The Alcohol Mindset Coach

Rethinking wine o’clock: A shame-free approach to drinking less These are the practical and compassionate ways to shift your relationship with alcohol – no guilt required.

I’m excited (and honoured!) to be joining the panel at The Women’s Health & Wellbeing Summit in Sydney tomorrow, hosted by Women’s Agenda
 and proudly supported by FARE.

💬 We’ll be talking about the gendered nature of addiction – and why alcohol harm is a growing issue for women.

📊 1 in 5 women aged 40–65 binge drink – the only demographic where binge drinking is rising. Yet for so many women, drinking is a silent struggle wrapped in shame and stigma.

For me, this topic is personal.
➡️ I spent 30+ years as a binge drinker.
➡️ I stopped drinking in 2019.
➡️ That same year, I faced a breast cancer diagnosis.

Those experiences completely reshaped my life and inspired my work today as The Alcohol Mindset Coach – helping women rewrite their relationship with alcohol, break free from shame, and prioritise their health.

🍷 Tomorrow we’ll explore how “wine o’clock” culture and “mummy juice” marketing normalise unhealthy drinking – and what needs to change.

✨ It’s time to have these conversations out loud. Women deserve support, not shame.

Love Kath 💙

I feel so incredibly lucky to love the work I do both in my personal business and the coaching I do with

Nearly all of my coaching is done online and I am lucky to meet people from all over the world.

Today it felt so wonderful to meet my treasured friend (and former client) Cary. We hugged, we shared, we held hands and both felt such gratitude for each other.

A perfect way to start my weekend!

Love Kath 🙏🏼💙

🎙️I’ve been working on a project for the past few months and today I can share my exciting news - The Drinking Rethink Podcast is LIVE!

I’m delighted to be bringing this podcast to life with my friend and co-host .

We’ve both navigated and worked through our own problematic relationships with alcohol whilst juggling high performing corporate careers and wanted to open up practical and accessible conversations to help professionals rethink alcohol in a way that works for them.

This isn’t about extremes or judgment and each episode is under 15 minutes with quick insights and takeaways.

Episodes 1 & 2 are live now.

🎙️ Episode 1: Meet the Hosts - Who we are, why we teamed up and what to expect

🎙️Episode 2: How To Start Questioning Your Relationship With Alcohol - Simple ways to explore drinking habits without pressure or labels.

🎧 Listen now via the link below
https://bit.ly/m/thedrinkingrethink

Excited to see where this projects leads!

💙 Kath

You don’t have to hit rock bottom or be a physically dependent/daily drinker to change your relationship with alcohol.

Problematic drinking can show up for us in different ways. But if YOU feel your drinking is affecting your life negatively or you are worried about it, then it is most likely a problem.

When I decided to experiment with an alcohol-free lifestyle in 2019 my binge drinking definitely wasn’t at its worst. But for years my drinking felt out of balance, heavy and shameful.

Here is a list of what problematic binge drinking felt and looked like for me:

🔹There were weeks and months when I didn’t drink. I wasn’t physically dependent on alcohol and from Sunday-Thursdays I barely thought about it

🔹 I drank mostly on weekends, at events and socially but there were times when I couldn’t and didn’t want to control my drinking. No “off switch’ that would end in hazy memories, blackouts, bad behaviour and huge shame and embarrassment that I carried around for years

🔹 All of my most shameful and regrettable behavior was linked to alcohol/drinking

🔹 I was still having 4-6 big blow-outs per year in my forties, despite trying to moderate and I wondered why I hadn’t grown out of it

🔹 I was worried about my drinking for years but kept it to myself.

🔹 I kept trying to convince myself that I didn’t have a problem because I wasn’t a daily drinker and could easily achieve dry months

Eventually I listened. I trusted that voice that kept trying to advocate for something different. That wanted me to give alcohol-free life a go.

Here I am five years later trusting this choice one day at a time. No need for forevers.

Just today ☀️💙

Kath x

It can be a long day/night of drinking if you start at lunchtime. If you don’t make a plan and consciously commit to drink mindfully it won’t happen.

A couple of tips that might help:

🔹Don’t start drinking too early. Push out having your first alcoholic drink

🔹 Commit to a finish time. Open ended drinking sessions never end well

🔹 Tell a friend your plans and see if they will either join or support you

🔹 Take a break between drinks and choose to have a non-alcoholic option in-between alcoholic drinks

🔹 Think about how much better you will feel tomorrow if you don’t push it too hard today

🔹Give yourself a drinks limit (ie no more than 3-5 standard drinks) and stick to it

I’m currently on the train on the way to the game now and it’s a beautiful sunny day here in Melbourne.

I’m looking forward to a great game and I hope my mum goes home with a smile on her face tonight.

Go Lions!!! 🦁

As the AFL Grand Final long weekend approaches in Melbourne, it’s important to acknowledge the excessive and dangerous levels of drinking that often accompany these celebrations.

Research shows a disturbing connection between alcohol consumption and an increase in family violence, with Victoria anticipating a 20% surge in such cases on Grand Final night—ranking it second only to New Year’s Eve.

For years, I viewed Grand Final weekend as a ‘free pass’ to binge drink because it felt so culturally accepted and normal. In 2019, I made a conscious decision to reassess my relationship with alcohol and chose to enjoy the Grand Final without drinking.

Now, in 2024, I’m proud to be celebrating my sixth alcohol-free Grand Final in a row. It’s a relief to no longer worry about hangovers, lost memories, bad behaviour, blackouts, or embarrassment

As a drinker I believed that alcohol added to the experience of watching sport but six years into being a non-drinker I can say that the opposite it true. I enjoy watching sport and being at games so much more without drinking. It’s funny how our brain can trick us into believing all our thoughts and beliefs are true when the majority of them aren’t!

If you’re considering drinking less or being the designated driver this year, see it as an opportunity to experience the day from a new perspective. When you wake up feeling fresh the next day you won’t have any regrets.

And if your friends, colleagues, or family choose not to drink, be sure to respect their decision. Instead of ridiculing them or making them feel uncomfortable, offer your support and encouragement.

A big congratulations to the Brisbane Lions and Swans for making the 2024 Grand Final. I’m looking forward to a fantastic contest.

Love Kath

A weekend of musical fun for me 🎤🎸💃

💙 Friday night karaoke and,
💙Saturday night 80s silent disco

A reminder that dancing, singing, pushing yourself out of your comfort zone and sharing the experience with treasured friends is so good for the soul.

My body and voice box are a little tired this morning but I’m reflecting back on both these experiences and wanting to cultivate and do more of them.

In the past I would have assumed alcohol and drinking to be necessary to my enjoyment of these experiences but now I never give it a thought as I get to experience natural highs which are so powerful and euphoric.

It was fabulous to hear, dance and sing to songs from some of my favourite bands/musicians from the 80s including:

The Cure
INXS
Queen
Violent Femmes
Prince
Tears for Fears

Enjoy your Sunday and if you have time today pop on a couple of your most-loved tunes and have a sing in the car!!

Love Kath

No Rain 🌧️No Flowers 🌸

I have had some very challenging times in the past 10 years

Whilst I am in the trenches it has sometimes felt hard to see or believe that the flowers would come.

But the flowers always come. Not when I want them to but when they are ready.

This week I’ve felt a few shifts. There are shoots, there are seeds providing hope for what is to come.

Life is messy, painful, joyous, unpredictable and such a privilege.

Love Kath 💙

Client Love 💙🙌🏻🙏🏼

One of the things I love most about my work is the incredible people all over the world I get to meet, support and guide. 🇦🇺🇺🇸🇨🇦🇬🇧🇯🇵🇳🇿

It’s a privilege and often a deeply intimate and personal partnership.

Working alongside a coach with expertise and lived experience with problematic drinking is incredibly powerful and could be the missing piece in the puzzle that may change your life!

Thanks to all my wonderful clients who continue to inspire and help me develop both personally and professionally.

Kath x 💙