In today’s episode we continue our series exploring the Stages of Change model developed by James Prochaska and Carlo DiClemente.

This episode explores the contemplation stage, the stage where awareness has begun, but change has not yet fully happened.

The part of us that wants change… and the part that is still afraid of it.

In this episode we explore:

• Why awareness and action are not the same thing
• The emotional exhaustion of living between two worlds
• Why people stay stuck in patterns they know are hurting them
• The hidden benefits behaviours can still provide
• Fear, identity, belonging, and nervous system safety
• Why familiar pain can feel safer than uncertainty
• The grief that can come with change
• Supporting someone who is in contemplation without pushing or shaming them

We also talk about how contemplation is often a deeply vulnerable stage because once awareness begins, it becomes difficult to fully “unsee” the impact of our behaviours.

This episode is an invitation to meet inner conflict with honesty instead of judgement, and to understand that questioning a behaviour is already movement.

Journal prompts or reflection:

What behaviour or pattern am I currently questioning in my life?

What do I fear I might lose if I change?

What is this behaviour helping me avoid, numb, regulate, or cope with?

How can I best support my nervous system through this?

For more resources such as coaching or to join the next HIQA challenge go to

www.iquitalcohol.com.au

Follow HIQA insta @howiquitalcohol

Music for Podcast intro and outro written by Danni Carr performed by Mr Cassidy

If you are struggling with physical dependancy on alcohol consider contacting a local AA meeting or a drug and alcohol therapist. Always consult a GP before stopping alcohol.

Hosted on Acast. See acast.com/privacy for more information.

1. Understanding the Precontemplation Stage of Change

In today’s episode we begin a mini series exploring the Stages of Change model developed by James Prochaska and Carlo DiClemente.

This series is for anyone navigating recovery, behaviour change, healing, nervous system work, or simply trying to understand themselves — or someone they love — with more compassion.

In Episode 1 we explore the precontemplation stage: the stage where a person either does not yet recognise the behaviour as a problem, or they are not ready to change.

We talk about:

• Why people stay attached to behaviours that hurt them
• The protective role coping mechanisms can play
• Why shame rarely creates sustainable change
• The nervous system’s role in resistance and defensiveness
• Supporting someone without enabling them
• The difference between compassion and rescuing
• Why readiness cannot be forced
• How curiosity can create more change than criticism

This episode is an invitation to soften judgement, both toward ourselves and others, and begin understanding behaviour through the lens of protection, safety, and human survival.

JOURNAL PROMPTS FOR REFLECTION

Is there an area of my life where I’m defending a behaviour instead of examining it?

What might this behaviour be doing for me emotionally, socially, or psychologically?

Is there something I’ve been minimising because I’m afraid of what change might require?

Have I confused shame with motivation?

What would it look like to approach myself with honesty and compassion at the same time?

And if you’re supporting someone else:

Am I trying to force change, or create safety for honesty?

For more resources such as coaching or to join the next HIQA challenge go to

www.iquitalcohol.com.au

Follow HIQA insta @howiquitalcohol

Music for Podcast intro and outro written by Danni Carr performed by Mr Cassidy

If you are struggling with physical dependancy on alcohol consider contacting a local AA meeting or a drug and alcohol therapist. Always consult a GP before stopping alcohol.

If you need help supporting a family member or loved on in addiction consider reaching out to https://al-anon.org.au/

Hosted on Acast. See acast.com/privacy for more information.

Men's Empowerment coach, Ben Lowe shares his remarkable journey from a chaotic youth and drug addiction to sobriety and personal transformation. Discover how childhood wounds, risky behaviours, and law encounters shaped his path and the lessons learned along the way. Ben shares his powerful journey from addiction and chaos to sobriety and leadership. Discover how he transformed his life through self-awareness, routine, and purpose, and learn practical insights for overcoming self-worth issues, building integrity, and leading with authenticity.

Please use your discretion when listening to this episode. Trigger warning: this conversation mentions drug use and violence.

For more resources such as coaching or to join the next HIQA challenge go to

www.iquitalcohol.com.au

Follow HIQA insta @howiquitalcohol

Music for Podcast intro and outro written by Danni Carr performed by Mr Cassidy

If you are struggling with physical dependancy on alcohol consider contacting a local AA meeting or a drug and alcohol therapist. Always consult a GP before stopping alcohol.

Hosted on Acast. See acast.com/privacy for more information.

Join us as Tyrone shares his inspiring journey of sobriety, overcoming triggers, and building a resilient identity. Discover practical insights on managing cravings, the power of consistency, and creating a life aligned with your true self.

For more resources such as coaching or to join the next HIQA challenge go to

www.iquitalcohol.com.au

Follow HIQA insta @howiquitalcohol

Music for Podcast intro and outro written by Danni Carr performed by Mr Cassidy

If you are struggling with physical dependancy on alcohol consider contacting a local AA meeting or a drug and alcohol therapist. Always consult a GP before stopping alcohol.

Hosted on Acast. See acast.com/privacy for more information.

Join Danni Carr and Mark Purser as they celebrate 365 episodes of the 'How I Quit Alcohol' podcast, exploring the transformative power of yoga, breathwork, and meditation in achieving sobriety, joy, and personal growth. Discover practical insights on discernment, detachment, and living an elegant, mindful life.

To find out more about Mark and Danni's upcoming retreat go to

https://www.iquitalcohol.com.au/products/a-beautiful-life-bali-retreat-june

Hosted on Acast. See acast.com/privacy for more information.

In this episode Danni catches up with Sobreity and Somatic Coach, Megan Webb. Megan shares her journey from chronic social anxiety disorder which would manifest as shaking in public, Megan would drinking to help calm her nerves to stop the shaking. Discover how she overcame her fears, worked through trauma, and built confidence to live a fulfilled, alcohol-free life.

To reach out to Megan go to

www.meganwebb.com.au

https://www.instagram.com/meganwebbcoaching

• The book Danni mentioned is The Presence Process by Michael Brown

For more resources such as coaching or to join the next HIQA challenge go to

www.iquitalcohol.com.au

Follow HIQA insta @howiquitalcohol

Music for Podcast intro and outro written by Danni Carr performed by Mr Cassidy

If you are struggling with physical dependancy on alcohol consider contacting a local AA meeting or a drug and alcohol therapist. Always consult a GP before stopping alcohol.

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Hosted on Acast. See acast.com/privacy for more information.

In this inspiring interview, Cindy shares her journey from a lifetime of drinking to achieving sobriety at 60. Discover her motivations, challenges, and the transformative power of community and mindset shifts in overcoming alcohol dependence.

For more resources such as coaching or to join the next HIQA challenge go to

www.iquitalcohol.com.au

Follow HIQA insta @howiquitalcohol

Music for Podcast intro and outro written by Danni Carr performed by Mr Cassidy

If you are struggling with physical dependancy on alcohol consider contacting a local AA meeting or a drug and alcohol therapist. Always consult a GP before stopping alcohol.

Hosted on Acast. See acast.com/privacy for more information.

Following Ty from Melbourne on his 12 months of Alcohol. In this episode today Danni and Ty talk about the importance of changing your identity (even short term) to create last change.

Ty discusses tradie life being alcohol free, some of the journaling practices he uses to create a new identity.

To follow Ty on insta @ty_lee_1000

For more resources such as coaching or to join the next HIQA challenge go to

www.iquitalcohol.com.au

Follow HIQA insta @howiquitalcohol

Music for Podcast intro and outro written by Danni Carr performed by Mr Cassidy

If you are struggling with physical dependancy on alcohol consider contacting a local AA meeting or a drug and alcohol therapist. Always consult a GP before stopping alcohol.

Hosted on Acast. See acast.com/privacy for more information.