Alcohol is woven into many people’s daily lives as a way to unwind, connect or mark the end of the day. For some, it can also become a way of managing difficult emotions, stress or disconnection, often without feeling like a “problem” in the traditional sense.

In this episode, Dr Lee David speaks with Navneet Singh – psychotherapist and addiction specialist – about how people develop relationships with alcohol and why those relationships can be hard to change, even when drinking starts to feel unhelpful.

They explore what alcohol offers emotionally and socially, and how it can act as a short-term way of regulating feelings such as overwhelm, shame or boredom. Navneet describes how drinking patterns are often shaped by earlier experiences, trauma, identity and the need for connection.

The conversation also looks at why knowledge alone is rarely enough to create change, and how boredom, disconnection and loss can increase the pull towards alcohol. Together, they reflect on the role of compassion, curiosity and supportive relationships in creating more choice and flexibility around drinking.

This is a thoughtful discussion about understanding what alcohol does for us, noticing patterns gently and finding alternative ways to meet underlying needs.

Key moments

00:00 Exploring our drinking patterns
02:13 How alcohol fits into culture and social interaction
04:50 Language, shame and why labels can get in the way
07:18 Alcohol as pleasure, avoidance and emotional regulation
12:46 Trauma, shame and alcohol as an unhealthy medicine
16:29 Why change is hard and often slow
17:56 Boredom, disconnection and the pull towards alcohol
23:48 Choice Pause – creating space around urges
27:09 Why support and community are so important
40:12 Choice Space Takeaway – inquiry, connection and small steps

About the guest

Navneet Singh is a psychotherapist, group facilitator and addictions specialist. He works with NHS Practitioner Health and in private practice, bringing an integrative approach shaped by clinical experience, leadership roles and long-term personal recovery.

His earlier career in hospitality and involvement in establishing a residential rehabilitation programme in India inform his understanding of high-pressure environments and culturally sensitive care. He holds an MSc in Addictions from King’s College London, is a registered member of UKCP, BACP and Addiction Professionals, and works with clients in English, Hindi and Punjabi.

You can contact Navneet via his websites:

www.addictionsrecovery.co.uk
www.navsinghpsychotherapy.com

About the host

Dr Lee David is a GP, CBT therapist and author specialising in mental health and wellbeing. Lee has written many books on CBT, mindfulness and teen wellbeing, and speaks regularly at conferences and in the media. Away from work she enjoys running, hiking, singing in a choir and spending time outdoors with her family. You can find Lee through her website and on Instagram, TikTok (@dr.lee.david), Facebook and LinkedIn. You can find more about her books, wellbeing courses and therapy here: https://linktr.ee/dr.lee.david

Winter can be a difficult time for many people. Shorter days, less light and increased pressures at work and home can affect mood, energy and motivation, making everyday life feel heavier and harder to manage.

In this episode, Dr Lee David speaks with Dr Helen Garr – Medical Director at NHS Practitioner Health – about finding a way through low mood in the winter months. They explore why winter often amplifies stress and emotional strain, and how expectations around productivity and “pushing on” can clash with what our bodies and minds really need at this time of year.

The conversation looks at permission, balance and self-awareness, offering practical ways to check in with ourselves, recognise early signs of struggle and understand when extra support may be needed. Together, they reflect on the value of movement, light, connection and small, nourishing actions, as well as compassion, psychological safety and supportive relationships.

This is a thoughtful discussion about understanding winter low mood and finding realistic, compassionate ways to care for ourselves – and knowing when and how to reach out for support.

Key moments

00:00 Why winter can make low mood harder to manage
02:10 NHS Practitioner Health and its role
04:24 Hope, recovery and supporting healthcare professionals
05:23 Psychological safety and workplace culture
08:10 Being your “best self” under pressure
10:57 Why winter amplifies emotional stress
14:40 Permission, balance and expectations
17:35 Checking in with yourself and noticing early signs
25:18 Talking openly about hopelessness and suicidal thoughts
28:21 The Choice Pause – pace for positive action
32:42 Support, connection and “your crew”
43:42 Choice Space takeaway – simple steps to support winter mood

About the guest

Dr Helen Garr is Medical Director of NHS Practitioner Health, a national service supporting Healthcare professionals with mental health and addiction difficulties.

She is a GP and recognised leader in wellbeing and mental health, with a background in psychology and nursing. Helen has worked extensively in student health at the University of Nottingham Health Service and continues to work in out-of-hours general practice.

She is a former Public Health England Clinical Champion for physical activity, a former Director of the British Society of Lifestyle Medicine, and currently serves as Wellbeing Lead for Nottinghamshire LMC. Helen is known for her engaging speaking style and commitment to compassionate leadership in healthcare.

Outside of work, Helen enjoys open water swimming (mainly in the summer), running half marathons (slowly) and walking her chocolate Labrador, Eileen.

About the host

Dr Lee David is a GP, CBT therapist and author specialising in mental health and wellbeing. Lee has written many books on CBT, mindfulness and teen wellbeing, and speaks regularly at conferences and in the media. Away from work she enjoys running, hiking, singing in a choir and spending time outdoors with her family. You can find Lee through her website and on Instagram, TikTok (@dr.lee.david), Facebook and LinkedIn. You can find more about her books, wellbeing courses and therapy here: https://linktr.ee/dr.lee.david

Grief is something most of us will encounter, yet it remains rarely talked about. It can follow the death of someone we love, but also the loss of health, identity or relationships. When grief arrives, it often brings a complex mix of emotions that feel overwhelming or unexpected.

In this episode, Dr Lee David speaks with Professor Lucy Selman – a leading researcher in palliative and end-of-life care at the University of Bristol and founder of the Good Grief Festival – about what grief really is and how we can better understand and support it.

They explore grief as a natural human response rather than a mental health problem, looking at why it can involve emotions far beyond sadness, including anger, guilt, shame and relief. Lucy explains how grief is shaped by relationships, culture and identity, and why naming grief can bring relief and permission to respond with compassion rather than self-judgement.

The conversation also challenges common myths about grief – including the idea that it follows a neat timeline – and introduces the dual process model to explain how people move between mourning and everyday life. Together, they reflect on the importance of connection, self-care and practical support, as well as when additional help may be needed.

This is a discussion about making space for grief, understanding its many forms and finding ways to live alongside loss with kindness and flexibility.

Key moments

00:00 Why we struggle to talk openly about grief
02:13 What grief is and the many forms loss can take
04:50 Naming grief and why it brings relief
09:46 Understanding grief with the dual process model
13:25 Guilt, self-blame and compassion in bereavement
16:49 How we start making sense of loss
20:19 Why grief isn’t linear
23:52 Noticing loss with compassion
26:12 When grief becomes more complex and support is needed
30:17 Day-to-day self-care during grief
34:23 How to support someone who is grieving
40:12 Presence, compassion and practical support

About the guest

Lucy Selman is professor of palliative and end of life care at the University of Bristol. She has spent over 20 years researching psychosocial and spiritual aspects of serious illness, communication and decision-making, family caregiving and bereavement. Her work focuses on grief and how people are supported through illness and loss. Lucy is on LinkedIn and X.

The Good Grief Festival (Website, Instagram, LinkedIn) offers courses for bereaved people and professionals, including a new course for GPs and primary care clinicians.

About the host

Dr Lee David is a GP, CBT therapist and author specialising in mental health and wellbeing. Lee has written many books on CBT, mindfulness and teen wellbeing, and speaks regularly at conferences and in the media. Away from work she enjoys running, hiking, singing in a choir and spending time outdoors with her family. You can find Lee through her website and on Instagram, TikTok (@dr.lee.david), Facebook and LinkedIn. You can find more about her books, wellbeing courses and therapy here: https://linktr.ee/dr.lee.david