Cravings Part 2: How To Respond Without Giving In. Ep.5 Drink Less Booze. Live How You Choose. podcast

39:28

What It’s Like to Go to an Alcohol Service in the UK: In Conversation with Luna, Recovery Worker. Ep.8 Hi, I’m Dr Fiona Dowman, a qualified HCPC registered Clinical Psychologist in the UK. 🎧 Episode Summary: If you’ve ever wondered what actually happens when someone accesses an alcohol service, or if you've been curious but nervous about what to expect, this episode is for you. I’m joined by Luna Ng, a recovery worker from an alcohol service in London. She shares what a typical day looks like in her role, what kinds of support people receive, and the real-life challenges and goals people bring when trying to change their drinking. We also talk about why services focus on your goals—not someone else’s—and how recovery support can be a compassionate, non-judgemental process. Whether you’re exploring change yourself or just want to understand the system better, this conversation offers a rare behind-the-scenes insight into how alcohol services work. 🧠 What You’ll Learn: What recovery work in an alcohol service actually involves The impact of alcohol on mental health, sleep, relationships, and more Why emotional drinking can keep people stuck in a cycle How recovery is shaped by personal goals—not pressure to be abstinent The power of small, consistent steps (not all-or-nothing thinking) What really helps people make changes—including motivation, support, and self-compassion The barriers to change 🔗 Resources I Mention: Alcohol Change UK 📬 I'd love to hear your thoughts on this episode or what you're learning on your journey: Email me: info@purplebridgepsychology.co.uk Follow me on Instagram: @purplebridgepsychology If this episode resonated with you, please subscribe, leave a review, or share it with someone who might benefit. And as always, this podcast is not a substitute for personalised support. If you’re concerned about your alcohol use, please speak to your GP or local alcohol service. Share your feedback and Connect with me on Instagram @purplebridgepsychology or Facebook…

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The Anxiety-Alcohol Loop. Drinking in the Evenings Might Be Fuelling Your Anxiety Rather Than Fixing It. Ep.7 9:59

18 days ago9:59

9:59

The Anxiety-Alcohol Loop. Drinking in the Evenings Might Be Fuelling Your Anxiety Rather Than Fixing It. Ep. 7 Hi, I’m Dr Fiona Dowman, a Clinical Psychologist helping high-achieving professionals ease anxiety and unwind—without relying on alcohol. 🎙 Episode Summary: In today’s episode, I’m breaking down a pattern I see all too often: the anxiety-alcohol loop. That moment at the end of the workday when your mind won’t stop racing and a drink feels like the only way to switch off. You tell yourself it’s just one, but it easily turns into more, and you wake up feeling even more anxious than before. This episode is all about why this loop happens, how it tricks your brain, and—most importantly—how to break free from it. I’ll share practical steps to help you manage anxiety in healthier ways, so you can feel calm, focused and in control the next day. You’ll also hear about my brand new online programme designed especially for busy professionals ready to ease anxiety and take back their evenings—alcohol free. 🧠 What You’ll Learn: Why drinking to unwind can increase anxiety over time The brain chemistry behind the anxiety-alcohol cycle How alcohol affects your sleep, stress hormones, and self-confidence Why anxiety is not your enemy (and how to respond to it differently) A simple 10–15 minute practice that helps you delay drinking urges How engaging your five senses can bring calm in the moment Why planning ahead is one of the most powerful tools for change 🔗 Resources I Mention: 🌉 Join the Priority List for my upcoming online programme: www.drinklessbooze.co.uk/join This is for you if you're a busy professional who’s ready to ease anxiety and unwind without reaching for a drink. You’ll learn my Bridge Method across six live weekly Zoom calls as a founding member. 📬 I’d love to hear from you: Have you found yourself stuck in the anxiety-alcohol loop? Did any of these strategies resonate? Feel free to message me on Instagram: @purplebridgepsychology Or send me an email: info@purplebridgepsychology.co.uk If this episode helped, consider subscribing, sharing, or leaving a review. It helps more people find the podcast. And as always, this podcast is not a substitute for personalised support. If you’re worried about physical dependence on alcohol, please speak to your GP or local alcohol service . Share your feedback and Connect with me on Instagram @purplebridgepsychology or Facebook…

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Are You Drinking to Numb Emotional Pain?. Ep.6 10:01

25 days ago10:01

10:01

Episode Title: 🎙️ Are You Drinking to Numb Emotional Pain? With Dr Fiona Dowman, Clinical Psychologist, UK Episode Summary: Do you find yourself reaching for a drink after a stressful day, an argument, or when you’re just feeling… off ? You're not alone. In this episode, I unpack emotional drinking—why it happens, how emotions work, and what to do if alcohol has become your go-to coping mechanism. I explore the emotional drinking cycle and how difficult feelings like stress, shame, or anxiety can trigger a pattern of drinking → self-criticism → more discomfort → more drinking. I’ll walk you through why our brains turn to alcohol for relief, the real cost of this short-term fix, and how to begin responding to emotions in a healthier, more sustainable way. This episode includes a grounding mindfulness practice to help you pause, notice what you’re feeling, and create space between your emotions and your actions. What You’ll Learn: Why emotional discomfort often leads to drinking What emotions actually are and why we experience them The common emotional drinking cycle (with a relatable example) The “quicksand metaphor” for why struggling with emotions makes things worse A simple exercise to help you pause and respond to feelings mindfully 🔗 Resources Mentioned: 🎧 Free 20-minute Mindful Drinking Audio Guide: www.purplebridgepsychology.co.uk/free-mindful-drinking-guide 📬 Questions or thoughts? Email me at: info@purplebridgepsychology.co.uk 📲 Or connect on Instagram: @purplebridgepsychology If this episode resonated with you, please subscribe, leave a review, or share it with someone who might benefit. As always, this podcast is not a substitute for personalised support. If you’re concerned about alcohol dependence, please speak to your GP or local alcohol service. Share your feedback and Connect with me on Instagram @purplebridgepsychology or Facebook…

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Cravings Part 2: How to Respond Without Giving In. Ep.5 7:16

5 weeks ago7:16

7:16

Episode Title: Cravings, Part 2: How to Respond Without Giving In 👋🏾 Hi, I’m Dr Fiona Dowman, a qualified Clinical Psychologist in the UK. 🔍 Episode Summary: In this second part of our cravings series, we’re taking everything we learned about what cravings are—and now focusing on what to do when they show up . You’ll hear a powerful metaphor (involving a very persistent stray cat!) that helps explain why cravings feel so relentless, and why your response to them matters. We’ll build on the idea of urge surfing and how to stay with an urge rather than trying to fight or feed it. It’s about learning a new way to relate to cravings, and giving yourself a real chance to choose differently. 🧠 What You’ll Learn: Why cravings can get louder before they go away How feeding a craving—literally or mentally—makes it stronger The “stray cat” metaphor that helps explain cravings A reminder of how urge surfing works, and how to practice it Why being curious (instead of reactive) is a powerful first step How to start creating new, value-based responses to cravings 🔗 Resources I Mention: 🎧 Free 20-minute Mindful Drinking Audio Guide: www.purplebridgepsychology.co.uk/free-mindful-drinking-guide 📬 I’d love to hear how you’re getting on with urge surfing or noticing cravings in a new way. You can reach me at: info@purplebridgepsychology.co.uk Or follow along on Instagram: @purplebridgepsychology If this episode resonated with you, please subscribe, leave a review, or share it with someone who might benefit. As always, this podcast is not a substitute for personalised support. If you’re concerned about alcohol dependence, please speak to your GP or local alcohol service.. Share your feedback and Connect with me on Instagram @purplebridgepsychology or Facebook…

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Understanding Cravings: Why You Get Them and What To Do About It. Ep.4 9:58

6 weeks ago9:58

9:58

🎙 Episode Title: Understanding Cravings: Why You Get Them and What To Do About It Hi, I’m Dr Fiona Dowman, a qualified Clinical Psychologist in the UK. Episode Summary : Cravings can feel overwhelming and out of your control, but they don’t have to be. In this episode, I break down what cravings really are, why they happen, and how they affect your drinking behaviour. You'll learn how cravings show up in your body and mind, what triggers them, and most importantly, how you can start responding differently. I’ll introduce a powerful technique called urge surfing , which helps you take the power back and respond with intention. This is part one of a two-part episode on cravings, so stay tuned for the next episode where we’ll build on what you learn today. What You’ll Learn : What cravings are and why they feel so strong The different ways people experience cravings (it’s not just in your head!) How triggers and cues lead to cravings—even when you’re not drinking Why distraction only works in the short term An introduction to “urge surfing” and how it can help you manage cravings mindfully 🔗 Resources I Mention : 🎧 Free 20-minute Mindful Drinking Audio Guide: www.purplebridgepsychology.co.uk/free-mindful-drinking-guide 📬 I'd love to hear how cravings show up for you or what you’re learning from this episode. You can reach me at: info@purplebridgepsychology.co.uk Or follow along on Instagram: @purplebridgepsychology If this episode resonated with you, please subscribe , leave a review , or share it with someone who might benefit. As always, the advice in this podcast is not a substitute for personalised support. If you're concerned about physical dependence on alcohol, it’s important to speak to your GP or local alcohol service. Share your feedback and Connect with me on Instagram @purplebridgepsychology or Facebook…

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Mastering Mindfulness: A Skill to Help You Drink Less and Live More Intentionally. Ep.3 16:20

7 weeks ago16:20

16:20

🎙 Episode Title : Mastering Mindfulness: A Simple Skill to Help You Drink Less and Live More Intentionally. Hi, I’m Dr Fiona Dowman, a qualified Clinical Psychologist in the UK. Episode Summary : Mindfulness is a word that gets thrown around a lot, but what does it actually mean, and how can it help you change your drinking? In this episode, I take you through the real meaning of mindfulness and why it’s such a powerful skill for breaking out of autopilot, tuning in to your thoughts and feelings, and making more intentional choices—especially when it comes to alcohol. You’ll also hear a simple mindfulness exercise you can try straight away, plus a practical tip for applying mindfulness in your everyday routine. What You’ll Learn : What mindfulness really is (and what it’s not) How drinking becomes automatic, and how mindfulness interrupts that cycle Why trying to “escape” your thoughts and feelings may be keeping you stuck The surprising truth about wandering minds—and why that’s okay A simple, everyday mindfulness challenge you can start this week 🔗 Resources I Mention : 🎧 Download my free 20-minute Mindful Drinking Audio Guide: drinklessbooze.co.uk 📬 I’d love to know what you noticed when trying the mindfulness exercise—or if you have questions or thoughts after listening. You can reach me directly at: info@purplebridgepsychology.co.uk Or connect with me on Instagram: @purplebridgepsychology If you found this episode helpful, I’d love for you to subscribe , leave a review , or share it with a friend who might benefit. Please note: The tips I share on this podcast are not a substitute for personalised professional advice. If you’re concerned about physical dependence on alcohol, it’s important to speak to your GP or local alcohol service. Share your feedback and Connect with me on Instagram @purplebridgepsychology or Facebook…

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Watch Your Thoughts: Skills for Drinking Less and Living More Mindfully. Ep.2 7:17

8 weeks ago7:17

7:17

Episode Title: Watch Your Thoughts: Skills for Drinking Less and Living More Mindfully. I'm Dr. Fiona Dowman, a qualified Clinical Psychologist in the UK. Episode Summary: Have you ever found yourself reaching for a drink and wondering, “Why am I doing this?” You might think it’s because you’re stressed, but what if it’s actually your thoughts about stress that are driving the urge? In this episode, I explore the powerful role that our thoughts play in shaping our relationship with alcohol. I talk about what happens when we get caught up in our thinking. Especially those automatic thoughts like “I need a drink to relax” or “It’s too hard to stop” and how they can quietly influence our choices. Together, we’ll explore a simple but transformative mindfulness strategy that helps you to distance yourself from your thoughts, so you can make decisions that are more in line with what really matters to you. What You’ll Learn: How our thoughts (not just our emotions) can drive the urge to drink A practical way to create distance from unhelpful thinking What it means to get tangled in a “thought web” and how to get unstuck A simple exercise to help you observe your thoughts with more clarity 🔗 Resources I Mention: 🎧 Download my free 20-minute Mindful Drinking Audio Guide: drinklessbooze.co.uk 📬 I’d love to hear your feedback about this episode or what you noticed when trying the technique I shared. You can reach me directly at: 📧 info@purplebridgepsychology.co.uk Or connect with me on Instagram: @ purplebridgepsychology If you found this episode helpful, I’d love for you to subscribe, leave a review, or share it with a friend who might need to hear it. Please note: The tips I share on this podcast are not a substitute for personalised professional advice. If you’re concerned about physical dependence on alcohol, it’s important to speak to your GP or local alcohol service. Share your feedback and Connect with me on Instagram @purplebridgepsychology or Facebook…

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Why Goals Alone Won't Help You Drink Less: Embracing Your Values. Ep.1 10:14

9 weeks ago10:14

10:14

Episode Title: Why Goals Alone Won't Help You Drink Less: Embracing Your Values. Welcome to the Drink Less Booze Live: How You Choose podcast, I'm your host Dr Fiona Dowman, a qualified Clinical Psychologist in the UK. Episode Summary: In this first episode, I delve into the importance of values when attempting to cut back on alcohol. I illustrate these insights with a story about Ian, a fictional character whose struggle with drinking impacts his job and family life. I explore how identifying and focusing on personal values like stability can help in making decisions that align with those values, thereby reducing the craving for alcohol. I provide practical strategies and questions to help you identify your own values. The episode concludes with a note on the complex but worthwhile journey of values-driven change. Ready to start drinking less today? Download my free mindful drinking audio guide by going to drinklessbooze.co.uk If today's episode gave you something to think about, make sure you subscribe so you don't miss next Tuesday's episode. I'll be back with more tools to help you drink less and do more of what matters. Please note: The tips I share on this podcast are not a substitute for personalised professional advice. If you’re concerned about physical dependence on alcohol, it’s important to speak to your GP or local alcohol service. Share your feedback and Connect with me on Instagram @purplebridgepsychology or Facebook…

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Trailer: Welcome to Drink Less Booze. Live How You Choose. 0:59

10 weeks ago0:59