Sober Vibes: Alcohol free lifestyle tips for long-term sobriety, whether you're sober curious or ready to quit drinking for good
Hey, Friend! Welcome to the Sober Vibes podcast, where sobriety meets empowerment. I’m Courtney Andersen, your host, a sober coach, author, and mom. I’ve been living an alcohol-free life since 8/18/2012. I know firsthand what it’s like to be a binge/grey area drinker, spending four years stuck in the moderation cycle before finally quitting for good.The Sober Vibes podcast is your go-to space for real talk, proven strategies, expert guidance, and inspiring stories from people who are redefining what it means to live without alcohol.Each week, we dive deep into the topics that matter most—from how...
Livin’ on the El-Ledge Is Back! Grief, Healing, Boundaries & Life Lately
We're back, baby!
After nearly two years away, Livin’ on the El-Ledge is officially back on the Sober Vibes Podcast! I join my sister, Kimberly Elledge, for a long-overdue catch-up filled with laughter, grief, life updates, and their usual unfiltered sister conversations.
A lot has happened since our last episode. From losing their dad to cancer to adjusting to new chapters of life, Kimberly and I share what the past two years have looked like and how they're finding their way through grief.
We talk about setting boundaries, letting go of people-pleasing, protecting th...
Caregiver Burnout and Mental Health Setting Boundaries, Managing Exhaustion, and Finding Yourself Again with Jennifer Longenecker
What happens when you're so busy caring for everyone else that you lose yourself in the process? Whether you're raising children, supporting a loved one through recovery, or managing the emotional demands of family life, caregiver burnout can take a serious toll on your mental health.
In this episode of the Sober Vibes Podcast, I welcome author, certified mental health coach, and founder of Rooted Book Company, Jennifer Longenecker, for an honest conversation about caregiver exhaustion, eating disorder recovery, and learning to take care of yourself while supporting someone you love.
Jennifer shares her experience...
How to Quit Drinking and Stay Sober: Why You Have More Power Than You Think
Are you constantly searching for the perfect program, podcast, or strategy to help you quit drinking? With so many sobriety resources available, it's easy to believe there's one magic solution that will finally make everything click.
In this episode of the Sober Vibes Podcast, I share an important reminder about quitting drinking and staying sober: you have more power than you think. Drawing from over 14 years of sobriety and her experience coaching women, Courtney explains why building self-trust, taking accountability, and finding the right support are essential to creating a sustainable alcohol-free life.
In This...
High-Functioning Alcohol Addiction: Why Success Doesn't Mean You're Okay and How to Find Lasting Sobriety with Lindsey Elmore
What happens when you're successful, accomplished, and seemingly have everything together, but behind the scenes, alcohol and substance use are taking over your life?
In this episode of the Sober Vibes Podcast, I welcome pharmacist, author, speaker, and podcast host Lindsey Elmore, who shares her journey through alcohol addiction, substance use, multiple treatment experiences, and ultimately finding lasting sobriety.
Lindsey opens up about being a high achiever who knew all the right things to say but struggled to actually surrender control and do the work of recovery. Now 13 months sober, she shares how letting go...
How to say no without feeling weird Beat social pressure with sober boundaries that help you stay sober at dinner parties and girl’s night out
Ever feel awkward saying no to alcohol because you're worried people will think you're boring, weird, or no longer fun? Social pressure can be one of the hardest parts of quitting drinking, especially when you're used to people-pleasing or being the friend who's always up for a drink.
In this episode of the Sober Vibes Podcast, I share how to handle social pressure, build confidence in your decision not to drink, and create sober boundaries that help you stay sober without constantly explaining yourself.
In This Episode, You'll Learn:
Why saying no to alcohol...Boundaries That Protect Your Sobriety Set Boundaries in Recovery for Social Pressure So You Can Stay Sober Without Explaining Yourself
Saying no to alcohol is one thing. Dealing with other people's reactions to your decision can be another.
In this episode of the Sober Vibes Podcast, I talk about how to set boundaries in recovery that protect your sobriety, especially when you're dealing with social pressure, pushy people, or the guilt that can come with disappointing others.
If you're used to people-pleasing or over-explaining why you're not drinking, you'll learn how to keep your boundaries simple, calm, and grounded in what you need to stay sober.
In This Episode, You’ll Learn:
Wh...Retrain stress so you stop emotional drinking: Reduce drinking triggers, calm alcohol cravings, and stay sober when life hits har
If stress immediately makes you think, “I need a drink,” that response didn’t come out of nowhere. Your brain can learn to connect stress with alcohol through repetition, and the good news is, what is learned can be unlearned.
In this episode of the Sober Vibes Podcast, Courtney Andersen breaks down the connection between emotional drinking, drinking triggers, and alcohol cravings, and how you can begin retraining your response to stress without reaching for alcohol.
In This Episode, You’ll Learn:
How your brain learns the stress → alcohol → relief patternWhy stressful situations can automaticall...Sobriety and Grief How to Stay Sober, Manage Drinking Triggers, and Cope Without Alcohol Part 2
In Part 2 of this two-part conversation, I get into the coaching side of sobriety and grief: what to do when loss becomes a drinking trigger, and your brain starts looking for a way to escape the pain.
Grief can bring intense emotions, and when alcohol has been your go-to coping mechanism, those feelings can create powerful alcohol cravings and urges to drink. This episode breaks down how to recognize what's happening and begin building new ways to cope without alcohol.
In This Episode, You’ll Learn:
Why grief can become a powerful drinking triggerWhy al...National Sober Day 3 Ways to Celebrate Your Sobriety and Alcohol-Free Life
National Sober Day is September 14th, and it’s the perfect opportunity to celebrate your sobriety and the life you're creating without alcohol.
Whether you're newly sober or have been staying sober for years, this episode is a reminder that an alcohol-free life isn't something you have to constantly feel deprived of. Your sober living journey deserves celebration, and there are plenty of ways to make sobriety fun, meaningful, and personal.
In this episode, I share 3 simple ways to celebrate National Sober Day and recognize what your decision to quit drinking has given you.
Sobriety and Grief Losing My Dad and Staying Sober Through Loss(Part 1)
This episode is deeply personal. I share my experience of losing my dad and the emotional fallout that followed, including what it has been like to navigate grief while staying sober.
Grief can change everything. It can bring sadness, anger, exhaustion, loneliness, and emotions you weren't prepared for. And when you're sober, you experience those feelings without alcohol as an escape or a way to numb the pain.
In Part 1 of this two-part conversation, I share my story of loss and what grief has taught me about sobriety, emotional drinking, and staying present through painful...
14 Years Sober: 5 Lessons I’ve Learned About Sobriety
Fourteen years ago, I made the decision to quit drinking, and while that decision changed everything, sobriety has continued to teach me lessons I never could have learned while alcohol was still running the show.
In this episode of the Sober Vibes Podcast, I’m sharing five of the biggest lessons I’ve learned from 14 years of sobriety. From rebuilding self-trust to learning how to navigate life without alcohol, this is an honest conversation about what it really means to stay sober long-term.
In This Episode, You’ll Learn
why sobriety is about so much m...Why Alcohol Feels Like Your Best Friend: Understanding Emotional Drinking and Quitting Drinking
Have you ever felt like alcohol was always there for you? After a stressful day, during celebrations, through heartbreak, or whenever you needed to unwind?
If so, you're not alone.
In this episode of the Sober Vibes Podcast, I explore why alcohol can feel like a trusted friend, why letting go can feel like a loss, and how emotional drinking keeps us believing alcohol is meeting our needs when it's actually keeping us stuck.
In This Episode, You'll Learn
why alcohol can feel like your best friend during difficult seasons how emotional dri...Why Alcohol Feels Like Your Best Friend: Understanding Emotional Drinking and Quitting Drinking
Have you ever felt like alcohol was always there for you? After a stressful day, during celebrations, through heartbreak, or whenever you needed to unwind?
If so, you're not alone.
In this episode of the Sober Vibes Podcast, I explore why alcohol can feel like a trusted friend, why letting go can feel like a loss, and how emotional drinking keeps us believing alcohol is meeting our needs when it's actually keeping us stuck.
In This Episode, You'll Learn
why alcohol can feel like your best friend during d...How to Stay Sober on the Weekends Break the Weekend Drinking Cycle and Beat Alcohol Cravings
REPLAY EPISODE
Weekends can be one of the biggest challenges when you're quitting drinking. If Friday afternoon automatically signals it's time to drink, you're not alone.
In this episode of the Sober Vibes Podcast, I share how to break free from the weekend drinking cycle, navigate alcohol cravings, and build alcohol-free weekends that leave you feeling energized instead of anxious on Monday morning.
In This Episode, You'll Learn
why weekends trigger drinking through habit, culture, and the reward mindset what to expect during your first five sober...The #1 Reason to Quit Drinking Today: Why Moderation Doesn't Work and Sobriety Gets Better
This episode is a REPLAY!
If you've been telling yourself, "Next time will be different," or "Maybe I can learn to drink in moderation," this episode is your reality check.
In this episode of the Sober Vibes Podcast, Courtney explains why alcohol problems rarely get better with time, why moderation keeps so many people stuck, and how quitting drinking opens the door to clarity, self-trust, and lasting freedom.
If you're tired of negotiating with alcohol, this conversation will help you stop bargaining and start moving forward.
In This Episode...
I’m Just Trying to Figure Out My Relationship with Alcohol” (Why You Feel Stuck in the Moderation Cycle)
If you’ve ever said, “I’m just trying to figure out my relationship with alcohol,” you’re not alone, and you’re not doing anything wrong.
In this episode of the Sober Vibes Podcast, I break down why this common phrase often keeps women stuck in the moderation cycle longer than they realize.
What sounds like curiosity is often actually uncertainty, emotional exhaustion, and years of trying to make drinking “work” in a way that no longer feels sustainable.
In This Episode, You’ll Learn
• why “figuring it out” can k...
Decision Fatigue Is Sabotaging Sobriety: How to Use Relapse Prevention and a Sobriety Plan to Stop Night Emotional Drinking for Good
Decision Fatigue Is Sabotaging Your Sobriety
Ever notice how staying sober feels harder at night than it does in the morning?
It's not because you're weak. It's not because you lack motivation.
In this episode of the Sober Vibes Podcast, I explain how decision fatigue impacts sobriety and why emotional drinking often happens during predictable danger windows like after work, weekends, and social events.
You'll learn how to reduce relapse risk by making fewer decisions, creating simple routines, and building a sobriety plan that works even when you're stressed...
Stress Spikes Are Your Real Trigger How to Relax Without Alcohol and Curb Alcohol Cravings to Stay Sober When Life Gets Messy
Stress Spikes Are Your Real Trigger
Most people think they're triggered by alcohol.
But what if the real trigger is stress?
In this episode of the Sober Vibes Podcast, I break down why stress spikes are often the hidden force behind alcohol cravings and emotional drinking. You'll learn how to recognize the early signs of overwhelm, create a simple emergency plan, and protect your nervous system before stress turns into a craving.
If you're trying to stay sober and find yourself reaching for alcohol whenever life gets messy, this...
How to Maintain Sobriety During the Summer: Relapse Prevention, Sober Living, and Staying Consistent
How to Maintain Sobriety During the Summer
Summer can be one of the best seasons of the year but it can also be a time when routines disappear, schedules change, and sobriety starts to feel a little shaky.
In this episode of the Sober Vibes Podcast, I share how to maintain your sobriety during the summer months without white-knuckling your way through it.
If you've been feeling disconnected from the habits and support systems that help you stay sober, this episode will help you get back to the basics that matter...
How to Quit Drinking and Stay Sober This Summer: A Simple Plan for Alcohol Cravings and Social Pressure
Summer can feel like one long drinking event, with patios, vacations, BBQs, concerts, and social pressure everywhere.
In this episode of the Sober Vibes Podcast, I break down how to quit drinking and stay sober during the summer months without isolating yourself or feeling like you’re missing out.
If summer always pulls you back into emotional drinking or the moderation cycle, this episode will help you build a simple sobriety plan that actually works in real life.
In This Episode, You’ll Learn
• Why summer can feel s...
You’re not “bad at sobriety” How to use habit stacking to build sober habits, rebuild self-trust, and quit drinking
You’re Not Bad at Sobriety
If you've ever thought, "Maybe I'm just not a sober person," this episode is for you.
In this episode of the Sober Vibes Podcast, I break down why sobriety isn't about becoming a different person overnight. It's about building simple, repeatable habits that reduce decision fatigue, create stability, and help you stay consistent.
If you're quitting drinking and struggling to trust yourself, this episode will show you how small routines can create big changes over time.
In This Episode, You’ll Learn
•...
Stop Starting Over: Rewrite the Moderation Cycle by Replacing Emotional Drinking with a Recovery Routine That Makes Staying Sober Automatic
Stop Starting Over and Break the Moderation Cycle
If you feel like you keep repeating the same cycle with drinking, doing well, slipping, feeling shame, and starting over again, this episode is for you.
In this episode of the Sober Vibes Podcast, I break down why emotional drinking follows predictable patterns and how to build a sobriety routine that helps staying sober feel more automatic.
If you’re stuck in the moderation cycle or trying to stop drinking without constantly resetting, this episode will help you understand the deeper pattern underneath it...
Predict your next drink before it happens: How to spot drinking triggers and stop emotional drinking using a simple sobriety plan that actually works
If you feel like your drinking “just happens,” this episode will change how you see it.
In this episode of the Sober Vibes Podcast, I break down how drinking triggers and emotional drinking follow predictable patterns and how to interrupt them before they turn into a drink.
If you’re quitting drinking and stuck in the same cycle, this will help you get ahead of it.
In This Episode, You’ll Learn
• how to identify your personal drinking triggers
• Why emotional drinking feels automatic
• how to map your patterns (t...
Slipping into emotional drinking because you can’t shut off your brain Stop stress drinking, manage alcohol cravings, and build sober living habits that help you unwind
Emotional Drinking at Night? How to Stop Stress Drinking and Manage Alcohol Cravings Without Wine
If your brain won’t shut off at night and you find yourself reaching for a drink just to relax, you’re not alone.
For many high-achieving women, emotional drinking becomes the fastest way to unwind after a long day of being “on.” But what feels like relief is often just a temporary shutdown, one that makes alcohol cravings stronger and sober living harder the next day.
In this episode of the Sober Vibes Podcast, I break do...
You don’t want wine, you want relief: Replace stress drinking with proven sobriety support strategies so quitting drinking finally sticks
If you’ve ever thought, “I need a drink,” what you’re really craving might not be alcohol — it’s relief.
In this episode of the Sober Vibes Podcast, I break down the real reason behind alcohol cravings and why stress drinking becomes such a strong habit when you’re trying to quit drinking.
Instead of relying on willpower, this episode shows you how to replace the need for relief with strategies that actually support your nervous system and help you build a sustainable sober living routine.
In This Episode, You’ll Learn<...
Tired of White Knuckling Sobriety Build a Plan That Beats Alcohol Cravings (Especially at 6PM)
If you feel like you’re doing great all day and then 6 PM hits and everything shifts, you’re not alone.
For many women trying to quit drinking, alcohol cravings spike after work when stress, fatigue, and routine collide.
In this episode of the Sober Vibes Podcast, I break down why white knuckling your way through sobriety doesn’t work long-term and how to build a sobriety plan that supports you when willpower runs out.
This episode is especially helpful if you’re navigating stress drinking and want practical tools to stop dri...
Waking up with hangxiety? Try this relapse recovery reset to rebuild self trust and stay sober without the shame loop (even after a rough night or the weekend)
Waking up after drinking with anxiety, regret, and that heavy “why did I do that?” feeling is something so many women experience when they’re trying to quit drinking.
In this episode of the Sober Vibes Podcast, I walk you through a relapse recovery reset, a practical, no-shame approach to help you move forward, rebuild self-trust, and stay sober without falling into the “start over” cycle.
If you’re navigating quitting drinking and dealing with alcohol cravings after a slip, this episode will help you reset your mindset and your plan.
In This Ep...
Stuck in the Moderation Cycle? How to Quit Drinking Without Starting Over Again
If you feel like you’re constantly starting over with drinking, making rules, breaking them, and promising yourself “this time will be different,” you’re not alone.
In this episode of the Sober Vibes Podcast, I break down the moderation cycle and why trying to “drink less” often keeps you stuck longer than you need to be.
This episode offers a practical, no-shame approach to quitting alcohol without the constant reset, guilt, or all-or-nothing thinking.
In This Episode, You’ll Learn
• the subconscious reason moderation keeps you stuck
• signs...
Burnout and Sobriety: 5 Simple Self-Care Habits to Prevent Relapse and Feel Better Daily
Burnout has a sneaky way of making sobriety feel harder than it needs to be.
When your nervous system is overwhelmed, everything feels heavier, cravings get louder, patience gets shorter, and your ability to cope without alcohol feels shaky.
In this episode of the Sober Vibes Podcast, I get practical about self-care — not as a luxury, but as a daily recovery tool that keeps your sobriety steady and your relapse prevention plan strong.
If you’ve been feeling off, tired, or stretched thin, this episode will help you reset without overwhelming your...
Sobriety Affirmations That Actually Work: Rewiring Your Mindset After Quitting Alcohol
Affirmations can sound cheesy until you’re the one who needs a new thought to grab onto.
When we stop drinking, we don’t just remove alcohol. We lose an entire coping system. That can leave many people feeling like a grown adult starting over at ground zero.
In this episode of the Sober Vibes Podcast, I break down why sobriety affirmations are a practical tool for sober living and long-term recovery, not just inspirational quotes on a wall.
You’ll learn how repetition reshapes your mindset, why affirmations feel uncomfortable at fir...
Why Laughter Helps Sobriety: A Simple Recovery Tool to Reduce Stress and Protect Your Energy
Healing doesn’t always require a furrowed brow.
In this short Sober Vibes Tip episode of the Sober Vibes Podcast, I share why laughter is one of the most overlooked tools in sobriety and emotional healing.
Recovery spaces can sometimes feel heavy. Between intense conversations, emotional shares, and the weight of personal growth, it’s easy to absorb more energy than your nervous system can comfortably process.
This episode is your reminder that laughter isn’t avoidance — it’s medicine.
Humor can break rumination loops, calm the nervous sy...
Do You Have to Start Over After a Slip? Counting Sober Days, Relapse Reset, and What Actually Works
RE-RELEASE EPISODE FORM 2023.
What if “back to day one” is the wrong script?
In this episode of the Sober Vibes Podcast, I answer a question so many people are afraid to ask out loud:
Do you need to count sober days to succeed?
And does a slip erase your progress?
With honesty and practical coaching, I unpack why the most effective sobriety plans are personal, flexible, and built around your brain, not rigid rules or month-long challenges.
If you’ve ever felt crushed by restarting your sober s...
What I Lost by Waiting to Quit Alcohol (and Why Delaying Sobriety Was the Most Expensive Mistake of My Life)
If you’ve ever wondered whether your drinking is “bad enough” to quit — this episode is for you.
In episode 264 of the Sober Vibes Podcast, Courtney shares what I lost by waiting years to quit alcohol and why delaying sobriety cost more emotionally than she realized at the time.
This conversation speaks directly to women navigating grey area drinking or Sober Curious, those who aren’t hitting rock bottom, but know alcohol and stress are more connected than they’d like to admit.
You don’t have to be falling apart for alcohol to...
Alcohol Relapse Got You Down? How To Get Back on Track After a Sobriety Relapse (and Regain Your Motivation to Stay Sober)
Relapsing after a period of sobriety can feel devastating.
Shame creeps in.
Motivation drops.
And the thought “Maybe I just can’t do this” gets loud.
In episode 263 of the Sober Vibes Podcast, I talk openly about alcohol relapse, why it happens, how alcohol and stress are often connected, and what to do next without turning a setback into a full spiral.
Relapse doesn’t erase your progress.
It identifies where support and structure need strengthening.
In This Episode, You’ll Learn:
Why a sobriety rel...Sobriety and Identity: How to Rebuild Your Life After Alcohol (and Strengthen Your Sober Mindset)
Quitting alcohol changes more than your habits; it changes how you see yourself.
In episode 262 of the Sober Vibes Podcast, I explore one of the most overlooked parts of sobriety: identity. The phase where you’re no longer drinking, but you’re still asking, “Who am I now?”
This conversation is for anyone who feels emotionally unsettled, in-between, or unsure how to rebuild their life after alcohol, even if they’ve been sober for months or years.
Sobriety isn’t just about removing alcohol. It’s about rebuilding self-trust, routines, relationships, and a sense of...
Do I Have to Quit Drinking Forever How to End Dry January Without Ruining Your Progress
As Dry January comes to an end, many people feel unexpected pressure.
Questions like:
“Do I have to quit drinking forever?”
“Was this just a break?”
“What if I mess this up now?”
In this episode of the Sober Vibes Podcast, I walk you through how to end Dry January without undoing the progress you’ve made.
This episode is designed to calm the urgency, quiet the all-or-nothing thinking, and help you move forward without forcing a decision you’re not ready to make.
In This Episode, You...
Press Play Before You Drink: A Pep Talk for When You Want to Give Up
If you’re feeling close to drinking, overwhelmed, tired, or stuck in that mental negotiation, this episode is here for you.
In this episode of the Sober Vibes Podcast is a calm, grounding pep talk you can press play on anytime you feel like giving up or convincing yourself to “just have one.”
This episode isn’t about rules, timelines, or willpower.
It’s about getting through this moment without turning it into a setback.
Whether you’re doing 30 days without alcohol, trying to stop drinking every night, or working to stop drink...
When Dry January Is Over: How to Keep Momentum When the Noise Comes Back
Dry January might be ending, but that doesn’t mean your progress has to.
In this episode of the Sober Vibes Podcast, I talk about the exact moment many people struggle with the most: when everyone stops talking about not drinking, alcohol marketing comes back, and the external support fades.
This episode is for the woman who made it through January or started cutting back and now finds herself asking,
“Why does this feel harder now?”
or
“How do I keep going when no one else is doing this anymore?”
In Th...
What to Do First When You Decide to Quit Drinking (The 2026 Starter Plan)
If you’ve decided you want to quit drinking or even think you might want to, the question usually becomes overwhelming fast:
“Okay… but what do I actually do first?”
In Episode 258 of the Sober Vibes Podcast, I walk you through a calm, realistic starter plan for quitting alcohol in 2026 without pressure, perfection, or fear-based rules.
This episode is designed for women who are sober curious, stuck in the moderation cycle, or ready to explore an alcohol free life but don’t want to blow up their entire routine to get the...
How to Quit Drinking Alcohol in 2026 (A Modern, Sustainable Approach)
If you’re searching for how to quit drinking alcohol in 2026, you’re not alone, and you’re not behind.
In this Season 8 kickoff episode of the Sober Vibes Podcast, I break down why the old way of quitting alcohol no longer works for so many women, especially high-functioning, successful women stuck in the moderation cycle.
White-knuckling, willpower, and “just drinking less” may have worked for some in the past, but in 2026, we understand more about the nervous system, emotional regulation, and why so many women drink to cope with stress, anxiety, and burnout.<...
