keeping peace at the forefront. They'll tell tales of personal trials and triumphs, bringing to life the strategies discussed and showing that if they can do it, so can you!
This is Sisters in Sobriety, your go-to community for transforming your relationship with alcohol. Don't forget to check out our substack for more handy tips and heartfelt advice.
Highlights
[00:02:01] Explanation of what "protecting your peace" means in the context of maintaining emotional and mental balance.
[00:02:19] Kathleen talks about the importance of setting boundaries for peace protection.
[00:03:01] Kathleen explains protecting peace in simple terms and how to filter experiences.
[00:04:24] Sonia relates protecting peace to both physical environment and emotional stability.
Support this podcast at —
Managing Anger on the Road to Sobriety With Gillian Tietz
Épisode 25
lundi 22 avril 2024 • Durée 37:46
In today’s episode of Sisters in Sobriety, Kathleen and Sonia delve into the critical connection between anger management and recovery. They are joined by Gill Tietz, an educator, who sheds light on how anger can act as a major hurdle on the path to recovery, its origins, and the practical steps to navigate it. This discussion promises to enlighten listeners on dealing with anger in healthy ways, especially within the context of overcoming addiction.
The episode is an insightful discussion on the prevalence of anger among individuals struggling with addiction, exploring why anger is often a secondary emotion masking deeper issues such as shame, pain, or humiliation. Gill emphasizes the importance of recognizing anger's roots and provides practical advice for managing it effectively. Listeners will be intrigued by the exploration of questions like how prevalent is anger in those dealing with addiction, in what forms does it manifest, and why is it considered a significant trigger for relapse?
Listeners can expect to walk away with valuable knowledge on identifying and managing anger, understanding its impact on recovery, and learning coping strategies to navigate through the emotions underlying anger. The conversation will cover key concepts such as the importance of acknowledging anger as a secondary emotion, the role of empathy and humor in anger management, and the crucial steps towards recognizing and managing one's anger in the journey of recovery. The discussion also highlights the significance of self-esteem work in addressing the root causes of anger.
Gillian Tietz, host of the Sober Powered Podcast and a chemistry professor with a specialization in biochemistry, brings her personal experience and scientific expertise to the table. Having started her podcast to share how she overcame her struggle with alcohol using her scientific background, Gill offers a perspective that is educational, empowering, and deeply personal.
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 to aid in your journey.
Get In Touch With Gill!Podcast: Instagram:
Support this podcast at —
Unpacking The Science Of Sobriety With Gillian Tietz
Épisode 24
lundi 15 avril 2024 • Durée 36:17
In this episode of "Sisters in Sobriety," Sonia and Kathleen get into the intricacies of sobriety with the insightful Gillian Tietz from the Sober Powered Podcast. This conversation sheds light on the nuanced relationship between biochemistry, personal experiences, and alcohol use disorder, aiming to provide listeners with a deeper understanding and relatable perspectives on sobriety.
The episode teases out broad discussions on prevalent myths surrounding willpower in addiction, the significant roles of anger management and crisis intervention in recovery, and the biochemical effects of alcohol on the brain. These topics promise to unravel misconceptions and offer new insights into the journey toward sobriety.
Listeners can expect to walk away with key educational takeaways on how alcohol affects the brain, contributing to the challenge of quitting drinking. With Gill's background in biochemistry and her own journey to sobriety, she brings a unique blend of expertise and personal insight, making complex scientific concepts accessible to all. The discussion aims to empower listeners with knowledge on the underlying causes of addiction and the brain's ability to recover, highlighting the importance of support and community in the path to sobriety.
Gillian Tietz, host of the Sober Powered Podcast and a chemistry professor with a specialization in biochemistry, brings her personal experience and scientific expertise to the table. Having started her podcast to share how she overcame her struggle with alcohol using her scientific background, Gill offers a perspective that is educational, empowering, and deeply personal.
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 to aid in your journey.
Your Questions Answered: Am I Just Replacing Drinking With Something Else?
Épisode 23
jeudi 11 avril 2024 • Durée 13:27
Welcome to another Q&A episode of "Sisters in Sobriety," where your host, Sonia, delves into the complex emotions and questions surrounding the journey to sobriety. Today's focus is on a common concern among individuals in recovery: the fear of replacing one addiction with another, such as substituting alcohol with excessive running, Netflix binge-watching, or indulging in ice cream.
Insights:
Healthy vs. Unhealthy Activities: It's essential to evaluate new activities based on their impact on your life. Are they adding value, or are they becoming a new form of avoidance or compulsion?
Evaluating New Habits: Sonia provides actionable steps for assessing whether a new activity, like running, is beneficial or potentially problematic. Key considerations include examining your motivations, assessing the activity's impact on your life, ensuring balance, setting healthy boundaries, and seeking support when needed.
The Power of Choice and Change: The episode challenges the notion of "once an addict, always an addict," highlighting the importance of recognizing the human capacity for growth, change, and adaptation. Healthy coping mechanisms, when integrated mindfully, promote well-being and recovery.
This episode of "Sisters in Sobriety" offers a compassionate and thoughtful exploration of how individuals in recovery can navigate the process of replacing old habits with new, healthier ones. By emphasizing the importance of understanding one's motivations, seeking balance, and embracing a holistic approach to recovery, Sonia provides valuable guidance for anyone looking to build a more fulfilling and sober life.
The importance of having non-alcoholic beverages available is discussed, with suggestions on how to incorporate them into various social settings effectively.
Feeling nervous about seasonal changes is normal but manageable with the right tools and support. She encourages all listeners to embrace the summer with confidence, knowing they are equipped to enjoy it sober and strong.
Découvrez des podcasts liées à Sisters In Sobriety. Explorez des podcasts avec des thèmes, sujets, et formats similaires. Ces similarités sont calculées grâce à des données tangibles, pas d'extrapolations !
