A Hangover Free Life from Udemy

Last updated: March 2022

Testimonial received 7th Jan 2019: "I just want to say thank you, your course was the first course i did on my journey to being alcohol free, i am now 1 year and 10 months along and still going strong. I think if i had not stumbled on your course, i would not be where i am now 100%, i would be still drinking. Thanks :)"

Since I stopped drinking in September 2013 I have saved £100,000, lost 12lbs in weight and any symptoms of anxiety or depression have all but gone. Plus in January 2018 my family emigrated from the UK to Australia for me to continue my professional career as a Clinical Nurse in Alcohol and Other Drugs Service (AODS) firstly in the Outback of North West Queensland and then, following a move to the East Coast, in Central Queensland. The course has been updated with new information & skills from the additional knowledge gained in these positions.

Before we stop, we think quitting drinking will be impossible and too hard, so we decide not to even try, but this course will give you all the information and tools to make it possible. There are presentations, an e-book, hand-outs and online resources for you to use. The course is designed to be completed in 6-7 hours but deciding to change your relationship with alcohol, and changing it can be a process which takes some time and as this course gives you lifetime access it will be there for you as long as you need it.

It looks at ways to cut down through moderation, gives you the structure and time to reflect on your drinking while thinking about stopping or preparing to stop.

It gives you knowledge about the impact that alcohol has physically and emotionally and the skills to manage life alcohol free. Then once you are living hangover free tools are provided to ensure that you can stay that way as long as you wish.

It gives supportive resources in terms of books, audio podcasts, films and online communities. Plus I can provide one-on-one support via telephone, email or Skype so if you feel this would be beneficial, please ask about my hourly rate.

This course is for you if you want to look at your relationship with booze and want to change it, be that temporarily or permanently. What have you got to lose? You can always go back to drinking if you change your mind. Although you might find, like me, that life is so much better without it that you'd rather stay hangover free. Enroll now.

Update: I have uploaded to the introduction to the course page, which you can preview for free, the new COVID-19; information on stopping drinking for people dependent on alcohol guidelines from Public Health England published on 7th May 2020 for your information. This information gives guidance on how to manage your drinking if you are worried that you are alcohol dependent and support resources available. Although this is UK public health advice the message is appropriate wherever you live in the world.

As my hangover free journey approaches 8 1/2 years I have decided to let the blog go so this will be the only record of any of that information from April 2022 and there will be no further updates to this course.

What's inside

Learning objectives

have the knowledge and skills to change the way you drink and think about drinking
Know how to cut down using moderation skills
Reflect on your drinking while thinking about stopping or preparing to stop

Know the impact that alcohol has both physically and psychologically
Have the knowledge and skills to manage life alcohol free
Have the knowledge and skills to both prevent and manage a relapse

have the knowledge and skills to change the way you drink and think about drinking
Know how to cut down using moderation skills
Reflect on your drinking while thinking about stopping or preparing to stop
Know the impact that alcohol has both physically and psychologically
Have the knowledge and skills to manage life alcohol free
Have the knowledge and skills to both prevent and manage a relapse

Syllabus

Introduction to the Course

Frequently Asked Questions

Praise for A Hangover Free Life blog, resources and Udemy course

Reviews of e-book on Amazon

Understanding the cycle of change to support the change process around your drinking

Gain knowledge about alcohol, understand how it works and affects the brain and body and how it is addictive.

Brilliant chart from 1967 which illustrates the stages of the drinking journey both to the bottom and the recovery path back out the other side. Although it’s almost 50 years old it’s detail still applies today.

Turning thinking into preparing. Positive steps to support stopping. Withdrawal from alcohol side effects. Seeking medical advice. Physical preparation. Psychological preparation, including Post Acute Withdrawal Syndrome (PAWS). Non alcohol drinks and rewards. Managing triggers to drinking. Additional support. (Thumbnail image courtesy of A Royal Hangover)

This is a MUST LISTEN BBC live interview with a recovering alcoholic.

Is it just me? How the alcohol industry markets to us. The pro's and con's of stopping. Sustain talk vs change talk. What kept me putting it off?

28 page e-book giving practical support for achieving a hangover free life and your guide to quitting for good

This is from the brilliant Mrs D over at Living Sober :)

More ideas, for men and women, of ways to treat ourselves without booze

Alcohol risk levels. Impact on physical health of alcohol. Impact on the brain function of alcohol. Benefits of cutting down or stopping including losing weight and better sleep.

Recommended 'gold standard' blood tests and scans within the UK

This study looked at a number of publications estimating how many cancers occur in the UK each year as a result of people drinking alcohol. While there were some differences in how the analyses were carried out, using the two most appropriate studies produced useful estimates. It found that 4-6% of all new cancers in the UK in 2013 were caused by alcohol consumption.

Further supportive information for those who have depression or who are concerned about low mood either while drinking or following stopping written by Libby Ranzetta.

For more information and practical support on these issues and others such as sleep, mindfulness, and daylight therapy, see www.positivelydepressed.org.uk

In this lecture we look at the drinking thinking errors that occur, which include:

Black and white thinking
Over-generalising
Catastrophising
Emotional reasoning
Mental filtering
Discounting the positive
Should's and Must's
Labelling
Jumping to conclusions
Personalisation

Social pressure to drink. Politely declining a drink. Non alcohol options and venues. Finding new social networks. Improving financial health. Improving relationships. Impact of alcohol and drinking on wider society.

More non-alcoholic mocktail ideas

Alcohol Free Living and Recovery Books

This brief presentation looks at the inner work that is important to consider as well as the outer work of choosing not to drink.

Myself and Veronica Valli, Addictions Specialist, have been meeting on Skype and uploading our discussions to Youtube. We discuss alcohol dependence, recovery, the AA fellowship and programme and you can access them here:

https://www.youtube.com/channel/UCaVDENaQ8iSlBloZWYjkaSA

Relapse prevention. Relapse signature. Psychosocial stress. Coping strategy enhancement. Relapse prevention plan. Abstinence violation effect. Reducing the risk - transition theory.

This is the Advance WArning of RElapse (AWARE) Questionnaire (Gorski & Miller, 1982)

This course offers additional one-on-one support via email, telephone call or Skype if you would like. Please contact me on email at [email protected] or via Udemy about my hourly rate.

Need to do some shame work to support your moderating or quit attempt then read on :)

Career center

Learners who complete A Hangover Free Life will develop knowledge and skills that may be useful to these careers:

Addiction Counselor

An Addiction Counselor supports individuals and families impacted by substance use, guiding them through recovery. This course directly aligns with the foundational knowledge required for an Addiction Counselor by providing detailed insights into the process of alcohol dependency and the addiction cycle. Learners gain skills in understanding triggers, managing Post Acute Withdrawal Syndrome, and developing relapse prevention plans, including using tools like the AWARE Questionnaire. The course's focus on both physical and psychological impacts of alcohol, alongside strategies for managing anxiety and depression, builds a comprehensive understanding essential for supporting clients. This role typically requires an advanced degree and specific certifications.

See salaries and explore the career path for Addiction Counselor

Peer Recovery Specialist

A Peer Recovery Specialist offers support to individuals struggling with addiction, drawing on their own lived experience alongside formal training. This course provides invaluable knowledge and skills for someone aspiring to be a Peer Recovery Specialist. It equips learners with a deep understanding of the change process, including readiness to change questionnaires and contract to change, which are vital for guiding others. The course details how to manage life alcohol free, including strategies for relapse prevention and navigating social pressures. By exploring the physical and psychological benefits of sobriety, it helps a future specialist articulate the advantages of a "hangover free life" to those they support.

See salaries and explore the career path for Peer Recovery Specialist

Public Health Specialist

A Public Health Specialist designs and implements programs to improve community health, often focusing on prevention and education around critical issues like substance abuse. This course provides a robust foundation for a Public Health Specialist by deeply examining the impact of alcohol on wider society, physical health, and psychological well-being. It details topics such as new proposed UK drinking guidelines and how alcohol causes cancer, offering data-driven insights. Learning about the process of alcohol dependency and relapse prevention strategies equips individuals to contribute to evidence-based public health interventions and to understand the support resources available to communities.

See salaries and explore the career path for Public Health Specialist

Health Coach

A Health Coach partners with clients to achieve their wellness goals through personalized guidance and support. For individuals interested in becoming a Health Coach, this course offers a structured approach to understanding and facilitating significant lifestyle changes, particularly concerning alcohol consumption. It covers "understanding the cycle of change," "setting achievable goals," and "moderating" behaviors, which are core coaching competencies. The course also delves into physical and psychological benefits of a "hangover free life," from losing weight and better sleep to managing anxiety and stress, providing a holistic view valuable for guiding clients toward comprehensive well-being.

See salaries and explore the career path for Health Coach

Community Health Worker

A Community Health Worker acts as a liaison between health services and community members, particularly in underserved populations, to improve health literacy and access to care. This course serves as a practical resource for individuals aiming to become a Community Health Worker, offering comprehensive knowledge about alcohol's impact and pathways to change. It provides an understanding of definitions of alcohol misuse, physical and psychological effects, and available support resources. The course's emphasis on managing triggers and relapse prevention equips a worker with insights to guide community members toward healthier choices and connect them with appropriate support systems effectively.

See salaries and explore the career path for Community Health Worker

Wellness Program Manager

A Wellness Program Manager develops and oversees initiatives aimed at promoting employee or community well-being, often including aspects of healthy living. This course may be useful for a Wellness Program Manager by providing a deep understanding of strategies for promoting healthier relationships with alcohol. It covers understanding alcohol's impact on physical and psychological health, and offers insights into the change process, including moderation skills and relapse prevention. By learning about the benefits of a "hangover free life," a manager can design more effective, informed, and empathetic wellness programs that address alcohol consumption as a key health determinant, offering supportive resources.

See salaries and explore the career path for Wellness Program Manager

Motivational Coach

A Motivational Coach specializes in inspiring and guiding individuals to overcome inertia and achieve their personal goals, often by strengthening their internal drive. This course provides a strong foundation for a Motivational Coach focusing on behavior change, particularly concerning alcohol use. It thoroughly explores the "readiness to change questionnaire" and "the change process," essential elements for understanding a client’s stage of commitment. The course’s emphasis on "sustain talk versus change talk" and developing a "contract to change" provides concrete strategies for fostering intrinsic motivation and commitment. This course helps a coach equip clients with tools to manage triggers and maintain a "hangover free life."

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Nonprofit Program Coordinator

A Nonprofit Program Coordinator manages projects and initiatives, often in specific areas like public health or social welfare. This course helps build a foundation for a Nonprofit Program Coordinator working in substance abuse prevention or recovery by providing a comprehensive understanding of the target population's needs and challenges. It covers "understanding alcohol," "the process of alcohol dependency," and "relapse prevention," equipping a coordinator with the knowledge to design and implement effective programs. The course's reference to supportive resources and online communities also aids in identifying and leveraging external partnerships to offer robust support to individuals seeking a "hangover free life."

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Life Coach

A Life Coach empowers clients to achieve personal and professional goals, often by helping them overcome obstacles and develop new habits. For aspiring Life Coaches, this course offers a robust framework for understanding and facilitating significant personal transformation, specifically concerning alcohol use. It covers the "readiness to change questionnaire" and "change plan worksheet," practical tools for goal setting and accountability. The course’s exploration of mental filtering, emotional reasoning, and other "drinking thinking errors" can help a Life Coach identify cognitive patterns that hinder progress, enabling them to guide clients towards a more fulfilling and "hangover free life."

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Corporate Wellness Consultant

A Corporate Wellness Consultant advises organizations on designing and implementing wellness programs for their employees to promote health and productivity. This course may be useful for a Corporate Wellness Consultant seeking to address alcohol consumption as part of a broader employee well-being strategy. It provides insights into the physical and psychological impacts of alcohol, and strategies for change such as "moderating" and relapse prevention. Understanding the complexities of alcohol's effects on well-being, productivity, and stress management, as detailed in the course, can enable a consultant to propose and tailor effective, evidence-informed interventions that support employees in achieving a "hangover free life."

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Health Policy Analyst

A Health Policy Analyst researches, evaluates, and develops policies related to healthcare and public health issues. This course may be useful for a Health Policy Analyst by offering detailed knowledge about alcohol dependency, its societal impact, and intervention strategies. It covers "new proposed UK drinking guidelines" and discusses the "impact of alcohol and drinking on wider society," providing specific examples of policy-relevant information. The understanding of the process of alcohol dependency, definitions of alcohol misuse, and physical health risks (like "how alcohol causes cancer") helps build a foundation for evaluating existing policies and formulating new ones aimed at improving public health outcomes related to alcohol.

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Mental Health Counselor

A Mental Health Counselor provides therapeutic support to individuals experiencing emotional and psychological challenges. This course may be useful for a Mental Health Counselor, particularly given the strong co-occurrence of alcohol misuse with mental health issues. It offers specific knowledge on the impact of alcohol and managing depression, anxiety, and stress. Understanding Post Acute Withdrawal Syndrome and drinking thinking errors provides crucial context for addressing client behaviors and thought patterns. This course helps build a foundation for recognizing and addressing the complex interplay between alcohol and mental well-being, though this role typically requires an advanced degree.

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Health Communications Specialist

A Health Communications Specialist develops and disseminates health information and campaigns to educate the public or specific audiences about health topics. This course may be helpful for a Health Communications Specialist by providing a deep and nuanced understanding of alcohol dependency, recovery, and the effects of alcohol. It delves into the physical and psychological impacts, including anxiety and depression, and explores "drinking thinking errors." This detailed knowledge of barriers to change, the benefits of a "hangover free life," and relapse prevention strategies helps a specialist craft effective, empathetic, and evidence-based messages and campaigns that resonate with target audiences and promote healthier choices.

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Social Worker

A Social Worker supports individuals and families facing various life challenges, often involving advocacy and connecting clients with essential resources and support systems. This course may be useful for a Social Worker by providing a comprehensive understanding of alcohol dependence and its wide-ranging effects. It covers the process of alcohol dependency, physical and psychological impacts, and strategies for managing life alcohol-free. The syllabus includes information on improving financial health and relationships, and the impact of alcohol on wider society, offering a holistic perspective. This knowledge is crucial for assessing client needs, providing appropriate referrals, and advocating for effective support, though clinical roles typically require an advanced degree.

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Addiction Research Assistant

An Addiction Research Assistant supports studies investigating the causes, effects, treatments, and prevention of substance use disorders. This course may be helpful for an Addiction Research Assistant by providing a foundational understanding of key concepts in alcohol dependency and recovery. It delves into the process of alcohol dependency, the addiction cycle, and outlines definitions of alcohol misuse. The course also details physical and psychological impacts, including topics like "how alcohol causes cancer" and "Post Acute Withdrawal Syndrome." This comprehensive overview of the phenomenon of addiction and recovery processes can aid in understanding research literature, data collection, and contributing to study design within the field.

See salaries and explore the career path for Addiction Research Assistant