How to Actually Enjoy a Christmas Party Without Drinking

Hi, I’m Dr Fiona Dowman, a Clinical Psychologist in the UK.

Episode Summary:

The Christmas party season can feel full of pressure especially if you’ve decided not to drink. You might worry about missing out, feeling awkward, or not enjoying yourself at all. But your experience at any event is shaped far more by what’s happening in your mind than what’s in your glass.

In this episode, I share a simple but powerful mindset shift that can completely change how you feel at a social event when you’re not drinking.

You’ll learn why your thoughts have such a strong influence on how you feel, why you don’t need to control them, and how to enjoy the parts of the evening that genuinely matter to you. Whether that’s having meaningful conversations, dancing, or simply soaking up the atmosphere, you can have a great time without relying on alcohol.

What You’ll Learn:

• Why two people can be in the same situation but have completely different emotional reactions
• How your thoughts shape your experience of a social event
• Why you don’t need to “get rid of” unhelpful thoughts to enjoy yourself
• The difference between noticing thoughts and getting caught up in them
• How to shift your attention back to what matters to you so you can actually have fun
• Practical ways to enjoy a Christmas party alcohol-free, without feeling left out or uncomfortable

🔗 Resources I Mention:

🎧 Free mini meditations delivered to your inbox to help you unwind without wine:
https://go.purplebridgepsychology.co.uk/unwind

📬 I’d love to know what thoughts tend to show up for you around social events or what you’re taking from this episode.
 You can reach me at: [email protected]

If this episode was helpful, please follow, leave a review, or share it with someone who’s thinking about a sober or sober-curious festive season.

As always, the advice in this podcast isn’t a substitute for personalised support. If you’re concerned about physical dependence on alcohol, please speak to your GP or your local alcohol service.

Share your feedback and Connect with me on Instagram @purplebridgepsychology

or Facebook

Episode Title: How to Relax Without Alcohol: A Psychologist’s Quick Technique for Busy People 

Hi, I’m Dr Fiona Dowman, a qualified Clinical Psychologist in the UK. 

Episode Summary:
Feeling stretched and stressed at work or in life can make it tempting to reach for a drink to unwind. In this episode, I share a simple, practical technique you can use anytime, anywhere to notice tension in your body and release it—without alcohol. You’ll learn how small intentional moments of calm can reset your nervous system, help you stay clear and in control, and prevent stress from building up to that “boiling point.” 

I also introduce a quick exercise you can do at your desk or on the go to release tension, and explain how these small shifts make a big difference to how relaxed and focused you feel. 

What You’ll Learn: 

• How to spot early signs of stress before it escalates
• A quick body-based technique to release tension and calm your nervous system
• How to tune into your senses to create grounded moments of relaxation
• Why small intentional pauses can reduce the urge to drink to unwind
• An introduction to progressive muscle relaxation and how it can fit into a busy day

🔗 Resources I Mention:
🎧 Free 6-Week Mini Meditation Series: Short, practical meditations to help you unwind naturally—perfect for your desk, commute, or home: drinklessbooze.co.uk


📬 I’d love to hear how you notice and release stress in your day. Reach me at: [email protected]

Follow along on Instagram: @purplebridgepsychology

If this episode resonated with you, please subscribe, leave a review, or share it with someone who might benefit.

Note: This podcast is for general guidance and is not a substitute for personalised support. If you are concerned about physical dependence on alcohol, it’s important to speak to your GP or a local alcohol service.
 

Share your feedback and Connect with me on Instagram @purplebridgepsychology

or Facebook

Episode Title:
Taming the Inner Critic: Why Harsh Self-Talk Isn’t Helping You Drink Less

Hi, I’m Dr Fiona Dowman, a qualified Clinical Psychologist in the UK.

Episode Summary:
The voice in your head that tells you you’re failing, you should be doing better, or you’ve messed up again—that’s your inner critic. And if you’re trying to change your drinking, that voice can feel especially loud.

In this episode, I talk about how the inner critic shows up, why it’s so common when we’re trying to make a meaningful change, and why beating ourselves up rarely leads to real progress. I share a metaphor (involving a slightly stubborn donkey!) that helps explain how self-compassion—rather than self-criticism—can actually fuel long-term motivation and make habit change more sustainable.

If you’ve ever found yourself thinking why can’t I just stop? or I should know better by now, this episode is for you.

What You’ll Learn:

• What the inner critic sounds like—and why it’s often loudest at night
• Why self-criticism feels familiar, but often backfires
• A helpful metaphor (donkey included!) to reframe how you motivate yourself
• How self-compassion helps build resilience and lasting change
• A simple question you can ask to respond to yourself more kindly

🔗 Resources I Mention:
My new signature program is for busy professionals ready to unwind without reaching for a drink. Want to be the first to hear when the doors opens?
Sign up to the priority list here: www.drinklessbooze.co.uk/join

📬 Got thoughts about this episode or want to share your experience with the inner critic?
 Drop me a message at: [email protected]
 Or find me 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, please speak to your GP or local alcohol service.

Share your feedback and Connect with me on Instagram @purplebridgepsychology

or Facebook

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: [email protected]
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

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: [email protected]

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

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: [email protected]
📲 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

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: [email protected]
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

🎙 Episode Title: Understanding Cravings: Why You Get Them and What To Do About It. Ep.4

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: [email protected]
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

🎙 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: [email protected]
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

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:
 📧 [email protected]
 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