Ep. 91: The Caregiver Burnout Cycle: Why Alcohol Isn’t the Answer

If you’ve ever told yourself, “I deserve this drink after a long day,” you’re not alone. In this episode of No More Wasted Days, Sara and Heather dive into the Mom/Caregiver Drinking Trap—why so many caregivers turn to alcohol to unwind, why it doesn’t actually help, and how to break free from the cycle. Whether you’re a parent, a caregiver, or in a helping profession, this episode will help you rethink self-care and create healthier ways to recharge.

What You’ll Learn in This Episode:

• How caregiving roles (as a parent, teacher, nurse, etc.) contribute to stress and burnout.


• The connection between mom guilt, perfectionism, and drinking.


• Why alcohol actually makes parenting (and life) harder.


• The Rebound Effect—how alcohol increases anxiety rather than relieving it.


• Four powerful strategies to replace alcohol with real self-care.

Key Takeaways:

1. Redefine Self-Care – Alcohol isn’t self-care. Real self-care means rest, connection, creativity, and movement.


2. Let Go of Perfectionism – “Good enough” is enough.


3. Find Community – You don’t have to navigate this alone—surround yourself with like-minded support.


4. Create a New End-of-Day Ritual – Replace the “wine o’clock” habit with something that actually helps you unwind.

Call to Action:

Your next step: Reflect on how your parenting or caregiving would feel different without alcohol. If you’re looking for support, check out the Daymakers Community or 1-on-1 coaching with Heather to help guide you on your alcohol-free journey

Resources Mentioned:

• Daymakers Community: Weekly coaching calls, private messaging threads, and a supportive community. Learn more here.


• Heather’s 1-on-1 Coaching: Tailored support to help you navigate your alcohol-free life.

If this episode resonated with you, share it with a fellow caregiver and leave a comment on Spotify or YouTube. Let’s break free from the guilt trap together! 💛

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Looking for support on your alcohol free journey? Consider joining us in the Day Makers Community.  CLICK HERE for all the details.



Want some 1-on-1 support on your alcohol free journey?  Work with Heather as your alcohol free coach.  CLICK HERE to start working with Heather today.

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Follow the podcast on Social Media:

IG: @nomorewasteddays.pod

Follow Sara on Social Media:

IG: @no_more_wasted_days

TikTok: @no_more_wasted_days

Facebook: https://www.facebook.com/NoMoreWastedDaysOfficial

Follow Heather on Social Media:

IG: @theheatherleecollective

TikTok: @thealcoholfreecoach