A Hangover Free Life

Improve your health, wealth and happiness by cutting down your drinking or choosing to live alcohol free.
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  • Lectures 59
  • Length 4 hours
  • Skill Level All Levels
  • Languages English
  • Includes Lifetime access
    30 day money back guarantee!
    Available on iOS and Android
    Certificate of Completion
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About This Course

Published 11/2014 English

Course Description

535 students enrolled in the first 2 years

Last updated: 12th Febuary 2017

Since I stopped drinking in September 2013 I have saved over £8,500, lost 12lbs in weight and any symptoms of anxiety or depression have all but gone. Life is better in every way!

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!

What are the requirements?

  • Are you fed up with hangovers?
  • Do you worry that you're drinking too much or too often?
  • If you could save some money, lose some weight and improve your mood as well as getting rid of your hangovers would this be of interest to you?
  • If you're ready to change the way you think about drinking then this course is for you!
  • If you're ready to change your drinking this course is for you!

What am I going to get from this course?

  • 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

Who is the target audience?

  • You should take this course if you want to look at your relationship with alcohol and want to change it, be that temporarily or permanently
  • If you are happy with your drinking this course is not for you

What you get with this course?

Not for you? No problem.
30 day money back guarantee.

Forever yours.
Lifetime access.

Learn on the go.
Desktop, iOS and Android.

Get rewarded.
Certificate of completion.


Section 1: Introduction to the Course
Introduction to the Course
Frequently Asked Questions
2 pages
5 pages

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

Reviews of e-book on Amazon
3 pages
Readiness to Change Questionnaire
2 pages
Section 2: The Change Process

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

Change Plan Worksheet
2 pages
New proposed UK drinking guidelines January 2016
5 pages
Section 3: Understanding Alcohol

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

The Process of Alcohol Dependency
1 page
The addiction cycle
1 page
1 page

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.

Section 4: Moderating
Learn how to cut down using moderation skills. Barriers to quitting. Understanding addiction and the signs.
Moderation guidelines
3 pages
Definitions of alcohol misuse
2 pages
Audit C
2 pages
Setting achievable goals and the dose effect
1 page
Questions to ask yourself about your drinking - moderating
3 pages
Resources for Moderating
2 pages
Section 5: Thinking about Stopping

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.

Readiness to Stop Questionnaire
2 pages
Questions to ask yourself about drinking - thinking about stopping
3 pages
Resources for Thinking about Stopping
1 page
Section 6: Preparing to Stop

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 pages

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

Resources for Preparing to Stop
2 pages
Turning Thinking into Preparing Questions
1 page
15 minute rule
1 page

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

1 page

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

Further audio podcast support
Contract to Change
2 pages
Section 7: Hangover Free Benefits - Physical

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.

The 3 Ages of Alcohol
1 page
4 pages

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

Accessing a Liver Scan
2 pages
Alcohol Concern Health Factsheets
How alcohol causes cancer
1 page

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.

Documentaries on Drinking and it's Physical Impact
1 page
Section 8: Hangover Free Benefits - Psychological
The grieving process. Impact of alcohol on self-esteem. Impact of alcohol and managing depression. Impact of alcohol on and managing anxiety. Impact on alcohol and managing stress. Managing emotional overwhelm. A final word about PAWS. Psychological boost.
Feelings and Emotional Maturity
3 pages
Post Acute Withdrawal Syndrome (PAWS)
2 pages
2 pages

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
Section 9: Hangover Free Living

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.

1 page

More non-alcoholic mocktail ideas

Recovery Podcasts
2 pages
Addiction and Recovery Films
3 pages

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


Details of Veronica Valli's Udemy course

2 pages

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:


Section 10: Relapse Prevention

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

Relapse Prevention Plan
2 pages
5 pages

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

Transition Cycle
1 page
Section 11: Additional Support
This course offers additional one-on-one support via email, telephone call or Skype if you would like. Please contact me on email at ahangoverfreelife@gmail.com or via Udemy about my hourly rate.
2 pages

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

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Instructor Biography

Louise Rowlinson, Public health nurse in long term recovery, course creator

I am a public health nurse who wanted to offer an aid to help with reducing alcohol intake or quitting the booze. This course, my blog and all the resources are based on my own experience and from all the knowledge and skills I’ve acquired as a general nurse with alcoholic liver disease experience, psychology graduate, research assistant to Consultant Clinical Psychologist, Samaritan volunteer, post graduate specialist community public health nurse but most importantly as a person who was psychologically dependent on alcohol and who is now in the early stages of recovery.

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