What if your relationship with alcohol was more about nourishment than willpower? In this eye-opening toolkit episode of The Big Drink Rethink, Anna shares one of her most powerful tools yet, a framework to help you discover what truly fuels and sustains you, making it easier to outgrow alcohol for good. 

Drawing on personal experience and Tara Mohr’s Core Nutrients Framework, Anna Donaghey guides you to uncover what you’re genuinely “thirsty for,” and how meeting these deeper needs naturally eases your reliance on booze. Whether you’re navigating the pressures of the holiday season or simply wanting to rethink your drinking habits, this episode is packed with practical exercises and gentle wisdom to help you feel more alive, grounded, and connected - no willpower required!

Here are the Highlights:

00:00 Habits stick not through willpower, but by feeling nourished 

03:10 Christmas amplifies everything, joy, loneliness, and chaos 

09:12 Alcohol offers temporary comfort and connection

10:08 Reflect on your true cravings and emotional needs

13:48 Creativity, belonging, and connection energise your inner life

25:13 Prioritise self-nourishment, download the reflection sheet at thebigdrinkrethink.com/tools

26:57 Identifying core needs brings clarity, immediate well-being, and builds lasting habits.

Anna’s group coaching community ‘Unstuck!’ helps identify your alcohol ‘stories’ and beliefs, breaking the cycle of alcohol and all the shame that goes with it. For more information and to find out how to join, please follow this link: https://www.winetowatercoaching.com/unstuck-1 

To further explore your relationship with alcohol, check out Anna’s self-guided programme, The Big Drink Rethink Experiment:  https://www.thebigdrinkrethink.com/the-big-drink-rethink-experiment

And apply the code POD99 to purchase for just £99 as a podcast listener.

If you’re loving the podcast and would like to give Anna a warm, fuzzy feeling of appreciation, then you can buy her a coffee: https://buymeacoffee.com/bigdrinkrethink

About the host Anna:

Anna is a certified Alcohol Mindset Coach, trained by Annie Grace of This Naked Mind. Drawing on her own journey out of alcohol addiction, she now helps others explore and control their drinking. With a career spanning 25 years as a Strategist in the Advertising industry, she combines her own lived experiences, with great insight into what makes us tick and what influences us to behave the way we do.

Connect with Anna:

Website: thebigdrinkrethink.com 

LinkedIn: linkedin.com/in/annadonaghey

Instagram: instagram.com/bigdrinkrethink

Produced by winteraudio.co.uk

Mentioned in this episode:

To pre-order my book, What Are You Thirsty For on Amazon select here: https://amzn.eu/d/3v3T6Mq

Have you ever questioned whether alcohol might be quietly dimming the best parts of your life? In this episode of The Big Drink Rethink, Anna Donaghey chats to Dan D'Souza, co-founder of MUUSH to explore how quitting alcohol made room for more meaning, creativity, and connection. From high-flying networking in boozy city jobs to finding real nourishment in purpose and daily joy, Dan shares his journey through the “grey area” of drinking and the practical, inspiring steps he took to rethink his relationship with alcohol. 

Here are the Highlights:

00:00 Intro: Dan D'Souza, co-founder of MUUSH, quit alcohol to prioritise purpose, and connection

04:00 Missed grades led to studying marketing at Sussex

09:54 Alcohol remains a social expectation and facilitator in business

15:54 Drinking can still be a problem if it depletes or distracts you

17:33 A turning point in 2023, after losing a bag with a phone and laptop

21:08 Focus on what feels good and kind

23:57 Removing alcohol creates space for reflection, opens new chapters, and fosters clarity for life's next steps

27:44 Spending less on alcohol allows for more purposeful spending 

35:24 Focus on identifying priorities

37:07 Bridging taste and function in non-alcoholic drinks

43:00 Balance values and small pleasures while maintaining clarity and energy

46:02 Seeking professional help and finding inspiration from others

49:14 Friendships can evolve to provide emotional support

Anna’s group coaching community ‘Unstuck!’ helps identify your alcohol ‘stories’ and beliefs, breaking the cycle of alcohol and all the shame that goes with it. For more information and to find out how to join, please follow this link: https://www.winetowatercoaching.com/unstuck-1 

To further explore your relationship with alcohol, check out Anna’s self-guided programme, The Big Drink Rethink Experiment:  https://www.thebeliefscoach.com/the-big-drink-rethink-experiment

And apply the code POD99 to purchase for just £99 as a podcast listener.

If you’re loving the podcast and would like to give Anna a warm, fuzzy feeling of appreciation, then you can buy her a coffee: https://buymeacoffee.com/bigdrinkrethink

About the host Anna:

Anna is a certified Alcohol Mindset Coach, trained by Annie Grace of This Naked Mind. Drawing on her own journey out of alcohol addiction, she now helps others explore and control their drinking. With a career spanning 25 years as a Strategist in the Advertising industry, she combines her own lived experiences, with great insight into what makes us tick and what influences us to behave the way we do.

Connect with Anna:

Website: thebeliefscoach.com

LinkedIn: linkedin.com/in/annadonaghey

Instagram: instagram.com/bigdrinkrethink

Produced by winteraudio.co.uk

About Dan D’Souza:

Dan D’Souza, co-founder of MUUSH - Lion’s Mane-based drinks brand. On a mission to bridge taste and function with Lion's Mane based drinks.

10+ years marketing experience at household name brands including Virgin, Octopus investments, Citibank.

His story really captures the grey area so many people find themselves in with alcohol. 

Dan stopped drinking in October 2023 whilst working in previous businesses and felt there needed to be more functional and non-alcohol  drinks available.

Connect with Dan:

Linkedin:: https://www.linkedin.com/in/dan-d-souza/?originalSubdomain=uk 

Instagram: https://www.instagram.com/dan_d.souza/?hl=en 

Linkedin (MUUSH): https://www.linkedin.com/company/104243925/admin/dashboard/

Instagram (MUUSH): https://www.instagram.com/drinkmuush/?hl=en 

Website: www.muush.co

Mentioned in this episode:

To pre-order my book, What Are You Thirsty For on Amazon select here: https://amzn.eu/d/3v3T6Mq

Letting go, relaxing, and releasing especially without alcohol can feel out of reach for many. In this insightful, toolbox-packed Q&A episode, Anna Donaghey tackles questions from listeners and coaching clients about why it can be so hard to relax or "let go," even after quitting drinking. 

This episode explores how patterns of control, nervous system wiring, shame, and old beliefs shape our inability to relax, and offers practical, compassionate tools for beginning to unlearn these habits and find true safety and release.

Here are the Highlights:

00:00 Introduction: Listener questions about “letting go”

01:57 Listener feels unable to soften and release

03:18 The nervous system doesn’t know how to release on its own

04:24 It's not that you're broken, the body has learned holding on is safe

05:33 Why we grip so tightly, and the link to safety and self-protection

06:42 Fear of falling apart, feeling emotions, and losing control

07:38 What does your tightness think it’s protecting?

08:05 Why “trying hard” to release is counterproductive

09:18 Create conditions where release can happen naturally

12:05 The importance of permission in self-care and self-worth

12:48 Seeking support, therapy, and accepting oneself

14:06 Start with possibility

17:19 Replace drinking rituals with calming alternatives

18:04 Healing is slow, small acts accumulate and become safety signals

19:09 Layers of trust: trust in self, trust in others, and (even) trust in life

22:31 “I don’t have to carry this anymore”; letting go doesn’t mean giving up

22:50 Release isn’t a destination, it’s a returning rhythm like breathing

25:03 Micro-moments of softening as daily healing gestures

26:16 Please submit your questions for future episodes.

Anna’s group coaching community ‘Unstuck!’ helps identify your alcohol ‘stories’ and beliefs, breaking the cycle of alcohol and all the shame that goes with it. For more information and to find out how to join, please follow this link: https://www.winetowatercoaching.com/unstuck-1 

To further explore your relationship with alcohol, check out Anna’s self-guided programme, The Big Drink Rethink Experiment:  https://www.thebeliefscoach.com/the-big-drink-rethink-experiment

And apply the code POD99 to purchase for just £99 as a podcast listener.

If you’re loving the podcast and would like to give Anna a warm, fuzzy feeling of appreciation, then you can buy her a coffee: https://buymeacoffee.com/bigdrinkrethink

About the host Anna:

Anna is a certified Alcohol Mindset Coach, trained by Annie Grace of This Naked Mind. Drawing on her own journey out of alcohol addiction, she now helps others explore and control their drinking. With a career spanning 25 years as a Strategist in the Advertising industry, she combines her own lived experiences, with great insight into what makes us tick and what influences us to behave the way we do.

Connect with Anna:

Website: thebeliefscoach.com

LinkedIn: linkedin.com/in/annadonaghey

Instagram: instagram.com/bigdrinkrethink

Produced by winteraudio.co.uk

Mentioned in this episode:

To pre-order my book, What Are You Thirsty For on Amazon select here: https://amzn.eu/d/3v3T6Mq

How deep do the patterns that drive our drinking really go? In this transformative episode, Anna talks to Dr. Evette Rose, internationally renowned holistic counselor, trauma recovery expert, and author of Metaphysical Anatomy to reveal how trauma, inherited stress, and family conditioning can hardwire us for coping mechanisms like alcohol, long before we ever pick up a drink. 

You’ll discover addiction is not just about willpower or habits. It’s about healing the imprints left by childhood, family history, and even foetal development. This episode is a must-listen for anyone seeking not just sobriety, but true freedom from old emotional wiring.

​Here are the Highlights:

00:00 Introduction: Exploring trauma, nervous system wiring, and alcohol

03:25 Growing up: alcoholism, violence, and longing for connection

07:36 How childhood patterns of stress shape identity

09:18 Repeating family patterns in relationships

12:09 Intergenerational trauma and addiction predisposition

15:10 The impact of maternal stress on addiction risk

17:01 The placenta as a “memory bank” for trauma

18:36 Not just nurture, trauma transfer at a cellular and biological level

22:01 How generational trauma can be “programmed” into you

28:38 Coping mechanisms beyond alcohol

33:00 Why focusing only on “fixing” yourself keeps you stuck 

35:37 Rapid regulation exercises for triggers and cravings 

41:22 Practical body-based tools for rewiring safety

48:00 What if you don’t know your family history? 

51:05 Healing not as correcting flaws, but updating old survival patterns.

Anna’s group coaching community ‘Unstuck!’ helps identify your alcohol ‘stories’ and beliefs, breaking the cycle of alcohol and all the shame that goes with it. For more information and to find out how to join, please follow this link: https://www.winetowatercoaching.com/unstuck-1 

To further explore your relationship with alcohol, check out Anna’s self-guided programme, The Big Drink Rethink Experiment:  https://www.thebeliefscoach.com/the-big-drink-rethink-experiment

And apply the code POD99 to purchase for just £99 as a podcast listener.

If you’re loving the podcast and would like to give Anna a warm, fuzzy feeling of appreciation, then you can buy her a coffee: https://buymeacoffee.com/bigdrinkrethink

About the host Anna:

Anna is a certified Alcohol Mindset Coach, trained by Annie Grace of This Naked Mind. Drawing on her own journey out of alcohol addiction, she now helps others explore and control their drinking. With a career spanning 25 years as a Strategist in the Advertising industry, she combines her own lived experiences, with great insight into what makes us tick and what influences us to behave the way we do.

Connect with Anna:

Website: thebeliefscoach.com

LinkedIn: linkedin.com/in/annadonaghey

Instagram: instagram.com/bigdrinkrethink

Produced by winteraudio.co.uk

About Dr. Evette Rose

Dr. Evette Rose is an internationally renowned holistic counsellor, trauma recovery expert, and author of 21 books, including the global best-seller Metaphysical Anatomy Volume 1: Your Body Is Talking, Are You Listening? This groundbreaking work explores 722 ailments and the emotional roots behind them, based on over 7,000 client case studies from around the world.

Evette specialises in helping people decode the hidden emotional messages behind physical symptoms  -  and her methods have helped thousands break free from chronic pain, trauma, and emotional stress. Her work has been recognised globally, not least when she recently presented her latest research at a prestigious medical conference in London, UK.

Website: https://www.metaphysicalanatomy.com/

Instagram: https://www.instagram.com/dr.evetteroseofficial/

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

YouTube: https://www.youtube.com/channel/UCGkoVX_JnMTvGGH3Q5LJIWw

Evette’s Free eBook:

https://metaphysicalanatomy.com/free-ebook-restoring-the-emotional-body/

Mentioned in this episode:

To pre-order my book, What Are You Thirsty For on Amazon select here: https://amzn.eu/d/3v3T6Mq

Is quitting alcohol just about the drink itself, or is there something deeper at play? Anna Donaghey sits down with trauma-informed healer Emma Lyons, founder of The Trauma Matrix, to explore how shame hides beneath so many of our habits, including drinking, and keeps us stuck in self-judgment, perfectionism, and people-pleasing. If you’ve ever felt that gnawing ‘not enough’ feeling, or wondered why cutting back on booze feels so hard, this episode will help you see what’s really fueling the urge and give you powerful new tools for release.

Here are the Highlights:

00:00 Introduction: Why releasing alcohol requires releasing shame

02:08 Meet Emma Lyons

04:49 Family scapegoat, inherited shame & the roots of addiction

07:54 Why therapy doesn’t work until you address shame

09:00 Shame vs. guilt: The toxic cocktail that attacks our sense of self

12:40 Manipulation, compliance, and the gaslighting of “for your own good”

13:39 How shame hijacks the body and drives coping strategies

17:16 Shame shuts down empathy

19:37 Narcissists, repression, and the Velcro effect of internalised shame

22:01 Scapegoats, golden children, and not being yourself

25:54 Imposter syndrome, perfectionism and anxiety are all just shame with better PR

28:43 Numbing shame with alcohol

30:51 How not-enoughness fuels drinking

32:01 Why shame is always toxic and why society says otherwise

35:41 How children can pick up parental shame, accidentally and unconsciously

38:39 Drinking to numb, feeling flawed, and repeating the pattern

39:31 You can’t bully shame into submission

48:17 What happens when shame is released

48:42 Why alcohol loses its job when shame no longer needs numbing

49:28 Where to find Emma Lyons (+free gift for listeners)

Anna’s group coaching community ‘Unstuck!’ helps identify your alcohol ‘stories’ and beliefs, breaking the cycle of alcohol and all the shame that goes with it. For more information and to find out how to join, please follow this link: https://www.winetowatercoaching.com/unstuck-1 

To further explore your relationship with alcohol, check out Anna’s self-guided programme, The Big Drink Rethink Experiment:  https://www.thebeliefscoach.com/the-big-drink-rethink-experiment

And apply the code POD99 to purchase for just £99 as a podcast listener.

If you’re loving the podcast and would like to give Anna a warm, fuzzy feeling of appreciation, then you can buy her a coffee: https://buymeacoffee.com/bigdrinkrethink

About the host Anna:

Anna is a certified Alcohol Mindset Coach, trained by Annie Grace of This Naked Mind. Drawing on her own journey out of alcohol addiction, she now helps others explore and control their drinking. With a career spanning 25 years as a Strategist in the Advertising industry, she combines her own lived experiences, with great insight into what makes us tick and what influences us to behave the way we do.

Connect with Anna:

Website: thebeliefscoach.com

LinkedIn: linkedin.com/in/annadonaghey

Instagram: instagram.com/bigdrinkrethink

Produced by winteraudio.co.uk

About Emma Lyons:

Emma Lyons helps women break up with the shame voice that’s been sabotaging their power.

She’s not here to help you “overcome self-sabotage”, she’s here to help you dismantle the internalized narcissist posing as your inner voice.

Emma’s work dives deeper than mindset. She exposes the nervous system-level survival responses that keep brilliant women stuck in guilt, people-pleasing, burnout, and invisibility, even after years of therapy, coaching, and healing.

Her approach blends somatic work, trauma decoding, and intuitive energy healing to guide women out of shame loops and back into embodied self-trust.

Through her signature framework, The Trauma Matrix, and her new program Evict the Narc Within, Emma calls out the cultural and familial systems that condition women to abandon themselves -  and shows them how to finally break free.

Instagram:

https://www.instagram.com/trauma.matrix

LinkedIn:

https://www.linkedin.com/in/emma-lyons-b482021b3/

For Emma’s FREE guide: "5 Signs You Need to Break Up with Your Inner Narcissist"

https://tinyurl.com/nottodaynarc

Mentioned in this episode:

To pre-order my book, What Are You Thirsty For on Amazon select here: https://amzn.eu/d/3v3T6Mq

Is change really something to fear or the doorway to a brighter, more intentional life? What if the moments when everything feels uncertain are precisely when new possibilities emerge? In this uplifting episode of The Big Drink Rethink, host Anna Donaghey welcomes author and coach Eleanor Tweddell, whose book Another Door Opens explores the messy, hopeful, and deeply human process of navigating personal transformation.

Together, Anna and Eleanor unpack what it means to face closed doors whether it's about drinking, work, relationships, or life itself and how to turn endings into powerful new beginnings. If you’re grappling with resistance to change (or maybe just a nagging sense that something isn’t right), this conversation is packed with understanding, psychological insight, and practical strategies to help you move forward.

Here are the Highlights:

00:00 Introduction: Meet Eleanor Tweddell, author and change expert

02:08 Why closed doors aren’t the end—change as an opening

03:04 Redundancy, discomfort, and listening to the inner voice

04:38 The Do Lecture Bootcamp, risk, and growth

05:48 Resistance vs. readiness: why “I’ll do it tomorrow” feels safer

08:33 The power and necessity of ownership when facing change

12:40 Micro-change in daily life: choice, triggers, and how we respond

14:55 The inevitability of change: we’re already masters at adapting

17:37 The importance of the pause: creating space and acknowledging what you need

19:32 Why alcohol is often our default “pause” and what listening to our emotions can reveal

22:14 Turning resistance into reflection: the first step to possibility

24:45 The messy middle: limiting beliefs, discomfort, and the courage to stay and learn

33:34 Support, connection, and the ripple effect of personal change

34:56 Playfulness as a tool: experiments, brainstorming, and expanding your sense of what’s possible.

Anna’s group coaching community ‘Unstuck!’ helps identify your alcohol ‘stories’ and beliefs, breaking the cycle of alcohol and all the shame that goes with it. For more information and to find out how to join, please follow this link: https://www.winetowatercoaching.com/unstuck-1 

To further explore your relationship with alcohol, check out Anna’s self-guided programme, The Big Drink Rethink Experiment:  https://www.thebeliefscoach.com/the-big-drink-rethink-experiment

And apply the code POD99 to purchase for just £99 as a podcast listener.

If you’re loving the podcast and would like to give Anna a warm, fuzzy feeling of appreciation, then you can buy her a coffee: https://buymeacoffee.com/bigdrinkrethink

About the host Anna:

Anna is a certified Alcohol Mindset Coach, trained by Annie Grace of This Naked Mind. Drawing on her own journey out of alcohol addiction, she now helps others explore and control their drinking. With a career spanning 25 years as a Strategist in the Advertising industry, she combines her own lived experiences, with great insight into what makes us tick and what influences us to behave the way we do.

Connect with Anna:

Website: thebeliefscoach.com

LinkedIn: linkedin.com/in/annadonaghey

Instagram: instagram.com/bigdrinkrethink

Produced by winteraudio.co.uk

About Eleanor Tweddell:

Eleanor Tweddell is a specialist in helping people, teams, and organisations navigate change with confidence and clarity. As the founder of Another Door Opens, she encourages individuals to rethink work and embrace change as an opportunity rather than a setback. Her work spans organisational transformation, leadership development, and personal reinvention, guiding businesses and individuals through uncertainty with practical tools and powerful change narratives. 

Buy the Book - Another Door Opens; 5 steps for navigating change.

Find out more about Eleanor Tweddell at https://www.eleanortweddell.com/

Connect with Eleanor:

Website: https://www.eleanortweddell.com/

Instagram: instagram/anotherdooruk

LinkedIn: https://www.linkedin.com/in/eleanor-tweddell/ 

Mentioned in this episode:

To pre-order my book, What Are You Thirsty For on Amazon select here: https://amzn.eu/d/3v3T6Mq

Is drinking stopping you from becoming the parent (and person) you want to be? Why is alcohol so deeply woven into fatherhood and what does it take for men to resist those powerful cultural norms and rewrite their story for good? In this honest and inspiring episode of The Big Drink Rethink, host Anna Donaghey sits down with Luke Jones, sober transformation coach and NLP master practitioner, to explore identity, masculinity, and the “aha” moments that spark lasting change.

Luke shares how alcohol slowly shifted from social glue to coping crutch, the subtle (and not-so-subtle) self-justifications men use to keep drinking, and the moment his son’s simple question forced him to confront the truth. Together, Anna and Luke shine a light on the unique pressures facing dads and offer powerful tools for mastering the discomfort of change and finding a new (genuinely fun) way forward.

Here are the Highlights: 

00:00 Introduction: Meet Luke Jones, sober transformation coach for dads

04:33 From backpacking party scene to family life

06:00 Everyday drinking creeps in using alcohol as a “coping” tool

08:30 When your own kid asks if you’re an alcoholic

12:06 The pressure to keep up and blokey culture,

14:07 Why the fear of loss keeps us stuck

18:05 Personal development vs. just quitting drinking

22:08 Drinking as self-definition, who am I if not a drinker?

23:03 From self-awareness to education

26:31 Your WHY: Role modelling, fatherhood, motivation trumps fear

30:39 Social anxiety and building the muscle of sober connection

33:19 Why it’s not all-or-nothing and every attempt counts

36:27 Is this life enough? How growth and learning return after sobriety

43:14 The most common challenges dads face

44:50 Why men don’t want to talk (but desperately need to)

47:36 Luke’s advice for men: find support, vulnerability is strength

49:54 Resistance is natural, fear is overcomable… and your WHY is everything.

Anna’s group coaching community ‘Unstuck!’ helps identify your alcohol ‘stories’ and beliefs, breaking the cycle of alcohol and all the shame that goes with it. For more information and to find out how to join, please follow this link: https://www.winetowatercoaching.com/unstuck-1 

To further explore your relationship with alcohol, check out Anna’s self-guided programme, The Big Drink Rethink Experiment:  https://www.thebeliefscoach.com/the-big-drink-rethink-experiment

And apply the code POD99 to purchase for just £99 as a podcast listener.

If you’re loving the podcast and would like to give Anna a warm, fuzzy feeling of appreciation, then you can buy her a coffee: https://buymeacoffee.com/bigdrinkrethink

About the host Anna:

Anna is a certified Alcohol Mindset Coach, trained by Annie Grace of This Naked Mind. Drawing on her own journey out of alcohol addiction, she now helps others explore and control their drinking. With a career spanning 25 years as a Strategist in the Advertising industry, she combines her own lived experiences, with great insight into what makes us tick and what influences us to behave the way we do.

Connect with Anna:

Website: thebeliefscoach.com

LinkedIn: linkedin.com/in/annadonaghey

Instagram: instagram.com/bigdrinkrethink

Produced by winteraudio.co.uk

About Luke Jones:

Luke Jones is a sober transformation coach based on the Isle of Man, dedicated to helping dads quit drinking and become stronger role models for their families - without sacrificing fun or connection. 

An ICF-accredited life coach and NLP master practitioner, Luke draws from his personal journey of overcoming alcohol and regaining presence in his own family life. 

Through his 12-week Sober Freedom Blueprint program, he blends practical strategies with empathy and real-life experience. 

When he’s not coaching or running his business, Luke balances life as a plumber, dad, and advocate for positive change.

Connect with Luke:

Website: https://lukejonescoaching.com/

Mentioned in this episode:

To pre-order my book, What Are You Thirsty For on Amazon select here: https://amzn.eu/d/3v3T6Mq

Is resistance stopping you from making the changes you crave around alcohol? Why does it feel so hard to step into the unknown even when you know old habits aren’t serving you? In this solo episode, host Anna Donaghey unpacks the hidden force of resistance that keeps us stuck and reveals why letting go, not fighting harder, is often the key to real transformation.

Anna explores the very real brain science behind resistance, how our identities get fused with drinking, and why fear of loss can overshadow the possibilities of change. If you’ve ever felt trapped by familiar habits or doubted your ability to redefine yourself, this episode is a compassionate guide to understanding your inner tug-of-war and a powerful invitation to release what’s weighing you down.

Here are the Highlights:

00:00 Introduction: Exploring resistance and release

01:39 Why change feels hard

02:52 Resistance is the mind’s reflex to protect the status quo

04:45 Resistance isn’t weakness; it’s your safety system doing its job

06:49 Why we stay stuck in patterns even when we hate them

08:25 Not just habits, how drinking shapes identity and self-perception

10:54 Reinvention is possible, you’ve changed before, you can do it again

11:39 Loss aversion: why the brain fixates on what you’re “giving up”

13:00 The backpack analogy: holding on to old habits out of fear

14:05 We forget we can grow, change is a muscle

15:54 Change is hard because you’re out of practice, not incapable

16:36 Don’t resign yourself to replaying the same year possibility awaits

17:15 The path forward: don’t fight resistance, practice release

18:53 Release is loosening your grip, calming your nervous system

19:34 Letting go of perfectionism, people-pleasing, and control

20:31 Resistance is the edge of something new; release is how you cross it

21:39 Where are you gripping tight, and what could you let go of?

Anna’s group coaching community ‘Unstuck!’ helps identify your alcohol ‘stories’ and beliefs, breaking the cycle of alcohol and all the shame that goes with it. For more information and to find out how to join, please follow this link: https://www.winetowatercoaching.com/unstuck-1 

To further explore your relationship with alcohol, check out Anna’s self-guided programme, The Big Drink Rethink Experiment:  https://www.thebeliefscoach.com/the-big-drink-rethink-experiment

And apply the code POD99 to purchase for just £99 as a podcast listener.

If you’re loving the podcast and would like to give Anna a warm, fuzzy feeling of appreciation, then you can buy her a coffee: https://buymeacoffee.com/bigdrinkrethink

About the host Anna:

Anna is a certified Alcohol Mindset Coach, trained by Annie Grace of This Naked Mind. Drawing on her own journey out of alcohol addiction, she now helps others explore and control their drinking. With a career spanning 25 years as a Strategist in the Advertising industry, she combines her own lived experiences, with great insight into what makes us tick and what influences us to behave the way we do.

Connect with Anna:

Website: thebeliefscoach.com

LinkedIn: linkedin.com/in/annadonaghey

Instagram: instagram.com/bigdrinkrethink

Produced by winteraudio.co.uk

Mentioned in this episode:

To pre-order my book, What Are You Thirsty For on Amazon select here: https://amzn.eu/d/3v3T6Mq

What does it really mean to become “emotionally sober” and why is this concept the key to freedom and fulfillment beyond simply quitting drinking? In this deeply insightful episode of The Big Drink Rethink, host Anna Donaghey sits down with Natalie Bedard (aka NatNat), founder of Lift OneSelf and host of the Lift OneSelf podcast, to demystify emotional sobriety and the nervous system’s role in how we cope, connect, and heal.

NatNat shares her powerful personal journey through childhood trauma, single parenthood, and a life-threatening illness, and reveals how these experiences led her to develop a trauma-informed, somatic approach to self-regulation and recovery. Together, Anna and NatNat unpack the language of emotional healing, translating concepts like “coming home to yourself” and “nervous system safety” into practical, real-life tools for anyone questioning their relationship with alcohol.

Here are the Highlights:

00:00 Introduction: Meet NatNat and the concept of emotional sobriety

02:14 NatNat’s story, childhood trauma, single motherhood, life-threatening illness, and deep transformation

08:45 Finding regulation in real life (not just on a cushion)

16:14 Why we drink to feel safe and how coping patterns are born

19:04 What “dysregulated” really means and how alcohol hijacks emotions

24:38 The vicious cycle of numbing and why our pain keeps bubbling up

27:41 Trauma as a split from self and how we heal from the divide

29:09 How to feel emotions without drowning in them

32:17 What is emotional sobriety?

35:08 Can you be emotionally sober even if you drink? (Spoiler: Yes)

38:32 The mindful moment, a guided exercise

44:21 Accepting all our parts to build trust and a life we don’t want to escape from

52:49 Be kind to yourself, your breath is your doorway home.

Anna’s group coaching community ‘Unstuck!’ helps identify your alcohol ‘stories’ and beliefs, breaking the cycle of alcohol and all the shame that goes with it. For more information and to find out how to join, please follow this link: https://www.winetowatercoaching.com/unstuck-1 

To further explore your relationship with alcohol, check out Anna’s self-guided programme, The Big Drink Rethink Experiment:  https://www.thebeliefscoach.com/the-big-drink-rethink-experiment

And apply the code POD99 to purchase for just £99 as a podcast listener.

If you’re loving the podcast and would like to give Anna a warm, fuzzy feeling of appreciation, then you can buy her a coffee: https://buymeacoffee.com/bigdrinkrethink

About the host Anna:

Anna is a certified Alcohol Mindset Coach, trained by Annie Grace of This Naked Mind. Drawing on her own journey out of alcohol addiction, she now helps others explore and control their drinking. With a career spanning 25 years as a Strategist in the Advertising industry, she combines her own lived experiences, with great insight into what makes us tick and what influences us to behave the way we do.

Connect with Anna:

Website: thebeliefscoach.com

LinkedIn: linkedin.com/in/annadonaghey

Instagram: instagram.com/bigdrinkrethink

Produced by winteraudio.co.uk

About Natalie Bedard:

Natalie Bedard, lovingly known as NatNat, is an Emotional Healing & Nervous System Guide and the founder of Lift OneSelf. Through her trauma-informed and trauma-competent approach, she supports individuals on their path to emotional sobriety - helping them regulate their nervous systems, release emotional pain, and return home to themselves.

A resilient mother and survivor of a life-threatening illness, NatNat brings lived wisdom, radical honesty, and deep compassion to every space she enters. Her work is rooted in creating safety, where people can feel, soften, and reconnect with what has always been within.

She is also the host of the Lift OneSelf Podcast, a sanctuary of raw conversations, somatic reflections, and soulful meditations. 

Connect with Natalie:

Links: https://linktr.ee/Liftoneself

Website:  www.LiftOneSelf.com

Mentioned in this episode:

To pre-order my book, What Are You Thirsty For on Amazon select here: https://amzn.eu/d/3v3T6Mq

When alcohol enters a family system, disconnection, secrecy, and resentment can quietly take root. But what if real, lasting change doesn’t start with confronting the drinker but by shifting the family dynamic itself? In this powerful episode of The Big Drink Rethink, host Anna Donaghey sits down with Amber Hollingsworth, counselor and family recovery expert, to unpack how families can navigate the pain of alcohol-related disconnection and take practical steps toward reconnection even when their loved one isn’t ready to get help.

Anna and Amber explore the hidden ways alcohol damages connection at home, why the "bad guy" role traps families in unhealthy dynamics, and how boundaries can become bridges (not battlegrounds) for trust and healing. Amber shares her unique approach to working with families even in the absence of the drinker and offers actionable advice for getting out of the villain role, setting real boundaries, and fostering a climate where change is possible.

Whether you’re worried about a partner, a child, or yourself, this episode is full of hard-won wisdom and reassurance: You are not powerless, and there is a way through this.

Here are the Highlights:

00:00 Introduction: Why alcohol disconnection is also a family issue

02:34 Amber’s story: 20+ years working with families, reluctant clients, and the “bad guy” trap

05:44 Influencing change even when your loved one isn’t ready

08:00 High-functioning alcohol use, resentment, and the power struggle dynamic

11:20 Why confrontation can backfire and actually prolong change

14:01 Cat-and-mouse dynamics, trust issues, and “drinking police”

16:22 Early work with addicted teens, and the power of being seen

20:29 Listening, curiosity, and the importance of genuine empathy

24:26 Setting clear personal limits (not rules for others)

29:05 Bringing everything above board before real change begins

35:08 How shifting your role (and your boundaries) changes everything

38:27 Stepping back, and letting others connect their own dots

40:55 Progress is messy, and the value of patience

41:58 What you can start doing today

44:49 You are not powerless; with strategy and understanding, things can change

Anna’s group coaching community ‘Unstuck!’ helps identify your alcohol ‘stories’ and beliefs, breaking the cycle of alcohol and all the shame that goes with it. For more information and to find out how to join, please follow this link: https://www.winetowatercoaching.com/unstuck-1 

To further explore your relationship with alcohol, check out Anna’s self-guided programme, The Big Drink Rethink Experiment:  https://www.thebeliefscoach.com/the-big-drink-rethink-experiment

And apply the code POD99 to purchase for just £99 as a podcast listener.

If you’re loving the podcast and would like to give Anna a warm, fuzzy feeling of appreciation, then you can buy her a coffee: https://buymeacoffee.com/bigdrinkrethink

About the host Anna:

Anna is a certified Alcohol Mindset Coach, trained by Annie Grace of This Naked Mind. Drawing on her own journey out of alcohol addiction, she now helps others explore and control their drinking. With a career spanning 25 years as a Strategist in the Advertising industry, she combines her own lived experiences, with great insight into what makes us tick and what influences us to behave the way we do.

Connect with Anna:

Website: thebeliefscoach.com

LinkedIn: linkedin.com/in/annadonaghey

Instagram: instagram.com/bigdrinkrethink

Produced by winteraudio.co.uk

Mentioned in this episode:

To pre-order my book, What Are You Thirsty For on Amazon select here: https://amzn.eu/d/3v3T6Mq