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: info@purplebridgepsychology.co.uk
📲 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: info@purplebridgepsychology.co.uk
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

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: info@purplebridgepsychology.co.uk
Or follow along on Instagram: @purplebridgepsychology

🕒 Episode Timestamps:
00:00 – Welcome and intro to cravings
01:15 – What cravings are and how they feel
03:30 – The science behind craving: triggers and associations
05:45 – Why distraction isn’t always the answer
06:50 – Mindfully approaching cravings instead of fighting them
07:45 – What is urge surfing?
08:30 – What to start noticing this week
09:10 – Preview of part two: responding to cravings without drinking

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: info@purplebridgepsychology.co.uk
Or connect with me on Instagram: @purplebridgepsychology

🕒 Episode Timestamps:
00:00 – Intro to mindfulness & why it matters for drinking less
02:15 – What mindfulness is (and what it isn’t)
06:30 – The problem with autopilot drinking
09:50 – Escaping discomfort vs. making space for it
13:45 – A quick mindfulness exercise you can try now
18:00 – Your weekly mindfulness challenge
20:00 – Wrapping up: how this helps you drink less over time

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:
📧 info@purplebridgepsychology.co.uk
Or connect with me on Instagram: @drinklessbooze

Episode Timestamps:
00:00 – Welcome & what this podcast is all about
01:15 – Why you might be drinking more than you want to
04:40 – Thoughts as drivers: what’s really behind the urge
07:10 – The spider web metaphor & how thoughts can trap us
10:30 – A powerful tool to take back your freedom
13:25 – Try this: A simple thought-observation practice
15:10 – Wrapping up and your next steps

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

Episode Title: Why Goals Alone Won't Help You Drink Less: Embracing Your Values.

Welcome to the Drink Less Booze Live: How You Choose podcast, I'm your host Dr Fiona Dowman, a qualified Clinical Psychologist in the UK.

Episode Summary:
In this first episode, I delve into the importance of values when attempting to cut back on alcohol. I illustrate these insights with a story about Ian, a fictional character whose struggle with drinking impacts his job and family life. I explore how identifying and focusing on personal values like stability can help in making decisions that align with those values, thereby reducing the craving for alcohol.

I provide practical strategies and questions to help you identify your own values. The episode concludes with a note on the complex but worthwhile journey of values-driven change.

Ready to start drinking less today? Download my free mindful drinking audio guide by going to drinklessbooze.co.uk

If today's episode gave you something to think about, make sure you subscribe so you don't miss next Tuesday's episode. I'll be back with more tools to help you drink less and do more of what matters.

Time Stamps:
00:00 Introduction to Drink Less Booze. Live How You Choose.
00:57 Meet Ian: A Story of Struggle and Realization
05:36 The Power of Values in Helping you Drink Less
07:14 Identifying Your Own Values
08:07 Practical Task: Define Your Values
09:12 Conclusion and Next Steps

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

Welcome to Drink Less Booze. Live How You Choose! If you're sober curious, a mindful drinker or simply looking to change your relationship with alcohol, you're in the right place. I'm Dr Fiona Dowman, a HCPC-registered Clinical Psychologist, and in this podcast I'll share expert, evidence-based tools grounded in mindfulness to help you drink less—one manageable step at a time.

In each episode you'll get practical strategies to manage cravings, handle difficult thoughts and feelings and break free from old habits—so you can focus on what truly matters.

Ready to start drinking less today? download my free mindful drinking audio guide here: https://www.purplebridgepsychology.co.uk/free-mindful-drinking-guide

Share your feedback and Connect with me on Instagram @purplebridgepsychology

or Facebook