{"podcast":{"title":"ShameOver - The Drink Less Podcast","slug":"shameover-the-drink-less-podcast-6992327","podcast_index_feed_id":6992327,"rss_url":"https://api.riverside.fm/hosting/zJyRoNsP.rss","website_url":"https://shameover.me/","image_url":"https://hosting-media.riverside.com/media/podcasts/393b19d2-af00-456f-b0de-2636676adee4/logos/1cc3f2c3-26df-49c3-b3e5-39c78fe10de8.png","author":"Erica Mallery","episode_count":81,"summary":"ShameOver: The Drink Less Podcast helps women build a healthier relationship with alcohol—without quitting completely or living in shame. Hosted by Erica Mallery, alcohol mindset coach and former daily wine drinker (and weekend binge drinker), this podcast explores mindful drinking, harm reduction, nervous system regulation, and emotional wellness for women who want to drink less, feel better, and laugh more! If you’re tired of all-or-nothing sobriety messaging, sick of the shame spiral around drinking, or curious about Dry January alternatives, this podcast offers a compassionate, empowering approach to change. Each episode blends real talk, science-backed insights, and practical tools to help you understand why you drink, how to reduce overdrinking, and how to reconnect with yourself—without labels, rock bottoms, or giving up your social life. Topics include mindful drinking, moderation, rebound drinking, emotional regulation, identity, self-trust, and breaking free from the wine-o’clock detox-to-retox cycle. Lose the hangover, not the booze—and take your power back.","last_synced_at":null,"page_url":"https://stenobird.com/podcast/shameover-the-drink-less-podcast-6992327"},"episode":{"title":"How to Drink Less at Home & Beat the “Witching Hour” (Mindful Drinking Without Willpower)","slug":"how-to-drink-less-at-home-beat-the-witching-hour-mindful-drinking-without-willpower","published_at":"2025-12-19T11:15:00+00:00","page_url":"https://stenobird.com/podcast/shameover-the-drink-less-podcast-6992327/how-to-drink-less-at-home-beat-the-witching-hour-mindful-drinking-without-willpower","show_page_url":"https://stenobird.com/podcast/shameover-the-drink-less-podcast-6992327","url":"https://api.riverside.com/hosting-analytics/media/231ccbe77e505c57b184d44e61648307b91fcf5bc56ed1530ffb717d7d26de19/eyJlcGlzb2RlSWQiOiI0M2ZjMGExMC04OTA0LTRiYWMtOTkzNy1jMGY5M2U3ODU3MzciLCJwb2RjYXN0SWQiOiIzOTNiMTlkMi1hZjAwLTQ1NmYtYjBkZS0yNjM2Njc2YWRlZTQiLCJhY2NvdW50SWQiOiI2OGQ1N2M1ZDhkMGQyOTBiMWY5ZWNkNjEiLCJwYXRoIjoibWVkaWEvY2xpcHMvNjk0MWU2NjFjZTA5YTM4NDdkZjJhNjE4L2VyaWNhLWFuZC1zaGFtZW92ZXJzLXN0dWRpby1jb21wb3Nlci0yMDI1LTEyLTE3X18wLTgtMTcubXAzIn0=.mp3","audio_url":"https://api.riverside.com/hosting-analytics/media/231ccbe77e505c57b184d44e61648307b91fcf5bc56ed1530ffb717d7d26de19/eyJlcGlzb2RlSWQiOiI0M2ZjMGExMC04OTA0LTRiYWMtOTkzNy1jMGY5M2U3ODU3MzciLCJwb2RjYXN0SWQiOiIzOTNiMTlkMi1hZjAwLTQ1NmYtYjBkZS0yNjM2Njc2YWRlZTQiLCJhY2NvdW50SWQiOiI2OGQ1N2M1ZDhkMGQyOTBiMWY5ZWNkNjEiLCJwYXRoIjoibWVkaWEvY2xpcHMvNjk0MWU2NjFjZTA5YTM4NDdkZjJhNjE4L2VyaWNhLWFuZC1zaGFtZW92ZXJzLXN0dWRpby1jb21wb3Nlci0yMDI1LTEyLTE3X18wLTgtMTcubXAzIn0=.mp3","summary":"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 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 situatio…","meta_description":"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, Eric…","key_points":[],"chapters":[],"topics":[],"duration_seconds":706,"processing_state":"not_requested","actions":[{"name":"request_transcript","method":"POST","url":"https://stenobird.com/v1/public/podcasts/shameover-the-drink-less-podcast-6992327/episodes/how-to-drink-less-at-home-beat-the-witching-hour-mindful-drinking-without-willpower/transcription-requests","description":"Idempotently request low-priority transcript generation for this episode."},{"name":"read_markdown","method":"GET","url":"https://stenobird.com/podcast/shameover-the-drink-less-podcast-6992327/how-to-drink-less-at-home-beat-the-witching-hour-mindful-drinking-without-willpower.md","description":"Read the agent-friendly Markdown representation of this episode resource."}]}}