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What are my motivations and intentions to change?
You’re here because you have decided to change your drinking. This Pep encourages you to record your intentions and motivations.
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What do I want to achieve through change?
You’ve probably got some good ideas about the changes you want to make. But what about the goals you want to achieve? You may want to improve your well-being, reset a relationship, be fully present for your child or simply be free from the slavery of alcohol. This Pep will help you set measurable, achievable…
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Pep card
Here’s a simple tool to remind you of your goals and coping strategies. The idea is to print the card out and keep it in your bag or wallet, interrupting your view of your payment cards and cash. That way, should you feel triggered, you will see the card and be reminded there are options.
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Dear future me
Writing yourself a letter may seem bizarre. But strange as it feels, writing a letter to your future self is a form of self-care that defies the rules of time. You’re taking a moment to reflect on where you are, where you’re heading and what’s important to you. You’re also creating a future check-in and…
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Getting in the zone
You’re here because you are unhappy with the impact drinking has on your life. However, research shows that making change is so much easier when we’re happy and believe in the steps we are taking. This Pep looks at our attitude towards change and offers suggestions on how to tweak them to give us the…
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To count or not to count
Have you tried to stop drinking before? Did you count the hours, days or weeks since your last drink? Or worse, if doing Dry January or moderating, calculate the time left until you can allow yourself a drink again. This Pep looks at the advantages and disadvantages of counting.
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Let’s talk about the early days of change
The first few days of change can feel like a rollercoaster ride. In this Pep, we talk about what to expect as you take steps on your journey and how to combat uncomfortable feelings. But don’t worry; early days bring fantastic early wins that build confidence, resolve and pride. It’s both exciting and daunting, but…
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Urge surfing
So what do you do if your cravingsA craving is a real, physical experience we get when we change our drinking, which the mind interprets as needing a drink. More create intense urgesUrges are that overwhelming feeling of needing or wanting a drink. They can happen after a craving or a trigger. More that catch you off guard? This Pep offers techniques in urgeUrges are that overwhelming feeling of needing or wanting a drink. They can happen after a craving or a trigger. More surfing.
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Willpower is exhausting
Let’s face it; we’ve used willpower throughout our lives with mixed results. It’s one of the reasons why changing our drinking seems so daunting. But what if we barely relied on it? I understand that may not quite compute, but hear me out; there are other tools that we can use that push willpower to…
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The power of noticing
We spend a lot of our lives on autopilot. And this is particularly true when it comes to drinking. This Pep encourages us to open our eyes and minds and observe what’s happening.
