{"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":"Stress Management Tools to Drink Less, Regulate Your Nervous System & Avoid Holiday Burnout","slug":"stress-management-tools-to-drink-less-regulate-your-nervous-system-avoid-holiday-burnout","published_at":"2025-12-20T14:00:00+00:00","page_url":"https://stenobird.com/podcast/shameover-the-drink-less-podcast-6992327/stress-management-tools-to-drink-less-regulate-your-nervous-system-avoid-holiday-burnout","show_page_url":"https://stenobird.com/podcast/shameover-the-drink-less-podcast-6992327","url":"https://api.riverside.com/hosting-analytics/media/049be5d511ede364ad0d5429229b352e9a6db0f335708aa292e4056110731358/eyJlcGlzb2RlSWQiOiI5ZjFkMWMyMi04ZWJiLTQ0ZDEtODA0Yy05ZjZjMmJhNDdlYjgiLCJwb2RjYXN0SWQiOiIzOTNiMTlkMi1hZjAwLTQ1NmYtYjBkZS0yNjM2Njc2YWRlZTQiLCJhY2NvdW50SWQiOiI2OGQ1N2M1ZDhkMGQyOTBiMWY5ZWNkNjEiLCJwYXRoIjoibWVkaWEvY2xpcHMvNjk0MWVhMDNjZTA5YTM4NDdkZjQxOGIwL2VyaWNhLWFuZC1zaGFtZW92ZXJzLXN0dWRpby1jb21wb3Nlci0yMDI1LTEyLTE3X18wLTIzLTQ3Lm1wMyJ9.mp3","audio_url":"https://api.riverside.com/hosting-analytics/media/049be5d511ede364ad0d5429229b352e9a6db0f335708aa292e4056110731358/eyJlcGlzb2RlSWQiOiI5ZjFkMWMyMi04ZWJiLTQ0ZDEtODA0Yy05ZjZjMmJhNDdlYjgiLCJwb2RjYXN0SWQiOiIzOTNiMTlkMi1hZjAwLTQ1NmYtYjBkZS0yNjM2Njc2YWRlZTQiLCJhY2NvdW50SWQiOiI2OGQ1N2M1ZDhkMGQyOTBiMWY5ZWNkNjEiLCJwYXRoIjoibWVkaWEvY2xpcHMvNjk0MWVhMDNjZTA5YTM4NDdkZjQxOGIwL2VyaWNhLWFuZC1zaGFtZW92ZXJzLXN0dWRpby1jb21wb3Nlci0yMDI1LTEyLTE3X18wLTIzLTQ3Lm1wMyJ9.mp3","summary":"If stress is the reason you reach for a drink, this episode is for you. In the final episode of this short series, Erica Mallery—moderation coach and founder of ShameOver —shares simple, realistic stress management tools that help you drink less, stay regulated, and actually enjoy the holiday season without burnout, hangovers, or regret. These are easy practices you can use anytime, anywhere —especially when life feels overwhelming and alcohol starts to feel like relief. You’ll learn how to: Use mini mindfulness moments throughout the day (not just at night) Calm your nervous system with simple breathing techniques Reduce cravings by keeping your hands busy and your body engaged Support blood sugar, energy, and mood with protein, hydration, and balance Use movement and music as natural stress relief Build a simple self-care toolkit using your five senses Use gratitude to shift your mindset, lower stress, and feel more grounded This episode is especially helpful if: Stress and overwhelm drive your drinking The end-of-day drink feels like your only moment of relief You feel emotionally exhausted, overstimulated, or burned out You want to drink more mindfully without quitting alcohol If you’ve ever searched: stress drinking , how to drink less when stressed , nervous system regulation for women , holiday stress management , or mindful drinking tools —this episode brings it all together. Save this episode and return to it whenever stress feels high and self-care feels hard. You don’t need to do everything—just one small shift can change everything . 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, m…","meta_description":"If stress is the reason you reach for a drink, this episode is for you. In the final episode of this short series, Erica Mallery—moderation coach and foun…","key_points":[],"chapters":[],"topics":[],"duration_seconds":810,"processing_state":"not_requested","actions":[{"name":"request_transcript","method":"POST","url":"https://stenobird.com/v1/public/podcasts/shameover-the-drink-less-podcast-6992327/episodes/stress-management-tools-to-drink-less-regulate-your-nervous-system-avoid-holiday-burnout/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/stress-management-tools-to-drink-less-regulate-your-nervous-system-avoid-holiday-burnout.md","description":"Read the agent-friendly Markdown representation of this episode resource."}]}}