Lose the Hangover…not the booze! Explore the glorious world of moderation through Mindful Drinking with Erica Mallery + ShameOver
ShameOver - The Drink Less Podcast
Claim This Podcastby Erica Mallery
5.0(13 reviews)
60 episodes
Updated Bi-weekly
Accepts GuestsHas SponsorsLocation 🇺🇸
52
Podcast Authority
BetaFairBased on show quality, social media presence, reviews, charts, and more
Quality56
Social97
YouTube72
Engagement0
Podcast Overview
Lose the Hangover…not the booze! Explore the glorious world of moderation through Mindful Drinking with Erica Mallery + ShameOver
Language
🇺🇲
Publishing Since
3/7/2024
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52
Podcast Authority
BetaFairBased on show quality, social media presence, reviews, charts, and more
Quality56
Social97
YouTube72
Engagement0
7
Excellent Areas
2
Good Performance
10
Growth Opportunities
excellent
Episode Length
47 minutes
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Every 13 days
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Recent Episodes
December 20, 2025
Stress Management Tools to Drink Less, Regulate Your Nervous System & Avoid Holiday Burnout
<p>If stress is the reason you reach for a drink, this episode is for you.</p><p></p><p>In the final episode of this short series, Erica Mallery—moderation coach and founder of <i>ShameOver</i>—shares <b>simple, realistic stress management tools</b> that help you drink less, stay regulated, and actually enjoy the holiday season without burnout, hangovers, or regret.</p><p></p><p>These are easy practices you can use <b>anytime, anywhere</b>—especially when life feels overwhelming and alcohol starts to feel like relief.</p><p></p><p><b>You’ll learn how to:</b></p><ul><li>Use mini mindfulness moments throughout the day (not just at night)</li><li>Calm your nervous system with simple breathing techniques</li><li>Reduce cravings by keeping your hands busy and your body engaged</li><li>Support blood sugar, energy, and mood with protein, hydration, and balance</li><li>Use movement and music as natural stress relief</li><li>Build a simple self-care toolkit using your five senses</li><li>Use gratitude to shift your mindset, lower stress, and feel more grounded<p></p></li></ul><p><b>This episode is especially helpful if:</b></p><ul><li>Stress and overwhelm drive your drinking</li><li>The end-of-day drink feels like your only moment of relief</li><li>You feel emotionally exhausted, overstimulated, or burned out</li><li>You want to drink more mindfully without quitting alcohol</li></ul><p></p><p>If you’ve ever searched:<br><i>stress drinking</i>, <i>how to drink less when stressed</i>, <i>nervous system regulation for women</i>, <i>holiday stress management</i>, or <i>mindful drinking tools</i>—this episode brings it all together.</p><p></p><p>Save this episode and return to it whenever stress feels high and self-care feels hard. You don’t need to do everything—just <b>one small shift can change everything</b>.</p><p></p><p>To connect with Erica + ShameOver go to <a target="_blank" rel="noopener noreferrer nofollow" href="http://shameover.me">shameover.me</a> to get started today.</p><p></p><p>***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 situation before making changes to your drinking, medications, or treatment.***</p><p></p>
December 19, 2025
How to Drink Less at Home & Beat the “Witching Hour” (Mindful Drinking Without Willpower)
<p>If drinking at home—or that late-afternoon “witching hour”—is where moderation falls apart, this episode is for you.</p><p>In this quick, powerful episode, Erica Mallery—moderation coach and founder of <i>ShameOver</i>—dives into <b>why drinking alone and habitual evening drinking are so common</b> and exactly how to interrupt the cycle <i>without</i> quitting alcohol.</p><p></p><p>This episode focuses on the moments when:</p><ul><li>You drink before anyone else gets home</li><li>You pour out of habit, boredom, stress, or emotional exhaustion</li><li>The same craving hits at the same time every day</li><li>Alcohol feels like the fastest way to decompress</li></ul><p></p><p>You’ll learn how to:</p><ul><li>Make alcohol harder to access so mindful choices come easier</li><li>Stop “drinking on autopilot” at home</li><li>Fill your emotional cup <i>before</i> filling your glass</li><li>Use the simple <b>WAIT</b> pause to break craving loops</li><li>Beat the witching hour without white-knuckling</li><li>Create a Pleasure + Stress-Reducer (PS) list that actually works</li><li>Drink intentionally instead of habitually</li></ul><p></p><p>If you’ve ever searched:<br><i>how to stop drinking at home</i>, <i>how to drink less in the evenings</i>, <i>witching hour drinking</i>, <i>mindful drinking habits</i>, or <i>cut back on alcohol without quitting</i>—this episode is a must-listen.</p><p></p><p>Save this episode and come back to it anytime you feel the urge to drink <b>out of habit instead of choice</b>. Because drinking less isn’t about restriction—it’s about meeting the need underneath.</p><p></p><p>To connect with Erica + ShameOver go to <a target="_blank" rel="noopener noreferrer nofollow" href="http://shameover.me">shameover.me</a> to get started today.</p><p></p><p>***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 situation before making changes to your drinking, medications, or treatment.***</p>
December 18, 2025
What to Say When People Ask Why You’re Not Drinking (Confident Comebacks That Actually Work)
<p>One of the hardest parts of drinking less isn’t the drink itself—it’s the <b>questions</b>.</p><p>“Why aren’t you drinking?”<br>“Just have one.”<br>“Are you pregnant?” 😒</p><p></p><p>In this short, confidence-boosting episode, Erica Mallery—moderation coach and founder of <i>ShameOver</i>—teaches you how to <b>shut down drink-pushing and awkward questions with ease</b>, so you can stick to your plan without over-explaining or second-guessing yourself.</p><p></p><p><b>You’ll learn:</b></p><ul><li>Why confidence matters more than the words you choose</li><li>How hesitation invites pressure (and how to stop it)</li><li>Simple, health-focused, neutral, and sassy drink-declining comebacks</li><li>What to say when you want to keep it short and move on</li><li>How to turn awkward moments into non-issues</li><li>Why other people’s reactions have nothing to do with you</li></ul><p><b>This episode helps you stop:</b></p><ul><li>People pushing drinks on you</li><li>Losing self-trust in social situations</li><li>Feeling awkward or judged for drinking less</li><li>Explaining yourself when you don’t owe anyone an explanation<p></p></li></ul><p><b>If you’ve ever searched:</b><br><i>what to say when not drinking</i>, <i>how to say no to alcohol</i>, <i>drink less socially</i>, <i>decline drinks without being awkward</i>, or <i>mindful drinking confidence</i>—<b>this episode is for you.</b></p><p></p><p>Save this episode and come back to it <b>before any event where alcohol is involved</b>.<br>When you know your comeback and say it with confidence, the pressure disappears.</p><p></p><p>To connect with Erica + ShameOver go to <a target="_blank" rel="noopener noreferrer nofollow" href="http://shameover.me">shameover.me</a> to get started today.</p><p></p><p>***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 situation before making changes to your drinking, medications, or treatment.***</p>
60 total episodes available
Recent guests on ShameOver - The Drink Less Podcast
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Marina Castillo
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CAROLINE
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Ashley DiGiacomo Schwartz
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Frequently asked questions
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- What is ShameOver - The Drink Less Podcast?
- How often does this podcast release new episodes?
This podcast updates bi-weekly.
- Where can I listen to this podcast?
This podcast is available on 6 platforms including Apple Podcasts, Spotify, and more. You can also use the RSS feed directly.
- Does this podcast accept guests?
Yes, this podcast regularly features guests.
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