No Alcohol Needed: The Podcast

People often say they drink alcohol to calm their anxiety. As we start to understand that alcohol actually contributes to our anxiety, we have to start learning healthy ways to cope with it. It’s not easy. In this episode, we talk with Travis, Antje, and Zoe about how we deal with anxiety in recovery, and we all walk away with some valuable new ideas. We hope you do, too.
“Anxiety is like being nervous, but with teeth.”
Some of the concepts we cover include:
How to stop ruminating
The power in identifying anxiety
Learning to name feelings
Using creativity to cope and to explore feelings
Signs of childhood anxiety
Skin picking
Tools for dealing with anxiety
Recognizing what doesn’t work
Self care as crisis prevention
Medication assisted treatment
“I’ve had to learn to make friends with my anxiety.”
Travis mentions grounding exercises often used for anxiety. You can find more info here.
Julie mentions the I Am Sober app. You can learn more about the app on their website.
Antje and Julie talk about how much the book Alcohol Explained by William Porter helped them understand the connection between anxiety and alcohol.
Meet Our Guests:
Antje first discovered drinking as a way to “fix” her eating disorder. She thought that drinking was more acceptable than binging and purging all of her meals. When drinking grew more and more out of control, she reluctantly considered sobriety in January of 2022. Soon after, she found connection and support in an online sober community. She is so glad to that she took that first, scary step and gave sobriety a chance.
Get in touch:
Visit our website for tons of free resources including
Free weekly zoom support group
Full library of podcast episodes
Weekly sobriety inspiration newsletter
1:1 recovery coaching
About your hosts:
Julie Miller is the founder of No Alcohol Needed, a recovery community supporting women in all stages of recovery from newly sober to recreating the life that's been waiting for them. She is a certified Recovery Coach Professional and has been coaching since 2023.  Visit her website at noalcoholneeded.net
Steve Knapp is a men's mental health advocate. He's the co-host of the Forged in Silence podcast and he is passionate about helping men develop the emotional intelligence and resiliency to create meaningful, connected lives. 
 

“Dating sober isn’t any easier.”
If you’ve ever dated sober, or intend to start dating sober, this is the episode for you! We turn the show over to five of our friends who are all active in the sober dating world, and give them a chance to tell all. They talk about everything from dealing with getting rejected and breaking up, to recognizing red flags and deal breakers, to the awkwardness of sober intimacy. Listen and laugh with us… and you’ll probably learn some things along the way, too!
Key topics in this episode:
Online dating apps
Being uncomfortable when your date drinks
Your date being uncomfortable when you don’t drink
Recognizing an unhealthy need for attention and validation
Learning to communicate honestly and effectively
Addressing a partner’s substance use
Higher standards for conversation and connection
Struggling with insecurity
The older you get, the harder it seems to get
Showing up authentically, flaws and all
Taking things slowly
Learning to appreciate solitude
Learning to cope with loneliness
“Sometimes the wrong person feels right. You've gotta learn to know the difference.”
Visit our website for tons of free resources including:
Free weekly zoom support group
Full library of podcast episodes
Weekly sobriety inspiration newsletter
1:1 recovery coaching
About your hosts:
Julie Miller is the founder of No Alcohol Needed, a recovery community supporting women in all stages of recovery from newly sober to recreating the life that's been waiting for them. She is a certified Recovery Coach Professional and has been coaching since 2023.  Visit her website at noalcoholneeded.net
Steve Knapp is a men's mental health advocate. He's the co-host of the Forged in Silence podcast and he is passionate about helping men develop the emotional intelligence and resiliency to create meaningful, connected lives. 
 

(This episode was first published June 2, 2024)
With summer upon us, it seems everyone is wondering is to have sober fun – without missing alcohol! The warm weather seems to bring its own set of triggers. We invited Rich and Shana to join us this week, to talk about how they’ve learned to not just survive summer, but to truly enjoy it.
In this episode:
How mocktails can still make summer events feel special
Preparation: how to know you’re ready for whatever it is you’re wanting to do
JOMO – letting others be your reminder for why you’re glad you’re sober
Working through the fear of upcoming situations
Sharing your goals with others for increased accountability
Painting a new picture: it’s always looked the same, but now is your chance to decide how it will look going forward
Sober travel – how to make it fulfilling
The value of an adrenaline rush when you’re sober
How to make sure you still have fun, so you don’t feel like you’re missing out
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Meet our guests: https://throughtheglassrecovery.com/podcast/how-to-have-sober-fun/
Want more inspiration for having fun without alcohol? Check out this blog post: https://throughtheglassrecovery.com/how-to-have-fun-when-youre-sober/
Come hang out with us on Zoom on Monday nights: https://throughtheglassrecovery.com/meeting-faqs/
Need one on one support? We can do that, too! Get more info here: 
https://throughtheglassrecovery.com/recovery-coaching/
 

It's just Steve and Julie this week, and we're talking about the past and the future of Through the Glass Recovery Podcast.
We're getting ready to take a summer break - a longer one that usual - and we'll take the time to discuss the evolution of TTG. As we both move down new paths and our own recovery stories continue to evolve, so will the podcast. We'll still be here behind the scenes though, and we'll still keep most of our free and paid resources available.
From our hearts to yours, thanks to all of our incredible, loyal listeners for always supporting us as we continue this journey. We wouldn't be doing this if it weren't for all of you.
Through the Glass Recovery Resources:
Monday night Zoom support group (free)
Facebook page
Instagram
Blog
Podcast episodes
1:1 Recovery coaching
Julie's resources:
No Alcohol Needed blog
Get the free 40-page e-book
Steve's podcast:
Forged In Silence

What does spirituality really mean in recovery—and do you have to be religious to be spiritual? In this heartfelt and wide-ranging conversation, Julie and Steve are joined by Matt, Corina, and Jamie for an honest, down-to-earth exploration of how spirituality shows up in their sober lives.
From Buddhist philosophy and Bible stories to daily rituals and unexpected symbols of peace, each guest shares a unique path toward meaning, connection, and healing. Whether you’re religious, spiritual-but-not-religious, or just curious—this episode will meet you where you are.
In this episode, we talk about:
Redefining spirituality outside of religion
Daily practices that connect us to something greater
Accidental spiritual awakenings
Finding meaning in suffering and recovery
How different faith traditions shaped our sobriety journeys
The importance of curiosity, open-mindedness, and community
Using spiritual tools to stay grounded in sobriety
This one is warm, funny, and full of insight. If you’ve ever wrestled with the idea of spirituality in recovery—or avoided it altogether—this is a gentle invitation to explore what might be waiting for you.
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To learn more about our guests, view the full show notes at https://throughtheglassrecovery.com/podcast/spirituality-and-sobriety/
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For information about 1:1 Recovery Coaching, visit https://throughtheglassrecovery.com/recovery-coaching/

In this powerful episode, our group dives deep into the connection between perfectionism and alcoholism and how striving to be flawless can sabotage sobriety, self-worth, and emotional healing. Jessica, Sarah, Erica, Hope, Julie, and Steve share raw and honest stories of how perfectionism shaped their drinking, and what it looks like to work through those tendencies in recovery.
From redefining success and learning to sit with mistakes, to practicing self-compassion and choosing authenticity over image, this conversation is full of insight, laughter, and “me too” moments for anyone struggling with not feeling good enough.
Key Topics in this Episode:
Defining our own standards of "good enough"
Authentic connection requires allowing others to see our imperfection
How perfectionism and overachieving go hand in hand to sabotage your mental wellbeing and sobriety
The intertwined journeys of recovery and how they all affect one another
Perfectionism as a sense of control
Recovering from perfectionism is an ebb and flow - some days are easier than others
The tools of sobriety also support recovering from perfectionism
Being a perfectionist can stop you from self reflecting, not wanting to admit your flaws and shortcomings - and therefore stopping you from ever working on them.---
To learn more about our guests, view the full show notes at https://throughtheglassrecovery.com/podcast/perfectionism-and-alcoholism/
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For information about 1:1 Recovery Coaching, visit https://throughtheglassrecovery.com/recovery-coaching/

Feeling insecure when you get sober is completely normal, and even expected. Insecurity is a loud companion in early sobriety, and in life. In this episode, we’re talking about it honestly. So often, when we put down alcohol, we find that we no longer have a way to quiet the inner critic... or in some cases, it fuels the insecurity even more. The key to moving through insecurity is to find ways to do it without the shame and avoidance we used to use. Now we use new tools, new mindsets, and the newfound confidence of sobriety.
Chris, Emily, Julie, and Steve gather for a heartfelt conversation about how insecurity showed up for them after putting down the drink, and what it’s looked like to build confidence from the ground up.
"You're just a speck on a giant floating rock."
Key topics discussed:
Feeling like the odd one out in social settings without alcohol
Why insecurity often starts way before our first drink
How journaling, mindset shifts, and reframing help quiet the inner critic
The vicious cycle of guilt, stress, and alcohol
What happens when you stop numbing and start facing hard feelings
Why confidence isn’t a feeling—it’s something you build
Insecurity is a natural part of being human, not something to always be avoided.
Digging into the why: Why do you feel insecure? What fear is beneath the insecurity?
This episode is full of real talk, personal stories, and a few laughs (including talk of Steve’s future AI bobblehead 😄). Whether you’re early in recovery or just feeling shaky in your skin, this one’s for you.
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To learn more about our guests, view the full show notes at https://throughtheglassrecovery.com/podcast/feeling-insecure-when-you-get-sober/
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For information about 1:1 Recovery Coaching, visit https://throughtheglassrecovery.com/recovery-coaching/
 

In this raw and honest episode, Julie and Steve sit down with Trevor and Barclay for a heartfelt conversation about the messy overlap between alcohol abuse and depression, and the long road to healing.
Each of them opens up about their personal struggles—what it feels like to hit emotional rock bottom, how they found their way back, and the daily practices that help them stay grounded. You’ll hear stories of isolation, humor used as a lifeline, and the slow, patient work of rebuilding mental health without alcohol.
There’s no toxic positivity here—just real talk about how hard it can be to keep going when nothing seems to be working, and why showing up for yourself (and others) matters more than you think.
Please note: Multiple guests discuss their experiences with suicidal ideation. Please exercise caution when deciding to listen to this episode.
Key points in this episode:
Hitting emotional rock bottom and the loneliness that comes with it
Why depression can be so sneaky, especially in sobriety
Using humor to cope without bypassing the pain
How to keep taking action—even when it feels pointless
The power of medication, therapy, and reaching out for help
Learning to sit with emotions without drinking to escape
Why listening without judgment can be the most powerful thing we offer each other
If you’ve ever felt like you “should” be okay but you’re not, this one’s for you. You are not alone.
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To learn more about our guests, view the full show notes at https://throughtheglassrecovery.com/podcast/alcohol-abuse-and-depression/
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If you are struggling with depression or suicidal ideation, please contact SAMHSA. They are trained to help you.  1-800-662-HELP (4357)
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For information about 1:1 Recovery Coaching, visit https://throughtheglassrecovery.com/recovery-coaching/
 

If you've been sober for a bit, you know that "burnout" feeling that we're talking about. It's that feeling of, "I don't want to have to think about alcohol and sobriety all the time. I don't want to have to feel like every ounce of energy is going toward this. I just want to live my life!" In case no one has told you - it's totally normal to feel that way.
We're here with Amber, Michael, and Collin today to talk about what to do when you get to that burnout point - and even better, how to avoid it. It's all about finding a balance between doing the work of recovery, and giving yourself space to enjoy that freedom you've worked so hard to achieve.
"When I made my sobriety my identity, that's when I started feeling burned out."
Key topics in this episode:
People who struggle with addiction often struggle with moderation in ALL things - including sobriety work
Trial and error: figuring out what works, and what is just wasted effort
Keeping the work of recovery enjoyable
Processing the fear that if you give yourself space that you'll fall back in
Taking on "recovered" as your entire identity has the potential to cause burnout
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Visit our website at throughtheglassrecovery.com for full bios and information about this week's guests!

Failure doesn't feel good. Or at least, it doesn't until you change the way you think about it. Too often, people put so much time and energy into avoiding experiencing failure that they fail to move forward at all. That can be said for life in general, but it's especially true in recovery - when fear of failure holds you back from even trying to quit, and then keeps holding you back from making the other changes that need to be made, too.
In this podcast episode, we're chatting with Katie (recovery coach for Peer180 RCO), Matt (host of Till The Wheels Fall Off podcast), and Elizabeth (host of Intelligence on the Rocks podcast) to talk about how fear of failure has shown up in our sobriety journeys, and how we've learned not just to face the fear, but embrace it.
Key points in this episode:
Redefining success in order to redefine failure
Turning failure into opportunities for growth that you can be proud of
The danger in not telling anyone your goals in an attempt to hide any failure that might come
Big fears - like failing our children
2 kinds of failure - the useful kind, and the not so useful kind
When fear of failure shows up as procrastination
Is it fear of failure, or fear of what people will think?
Developing shame resilience
The danger of keeping the bar so low that you can never fail
Learn more about our guests and find the full show notes for this episode at 
https://throughtheglassrecovery.com/podcast/fear-of-failure/
Loved this conversation? Let’s keep it going.
Failure isn’t the end—it’s part of the process. If today’s episode resonated with you, here are a few ways to take the next step:
Join our free recovery support meeting on Monday – because you don’t have to figure this out alone. Click Here
Follow us on social media for daily encouragement and real talk about sobriety. @throughtheglassrecovery on IG
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Leave a rating & review – your words help more people find this podcast and start their own journey.
Whichever step you take, just know this—you’re not failing, you’re learning. And you’re not alone in it.