Drink Less Booze. Live How You Choose.

Dr Fiona Dowman
  • 0.0 (0)
  • MENTAL HEALTH

Are you sober curious, a mindful drinker or simply looking to change your relationship with alcohol? Drink Less Booze. Live How You Choose is here to help you take a more intentional, values-based approach to alcohol.   Join Dr Fiona Dowman, a HCPC-registered Clinical Psychologist, as she shares expert, evidence-based tools grounded in mindfulness to help you drink less—one manageable step at a time. Understand the psychology behind why you drink more than you want to, and tackle those pesky thoughts, cravings and difficult emotions that keep you stuck in old habits . This is the mental health podcast that helps you take control of your drinking and focus on what truly matters.

Episodes

  1. 12/03/2025

    How to Actually Enjoy Your Christmas Party Without Drinking. Ep.11

    How to Actually Enjoy a Christmas Party Without Drinking Hi, I’m Dr Fiona Dowman, a Clinical Psychologist in the UK. Episode Summary: The Christmas party season can feel full of pressure especially if you’ve decided not to drink. You might worry about missing out, feeling awkward, or not enjoying yourself at all. But your experience at any event is shaped far more by what’s happening in your mind than what’s in your glass. In this episode, I share a simple but powerful mindset shift that can completely change how you feel at a social event when you’re not drinking. You’ll learn why your thoughts have such a strong influence on how you feel, why you don’t need to control them, and how to enjoy the parts of the evening that genuinely matter to you. Whether that’s having meaningful conversations, dancing, or simply soaking up the atmosphere, you can have a great time without relying on alcohol. What You’ll Learn: Why two people can be in the same situation but have completely different emotional reactionsHow your thoughts shape your experience of a social eventWhy you don’t need to “get rid of” unhelpful thoughts to enjoy yourselfThe difference between noticing thoughts and getting caught up in themHow to shift your attention back to what matters to you so you can actually have funPractical ways to enjoy a Christmas party alcohol-free, without feeling left out or uncomfortable🔗 Resources I Mention: 🎧 Free mini meditations delivered to your inbox to help you unwind without wine: https://go.purplebridgepsychology.co.uk/unwind 📬 I’d love to know what thoughts tend to show up for you around social events or what you’re taking from this episode.  You can reach me at: info@purplebridgepsychology.co.uk If this episode was helpful, please follow, leave a review, or share it with someone who’s thinking about a sober or sober-curious festive season. As always, the advice in this podcast isn’t a substitute for personalised support. If you’re concerned about physical dependence on alcohol, please speak to your GP or your local alcohol service. Share your feedback and Connect with me on Instagram @purplebridgepsychology or Facebook

    5 min

  2. 11/13/2025

    How to Relax Without Alcohol: A Psychologist’s Quick Technique for Busy People. Ep.10

    Episode Title: How to Relax Without Alcohol: A Psychologist’s Quick Technique for Busy People  Hi, I’m Dr Fiona Dowman, a qualified Clinical Psychologist in the UK.  Episode Summary: Feeling stretched and stressed at work or in life can make it tempting to reach for a drink to unwind. In this episode, I share a simple, practical technique you can use anytime, anywhere to notice tension in your body and release it—without alcohol. You’ll learn how small intentional moments of calm can reset your nervous system, help you stay clear and in control, and prevent stress from building up to that “boiling point.”  I also introduce a quick exercise you can do at your desk or on the go to release tension, and explain how these small shifts make a big difference to how relaxed and focused you feel.  What You’ll Learn:  How to spot early signs of stress before it escalatesA quick body-based technique to release tension and calm your nervous systemHow to tune into your senses to create grounded moments of relaxationWhy small intentional pauses can reduce the urge to drink to unwindAn introduction to progressive muscle relaxation and how it can fit into a busy day 🔗 Resources I Mention: 🎧 Free 6-Week Mini Meditation Series: Short, practical meditations to help you unwind naturally—perfect for your desk, commute, or home: drinklessbooze.co.uk 📬 I’d love to hear how you notice and release stress in your day. Reach me at: info@purplebridgepsychology.co.uk Follow along on Instagram: @purplebridgepsychology If this episode resonated with you, please subscribe, leave a review, or share it with someone who might benefit. Note: This podcast is for general guidance and is not a substitute for personalised support. If you are concerned about physical dependence on alcohol, it’s important to speak to your GP or a local alcohol service.   Share your feedback and Connect with me on Instagram @purplebridgepsychology or Facebook

    5 min
  3. Taming the Inner Critic: Why Harsh Self-Talk Isn’t Helping You Drink Less. Ep.9

    07/22/2025

    Taming the Inner Critic: Why Harsh Self-Talk Isn’t Helping You Drink Less. Ep.9

    Episode Title: Taming the Inner Critic: Why Harsh Self-Talk Isn’t Helping You Drink Less Hi, I’m Dr Fiona Dowman, a qualified Clinical Psychologist in the UK. Episode Summary: The voice in your head that tells you you’re failing, you should be doing better, or you’ve messed up again—that’s your inner critic. And if you’re trying to change your drinking, that voice can feel especially loud. In this episode, I talk about how the inner critic shows up, why it’s so common when we’re trying to make a meaningful change, and why beating ourselves up rarely leads to real progress. I share a metaphor (involving a slightly stubborn donkey!) that helps explain how self-compassion—rather than self-criticism—can actually fuel long-term motivation and make habit change more sustainable. If you’ve ever found yourself thinking why can’t I just stop? or I should know better by now, this episode is for you. What You’ll Learn: What the inner critic sounds like—and why it’s often loudest at nightWhy self-criticism feels familiar, but often backfiresA helpful metaphor (donkey included!) to reframe how you motivate yourselfHow self-compassion helps build resilience and lasting changeA simple question you can ask to respond to yourself more kindly🔗 Resources I Mention: My new signature program is for busy professionals ready to unwind without reaching for a drink. Want to be the first to hear when the doors opens? Sign up to the priority list here: www.drinklessbooze.co.uk/join 📬 Got thoughts about this episode or want to share your experience with the inner critic?  Drop me a message at: info@purplebridgepsychology.co.uk  Or find me on Instagram: @purplebridgepsychology If this episode resonated with you, please subscribe, leave a review, or share it with someone who might benefit. As always, the advice in this podcast is not a substitute for personalised support. If you're concerned about physical dependence on alcohol, please speak to your GP or local alcohol service. Share your feedback and Connect with me on Instagram @purplebridgepsychology or Facebook

    6 min
  4. What It’s Like To Go To An Alcohol Service In the UK: In Conversation With Luna, Recovery Worker. Ep.8

    07/15/2025

    What It’s Like To Go To An Alcohol Service In the UK: In Conversation With Luna, Recovery Worker. Ep.8

    What It’s Like to Go to an Alcohol Service in the UK: In Conversation with Luna, Recovery Worker. Ep.8 Hi, I’m Dr Fiona Dowman, a qualified HCPC registered Clinical Psychologist in the UK. 🎧 Episode Summary: If you’ve ever wondered what actually happens when someone accesses an alcohol service, or if you've been curious but nervous about what to expect, this episode is for you. I’m joined by Luna Ng, a recovery worker from an alcohol service in London. She shares what a typical day looks like in her role, what kinds of support people receive, and the real-life challenges and goals people bring when trying to change their drinking. We also talk about why services focus on your goals—not someone else’s—and how recovery support can be a compassionate, non-judgemental process. Whether you’re exploring change yourself or just want to understand the system better, this conversation offers a rare behind-the-scenes insight into how alcohol services work. 🧠 What You’ll Learn: What recovery work in an alcohol service actually involvesThe impact of alcohol on mental health, sleep, relationships, and moreWhy emotional drinking can keep people stuck in a cycleHow recovery is shaped by personal goals—not pressure to be abstinentThe power of small, consistent steps (not all-or-nothing thinking)What really helps people make changes—including motivation, support, and self-compassionThe barriers to change 🔗 Resources I Mention: Alcohol Change UK  📬 I'd love to hear your thoughts on this episode or what you're learning on your journey: Email me: info@purplebridgepsychology.co.uk Follow me on Instagram: @purplebridgepsychology If this episode resonated with you, please subscribe, leave a review, or share it with someone who might benefit. And as always, this podcast is not a substitute for personalised support. If you’re concerned about your alcohol use, please speak to your GP or local alcohol service. Share your feedback and Connect with me on Instagram @purplebridgepsychology or Facebook

    39 min
  5. The Anxiety-Alcohol Loop. Drinking in the Evenings Might Be Fuelling Your Anxiety Rather Than Fixing It. Ep.7

    07/01/2025

    The Anxiety-Alcohol Loop. Drinking in the Evenings Might Be Fuelling Your Anxiety Rather Than Fixing It. Ep.7

    The Anxiety-Alcohol Loop. Drinking in the Evenings Might Be Fuelling Your Anxiety Rather Than Fixing It. Ep. 7 Hi, I’m Dr Fiona Dowman, a Clinical Psychologist helping high-achieving professionals ease anxiety and unwind—without relying on alcohol. 🎙 Episode Summary: In today’s episode, I’m breaking down a pattern I see all too often: the anxiety-alcohol loop. That moment at the end of the workday when your mind won’t stop racing and a drink feels like the only way to switch off. You tell yourself it’s just one, but it easily turns into more, and you wake up feeling even more anxious than before. This episode is all about why this loop happens, how it tricks your brain, and—most importantly—how to break free from it. I’ll share practical steps to help you manage anxiety in healthier ways, so you can feel calm, focused and in control the next day. You’ll also hear about my brand new online programme designed especially for busy professionals ready to ease anxiety and take back their evenings—alcohol free. 🧠 What You’ll Learn: Why drinking to unwind can increase anxiety over timeThe brain chemistry behind the anxiety-alcohol cycleHow alcohol affects your sleep, stress hormones, and self-confidenceWhy anxiety is not your enemy (and how to respond to it differently)A simple 10–15 minute practice that helps you delay drinking urgesHow engaging your five senses can bring calm in the momentWhy planning ahead is one of the most powerful tools for change🔗 Resources I Mention: 🌉 Join the Priority List for my upcoming online programme: www.drinklessbooze.co.uk/join This is for you if you're a busy professional who’s ready to ease anxiety and unwind without reaching for a drink. You’ll learn my Bridge Method across six live weekly Zoom calls as a founding member. 📬 I’d love to hear from you: Have you found yourself stuck in the anxiety-alcohol loop?  Did any of these strategies resonate?  Feel free to message me on Instagram: @purplebridgepsychology Or send me an email: info@purplebridgepsychology.co.uk If this episode helped, consider subscribing, sharing, or leaving a review. It helps more people find the podcast. And as always, this podcast is not a substitute for personalised support. If you’re worried about physical dependence on alcohol, please speak to your GP or local alcohol service. Share your feedback and Connect with me on Instagram @purplebridgepsychology or Facebook

    10 min
  6. Are You Drinking to Numb Emotional Pain?. Ep.6

    06/24/2025

    Are You Drinking to Numb Emotional Pain?. Ep.6

    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 drinkingWhat emotions actually are and why we experience themThe common emotional drinking cycle (with a relatable example)The “quicksand metaphor” for why struggling with emotions makes things worseA 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

    10 min
  7. Cravings Part 2: How to Respond Without Giving In. Ep.5

    06/17/2025

    Cravings Part 2: How to Respond Without Giving In. Ep.5

    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 awayHow feeding a craving—literally or mentally—makes it strongerThe “stray cat” metaphor that helps explain cravingsA reminder of how urge surfing works, and how to practice itWhy being curious (instead of reactive) is a powerful first stepHow 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

    7 min
  8. Understanding Cravings: Why You Get Them and What To Do About It. Ep.4

    06/10/2025

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

    🎙 Episode Title: Understanding Cravings: Why You Get Them and What To Do About It. Ep.4 Hi, I’m Dr Fiona Dowman, a qualified Clinical Psychologist in the UK. Episode Summary: Cravings can feel overwhelming and out of your control, but they don’t have to be. In this episode, I break down what cravings really are, why they happen, and how they affect your drinking behaviour. You'll learn how cravings show up in your body and mind, what triggers them, and most importantly, how you can start responding differently. I’ll introduce a powerful technique called urge surfing, which helps you take the power back and respond with intention. This is part one of a two-part episode on cravings, so stay tuned for the next episode where we’ll build on what you learn today. What You’ll Learn: What cravings are and why they feel so strongThe different ways people experience cravings (it’s not just in your head!)How triggers and cues lead to cravings—even when you’re not drinkingWhy distraction only works in the short termAn 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  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

    10 min
  9. Mastering Mindfulness: A Skill to Help You Drink Less and Live More Intentionally. Ep.3

    06/03/2025

    Mastering Mindfulness: A Skill to Help You Drink Less and Live More Intentionally. Ep.3

    🎙 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 cycleWhy trying to “escape” your thoughts and feelings may be keeping you stuckThe surprising truth about wandering minds—and why that’s okayA 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 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

    16 min
  10. Watch Your Thoughts: Skills for Drinking Less and Living More Mindfully. Ep.2

    05/27/2025

    Watch Your Thoughts: Skills for Drinking Less and Living More Mindfully. Ep.2

    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 drinkA practical way to create distance from unhelpful thinkingWhat it means to get tangled in a “thought web” and how to get unstuckA 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: @purplebridgepsychology If you found this episode helpful, I’d love for you to subscribe, leave a review, or share it with a friend who might need to hear it. Please note: The tips I share on this podcast are not a substitute for personalised professional advice. If you’re concerned about physical dependence on alcohol, it’s important to speak to your GP or local alcohol service. Share your feedback and Connect with me on Instagram @purplebridgepsychology or Facebook

    7 min
  11. Why Goals Alone Won't Help You Drink Less: Embracing Your Values. Ep.1

    05/20/2025

    Why Goals Alone Won't Help You Drink Less: Embracing Your Values. Ep.1

    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. 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

    10 min
  12. Trailer: Welcome to Drink Less Booze. Live How You Choose.

    05/11/2025

    Trailer: Welcome to Drink Less Booze. Live How You Choose.

    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

    1 min
  • 12 Episodes

About

Are you sober curious, a mindful drinker or simply looking to change your relationship with alcohol? Drink Less Booze. Live How You Choose is here to help you take a more intentional, values-based approach to alcohol.   Join Dr Fiona Dowman, a HCPC-registered Clinical Psychologist, as she shares expert, evidence-based tools grounded in mindfulness to help you drink less—one manageable step at a time. Understand the psychology behind why you drink more than you want to, and tackle those pesky thoughts, cravings and difficult emotions that keep you stuck in old habits . This is the mental health podcast that helps you take control of your drinking and focus on what truly matters.

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