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

www.iquitalcohol.com.au

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.

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

www.iquitalcohol.com.au

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.

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.

• Instagram
• Spotify

For more resources such as coaching or to join the next HIQA challenge go to

www.iquitalcohol.com.au

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.

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

www.iquitalcohol.com.au

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.

In 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.

• 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.

In 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.

• 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.

In 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.

• 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.

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

1. What changes have I already started to prepare for?
2. What support might help me?
3. What tiny step could I take this week to start me on the path of change?
4. 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

www.iquitalcohol.com.au

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.

In 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

www.iquitalcohol.com.au

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.

1. 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

www.iquitalcohol.com.au

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.