How I quit alcohol
- Episodes
- 394
- Released
- weekly
- Latest episode
- Nov 7, 2026
About the podcast
Are you sick of feeling controlled by alcohol?Do you want to drink less?Do you wake up after a night of drinking feeling anxious and full of regret?I've been there and want to help you. In this podcast I will be talking with ex-binge drinkers, alcoholics in recovery, drug and and alcohol counsellors and people that have good stuff to say about quitting the drink.
Hosted on Acast. See acast.com/privacy for more information.
Episodes 394
394. Alcohol Addiction After Weight Loss Surgery with Ruby Williams
In this episode of How I Quit Alcohol, coach Ruby Williams shares her experience of weight loss surgery, her changing relationship with alcohol, and her path to recovery.We explore transfer addiction, how …
Show notes
In this episode of How I Quit Alcohol, coach Ruby Williams shares her experience of weight loss surgery, her changing relationship with alcohol, and her path to recovery.
We explore transfer addiction, how bariatric surgery can change the way the body responds to alcohol, and the emotional patterns that can continue after surgery. Ruby also shares how she learnt to respond to cravings and difficult feelings with greater awareness and self-compassion.
We discuss:
- Ruby’s personal journey with food, weight loss surgery and alcohol.
- Changes in alcohol’s effects after bariatric surgery.
- How coping behaviours can shift between alcohol, food, sugar and other outlets.
- Recognising emotional triggers and understanding the needs beneath cravings.
- The role of trauma, identity and self-compassion in recovery.
- Mindfulness, daily practices and connection as sources of support.
- Building a fulfilling sober life through ongoing self-discovery and care.
A conversation for anyone who has stopped one behaviour only to find themselves reaching for something else, and wants to better understand the pattern beneath it.
To find out more about Ruby
Alcohol Freedom Academy Wait List
Worried About Your Drinking? Quiz
Hosted on Acast. See acast.com/privacy for more information.
393. Rethinking Our Milestones. An alcohol free 18th - solocast with Danni
In this solo episode, I share how we celebrated our daughter Sunny’s 18th birthday without making alcohol the main event, and the conversations we had with her about drinking, social pressure and making her own …
Show notes
In this solo episode, I share how we celebrated our daughter Sunny’s 18th birthday without making alcohol the main event, and the conversations we had with her about drinking, social pressure and making her own choices.
With music, speeches and words of wisdom from people she loves and admires, her birthday got me thinking about how we celebrate milestones in Australia. Why is turning 18 so often centred on being legally allowed to drink? And what else could we offer young people as they enter adulthood?
I talk about:
- Navigating Sunny’s curiosity about alcohol as a sober parent.
- Why I encouraged her to question her reasons for drinking.
- Social awkwardness and learning to feel comfortable without relying on alcohol.
- Making sure our kids know they can call us for help, whatever the situation.
- The role of mentors, elders and chosen family in helping young people feel supported.
- What our celebrations teach our kids—and how we can create new traditions.
A personal reflection on parenting in sobriety, celebrating differently and helping our kids feel loved, connected and enough as they are.
Music mentioned: “Don’t Worry, You’ve Got Time” by Emily Lubitz.
Content note: Brief discussion of sexual harm and personal experience.
Hosted on Acast. See acast.com/privacy for more information.
392. Lessons Learned and Moving Forward with photographer Ian Laidlaw
In this episode, photographer Ian Laidlaw shares his profound journey through addiction, sobriety, and self-discovery. He discusses how his career, personal struggles, and insights into self-acceptance and …
Show notes
In this episode, photographer Ian Laidlaw shares his profound journey through addiction, sobriety, and self-discovery. He discusses how his career, personal struggles, and insights into self-acceptance and authenticity have shaped his path to recovery. Ian shares his profound journey of overcoming alcohol addiction, the impact on his mental and physical health, and the transformative power of sobriety. This episode explores the importance of authenticity, self-awareness, and finding healthy flow states to live a more fulfilled life.
For more resources such as coaching or to join the next HIQA challenge go to
Follow HIQA insta @howiquitalcohol
Music for Podcast intro and outro written by Danni Carr performed by Mr Cassidy
If you are struggling with physical dependancy on alcohol consider contacting a local AA meeting or a drug and alcohol therapist. Always consult a GP before stopping alcohol.
Hosted on Acast. See acast.com/privacy for more information.
391. I know my patterns so why am I still doing it?
Danni explores the stages of change in behaviour, especially related to quitting alcohol, emphasisng that change takes time, practice, and compassion. She looks at the four stages of growth and change from the …
Show notes
Danni explores the stages of change in behaviour, especially related to quitting alcohol, emphasisng that change takes time, practice, and compassion. She looks at the four stages of growth and change from the framework of Dr Rick Hanson, which helps to understand why we get highjacked by our cravings and triggers even when we are aware of them yet we still keep repeating patterns.
For more resources such as coaching or to join the next HIQA challenge go to
Follow HIQA insta @howiquitalcohol
Music for Podcast intro and outro written by Danni Carr performed by Mr Cassidy
If you are struggling with physical dependancy on alcohol consider contacting a local AA meeting or a drug and alcohol therapist. Always consult a GP before stopping alcohol.
Hosted on Acast. See acast.com/privacy for more information.
390. Creating an epic life with Ash Grunwald
In this episode, Danni and her husband, musician Ash Grunwald explore how sobriety, mindfulness, and daily practices can transform your life, highlighting their personal journeys and practical tips for creating …
Show notes
In this episode, Danni and her husband, musician Ash Grunwald explore how sobriety, mindfulness, and daily practices can transform your life, highlighting their personal journeys and practical tips for creating a fulfilling life.
They talk about Ash's recent successes with his Sold Out Gospel show tour, how he stays on track and every day practices that help manifesting the life of your dreams. How grievances hold you back from a happy life and to get yourself out of a rut. Ash gives advice on one small change you can make daily if you are struggling.
To find an Ash show near you go to www.ashgrunwald.com or insta @ashgrunwald
For more information on our retreat in Bali go to www.iquitalcohol.com.au or dannicarrretreat.com
Hosted on Acast. See acast.com/privacy for more information.
389. Creating and maintaining change with somatic practices with Dr Luke Sniewski
summaryIn this episode, Dr. Luke Sniewski and Danni Carr explore the transformative power of capacity building through somatic practices, authentic change, and the importance of self-awareness in healing and …
Show notes
summary
In this episode, Dr. Luke Sniewski and Danni Carr explore the transformative power of capacity building through somatic practices, authentic change, and the importance of self-awareness in healing and personal growth.
To reach out to Luke or find out more about his work go to
For more resources such as coaching or to join the next HIQA challenge go to
Follow HIQA insta @howiquitalcohol
Music for Podcast intro and outro written by Danni Carr performed by Mr Cassidy
If you are struggling with physical dependancy on alcohol consider contacting a local AA meeting or a drug and alcohol therapist. Always consult a GP before stopping alcohol.
Hosted on Acast. See acast.com/privacy for more information.
388. What was alcohol keeping me safe from experiencing? with Emma Gilmour
summaryIn this episode, Emma Gilmour and Danni Carr explore the deep psychological roots of alcohol use, vulnerability, and self-compassion. They discuss how understanding our inner fears and needs can support …
Show notes
summary
In this episode, Emma Gilmour and Danni Carr explore the deep psychological roots of alcohol use, vulnerability, and self-compassion. They discuss how understanding our inner fears and needs can support sustainable change and healing.
Key take aways :
The psychological roots of alcohol use
How vulnerability influences drinking habits
The importance of self-compassion in recovery
Regulating the nervous system to support change
Understanding cravings as signals, not failures
The impact of childhood experiences on adult behavior
The concept of safety and resourcefulness in healing
Practical questions to explore when considering sobriety
For information on or to contact Emma :
INSTAGRAM: @hoperisingcoaching www.instagram.com/hoperisingcoaching/
WEBSITE: www.hoperisingcoaching.com
PODCASTS:
Midlife AF www.hoperisingcoaching.com/podcast
Menopause, Meltdowns & Magic - Two AuDHD Mums, Two Countries and Too Many Tabs Open - with Tanya Valentin www.hoperisingcoaching.com/menopause-meltdowns-magic
UPCOMING PROGRAMS:
The Great Aussie Alcohol Experiment - live from 1 Oct, 30 days, small group coaching, 25 spots only. Early bird pricing ends 15 Sept.
Link for more information: https://www.hoperisingcoaching.com/the_great_aussie_alcohol_experiment
Hosted on Acast. See acast.com/privacy for more information.
387. The impact of childhood trauma and family dynamics on addiction with Jo Kinna
In this episode, Jo shares his profound journey through addiction, rehab, and recovery, highlighting the importance of self-awareness, healing modalities like breathwork, and the power of community and support …
Show notes
In this episode, Jo shares his profound journey through addiction, rehab, and recovery, highlighting the importance of self-awareness, healing modalities like breathwork, and the power of community and support in transforming lives. Jo talks about the cycle of shame that comes with addiction and breaking free of that cycle.
To reach out to Jo on insta go to @beyondthewave_
For more resources such as coaching or to join the next HIQA challenge go to
Follow HIQA insta @howiquitalcohol
Music for Podcast intro and outro written by Danni Carr performed by Mr Cassidy
If you are struggling with physical dependancy on alcohol consider contacting a local AA meeting or a drug and alcohol therapist. Always consult a GP before stopping alcohol.
Hosted on Acast. See acast.com/privacy for more information.
386. Getting back on track after a lapse with coach Chris Gimpel
summaryIn this episode, Danni and Chris Gimpel explore relapse in sobriety, sharing personal stories, common themes, and practical strategies for getting back on track. They emphasise the importance of …
Show notes
summary
In this episode, Danni and Chris Gimpel explore relapse in sobriety, sharing personal stories, common themes, and practical strategies for getting back on track. They emphasise the importance of self-awareness, acceptance, and proactive support in maintaining long-term change. They also discuss warning signs of a lapse.
For more resources such as coaching or to join the next HIQA challenge or to book in with Chris
Follow HIQA insta @howiquitalcohol
Music for Podcast intro and outro written by Danni Carr performed by Mr Cassidy
If you are struggling with physical dependancy on alcohol consider contacting a local AA meeting or a drug and alcohol therapist. Always consult a GP before stopping alcohol.
Hosted on Acast. See acast.com/privacy for more information.
385. You Slipped. Now What? How to Get Back on Track - solo episode with Danni
In this episode, Danni discusses how to handle lapses in sobriety, the difference between a lapse and a relapse, and practical strategies to get back on track without shame. She shares personal stories, mental …
Show notes
In this episode, Danni discusses how to handle lapses in sobriety, the difference between a lapse and a relapse, and practical strategies to get back on track without shame. She shares personal stories, mental models, and actionable tips to support lasting change.
key topics
- Difference between lapse and relapse
- Immediate actions after a slip-up
- The importance of pausing and self-awareness
- Regulating the nervous system to prevent relapse
- Creating a relapse prevention plan
- The role of self-compassion and curiosity
- The impact of thoughts and beliefs on recovery
- Building trust and confidence in oneself
Hosted on Acast. See acast.com/privacy for more information.
384. Defining problematic drinking with sommelier turned sober coach , Ted Gibson
In this episode, Ted Gibson shares his journey from a professional in the alcohol industry to becoming a sober coach. He discusses the evolving understanding of what constitutes problematic drinking, the …
Show notes
In this episode, Ted Gibson shares his journey from a professional in the alcohol industry to becoming a sober coach. He discusses the evolving understanding of what constitutes problematic drinking, the challenges of sobriety while working in hospitality, and practical tips for those considering a sober lifestyle.
He talks about his own social anxiety and using alcohol to mask that and also the anxiety around losing his hair which was causing a lot of discomfort for him.
We also talk about the definitions of problematic drinking behaviour and how it is not always just being at rock bottom.
To reach out to Ted go to @tedgibsoncoaching on Insta
For more resources such as coaching or to join the next HIQA challenge go to
Follow HIQA insta @howiquitalcohol
Music for Podcast intro and outro written by Danni Carr performed by Mr Cassidy
If you are struggling with physical dependancy on alcohol consider contacting a local AA meeting or a drug and alcohol therapist. Always consult a GP before stopping alcohol.
Hosted on Acast. See acast.com/privacy for more information.
383. Missing the old self on the annual "Slap A Salami Saturday" - Monthly Check In with Ty
summaryIn this episode, Tyrone shares his journey of sobriety, the challenges of social events without alcohol, and the importance of understanding personal cycles in behavior change. Danni guides a deep …
Show notes
summary
In this episode, Tyrone shares his journey of sobriety, the challenges of social events without alcohol, and the importance of understanding personal cycles in behavior change. Danni guides a deep conversation on how to find stability and growth beyond the highs and lows of alcohol moderation.
We talk about Ty's realisation that he may have been addicted to the cycle of binge, quit, binge, quit. Also the the challenge he faced for his annual "Slap A Salami Saturday".
For more resources such as coaching or to join the next HIQA challenge go to
Follow HIQA insta @howiquitalcohol
Music for Podcast intro and outro written by Danni Carr performed by Mr Cassidy
If you are struggling with physical dependancy on alcohol consider contacting a local AA meeting or a drug and alcohol therapist. Always consult a GP before stopping alcohol.
Hosted on Acast. See acast.com/privacy for more information.
382. From Beer Bongs for Breakfast to 8 years of sobriety with Erika Gibson
In this episode, Yoga teacher Erika Gibson shares her inspiring journey from partying and alcohol use to embracing sobriety, yoga, and self-awareness. Discover how her transformation has impacted her life …
Show notes
In this episode, Yoga teacher Erika Gibson shares her inspiring journey from partying and alcohol use to embracing sobriety, yoga, and self-awareness. Discover how her transformation has impacted her life, relationships, and spiritual path, offering valuable insights for anyone considering or on a similar journey.
To reach out to Erika you can find her on Instagram at @erikagibsonyoga
The book Danni mentioned is Breaking The Habit Of Being Yourself by Dr Joe Dispenza
For more resources such as coaching or to join the next HIQA challenge go to
Follow HIQA insta @howiquitalcohol
Music for Podcast intro and outro written by Danni Carr performed by Mr Cassidy
If you are struggling with physical dependancy on alcohol consider contacting a local AA meeting or a drug and alcohol therapist. Always consult a GP before stopping alcohol.
Hosted on Acast. See acast.com/privacy for more information.
381. The Fears we have about quitting alcohol with the HIQA Grads group
In this episode we share Danni and the HIQA about some of the common fears we experienced around quitting alcohol. Hosted on Acast. See acast.com/privacy for more information.
380. Coming out of the darkness and shining your light with Gorillaz bass player Seye Adelekan
summaryIn this episode, Singer Songwriter and Bass Player for the Gorillaz, Seye Adelekan shares his powerful journey from addiction to sobriety, highlighting the importance of self-love, community, and mental …
Show notes
summary
In this episode, Singer Songwriter and Bass Player for the Gorillaz, Seye Adelekan shares his powerful journey from addiction to sobriety, highlighting the importance of self-love, community, and mental health. Seye has become and advocate for musicians and their mental health through various programs such a Music Minds Matter in the UK. Seye talks about the how sobriety has enhanced his life in so many areas, from his creativity to his connections. Seye was in the darkest place with his alcohol consumption, drinking wine first thing in the morning and alcohol stealing so much of what was good in his life. He eventually got into a rehab program and he slowly rebuilt his life. We also talk about meeting life on life's terms, the ability to go from playing stadium gigs in front of 10's of thousands of people and coming down from shows in much healthier ways. He also shares lots of tips for early sobriety, including placing time limits on your socials engagements and being with cravings. This is an amazing episode, full of so much wisdom from this wonderful human.
Links below
For more resources such as coaching or to join the next HIQA challenge go to
Follow HIQA insta @howiquitalcohol
Music for Podcast intro and outro written by Danni Carr performed by Mr Cassidy
If you are struggling with physical dependancy on alcohol consider contacting a local AA meeting or a drug and alcohol therapist. Always consult a GP before
Hosted on Acast. See acast.com/privacy for more information.
379. The truth about sober social situations with comedian, Mandy Nolan
In this episode, Comedian, Mandy Nolan shares her journey of sobriety, the impact on her comedy career, and how giving up alcohol has transformed her life. We explore the social dynamics of being sober, the …
Show notes
In this episode, Comedian, Mandy Nolan shares her journey of sobriety, the impact on her comedy career, and how giving up alcohol has transformed her life. We explore the social dynamics of being sober, the humour in sobriety, and practical tips for maintaining a sober lifestyle.
Resources
Guest linksFor more resources such as coaching or to join the next HIQA challenge go to
Follow HIQA insta @howiquitalcohol
Music for Podcast intro and outro written by Danni Carr performed by Mr Cassidy
If you are struggling with physical dependancy on alcohol consider contacting a local AA meeting or a drug and alcohol therapist. Always consult a GP before stopping alcohol.
Hosted on Acast. See acast.com/privacy for more information.
378. A slow and beautiful recovery with Kate from Victoria
In this episode, Kate shares her inspiring journey of sobriety, personal growth, and the transformative power of slow recovery and yoga. Discover how she rebuilt her life step-by-step and the importance of …
Show notes
In this episode, Kate shares her inspiring journey of sobriety, personal growth, and the transformative power of slow recovery and yoga. Discover how she rebuilt her life step-by-step and the importance of community, rituals, and self-belief.
For more resources such as coaching or to join the next HIQA challenge go to
Follow HIQA insta @howiquitalcohol
Music for Podcast intro and outro written by Danni Carr performed by Mr Cassidy
If you are struggling with physical dependancy on alcohol consider contacting a local AA meeting or a drug and alcohol therapist. Always consult a GP before stopping alcohol.
Hosted on Acast. See acast.com/privacy for more information.
377. Keeping "the work" interesting with Ty, June check in
In this inspiring interview, Tyrone Mulvaney shares his journey of sobriety, the importance of identity building, and practical strategies to stay on course. Discover how daily habits, mental models, and …
Show notes
In this inspiring interview, Tyrone Mulvaney shares his journey of sobriety, the importance of identity building, and practical strategies to stay on course. Discover how daily habits, mental models, and community support can transform your life and help you become a sober legend.
For more resources such as coaching or to join the next HIQA challenge go to
Follow HIQA insta @howiquitalcohol
Music for Podcast intro and outro written by Danni Carr performed by Mr Cassidy
If you are struggling with physical dependancy on alcohol consider contacting a local AA meeting or a drug and alcohol therapist. Always consult a GP before stopping alcohol.
Hosted on Acast. See acast.com/privacy for more information.
376. From complete self destruction to liberation and healing with mens confidential advisor, Sam G Morris
In this epic interview, mens confidential advisor, Sam Morris shares his transformative journey from complete self-destruction to becoming a powerful advocate for men's emotional health and sobriety. Discover …
Show notes
In this epic interview, mens confidential advisor, Sam Morris shares his transformative journey from complete self-destruction to becoming a powerful advocate for men's emotional health and sobriety. Discover deep insights into the roots of addiction, the importance of vulnerability, and practical approaches to healing and masculinity.
To contact Sam or find out more about Sam
@sam.g.morris - Instagram
themsaculinetruth.substack.com
For more resources such as coaching or to join the next HIQA challenge go to
Follow HIQA insta @howiquitalcohol
Music for Podcast intro and outro written by Danni Carr performed by Mr Cassidy
If you are struggling with physical dependancy on alcohol consider contacting a local AA meeting or a drug and alcohol therapist. Always consult a GP before stopping alcohol.
Hosted on Acast. See acast.com/privacy for more information.
375. The power in letting it go with musician Tom Wolfe
Aussie Musician, Tom Wolfe shares his inspiring journey of sobriety, the impact on his music career, and the power of community and honesty in overcoming alcohol dependence. Discover how embracing sobriety …
Show notes
Aussie Musician, Tom Wolfe shares his inspiring journey of sobriety, the impact on his music career, and the power of community and honesty in overcoming alcohol dependence. Discover how embracing sobriety transformed his life, relationships, and artistry.
Guest links Wolfe BrothersFor more resources such as coaching or to join the next HIQA challenge go to
Follow HIQA insta @howiquitalcohol
Music for Podcast intro and outro written by Danni Carr performed by Mr Cassidy
If you are struggling with physical dependancy on alcohol consider contacting a local AA meeting or a drug and alcohol therapist. Always consult a GP before stopping alcohol.
Hosted on Acast. See acast.com/privacy for more information.
374. From rock bottom to leading man with actor Martin Dingle Wall
In this inspiring interview, Australian actor Marty Dingle Wall shares his journey of sobriety, the impact on his career, and insights into trusting the creative process. Discover how sobriety has empowered his …
Show notes
In this inspiring interview, Australian actor Marty Dingle Wall shares his journey of sobriety, the impact on his career, and insights into trusting the creative process. Discover how sobriety has empowered his life and career, and his leading role in his latest move, 'This Bloody Country' and upcoming projects.
To watch This Bloody Country go to
https://www.amazon.com/This-Bloody-Country-Craig-Packard/dp/B0FD4RC97R
For more resources such as coaching or to join the next HIQA challenge go to
Follow HIQA insta @howiquitalcohol
Music for Podcast intro and outro written by Danni Carr performed by Mr Cassidy
If you are struggling with physical dependancy on alcohol consider contacting a local AA meeting or a drug and alcohol therapist. Always consult a GP before stopping alcohol.
Hosted on Acast. See acast.com/privacy for more information.
373. Returning without Shame - Relapse, The Stages of Change Mini Series
Episode 6 — Returning Without ShameUnderstanding the Relapse Stage of ChangeIn today’s episode we conclude our Change Is Not Linear series exploring the Stages of Change model developed by James Prochaska and …
Show notes
Episode 6 — Returning Without ShameUnderstanding the Relapse Stage of ChangeIn today’s episode we conclude our Change Is Not Linear series exploring the Stages of Change model developed by James Prochaska and Carlo DiClemente.
This episode explores the relapse stage, or what is often referred to as “recycling” through the stages of change.
Relapse is one of the most misunderstood and shame-filled parts of behaviour change, yet it is also one of the most human.
In this episode we explore:
- Why relapse does not mean failure
- The cyclical nature of healing and behaviour change
- How shame can keep people stuck longer than the behaviour itself
- Nervous system responses and returning to familiar coping strategies
- The emotional build-up that often happens before relapse
- Why relapse rarely begins with the behaviour itself
- All-or-nothing thinking and shame spirals
- The importance of compassion, honesty, and support
- How relapse can provide important insight and information
- Returning to yourself without self abandonment
We also talk about how relapse does not erase growth, awareness, healing, or progress, and why many people move through the stages of change multiple times before long-term transformation becomes sustainable.
This episode is an invitation to view setbacks with compassion instead of self punishment, and to remember that healing doesn't equal perfection but an opportunity to return to yourself again and again.
Journal Prompts & Reflection- Where in my life do I still equate struggle with failure?
- What usually happens emotionally before I abandon myself or return to old patterns?
- How do I speak to myself after mistakes or setbacks?
- What would change if I viewed relapse as information instead of proof that I’m broken?
- What support helps me return to myself when I’m struggling?
- Can I believe that healing is still possible, even when the journey is imperfect?
- Episode 1 — Protecting the Behaviour
- Episode 2 — Living Between Two Worlds
- Episode 3 — Imagining Another Life
- Episode 4 — Practising a New Way of Being
- Episode 5 — The Practice of Staying
- Episode 6 — Returning Without Shame
If this episode resonated with you, share it with someone who may need the reminder that setbacks do not erase progress, and that healing can still continue after difficult moments.
Hosted on Acast. See acast.com/privacy for more information.
372. Staying on Track - Maintenance, The Stages Of Change model
Episode 5 The Practice of Staying on TrackUnderstanding the Maintenance Stage of ChangeIn today’s episode we continue exploring the Stages of Change model developed by James Prochaska and Carlo DiClemente.This …
Show notes
Episode 5 The Practice of Staying on TrackUnderstanding the Maintenance Stage of ChangeIn today’s episode we continue exploring the Stages of Change model developed by James Prochaska and Carlo DiClemente.
This episode explores the maintenance stage, the stage where change is sustained and gradually integrated into everyday life.
Maintenance is often misunderstood as the point where things become easy, but in reality it is an ongoing practice of continuing to show up for yourself long after the excitement of change fades.
In this episode we explore:
- Why maintenance is an active and ongoing stage of change
- The myth of “arriving” in healing and recovery
- Why peace and stability can sometimes feel unfamiliar
- Learning how to live without old coping mechanisms
- Nervous system regulation and sustainable healing
- Identity shifts and building long-term self trust
- Romanticising old behaviours and coping strategies
- Social pressure, relationships, and changing environments
- Why maintenance is about consistency, not perfection
- Daily practices that help support long-term change
We also talk about how maintenance is less about becoming perfect and more about learning how to remain connected to yourself through all seasons of being human.
This episode is an invitation to explore what it means to build a life you no longer need to constantly escape from.
Journal Prompts & Reflection- What practices genuinely help me stay connected to myself?
- What environments or relationships make it harder to maintain the changes I’ve made?
- Where am I romanticising old coping mechanisms instead of remembering the full picture?
- What does support look like for me in this season of life?
- Am I expecting myself to never struggle instead of learning how to support myself through struggle?
- What would it look like to build a life I don’t constantly need to escape from?
Hosted on Acast. See acast.com/privacy for more information.
371. Practicing a new way of being - Action, The Stages of Change mini series
Understanding the Action Stage of ChangeIn today’s episode we continue our Change Is Not Linear series exploring the Stages of Change model developed by James Prochaska and Carlo DiClemente.This episode …
Show notes
Understanding the Action Stage of ChangeIn today’s episode we continue our Change Is Not Linear series exploring the Stages of Change model developed by James Prochaska and Carlo DiClemente.
This episode explores the action stage, the stage where change becomes visible.
Action is where people begin actively changing behaviours, creating new routines, interrupting old patterns, and practising a different way of living.
But while action can look exciting from the outside, it is often one of the most emotionally vulnerable stages of change.
In this episode we explore:
- Why action is more vulnerable than many people expect
- The emotional intensity that often comes with early change
- Nervous system responses during behaviour change
- The difference between stopping a behaviour and building a new life
- Identity shifts and becoming someone new
- Relationship changes and social discomfort
- Why consistency matters more than perfection
- The “pink cloud” and what happens when motivation fades
- Self compassion during the change process
- Why sustainable change is built through repetition and support
We also talk about how healing is not about becoming a completely different person overnight, but about practising a new relationship with yourself one choice at a time.
This episode is an invitation to honour the courage it takes to take action — especially when change feels uncomfortable, emotional, and uncertain.
Journal Prompts & Reflection- What new way of being am I currently practising in my life?
- Am I expecting perfection instead of progress?
- What support structures help me stay connected to the version of myself I’m becoming?
- What old coping mechanisms am I still grieving?
- Where do I need more compassion for myself in the change process?
- What would it look like to trust that small consistent actions matter more than dramatic transformation?
Hosted on Acast. See acast.com/privacy for more information.
370. Imagining Another Life - Preparation , Stages of Change Mini Series
Understanding the Preparation Stage of ChangeThis episode explores the preparation stage, the stage where change begins becoming intentional.This is the stage where someone may still look the same from the …
Show notes
Understanding the Preparation Stage of Change
This episode explores the preparation stage, the stage where change begins becoming intentional.
This is the stage where someone may still look the same from the outside, but internally something has shifted. Awareness has deepened, willingness is growing, and a person is beginning to imagine that another way of living might actually be possible.
Key topics
- Preparation as a crucial stage in change
- Supporting the nervous system during change
- Building support networks and resources
- The importance of planning and small wins
- The importance of community
- creating a road map for how you are going to deal with situations
Journal Prompts
- What changes have I already started to prepare for?
- What support might help me?
- What tiny step could I take this week to start me on the path of change?
- What would it look like for me to build change slowly and not dramatically?
For more resources such as coaching or to join the next HIQA challenge go to
Follow HIQA insta @howiquitalcohol
Music for Podcast intro and outro written by Danni Carr performed by Mr Cassidy
If you are struggling with physical dependancy on alcohol consider contacting a local AA meeting or a drug and alcohol therapist. Always consult a GP before stopping alcohol.
Hosted on Acast. See acast.com/privacy for more information.
369. Living Between Two Worlds - Contemplation, Stages of Change Mini Series
The Stages of Change Mini SeriesUnderstanding the Contemplation Stage of ChangeIn today’s episode we continue our series exploring the Stages of Change model developed by James Prochaska and Carlo …
Show notes
The Stages of Change Mini SeriesUnderstanding the Contemplation Stage of ChangeIn today’s episode we continue our series exploring the Stages of Change model developed by James Prochaska and Carlo DiClemente.
This episode explores the contemplation stage, the stage where awareness has begun, but change has not yet fully happened.
The part of us that wants change… and the part that is still afraid of it.
In this episode we explore:
- Why awareness and action are not the same thing
- The emotional exhaustion of living between two worlds
- Why people stay stuck in patterns they know are hurting them
- The hidden benefits behaviours can still provide
- Fear, identity, belonging, and nervous system safety
- Why familiar pain can feel safer than uncertainty
- The grief that can come with change
- Supporting someone who is in contemplation without pushing or shaming them
We also talk about how contemplation is often a deeply vulnerable stage because once awareness begins, it becomes difficult to fully “unsee” the impact of our behaviours.
This episode is an invitation to meet inner conflict with honesty instead of judgement, and to understand that questioning a behaviour is already movement.
Journal prompts or reflection:
What behaviour or pattern am I currently questioning in my life?
What do I fear I might lose if I change?
What is this behaviour helping me avoid, numb, regulate, or cope with?
How can I best support my nervous system through this?
For more resources such as coaching or to join the next HIQA challenge go to
Follow HIQA insta @howiquitalcohol
Music for Podcast intro and outro written by Danni Carr performed by Mr Cassidy
If you are struggling with physical dependancy on alcohol consider contacting a local AA meeting or a drug and alcohol therapist. Always consult a GP before stopping alcohol.
Hosted on Acast. See acast.com/privacy for more information.
368. You Can’t Shame Someone Into Change - Pre-conetemplation stages of change mini series
The cycles of change mini series. Understanding the Precontemplation Stage of ChangeIn today’s episode we begin a mini series exploring the Stages of Change model developed by James Prochaska and Carlo …
Show notes
The cycles of change mini series.- Understanding the Precontemplation Stage of Change
In today’s episode we begin a mini series exploring the Stages of Change model developed by James Prochaska and Carlo DiClemente.
This series is for anyone navigating recovery, behaviour change, healing, nervous system work, or simply trying to understand themselves — or someone they love — with more compassion.
In Episode 1 we explore the precontemplation stage: the stage where a person either does not yet recognise the behaviour as a problem, or they are not ready to change.
We talk about:
- Why people stay attached to behaviours that hurt them
- The protective role coping mechanisms can play
- Why shame rarely creates sustainable change
- The nervous system’s role in resistance and defensiveness
- Supporting someone without enabling them
- The difference between compassion and rescuing
- Why readiness cannot be forced
- How curiosity can create more change than criticism
This episode is an invitation to soften judgement, both toward ourselves and others, and begin understanding behaviour through the lens of protection, safety, and human survival.
JOURNAL PROMPTS FOR REFLECTION
Is there an area of my life where I’m defending a behaviour instead of examining it?
What might this behaviour be doing for me emotionally, socially, or psychologically?
Is there something I’ve been minimising because I’m afraid of what change might require?
Have I confused shame with motivation?
What would it look like to approach myself with honesty and compassion at the same time?
And if you’re supporting someone else:
Am I trying to force change, or create safety for honesty?
For more resources such as coaching or to join the next HIQA challenge go to
Follow HIQA insta @howiquitalcohol
Music for Podcast intro and outro written by Danni Carr performed by Mr Cassidy
If you are struggling with physical dependancy on alcohol consider contacting a local AA meeting or a drug and alcohol therapist. Always consult a GP before stopping alcohol.
If you need help supporting a family member or loved on in addiction consider reaching out to https://al-anon.org.au/
Hosted on Acast. See acast.com/privacy for more information.
367. Guns, drugs and madness to men's leadership with Ben Lowe
Men's Empowerment coach, Ben Lowe shares his remarkable journey from a chaotic youth and drug addiction to sobriety and personal transformation. Discover how childhood wounds, risky behaviours, and law …
Show notes
Men's Empowerment coach, Ben Lowe shares his remarkable journey from a chaotic youth and drug addiction to sobriety and personal transformation. Discover how childhood wounds, risky behaviours, and law encounters shaped his path and the lessons learned along the way. Ben shares his powerful journey from addiction and chaos to sobriety and leadership. Discover how he transformed his life through self-awareness, routine, and purpose, and learn practical insights for overcoming self-worth issues, building integrity, and leading with authenticity.
Please use your discretion when listening to this episode. Trigger warning: this conversation mentions drug use and violence.
For more resources such as coaching or to join the next HIQA challenge go to
Follow HIQA insta @howiquitalcohol
Music for Podcast intro and outro written by Danni Carr performed by Mr Cassidy
If you are struggling with physical dependancy on alcohol consider contacting a local AA meeting or a drug and alcohol therapist. Always consult a GP before stopping alcohol.
Hosted on Acast. See acast.com/privacy for more information.
366. How to Master Cravings and Reinforce Your New Identity - May check in with Ty
Join us as Tyrone shares his inspiring journey of sobriety, overcoming triggers, and building a resilient identity. Discover practical insights on managing cravings, the power of consistency, and creating a …
Show notes
Join us as Tyrone shares his inspiring journey of sobriety, overcoming triggers, and building a resilient identity. Discover practical insights on managing cravings, the power of consistency, and creating a life aligned with your true self.
For more resources such as coaching or to join the next HIQA challenge go to
Follow HIQA insta @howiquitalcohol
Music for Podcast intro and outro written by Danni Carr performed by Mr Cassidy
If you are struggling with physical dependancy on alcohol consider contacting a local AA meeting or a drug and alcohol therapist. Always consult a GP before stopping alcohol.
Hosted on Acast. See acast.com/privacy for more information.
365. Unlocking Life's Potential with Mark Purser
Join Danni Carr and Mark Purser as they celebrate 365 episodes of the 'How I Quit Alcohol' podcast, exploring the transformative power of yoga, breathwork, and meditation in achieving sobriety, joy, and …
Show notes
Join Danni Carr and Mark Purser as they celebrate 365 episodes of the 'How I Quit Alcohol' podcast, exploring the transformative power of yoga, breathwork, and meditation in achieving sobriety, joy, and personal growth. Discover practical insights on discernment, detachment, and living an elegant, mindful life.
To find out more about Mark and Danni's upcoming retreat go to
https://www.iquitalcohol.com.au/products/a-beautiful-life-bali-retreat-june
Hosted on Acast. See acast.com/privacy for more information.
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