Chronic Shame & Alcohol with Sally Smith

12/30/24 • 51 min

Alcohol Minimalist: Change Your Drinking Habits!

This week on the podcast I'm joined by Sally Smith. Sally is a London based psychotherapist supporting people with personal development and she is also a fitness trainer and body transformation coach running her 8 week SHRED program both online and in person 4 times a year.

I've had the opportunity to work with Sally personally and our messages aligned so much that I thought it would be valuable for us to share this conversation.

Listen in as we dive into topics like chronic shame, trauma and how these often lead to alcohol misuse.

Learn more about Sally Smith here:
www.sallysmith.life

www.blackheath-bootcamp.co.uk

www.theshredprogramme.co.uk

New to the podcast? Download the Podcast Listening Guide.

Want to schedule a call to talk about how I work with people? Click here for a FREE call. Join my private FB group Alcohol Minimalists here: https://www.facebook.com/groups/changeyouralcoholhabit

Has this podcast helped you? Please leave a review.

Follow me on Facebook & Instagram: @AlcoholMinimalist

Low risk drinking guidelines from the NIAAA:

Healthy men under 65:

No more than 4 drinks in one day and no more than 14 drinks per week.

Healthy women (all ages) and healthy men 65 and older:
No more than 3 drinks in one day and no more than 7 drinks per week.

One drink is defined as 12 ounces of beer, 5 ounces of wine, or 1.5 ounces of 80-proof liquor. So remember that a mixed drink or full glass of wine are probably more than one drink.

Abstinence from alcohol
Abstinence from alcohol is the best choice for people who take medication(s) that interact with alcohol, have health conditions that could be exacerbated by alcohol (e.g. liver disease), are pregnant or may become pregnant or have had a problem with alcohol or another substance in the past.

Benefits of “low-risk” drinking
Following these guidelines reduces the risk of health problems such as cancer, liver disease, reduced immunity, ulcers, sleep problems, complications of existing conditions, and more. It also reduces the risk of depression, social problems, and difficulties at school or work.

★ Support this podcast ★

I've had the opportunity to work with Sally personally and our messages aligned so much that I thought it would be valuable for us to share this conversation.

Listen in as we dive into topics like chronic shame, trauma and how these often lead to alcohol misuse.

Learn more about Sally Smith here:
www.sallysmith.life

www.blackheath-bootcamp.co.uk

www.theshredprogramme.co.uk

New to the podcast? Download the Podcast Listening Guide.

Has this podcast helped you? Please leave a review.

Follow me on Facebook & Instagram: @AlcoholMinimalist

Low risk drinking guidelines from the NIAAA:

Healthy men under 65:

No more than 4 drinks in one day and no more than 14 drinks per week.

Healthy women (all ages) and healthy men 65 and older:
No more than 3 drinks in one day and no more than 7 drinks per week.

One drink is defined as 12 ounces of beer, 5 ounces of wine, or 1.5 ounces of 80-proof liquor. So remember that a mixed drink or full glass of wine are probably more than one drink.

★ Support this podcast ★

Previous Episode

Think Thursday: Your Brain-What We Know and What We're Learning

Episode Overview:
Welcome to another Think Thursday episode of the Alcohol Minimalist Podcast! This week, we’re diving into one of my favorite topics—your beautiful, brilliant human brain. In this episode, we’ll explore some of the incredible things modern science has revealed about the brain, share two inspiring stories from Norman Doidge’s groundbreaking book The Brain That Changes Itself, and reflect on the mysteries that still surround this extraordinary organ.

This episode is all about wonder, hope, and curiosity—everything you need to appreciate the masterpiece inside your skull.

What You’ll Learn in This Episode:

A brief history of neuroscience and how our understanding of the brain has evolved over the last century.
The story of Cheryl Schiltz, who overcame a debilitating loss of balance by retraining her brain to adapt in remarkable ways.
The inspiring journey of Dr. Michael Moskowitz, a chronic pain specialist who used his knowledge of neuroplasticity to rewire his brain and overcome relentless pain.
Exciting developments in brain science, including how meditation changes brain structure and the potential of brain-computer interfaces to restore lost abilities.
A reflection on the mystery of consciousness and the unique, deeply personal nature of your brain.

Why You Should Listen:
This episode will leave you feeling inspired and amazed by the adaptability and resilience of your brain. Whether you’re tackling a challenge, learning something new, or simply curious about neuroscience, this conversation is sure to ignite a sense of wonder about what your brain can do—and what it might still be capable of.

Key Quotes from the Episode:

"Your brain isn’t just a passive recipient of experience; it’s an active participant in shaping it."
"Even when something as fundamental as balance is disrupted, the brain can find a way to adapt and heal."
"Your brain is not only a scientific marvel; it’s deeply personal. It holds your memories, your dreams, and everything that makes you, you."

Resources and Recommendations:

Book Recommendation: The Brain That Changes Itself by Norman Doidge. This book is a fascinating dive into the science of neuroplasticity and the incredible stories of people who’ve harnessed the brain’s ability to heal and adapt.
Podcast Episodes on Neuroplasticity: Check out past Think Thursday episodes where we’ve explored the science of how your brain can change itself.

Connect with Molly:

Website: Alcohol Minimalist
Join the conversation in the Alcohol Minimalists Facebook Group for more inspiration and community support.
Follow on Instagram for daily tips and insights.

Call to Action:
If you enjoyed this episode, don’t forget to subscribe, rate, and review the Alcohol Minimalist Podcast. Share this episode with anyone who could use a little inspiration about the power of their brain!

Closing Thought:
“Your brain is capable of incredible things. Keep wondering, keep learning, and keep appreciating the beautiful, brilliant brain that powers your life.”

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Next Episode

Think Thursday: Chronic Stress- How it Affects Your Brain

Episode Summary:
In this Think Thursday episode, host Molly Watts explores the profound impact of chronic stress on the brain and its implications for behavior change. Molly delves into the role of the amygdala, the brain's stress responder, and how "amygdala hijacking" can derail rational thinking and decision-making. Drawing on concepts from her book Breaking the Bottle Legacy and the insights of Dr. Aditi Nerurkar, Molly explains the science behind chronic stress and offers actionable strategies to manage it effectively. Whether you're working on your relationship with alcohol or tackling other habits, this episode is packed with insights to help you re-engage your logical brain and make intentional choices.

What You'll Learn in This Episode:

The Role of the Amygdala:
- How the amygdala processes emotions, especially fear and anxiety.
- The concept of "amygdala hijacking" and its impact on rational thinking.
Chronic Stress and Its Effects:
- How chronic stress keeps the amygdala in a state of heightened alertness.
- The ways chronic stress impairs the prefrontal cortex, making it harder to think clearly and resist impulses.
Behavior Change and Chronic Stress:
- How stress interferes with the Behavior Map-Results Cycle from Breaking the Bottle Legacy.
- The importance of recognizing and addressing learned stress patterns.
Actionable Strategies to Manage Chronic Stress:
- Mindfulness and Cognitive Reframing: Learn to reframe stress-driven thoughts constructively.
- Deep Breathing: Activate your parasympathetic nervous system with a simple breathing exercise.
- Physical Activity: Discover how movement reduces stress hormones and boosts endorphins.
- Connection: Understand the power of social support in accessing your logical brain.

This Week’s Action Step:
Choose one stress-reducing practice to implement daily this week. Molly recommends starting with deep breathing:

Inhale for 4 counts, hold for 4 counts, and exhale for 6 counts.
As you breathe, scan your body for tension and visualize releasing it with each exhale.
Do this in the morning, after work, or before bed for a simple yet powerful way to manage stress.

If you take on this challenge, share your experience in the Alcohol Minimalist Facebook group or email Molly at [email protected].

Resources Mentioned:

Breaking the Bottle Legacy by Molly Watts
Dr. Aditi Nerurkar’s work on stress and resilience
Alcohol Minimalist Facebook Group

Connect with Molly:

Website: www.mollywatts.com
Email: [email protected]
Facebook: Alcohol Minimalists Facebook Group

Take the Next Step:
If you enjoyed this episode, leave a review and share it with someone who might benefit from learning about the science of chronic stress and behavior change.

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