Archive for year: 2024

Are you are people pleaser? Do you try to control outcomes? Do you push your feelings down by drinking, scrolling, eating, trying to keep the peace? If so, read on

Are you are people pleaser? Do you avoid awkward silences AT ALL COSTS? Do you try to control outcomes? Do you push your feelings down by drinking, scrolling, eating, trying to keep the peace? If so, read on

Sometimes it can be emotional eating, sugar, alcohol, scrolling, people pleasing, binging TV shows one after another for hours, defecting and changing the subject, avoiding awkward silences AT ALL COSTS. Do you notice that you have a particular behaviour or several that you do to distract yourself? Well, if you find yourself consistently reaching for it to self-soothe or distract / hide your discomfort, then it’s a behaviour to be concerned about because it’s likely keeping you stuck in an unhealthy holding pattern.

Why do we do this? It’s usually fear; fear of experiencing our emotions head on, usually manifesting as anxiety. We drink because we are fearful of our anxiety that our uncomfortable emotions produce. We usually do not know why we are doing this. We just want to escape or not prolong this uncomfortable feeling any longer. We are scared of the consequences; of where these feelings might lead were we to stay in this place any longer. We have an overwhelming need to abort NOW! Awareness of our propensity to do this often occurs when we cease relying on our distractions to cope.

It can take some time to work out what the fear is about, but it often includes, fear of being abandoned, fear of being emotionally or physically unsafe, not fitting in, being shamed, not enough, being neglected. I drank a lot at parties to hide from the fear of being all of these things. These fears would manifest with a shot of adrenaline and feelings of anxiety, which I would soothe with alcohol. But those feelings carried on even when I was alone, which I would self soothe with alcohol, scrolling, binging TV, people pleasing, deflecting, presenting things perfectly so no one would think less of me. I spent some time doing “the work” around these core beliefs to let go of some distracting behaviours that fuelled drinking to move forward.

If it’s people pleasing for you, it works like this: you spend a lot of energy and effort doing and saying things that will keep everyone pleased (with you and their environment). Why? Because you feel anxious about something. What? It can take a bit of work to discover, but do you fear the consequences of instability in your house? Do you fear being thought less than? Do you feel being abandoned or not fitting in or not included or being bullied or that you are not enough? It can take time to find out. People pleasing stops you from addressing these core beliefs you hold that you self soothe with frequently with your distraction of choice. It fuels resentment and negativity. It keeps you stuck.

These distractions are only a temporary balm. Even then, over time they will work less effectively for you and you will feel greater and greater content as time goes on. These distractions will never resolve what is happening on the inside. They can only soothe us for so long until they are accompanied by noticeable negative consequences, like addiction, relationship issues, health issues, isolation, depression, sadness or anxiety. Plus we never get the chance to grow and embrace our one beautiful life wholeheartedly. It is usually the appearance of these negative consequences that drive us to make some changes. In fact, it is usually when other people start noticing these negative behaviours that we then start taking steps to make some changes.

We need to address our emotions and core beliefs to move forward. How? We need to pause, get curious about our distracting behaviours and do “the work”, whether it’s in the form of support from a therapist, an instructive book, a focussed retreat, course or podcast, even a wise good friend. It necessitates a mixture of awareness, compassion, and bravery, and it takes time, but it’s worth it.

Even now, I still notice things that I do to distract myself, like diving into work head on, friendship ruminations, and trying to control outcomes – often family interactions – so as to try to make people happy, be heard, and smile. I deal with them differently now. I acknowledge them, let go of the need to control outcomes, and breathe.

When you understand what you are fearful of, you actually become less fearful of it when it presents. It is usually not as scary as you think. It’s often not true. You can become equipped at handling it in a healthy way, until, over time, the fear subsides. It’s an empowering moment that has positive ramifications in many areas of your life.

Some tips when you notice a craving or an uncomfortable feeling that you are trying to escape from:

• Acknowledge it and affirm that this fear is valid but it is unlikely to be true
• Ask, what can I learn from this?
• Ask, what am I afraid of right now?
• Where did this fear originate?
• Is this fear true? Is it 100% true? Is there another perspective?
• What do I really need right now?
• Who could I be / how could I feel without holding onto this fear?
• Breathe. I can sit with this

If sitting with these feelings are too overwhelming, then pause. Consider reaching out for professional therapeutic work for assistance.

⁠(These questions are inspired by Byron Katie)

Building emotional resilience takes time, but it leads to deeper self-awareness and long-term emotional stability and less drinking.

Looking for extra support?

Building emotional resilience is a large focus of my next challenge starting 1 November. If you are looking for some extra support, then come and join us. Last chance over the next few days to be included. (After that, I’ll stop mentioning it! But it will be a great challenge – I promise.)

Rather than go it alone, you’ll receive daily support, exposure to some fabulous guest speakers and the force of a like-minded community behind you!

Click this link to learn more and join us.

Warm wishes

Do you know what your attachment style is? Do you have an inkling? Or do you know that you seem to repeat some common mistakes and patterns with relationships in your life but not quite sure why or what to do about it? Then, read on.

Attachment theory, developed by psychologist John Bowlby, helps us understand how our early relationships shape our emotional regulation, coping strategies, and behaviours, including the ways we interact with substances like alcohol.

Our attachment style forms during childhood based on our relationship with caregivers and can impact how we handle stress and relationships later in life. Research shows that individuals with insecure attachment styles—such as anxious, avoidant, or disorganised—are more inclined toward problematic drinking behaviours. On the other hand, those with secure attachment styles tend to have better emotional regulation, making them more resilient in avoiding harmful drinking patterns.

As an counsellor focussing on alcohol use, I support individuals who have already developed problematic drinking habits and who want to learn how to sustain an alcohol-free or alcohol-minimal life. In Australia, where drinking is so deeply embedded in social interactions and even tied to feelings of belonging, giving up alcohol is challenging. Being the alcohol-free person in a social setting is really hard! It often stirs up insecurities around inclusion versus exclusion, connection versus abandonment. The less secure someone feels in their social world (and themselves), the harder it is to transition to alcohol-free living, as it directly confronts those deeply held fears of being left out or disconnected. Gradual and safe exposure to social settings combined with individual and group counselling to aid movement towards a secure attachment style can greatly assist.

Attachment styles

There are four main attachment styles:

• secure,
• anxious-preoccupied,
• dismissive-avoidant, and
• fearful-avoidant (or disorganised).

Secure attachment is associated with trust, balanced emotional responses, and confidence in relationships.

In contrast, anxious-preoccupied individuals may feel insecure and overly dependent on others for validation, leading to clingy behaviours. Avoidant styles can manifest as emotional detachment, with individuals often distancing themselves from close relationships. Disorganised attachment is more complex, often involving contradictory behaviours stemming from childhood trauma or unpredictable caregiving. These styles can show up in all areas of your life, including personal relationships, friendships, family dynamics and at work.

We know that people that have a high Adverse Childhood Experiences Scale score (3 or 4 or more) are likely to have insecure attachments and have a greater risk of reaching for alcohol. This involves people that have experienced:

• •  Physical, sexual or verbal abuse.
  • Physical or emotional neglect.
  • Separation or divorce.
  • A family member with mental illness.
  • A family member addicted to drugs or alcohol.
  • A family member who is in prison.
  • Witnessing a parent being abused.

If you tick some of the above boxes, and it brings up some uncomfortable feelings that you feel anxious about, then consider engaging a trauma informed specialist to help provide you with the support you need.

Nervous system regulation

One key difference between these attachment styles lies in how they regulate their nervous systems.

Securely attached individuals tend to have greater resilience in managing stress and can regulate their nervous system responses more effectively. This means they are less likely to enter fight, flight, or freeze mode when faced with emotional distress. Their ability to access social support, engage in self-soothing techniques, and maintain emotional balance allows them to cope with life’s challenges in healthier ways, reducing the need to turn to alcohol for relief. Studies in the journal Attachment & Human Development suggest that secure attachment promotes better emotional regulation by fostering a sense of safety and predictability in interpersonal relationships, which helps mitigate the physiological stress response.

In contrast, individuals with insecure attachment styles, such as anxious or avoidant, tend to have more difficulty regulating their nervous systems, often resulting in heightened and prolonged activation of the fight-or-flight response. Those with anxious attachment may experience hypervigilance in relationships, constantly fearing rejection or abandonment. This heightened emotional arousal can overwhelm their nervous system, pushing them to seek ways to calm down quickly—sometimes through alcohol use. Avoidant individuals, on the other hand, may suppress emotional responses, but this comes at the cost of internal stress. When their nervous system is activated, they may use alcohol as a tool to numb emotions or avoid facing their discomfort.

The fight-or-flight response plays a crucial role in how different attachment styles handle stress. Securely attached individuals are better equipped to return to a state of calm after their nervous system has been activated, thanks to their capacity for co-regulation—receiving emotional support from others. This neurobiological resilience allows them to manage stress without excessive reliance on external substances like alcohol. Research from the journal Psychoneuroendocrinology demonstrates that secure attachment is associated with lower cortisol levels in stressful situations, indicating a more regulated stress response system.

In contrast, insecure attachment styles may struggle to down-regulate the nervous system after stress. Anxiously attached individuals often remain in a state of heightened arousal, seeking comfort through alcohol as a means of self-medicating emotional distress. Avoidantly attached individuals might shut down emotionally, using alcohol to reinforce their emotional withdrawal or to maintain a sense of control. Disorganised attachment, which is often linked to early trauma, can involve a mixture of fight, flight, and freeze responses, leading to chaotic emotional regulation and a higher likelihood of turning to substances like alcohol to cope. All of this makes giving up alcohol challenging as exposure to social situations without alcohol to cope can quickly activate the nervous system, creating feelings of overwhelm and a desire to drink to “put out the fire”.

Adverse Childhood Experiences (ACEs)

Research on Adverse Childhood Experiences (ACEs) strongly correlates with these findings. The ACEs studies show that individuals with higher scores—reflecting experiences of childhood trauma or instability—are more likely to engage in risky behaviours, including problematic drinking. ACEs such as abuse, neglect, or household dysfunction can deeply influence attachment patterns, making people more susceptible to developing insecure attachment styles. Those who score higher on the ACEs scale are often more likely to have difficulties regulating their nervous systems, which can lead to the use of alcohol as a maladaptive coping strategy. The stress response triggered by early trauma often drives individuals to self-medicate through substances like alcohol in an attempt to soothe their emotional pain and reduce anxiety.

Our personal attachment styles

It is important to recognise that our unique attachment behaviours often serve as safety responses, developed early on to help us survive in our environments. These behaviours are not only shaped by more “obvious” traumas, such as abuse but also by less noticeable life incidents, such as inconsistent emotional support, mild neglect, or subtle feelings of being unsafe. For example, a child who feels their emotional needs are inconsistently met might develop anxious attachment as a way of trying to secure attention. Or a child who learns that emotions are not welcome in the household may adopt an avoidant attachment style to avoid feeling vulnerable. These attachment behaviours are the brain’s way of seeking safety and protection in relationships, and while they may have helped us survive as children, they can contribute to emotional dysregulation and problematic coping mechanisms, like excessive alcohol use, later in life. Similarly drinking alcohol can serve as our ‘safely blanket’ when socialising, but as it acts to reinforce our insecure attachment style, it can act as a hurdle to us transitioning to healthier attachment styles.

Movement towards a secure attachment style

The good news is that attachment styles are not set in stone. Individuals with insecure attachment styles can move toward developing a more secure attachment over time with the right tools and support. Therapy, particularly modalities such as attachment-based therapy, Emotionally Focused Therapy (EFT), and cognitive behavioural approaches, can help individuals recognise their attachment patterns, understand their emotional responses, and learn healthier ways to connect with others. Working through childhood wounds and forming secure relationships with supportive, trusted people can foster healing and change attachment dynamics.

One crucial step for those with insecure attachment is developing self-awareness. By recognising patterns of behaviour and emotional triggers, individuals can begin to shift how they respond to stress. Practicing mindfulness and self-compassion amongst other things, can help anxious individuals soothe their nervous systems, while avoidant individuals can practice opening up emotionally in safe, gradual ways. Learning how to communicate effectively and build trust in relationships is another vital skill that promotes security.

Forming secure attachments as adults often involves building a “secure base” within oneself. This means learning to self-regulate emotions, trust oneself, and cultivate a sense of inner safety. Secure attachment isn’t about relying on others to “fix” insecurities but developing the internal resources to handle life’s challenges with confidence. With this greater emotional stability, individuals are less likely to turn to alcohol or other external substances to cope.

Summary

For those seeking to reduce their alcohol consumption, building secure attachment behaviours—whether through therapy, support groups, or mindfulness practices—can be transformational. As individuals move toward secure attachment with themselves and others, they develop healthier ways of coping with stress and anxiety, reducing the reliance on alcohol for emotional regulation. Over time, this leads to more resilient nervous system regulation, better emotional balance, and an improved ability to maintain a healthier relationship with alcohol.

While people with secure attachment styles are generally less inclined to develop problematic drinking habits due to their ability to manage stress and emotions effectively, those with insecure attachment styles may be more vulnerable. However, with the right support and dedication, individuals with insecure attachment can develop greater emotional resilience, leading to healthier relationships, improved nervous system regulation, and a more balanced relationship with alcohol.

* References used in this blog are set out below

______________________________

November 6-Week Alcohol Freedom Challenge

🚀 Ready to Drink Less and End 2024 Feeling Healthier? 🚀

My November 6-Week Small Group Challenge is open for registration, and it’s your chance to transform your habits with the support of a like-minded community.

This is your chance to:

🌿 Identify your drinking triggers
🌿 Learn how to handle urges and cravings
🌿 Develop healthier social coping strategies—all while staying alcohol-free.

In addition to our Sunday group sessions, this challenge includes exclusive live speaking Q&A sessions on Wednesdays with leading experts in wellness, habit change, and the sober space:

🌟 Dr Gina Cleo, The Habit Revolution
🌟 Lisa Greenberg, Motivational Speaker
🌟 Cindy Johnson, Emotional Freedom Technique Therapist
🌟 Simonette Vaja, Psychologist and Meditation Coach
🌟 Natalie E West, Nutritional Psychotherapist

Spaces are limited to ensure a close-knit, supportive environment. So if you’ve been thinking about making a positive change, this is your moment! Click here to learn more and sign up.

Discounts:

🌿 Previous challenge members get 50% OFF with code GRAD
🌿 Newsletter subscribers get 15% OFF with code 15OFFF

Please email if you have any questions. Alternatively book in for a 30 minute chat via my web.

_______________

Blog references

1. Schindler, A., & Bröning, S. (2015). A review on attachment and adolescent substance abuse: Empirical evidence and implications for prevention and treatment. *Addiction*, 110(10), 1547-1563. https://doi.org/10.1111/add.13002

2. Thorberg, F. A., Young, R. M., Sullivan, K. A., & Lyvers, M. (2011). Attachment security and alcohol-related behaviors in young adults: A comparative study of secure, anxious, and avoidant attachment styles. *Drug and Alcohol Dependence*, 121(3), 220-224. https://doi.org/10.1016/j.drugalcdep.2011.08.017

3. Raby, K. L., Roisman, G. I., Fraley, R. C., & Simpson, J. A. (2015). The enduring predictive significance of early maternal sensitivity: Social and academic competence through age 32 years. *Attachment & Human Development*, 17(1), 60-72. https://doi.org/10.1080/14616734.2014.969749

4. Gunnar, M. R., Brodersen, L., Nachmias, M., Buss, K., & Rigatuso, J. (1996). Stress reactivity and attachment security. *Psychoneuroendocrinology*, 21(3), 417-425. https://doi.org/10.1016/0306-4530(95)00062-3

Mindful Drinking

“I would like to drink mindfully at some point” is something that I hear all the time from clients. Whilst some clients are clear from the outset that their goal is to embrace an alcohol-free life, others want to significantly cut back but be free to drink mindfully and have one or two every now and then. Ultimately, it all comes down to what works for you, but Mindful Drinking does not come without its risks and some people are more suited to it than others. So, I thought it would be helpful to clarify what Mindful Drinking entails, and what the pros and cons are.

What is Mindful Drinking?

In a nutshell, Mindful Drinking is an intentional practice of being fully present with your alcohol consumption, paying attention to when, why, and how much you drink. It’s about making conscious choices regarding alcohol rather than relying on autopilot or societal pressures. Note: Mindful Drinking assumes that you can always exert conscious control over your consumption.

How do you drink mindfully?

Mindful Drinking involves a fair amount of pausing, reflecting and self-control. It can be exhausting and is not for the faint hearted. It is for this reason that many people find it easier to abstain all together. These are the primary elements of mindful drinking:

• Setting your intention before you drink and sticking to it: Ask well beforehand how much do you feel comfortable drinking? If you go above this limit, perhaps Mindful Drinking should be off the table? Note: At its upper limits, to drink mindfully, you need to stick within the health guidelines, which comprises no more than 4 standard drinks in any one sitting and no more than 10 per week. Of course, you may (and you should in my view) set lower limits than this.
• Understanding your non-negotiables: Reflect on what you are no longer prepared to do when it comes to drinking, ie Drink alone? Drink at home? Drink during the week? Pre-load or post-load? To not be fixated on alcohol? Get clear on these and stick to them. If you break one, is it a sign that Mindful Drinking isn’t for you?
• Understanding why you are seeking to consume alcohol: For example, are you drinking for the taste, to relax, to fit in? Importantly, is this reason true or are you chasing the dopamine/GABA hit? Consider how you’re feeling and what you hope to gain from alcohol in that moment.
• Savouring the drink slowly: Focus on the sensory experience—taste, smell, and texture. This awareness helps you slow down and prevents overconsumption.
• Monitoring: Maintain a journal to track how much you’re drinking and any associated emotions. This can reveal patterns and help you address underlying issues.
• Exploring alternatives: Mindful drinking often includes exploring alcohol-free alternatives, such as mocktails or sparkling water, in social situations.

Who is Mindful Drinking NOT for?

In my opinion, Mindful Drinking is not for anyone who:

• has an Alcohol Use Disorder (certainly not a moderate or severe AUD), or
• has had an AUD and has had alcohol within the last 12 months.

I advocate for a lengthy period of abstinence of at least 12 months for those that have or have had an AUD. In fact, best to ask your GP about their opinion on reintroducing alcohol into your life after an AUD.  It is important and a lot easier to keep alcohol off the table for you during this crucial time. After this period, you might just feel that you are happier and healthier without reintroducing alcohol into your life!

Pros to Mindful Drinking

Mindful drinking as a concept can facilitate people to drink consciously, set intentions and develop clear guidelines about what a healthy relationship with alcohol looks like to them. If drinking mindfully works for you and you end up drinking significantly less than what you did when on autopilot, then this is a positive behaviour change. (Even if you mindfully drink, I still recommend committing to several alcohol-free periods throughout the year to gain the biological and cognitive benefits of a reset.)

Cons to Mindful Drinking

While this method has its merits, it has its risks and downsides, especially for individuals who may be more vulnerable to problematic drinking.

Mindful Drinking as a Slippery Slope: One of the primary concerns with Mindful Drinking is that it can create a false sense of control for people with a history of AUD. Those with AUD might believe they can moderate through mindful practices, only to find themselves slipping back into harmful patterns. Research shows that moderation strategies for individuals with AUD often fail because of underlying neurological and psychological mechanisms that make it difficult to control alcohol intake once a drinking episode begins. For those who have a history of dependence, even small amounts of alcohol can trigger cravings that undermine the goals of mindful drinking. Why risk falling back into old patterns?

Underestimating the Addictive Nature of Alcohol: Alcohol is addictive. Its effects on the brain’s reward system make moderation more challenging than anticipated. Mindful Drinking assumes that you can always exert conscious control over your consumption. However, alcohol’s impact on cognitive functions like impulse control makes it more difficult for you to stop drinking once you’ve started, even if you have set an intention to drink mindfully. This cognitive impairment can hinder the effectiveness of Mindful Drinking in preventing excessive consumption. Hence the great focus, energy and self-control that is required to successfully navigate Mindful Drinking.

Neglecting Social and Environmental Triggers: Another danger is the potential to overlook or underestimate the power of social and environmental cues that influence drinking behaviour. Most of us tend to drink in social settings where others are not practicing mindful drinking, leading to peer pressure or subtle encouragement to drink more. Additionally, the atmosphere—whether it’s a party, bar, or family gathering—can undermine intentions to stay mindful, making moderation much harder. In these contexts, mindful drinking may feel isolating or unsustainable, as individuals find themselves constantly justifying their choices or feeling pressured to conform to the group’s drinking habits.

Perpetuation of Harmful Patterns: Mindful drinking can sometimes mask an underlying reliance on alcohol to cope with stress, anxiety, or social discomfort. While mindfulness practices encourage awareness of motivations for drinking, this may not be enough to break the cycle of using alcohol as a coping mechanism. The risk here is that Mindful Drinking can perpetuate harmful emotional patterns by allowing alcohol to remain part of a person’s routine, even if consumption is reduced. Research also suggests that those who struggle with using alcohol as a form of emotional regulation are more likely to relapse into problematic drinking when they attempt moderation rather than complete abstinence.

Reinforcing our Alcohol-Centric Culture: Another critique of Mindful Drinking is that it keeps alcohol at the centre of social and personal rituals, which can reinforce the idea that alcohol is essential to relaxation, celebration, or unwinding after a stressful day. While mindfulness can help us become more aware of our choices, the continued integration of alcohol into our lives may hinder long-term behaviour change and personal growth. In this way, Mindful Drinking can inadvertently contribute to the normalisation of alcohol consumption, obscuring the dangers of alcohol, such as its very real health risks. For instance, individuals who practice mindful drinking might feel comfortable drinking small amounts daily without recognising the cumulative health effects.

Conclusion

While Mindful Drinking can be a helpful strategy for those looking to significantly moderate their alcohol intake, it is not without its dangers. Those with a history of alcohol dependence or at risk of addiction, Mindful Drinking may offer a false sense of control, leading to relapse or unintentional overconsumption. Social pressures, environmental triggers, and alcohol’s addictive nature can also make Mindful Drinking less effective than intended. Moreover, it can perpetuate reliance on alcohol and obscure the long-term health risks associated with even moderate drinking.

If you are considering going down this path, what is clear, is that it is important to be honest with yourself around your intentions, your non-negotiables and if you are adhering to the Mindful Drinking concept. Ultimately, it is essential to approach Mindful Drinking with caution and recognise that for some, abstinence may be a safer and more sustainable path to a healthier and happier life.

I hope you found this information valuable. Please reach out if you have any questions or would like further information about reducing your alcohol consumption. Alternatively, consider joining my Alcohol Revolution Program. Learn more about it here.

Cravings and Urges

We all get cravings for one thing or another from time to time. Have you ever wondered “what are they?” and “what causes them?”

I was asked this question by a client this week and so I thought I’d answer it here for you too.

A craving for alcohol is defined as an emotional, physical or psychological desire to consume alcohol.

Cravings range in their intensity from fleeting thoughts about alcohol that last for just a few seconds to an overwhelming desire for alcohol that can last for up to 30 or 40 minutes.

So, what causes cravings? Well, it largely comes down to the neurotransmitter, Dopamine. When you consume alcohol, the pleasure centre of your brain is stimulated and large quantities of both Dopamine and GABA are released. For the first 20 to 30 minutes, you feel relief and pleasure. Your nervous system relaxes. (That is, until your body releases stress hormones, Adrenalin and Cortisol in response.)

Dopamine is known as the reward chemical because it’s role is to remind humans to repeat the activity that we undertook immediately before the Dopamine release. The purpose of this is keep us alive. Dopamine reminds us to eat well (ie, to consume berries so we can react quickly to physical threats), connect with our tribe, reproduce and stay safe. This was important during our hunter / gatherer phase and operated as intended well before substances and activities like artificial sugars, alcohol and gambling came on the scene.

The problem with our modern lifestyle is that artificial sugar, alcohol and gambling releases huge amounts of Dopamine, AKA “Dopamine dumps” that flood our systems, creating alcohol, gambling, sugar and porn addictions unless carefully controlled.

In fact, the mere thought of your first drink of alcohol during the day can release Dopamine, making you crave alcohol well before your first sip. Has this ever happened to you?

Cravings for alcohol usually occur after a specific trigger, which creates the urge usually followed by the gratification of that urge (unless resisted). This is knowns as a habit loop.

Triggers an be:

• emotional-based (ie, boredom, loneliness, stress, happiness, a desire for reward or adventure),
• time-based (ie, when the clock hits 5pm, you start thinking of your first beer),
• locational based (ie, on holiday or in the business lounge), or
• physical-based (ie a particular person or a group of people may trigger a desire to drink).

Freedom from cravings lie in successfully widening the gap over time between the trigger and the gratification of the urge.

There are a number of techniques that you can use to do this, such as Surfing the Urge, Playing the Tape Forward and Piggy-Backing the trigger with a healthier coping strategy. (Note: See my podcast episode on surfing the urge released in May for further information.) All of these techniques involve acknowledging the urge, pausing, reflecting, reconnecting with your health goals, and usually distracting yourself with a healthier action to allow the craving to pass.

Some questions to ask yourself:
What types of triggers do you have?
 What cravings-busters can you use?
What are some healthier coping mechanisms you can put in place when you next experience a craving?

If you would like to learn more about alcohol, take a look at my online alcohol course, the Alcohol Revolution, which can be purchased as a 2-week or a 6-week course. Learn more here.