Have you ever wondered why even after a few alcohol-free weeks, life can feel flat or why it feels so hard to say “enough” in a world of endless overconsumption? In this transformative episode of The Big Drink Rethink, Anna Donaghey sits down with Dr. Anna Lembke, psychiatrist, author of Dopamine Nation, and Stanford Addiction Medicine Director, to explore how alcohol hijacks our reward system and what it really takes to rediscover joy and meaning, beyond the next drink.

Dr. Lembke explains why life can feel “meh” after quitting drinking and how the brain slowly recalibrates, making real satisfaction possible again. This episode is a gentle yet powerful guide for anyone seeking answers about our brain’s quest for ‘more’.

Here are the Highlights:

00:00 Looking at compulsive over consumption in a dopamine loaded world

05:52 ‘The drug of choice’ and dopamine

08:34 Modern life pushes a ‘hijacked brain’ to crave intense stimuli

10:53 Addiction shifts the brain's balance

14:41 After 4 weeks alcohol-free, 80% no longer had major depression.

18:28 Micro stressors like cold exposure boost feel-good neurotransmitters

21:12 Pleasure-pain balance drives homeostasis

25:46 Modern boredom and addiction

29:22 The lizard brain and modern pleasure

31:59 Many people associate alcohol with relaxation and happiness

36:38 Dopamine, exercise and brain ‘tricks’

44:03 True joy comes from connection, curiosity, and enoughness.

Anna’s book "What Are You Thirsty For? Rethinking Alcohol and The Life You Want", is now out in the world for you to buy!

Order your copy, access her free tools and explore her coaching programmes at: https://thebigdrinkrethink.com/

The Thirsty For More Mindset Lab is Anna’s ‘inner circle’ - a calm, thoughtful space where conversations continue, patterns are explored, and things begin to make sense. Find out more at: https://thirstyformore.substack.com/

If you appreciate the podcast and would like to show a bit of love, you can donate the cost of a coffee here. It helps support the time and care that goes into making the show: https://buymeacoffee.com/bigdrinkrethink

About the host Anna:

Anna is a certified Alcohol Mindset Coach, trained by Annie Grace of This Naked Mind. Drawing on her own journey out of alcohol addiction, she now helps others explore and control their drinking. With a career spanning 25 years as a Strategist in the Advertising industry, she combines her own lived experiences, with great insight into what makes us tick and what influences us to behave the way we do.

Connect with Anna:

Website: thebigdrinkrethink.com

LinkedIn: linkedin.com/in/annadonaghey

Instagram:

Ever caught yourself wondering, “Why is alcohol so hard to control for me?” In this episode Anna Donaghey urges you to challenge the story that the struggle is all your fault. Drawing from her experience as an alcohol mindset coach, author, and strategist, Anna examines why shame and blame are baked into how we talk about drinking and offers a totally different perspective.

Instead of focusing on willpower, Anna explores how social expectations, stress, and our culture’s obsession with alcohol shapes your relationship with drinking. She invites you to shift from self-judgement to compassionate curiosity, uncovering what alcohol actually does for you, and how to move forward with genuine agency (not force).

Listen now for fresh psychological insight, and actionable tools to gently reframe your habits and open new possibilities about rethinking the way you drink.

Here are the Highlights:

00:00 Welcome to The Big Drink Rethink Podcast

00:53 What if you're not the problem?

01:33 Our culture confuses responsibility with blame

02:23 The dominant narrative comes from Alcoholics Anonymous

05:41 Using alcohol to cope, switching off, easing anxiety, marking the end of the day doesn’t make you weak; it makes you human.

06:27 The real question isn’t “what’s wrong with me?” but “why is this the tool I’ve ended up relying on?”

07:01 Curiosity about what alcohol is doing for you shifts the conversation

07:23 The goal isn’t just to become a non-drinker, but someone who listens to themselves and designs a life they don’t want to escape from

08:23 Struggles with drinking aren’t your fault

09:50 Change begins with curiosity, and honesty

10:09 Rethinking drinking is about being awake in your own life.

Anna’s book "What Are You Thirsty For? Rethinking Alcohol and The Life You Want", is now out in the world for you to buy!

Order your copy, access her free tools and explore her coaching programmes at: https://thebigdrinkrethink.com/

The Thirsty For More Mindset Lab is Anna’s ‘inner circle’ - a calm, thoughtful space where conversations continue, patterns are explored, and things begin to make sense. Find out more at: https://thirstyformore.substack.com/

If you appreciate the podcast and would like to show a bit of love, you can donate the cost of a coffee here. It helps support the time and care that goes into making the show: https://buymeacoffee.com/bigdrinkrethink

About the host Anna:

Anna is a certified Alcohol Mindset Coach, trained by Annie Grace of This Naked Mind. Drawing on her own journey out of alcohol addiction, she now helps others explore and control their drinking. With a career spanning 25 years as a Strategist in the Advertising industry, she combines her own lived experiences, with great insight into what makes us tick and what influences us to behave the way we do.

Connect with Anna:

Website: thebigdrinkrethink.com

LinkedIn:

This week is a big one for The Big Drink Rethink, with host Anna Donaghey, celebrating publication day and introducing her brand new, first book.

"What Are You Thirsty For? Rethinking Alcohol and The Life You Want", is now out in the world for you to buy!

In this special episode, Anna invites you to continue your reappraisal - not just of alcohol, but what it is you are really craving in life. Rather than pushing rules or labels, she offers practical, compassionate insights drawn from her own journey (and many honest stories from you, the listeners).

At its heart, she invites you to ask a pivotal, different question. Not “Is my drinking bad enough?” but “Is my life good enough?” With warmth and zero preaching, Anna Donaghey welcomes anyone curious, cautious, or somewhere in the grey area, to explore what you really want from life, using gentle tools for awareness and self-discovery.

Whether you’re seeking new possibilities, or just looking to understand what truly drives your drinking, tune in for an uplifting, honest conversation and don’t forget to grab the book, now available everywhere!

1. Amazon: https://amzn.to/47agUn2
2. Waterstones: https://www.waterstones.com/book/what-are-you-thirsty-for/anna-donaghey/9781915780607

Here are the highlights:

00:00 Intro: Anna’s new book - What Are You Thirsty For? is here!

01:07 If you’re in the “grey area” around alcohol, you’re not alone

02:14 How cultural stories about alcohol shape our habits

03:43 The book is flipping the script from “is my drinking bad enough?” to “is my life good enough?”

05:01 The shift from self-judgement to self-inquiry, insights from podcast guests

07:01 Awareness, not rules why most people live in the vast in-between

08:23 The “jobs” we hand to alcohol (and why it never truly delivers)

11:11 What changed for Anna

12:05 Who the book is really written for

14:22 Designing your life by choice, not out of habit, find a pathway back to yourself

15:31 This isn’t just about alcohol; it’s about the life you want.

Anna’s group coaching community ‘Unstuck!’ helps identify your alcohol ‘stories’ and beliefs, breaking the cycle of alcohol and all the shame that goes with it. For more information and to find out how to join, please follow this link: https://www.winetowatercoaching.com/unstuck-1

To further explore your relationship with alcohol, check out Anna’s self-guided programme, The Big Drink Rethink Experiment: https://www.thebigdrinkrethink.com/the-big-drink-rethink-experiment

And apply the code POD99 to purchase for just £99 as a podcast listener.

If you’re loving the podcast and would like to give Anna a warm, fuzzy feeling of appreciation, then you can buy her a coffee: https://buymeacoffee.com/bigdrinkrethink

About the host Anna:

Anna is a certified Alcohol Mindset Coach, trained by Annie Grace of This Naked Mind. Drawing...

Struggling to keep your momentum as the novelty of cutting back on drinking starts to wear off? You’re not alone. In this third mini episode, Anna Donaghey returns with five practical, pressure-free ideas to support you through January, especially when willpower is fading and real-life challenges kick in.

Building on previous mindset shifts, Anna sidesteps perfection and “shoulds,” guiding you to focus on what you actually want from life (not just what you’re trying to avoid). She invites listeners to rethink their motivation, reframe inevitable wobbles as valuable learning moments, and gently plan supportive evenings that help you feel safe and soothed and not stressed.

You’ll learn the ultimate nervous system hack (intentional breathing), why small rituals matter more than big gestures, and why celebrating tiny gains is the most powerful way to stay on track.

Here are the Highlights:

00:00 Welcome back to the mini series, for a new year kickstart

01:09 The novelty wears off, how to get real momentum in sober curiosity

01:31 Five simple, practical ideas, not willpower, but gentle support

01:49 Swap “not allowed” thinking for “is my life good enough right now?”

02:42 Motivation from desire, not discipline or fear

03:18 The pull towards a better life is stronger than willpower

04:39 Wobbles are normal, it takes time to learn new habits

07:12 Treat setbacks with curiosity, not moral judgment

07:34 Plan evenings lightly, enjoy tiny, soothing rituals

10:12 The incredible power of intentional breathing (box breathing)

13:39 Pay attention to what’s getting better

14:32 Pick one idea to shape your evening, even if it’s gentle and small

14:54 What if this month was about becoming someone you feel good being?

15:04 The journey continues with more episodes and resources.

Anna’s group coaching community ‘Unstuck!’ helps identify your alcohol ‘stories’ and beliefs, breaking the cycle of alcohol and all the shame that goes with it. For more information and to find out how to join, please follow this link: https://www.winetowatercoaching.com/unstuck-1

To further explore your relationship with alcohol, check out Anna’s self-guided programme, The Big Drink Rethink Experiment: https://www.thebigdrinkrethink.com/the-big-drink-rethink-experiment

And apply the code POD99 to purchase for just £99 as a podcast listener.

If you’re loving the podcast and would like to give Anna a warm, fuzzy feeling of appreciation, then you can buy her a coffee: https://buymeacoffee.com/bigdrinkrethink

About the host Anna:

Anna is a certified Alcohol Mindset Coach, trained by Annie Grace of This Naked Mind. Drawing on her own journey out of alcohol addiction, she now helps others explore and control their drinking. With a career spanning 25 years as a Strategist in the Advertising industry, she combines her own lived experiences, with great insight into what makes us tick and what influences us to behave the way we do.

Connect with Anna:

Website: thebigdrinkrethink.com

LinkedIn: linkedin.com/in/annadonaghey

Instagram:...

If you’re already feeling the challenge of cutting back on drinking this January, you’re not alone and you don’t have to rely on sheer willpower. In this second mini episode, Anna returns to share the essential (and surprisingly gentle) secret to handling cravings and breaking free from autopilot habits.

Building on the previous episode’s mindset shifts, Anna introduces the idea of noticing urges without judgment, explains why most cravings are signals about what you truly need, and guides listeners through the powerful practice of “urge surfing.”

This is not about perfection or passing a test. It’s about curiosity, self-kindness, and baby steps toward a better relationship with drinking. You’ll walk away with a practical tool you can use tonight, and the knowledge that real change starts with tiny moments of awareness.

Here are the Highlights:

00:00 January is tough, and feeling mixed emotions is normal

01:03 Mindset recap: why big declarations don’t work

01:20 Day two focus: Noticing urges, and why old patterns creep in

02:20 Why drinking habits are automatic

02:45 What’s underneath the craving?

03:37 The “magic” of noticing

04:26 Tiny moments of awareness versus gritted teeth

04:28 Zero-pressure reflection practice

05:02 Change begins with curiosity, not control

05:31 Your only job tonight: Just notice

05:49 What if tonight was just something to observe?

07:19 The reality: Most urges peak and fade within minutes

08:07 The power of letting an urge pass and discovering what your mind/body really wants

08:57 An urge is not an order; you do not have to act on it

09:26 Free urge surfing resources available at https://www.thebigdrinkrethink.com/toolkit-optin

Tune in tomorrow for the next episode, and keep rethinking your relationship with drinking one gentle step at a time.

Anna’s group coaching community ‘Unstuck!’ helps identify your alcohol ‘stories’ and beliefs, breaking the cycle of alcohol and all the shame that goes with it. For more information and to find out how to join, please follow this link: https://www.winetowatercoaching.com/unstuck-1

To further explore your relationship with alcohol, check out Anna’s self-guided programme, The Big Drink Rethink Experiment: https://www.thebigdrinkrethink.com/the-big-drink-rethink-experiment

And apply the code POD99 to purchase for just £99 as a podcast listener.

If you’re loving the podcast and would like to give Anna a warm, fuzzy feeling of appreciation, then you can buy her a coffee: https://buymeacoffee.com/bigdrinkrethink

About the host Anna:

Anna is a certified Alcohol Mindset Coach, trained by Annie Grace of This Naked Mind. Drawing on her own journey out of alcohol addiction, she now helps others explore and control their drinking. With a career spanning 25 years as a Strategist in the Advertising industry, she combines her own lived experiences, with great insight into what makes us tick and what influences us to behave the way we do.

Connect with Anna:

Website: thebigdrinkrethink.com

LinkedIn: linkedin.com/in/annadonaghey

Instagram:

Is Dry January on your mind, but you’re already feeling the weight of “new year, new me” expectations? In the first of this mini series, Anna welcomes the New Year with a gentle reality check for anyone considering a break from alcohol whether you’re looking to quit, cut down, or just get curious about your drinking habits.

With compassion and clarity, she unpacks why pressure, grand declarations, and all-or-nothing thinking so often sabotages our best intentions in January. Instead, she offers a different way to embrace curiosity and exploration as you rethink your relationship with drinking.

Anna invites you to notice your patterns, get honest about your hopes, and see “wobbles” as part of real, lasting change, not failure. Start the year with self-kindness, realistic strategies, and a plan that supports you, rather than scares you.

Here are the Highlights:

00:00 Why taking a break from drinking is brilliant anytime

00:40 The cultural pressure of New Year’s resolutions

02:14 “Challenge mode” and the trap of all-or-nothing thinking

06:12 Why wobbles are proof of learning and progress

07:45 How to make January an exploration, not a test

08:11 The real question: What are you hoping to feel in your life this year?

09:09 The first step: Start noticing your habits with kindness, not judgment

09:20 Permission to be a beginner, and simple ways to support yourself

10:01 Anna’s Alcohol Experiment and how to get real, daily support.

Anna’s group coaching community ‘Unstuck!’ helps identify your alcohol ‘stories’ and beliefs, breaking the cycle of alcohol and all the shame that goes with it. For more information and to find out how to join, please follow this link: https://www.winetowatercoaching.com/unstuck-1

To further explore your relationship with alcohol, check out Anna’s self-guided programme, The Big Drink Rethink Experiment:

https://www.thebigdrinkrethink.com/the-big-drink-rethink-experiment

And apply the code POD99 to purchase for just £99 as a podcast listener.

If you’re loving the podcast and would like to give Anna a warm, fuzzy feeling of appreciation, then you can buy her a coffee: https://buymeacoffee.com/bigdrinkrethink

About the host Anna:

Anna is a certified Alcohol Mindset Coach, trained by Annie Grace of This Naked Mind. Drawing on her own journey out of alcohol addiction, she now helps others explore and control their drinking. With a career spanning 25 years as a Strategist in the Advertising industry, she combines her own lived experiences, with great insight into what makes us tick and what influences us to behave the way we do.

Connect with Anna:

Website: thebigdrinkrethink.com

LinkedIn: linkedin.com/in/annadonaghey

Instagram: instagram.com/bigdrinkrethink

Produced by winteraudio.co.uk

Are you showing up for Christmas wanting change, but feeling swallowed up by old patterns, pressure, or the ever-present invitation to pour a drink? In this uplifting milestone episode of The Big Drink Rethink (100 episodes!), your host Anna Donaghey offers a heart-to-heart Christmas Day pep talk for anyone questioning their drinking, or simply craving a more honest and intentional holiday experience.

Through lived experience and a coach’s insight, she gently unpacks why Christmas stirs up overwhelm, exhaustion, and even unexpected loneliness, alongside the pressure of old habits. She guides you back to your own intentions, with a practical, simple toolkit for resetting and choosing the version of you that feels truest even if you’re the only one who sees it right now.

Here are the Highlights:

00:00 Anna’s gratitude for every listener whether brand new or following since the beginning

00:31 Why Christmas is such a complicated mix of comfort and challenge

01:53 Today isn’t about perfection

02:17 You’re not the sum of your past Decembers

03:03 Experiment: What does Christmas feel like without alcohol?

03:52 How to navigate triggers: Pause, Check In, Choose.

05:21 You’re allowed to take up space in a different way

06:13 Gentle encouragement to hold your ground with clarity

06:39 Have a proud and present Christmas Day, plus where to find resources.

Anna’s group coaching community ‘Unstuck!’ helps identify your alcohol ‘stories’ and beliefs, breaking the cycle of alcohol and all the shame that goes with it. For more information and to find out how to join, please follow this link: https://www.winetowatercoaching.com/unstuck-1

To further explore your relationship with alcohol, check out Anna’s self-guided programme, The Big Drink Rethink Experiment: https://www.thebigdrinkrethink.com/the-big-drink-rethink-experiment

And apply the code POD99 to purchase for just £99 as a podcast listener.

If you’re loving the podcast and would like to give Anna a warm, fuzzy feeling of appreciation, then you can buy her a coffee: https://buymeacoffee.com/bigdrinkrethink

About the host Anna:

Anna is a certified Alcohol Mindset Coach, trained by Annie Grace of This Naked Mind. Drawing on her own journey out of alcohol addiction, she now helps others explore and control their drinking. With a career spanning 25 years as a Strategist in the Advertising industry, she combines her own lived experiences, with great insight into what makes us tick and what influences us to behave the way we do.

Connect with Anna:

Website: thebigdrinkrethink.com

LinkedIn: linkedin.com/in/annadonaghey

Instagram: instagram.com/bigdrinkrethink

Produced by winteraudio.co.uk

Are your Christmas traditions serving you or just sabotaging your intentions for change? This time of year isn’t just about parties and presents, it’s a complex mix of family dynamics, old patterns, emotional triggers steeped in decades of drinking. In this powerful episode of The Big Drink Rethink, host Anna Donaghey takes a gentle yet practical approach to surviving (and actually enjoying) Christmas and New Year, especially if you’re rethinking your relationship with alcohol.

Drawing on lived experience, psychology, and coaching tools, Anna unpacks why Christmas stirs up excitement, dread, and everything in between. She shares a step-by-step plan for protecting your peace, setting boundaries, dealing with triggers, and redefining who you want to be this season.

Whether you’re aiming for your first alcohol-free Christmas or just want it to feel more intentional (and less chaotic), this episode puts clarity, self-kindness, and genuine joy at the heart of the festive season.

Here are the Highlights:

00:41 Why Christmas stirs up mixed emotions and challenges

03:09 How old patterns and family roles shape festive drinking

06:32 The power of identity: Who do you want to be this Christmas?

09:46 Mel Robbins “let them” theory to deal with other people’s behaviour

11:10 Own your choices, and protect your peace

13:54 How environments trigger old habits

16:53 Staying rooted in your intentions

19:11 Planning for emotional flashpoints over the Christmas period

23:41 Visualisation worksheet: How to map out your big days

27:34 Dealing with New Year's Eve hype and midnight pressure

29:57 Why a “fresh” January is more important than a “perfect” December

32:11 Regulate your nervous system with breathwork & micro-resets

34:00 Moving through the season with clarity and pride

35:00 Anna’s Alcohol Experiment and extra support for Dry January

Anna’s group coaching community ‘Unstuck!’ helps identify your alcohol ‘stories’ and beliefs, breaking the cycle of alcohol and all the shame that goes with it. For more information and to find out how to join, please follow this link: https://www.winetowatercoaching.com/unstuck-1

To further explore your relationship with alcohol, check out Anna’s self-guided programme, The Big Drink Rethink Experiment: https://www.thebigdrinkrethink.com/the-big-drink-rethink-experiment

And apply the code POD99 to purchase for just £99 as a podcast listener.

If you’re loving the podcast and would like to give Anna a warm, fuzzy feeling of appreciation, then you can buy her a coffee: https://buymeacoffee.com/bigdrinkrethink

About the host Anna:

Anna is a certified Alcohol Mindset Coach, trained by Annie Grace of This Naked Mind. Drawing on her own journey out of alcohol addiction, she now helps others explore and control their drinking. With a career spanning 25 years as a Strategist in the Advertising industry, she combines her own lived experiences, with great insight into what makes us tick and what influences us to behave the way we do.

Connect with Anna:

Website: thebigdrinkrethink.com

LinkedIn: linkedin.com/in/annadonaghey

Instagram: