{"type":"rich","version":"1.0","provider_name":"Transistor","provider_url":"https://transistor.fm","author_name":"Alcohol Minimalist: Mindful Drinking & Behavior Change","title":"Revisiting: Stopping the Shame Spiral Around Your Drinking","html":"","width":"100%","height":180,"duration":1817,"description":"In this episode, Molly revisits one of the most important conversations around changing your relationship with alcohol—how shame can keep you stuck, and how to break free from the shame spiral.\n\nThis episode is a spring break replay, and for good reason—it’s one of Molly’s favorites and a foundational message for anyone working to become an alcohol minimalist.\n\nIn this episode, you’ll learn:\nWhat shame really is and how it’s different from guilt\nWhy shame is especially destructive for daily habit drinkers\nThe role shame played in Molly’s personal journey with alcohol\nHow shame often masks itself as “powerlessness” and leads to hiding, isolation, and more drinking\nWhy understanding your thoughts is the key to disrupting shame\nThree science-informed strategies to stop the shame spiral: Name it – acknowledging shame takes away its power\nSelf-compassion – treating yourself like you’d treat a friend\nSeparate your thoughts from your identity – you are not your drinking behavior\nYou’ll also hear:\nA powerful quote from Brené Brown on the unspeakable nature of shame\nHow common narratives (like the AA concept of “powerlessness”) may unintentionally reinforce shame\nWhy living in the gains rather than the gap is essential for motivation and long-term change\nTakeaway Message:\nShame doesn’t help you change. In fact, it keeps you stuck. The pathway to lasting transformation starts with understanding your thoughts, practicing self-compassion, and learning how to disrupt the automatic cycles that have been running your drinking habit.\n\nResources Mentioned:\nBrené Brown’s definition of shame\nPrevious episodes on “The Gap and The Gain” (Think Thursday episodes)\nTools for becoming a better thinker and understanding your brain\nWant more support?\nCheck out our programs at www.mollywatts.com or join our free Facebook group Alcohol Minimalists: Change Your Drinking Habits. You’re not alone—and you are absolutely capable of creating peace with alcohol.\nLow risk drinking guidelines from...","thumbnail_url":"https://img.transistorcdn.com/zu3PtA3XzNKb2qSH95OKvfAaoixqds182Hao41kpkws/rs:fill:0:0:1/w:400/h:400/q:60/mb:500000/aHR0cHM6Ly9pbWct/dXBsb2FkLXByb2R1/Y3Rpb24udHJhbnNp/c3Rvci5mbS8wZjY5/NjVmY2Y2MGQ0NmMx/NGNiMzdiZGY0OTMz/OWQzMy5wbmc.webp","thumbnail_width":300,"thumbnail_height":300}