How I quit alcohol

In this inspiring interview, Australian actor Marty Dingle Wall shares his journey of sobriety, the impact on his career, and insights into trusting the creative process. Discover how sobriety has empowered his life and career, and his leading role in his latest move, 'This Bloody Country' and upcoming projects.

To watch This Bloody Country go to
https://www.amazon.com/This-Bloody-Country-Craig-Packard/dp/B0FD4RC97R

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.

Episode 6 — Returning Without Shame
Understanding the Relapse Stage of Change
In today’s episode we conclude our Change Is Not Linear series exploring the Stages of Change model developed by James Prochaska and Carlo DiClemente.
This episode explores the relapse stage, or what is often referred to as “recycling” through the stages of change.
Relapse is one of the most misunderstood and shame-filled parts of behaviour change, yet it is also one of the most human.
In this episode we explore:
Why relapse does not mean failure
The cyclical nature of healing and behaviour change
How shame can keep people stuck longer than the behaviour itself
Nervous system responses and returning to familiar coping strategies
The emotional build-up that often happens before relapse
Why relapse rarely begins with the behaviour itself
All-or-nothing thinking and shame spirals
The importance of compassion, honesty, and support
How relapse can provide important insight and information
Returning to yourself without self abandonment
We also talk about how relapse does not erase growth, awareness, healing, or progress, and why many people move through the stages of change multiple times before long-term transformation becomes sustainable.
This episode is an invitation to view setbacks with compassion instead of self punishment, and to remember that healing doesn't equal perfection but an opportunity to return to yourself again and again.

Journal Prompts & Reflection
Where in my life do I still equate struggle with failure?
What usually happens emotionally before I abandon myself or return to old patterns?
How do I speak to myself after mistakes or setbacks?
What would change if I viewed relapse as information instead of proof that I’m broken?
What support helps me return to myself when I’m struggling?
Can I believe that healing is still possible, even when the journey is imperfect?
In This Series
Episode 1 — Protecting the Behaviour
Episode 2 — Living Between Two Worlds
Episode 3 — Imagining Another Life
Episode 4 — Practising a New Way of Being
Episode 5 — The Practice of Staying
Episode 6 — Returning Without Shame
If this episode resonated with you, share it with someone who may need the reminder that setbacks do not erase progress, and that healing can still continue after difficult moments.
Hosted on Acast. See acast.com/privacy for more information.

Episode 5 The Practice of Staying on Track
Understanding the Maintenance Stage of Change
In today’s episode we continue exploring the Stages of Change model developed by James Prochaska and Carlo DiClemente.
This episode explores the maintenance stage, the stage where change is sustained and gradually integrated into everyday life.
Maintenance is often misunderstood as the point where things become easy, but in reality it is an ongoing practice of continuing to show up for yourself long after the excitement of change fades.
In this episode we explore:
Why maintenance is an active and ongoing stage of change
The myth of “arriving” in healing and recovery
Why peace and stability can sometimes feel unfamiliar
Learning how to live without old coping mechanisms
Nervous system regulation and sustainable healing
Identity shifts and building long-term self trust
Romanticising old behaviours and coping strategies
Social pressure, relationships, and changing environments
Why maintenance is about consistency, not perfection
Daily practices that help support long-term change
We also talk about how maintenance is less about becoming perfect and more about learning how to remain connected to yourself through all seasons of being human.
This episode is an invitation to explore what it means to build a life you no longer need to constantly escape from.

Journal Prompts & Reflection
What practices genuinely help me stay connected to myself?
What environments or relationships make it harder to maintain the changes I’ve made?
Where am I romanticising old coping mechanisms instead of remembering the full picture?
What does support look like for me in this season of life?
Am I expecting myself to never struggle instead of learning how to support myself through struggle?
What would it look like to build a life I don’t constantly need to escape from?

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

Understanding the Action Stage of Change
In today’s episode we continue our Change Is Not Linear series exploring the Stages of Change model developed by James Prochaska and Carlo DiClemente.
This episode explores the action stage, the stage where change becomes visible.
Action is where people begin actively changing behaviours, creating new routines, interrupting old patterns, and practising a different way of living.
But while action can look exciting from the outside, it is often one of the most emotionally vulnerable stages of change.
In this episode we explore:
Why action is more vulnerable than many people expect
The emotional intensity that often comes with early change
Nervous system responses during behaviour change
The difference between stopping a behaviour and building a new life
Identity shifts and becoming someone new
Relationship changes and social discomfort
Why consistency matters more than perfection
The “pink cloud” and what happens when motivation fades
Self compassion during the change process
Why sustainable change is built through repetition and support
We also talk about how healing is not about becoming a completely different person overnight, but about practising a new relationship with yourself one choice at a time.
This episode is an invitation to honour the courage it takes to take action — especially when change feels uncomfortable, emotional, and uncertain.

Journal Prompts & Reflection
What new way of being am I currently practising in my life?
Am I expecting perfection instead of progress?
What support structures help me stay connected to the version of myself I’m becoming?
What old coping mechanisms am I still grieving?
Where do I need more compassion for myself in the change process?
What would it look like to trust that small consistent actions matter more than dramatic transformation?

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

Understanding the Preparation Stage of Change
This episode explores the preparation stage, the stage where change begins becoming intentional.
This is the stage where someone may still look the same from the outside, but internally something has shifted. Awareness has deepened, willingness is growing, and a person is beginning to imagine that another way of living might actually be possible.
Key topics
Preparation as a crucial stage in change
Supporting the nervous system during change
Building support networks and resources
The importance of planning and small wins
The importance of community
creating a road map for how you are going to deal with situations
Journal Prompts
What changes have I already started to prepare for?
What support might help me?
What tiny step could I take this week to start me on the path of change?
What would it look like for me to build change slowly and not dramatically?

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.