​Chapter Five. How Change Happens.
​Topics Covered.
Increasing motivation and confidence.​
  • Using motivational interviewing as an avenue  for promoting change within conversations. 
  • How to develop habits to increase your self confidence.
  • King's Fund report on what it takes to change motivation and behaviour.
Understanding how to help using the Stages of Change Model.
  • ​ Explaining the Stages of Change model.
  • How to use the model for helping ourselves and others.
Benefits of cutting down.
  • Drinkaware factsheet outlining benefits of cutting down on drinking alcohol.
  • Unexpected benefits of reducing alcohol intake.
Decisional balance exercise.
  • How to use the decisional balance exercise for promoting change.
  • Video explanation on using the decisional balance exercise.

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Chapter Six. The Action Plan.
Topics Covered.
Alcohol harm reduction information. 
  • Strategies for reducing the harm from excess alcohol consumption.
  • More alcohol harm reduction tips.
Drink diary examples.
  • ​NHS example comprehensive drink diary.
  • Simple drink diary design.
Understanding triggers.  Setting rules and changing identity.
  • ​Useful exercises for seeking clarification of how our values and goals shape our lives.​​
Chapter Seven. Maintenance.
Topics Covered.
Coping with cravings.
  • Smart Recovery tips for dealing with cravings and urges.
  • Rehab.com's advice for managing cravings.
  • Addiction blog- skills for coping with cravings.
Changing how you feel.
  • How to change how you feel from the Positivity blog.
  • How to create the right mindset for stopping drinking.
Coping with boredom.
  • Ways of coping with post addiction boredom.
  • Suggestions for finding new ways to have fun without alcohol.
Support exercise.
  • Worksheet exercise around supportive relationships.
  • Article outlining how to make new supportive friendships.
Healthy relationships.
  • Resource for learning about healthy relationships.
  • Understanding more about healthy and unhealthy relationships.
Controlled/ Mindful drinking.
  • Article discussing the merits of considering controlled drinking as a primary objective.
  • Mindful drinking as a modern concept equivalent to controlled drinking.
  • Mindful drinking as an attitude and finding others.
Chapter Eight. Family Matters.
Topics Covered.
Impact of drinking on family members.
  • ​Understanding the impact of problem drinking within families.
  • UK research study examining the impact of parental alcohol misuse on family functioning.
What helps children?
  • HSE resource on how to help children of problem drinkers.
  • JRF research report on what helps families affected by someone's alcohol misuse.
What helps adults?
  • Guide to helping someone with an alcohol problem.
  • Detaching yourself from another person's addiction.
How to talk about alcohol with others.
  • ​HSE guide to talking to someone about their alcohol use.
  • Alcohol.org - how to speak to someone about their drinking.
​Chapter Nine. Alcohol and Mental Health.
Topics Covered.
Depression.
  • This Way Up guide to depression.
  • NIH resource for women about depression.
  • Tips for living with depression from Very Well Mind.
Anxiety.
  • Understanding and managing anxiety and panic attacks.
  • Explaining more about anxiety and anxiety disorders.
  • Tips for managing anxiety and stress.
Negative thinking.
  • Happify strategies for reducing negative thinking patterns.
  • Reach Out guide to challenging negative thinking.
  • Understanding the relationship between anxiety and negative thoughts.
Self esteem.
  • NHS guide to raising self-esteem.
  • Reach Out tips for improving your self-esteem
  • Skills You Need- developing your self esteem.
Self harm.
  • NHS Self-help guide to self harm.
  • Online resource and support for self injury issues.
  • LifeLine AU self harm resource.
Five ways to wellbeing.
​Chapter Ten. Alcohol and Spirituality.
Topics Covered.
What is spirituality?
  • University of Minnesota discuss spirituality.
  • Guide to spiritual paths and practices. 
  • Royal College of Psychiatrists discuss a personal exploration of spirituality.
Finding meaning and purpose.
  • Article on how to find your purpose in life.
  • Guide to finding meaning and purpose.
  • Crafting your life to find meaning and purpose.
Alcohol and spirituality.Women and religion.
  • NY Times opinion on women and religion.
  • Debating the impact of religion on women's equality.
How to connect with spirit.
  • Getting in tune with your spiritual side.
  • Tips for tapping into your spiritual energy.