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

Christmas is often portrayed as joyful and effortless, yet many families experience something far more complex. Sensory overload, disrupted routines and shifting expectations can build pressure quickly, and for neurodivergent families these challenges can be especially pronounced. Old roles and stories can also resurface, adding emotional weight to a time that comes with more noise, movement and change than usual.

In this episode, Dr Lee David speaks with Dr Lucy Rigley – clinical psychologist and specialist in neurodivergence and family wellbeing – about why Christmas can feel demanding and the small, workable choices that can make it easier.

They explore sensory differences, routine changes, how family dynamics can intensify at this time of year and why preparation and acceptance can ease overwhelm. Lucy offers practical ways to balance different needs within a household, communicate with wider family members and create traditions that support wellbeing rather than trying to match external expectations.

This is a conversation about understanding real needs within a family – and letting go of pressure so there is more room for calm, connection and authenticity in a season that can feel busy for everyone.

Highlights & key moments

00:00 Introduction – why Christmas brings hidden pressures
00:36 The sensory load of the festive season
07:15 Balancing varied needs within a neurodivergent household
10:38 Co-regulation and why adults’ wellbeing shapes the day
14:25 Future-you planning and small choices that ease pressure
17:02 Involving children in problem-solving and creative ideas
18:27 Social media, comparison and finding people who get your life
23:21 Authenticity over perfection – celebrating real family moments
28:36 Communicating with wider family without escalating conflict
34:43 Naming disappointment and making space for mixed feelings
36:18 Routines, safe spaces and reducing festive demands
39:14 Choice Space Takeaway – acceptance and preparation for calmer days

About the guest

Dr Lucy Rigley is a clinical psychologist, therapist, trainer and lecturer with over a decade of experience supporting people and organisations around mental health and neurodivergence. After working in the NHS since 2013, Lucy now runs an independent practice offering therapy, assessment and consultation for children, families and neurodivergent people. Her work focuses on autism, ADHD, trauma and parenting – helping individuals, families and systems such as schools to understand needs with compassion. Alongside clinical work, Lucy lectures and trains practitioners, and is committed to making psychology accessible through workshops and community projects, including parent wellbeing sessions in play cafés.

You can contact Lucy via her website, Instagram (@drlucy.co.uk) or

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

In support of #NHSDAAD – NHS Domestic Abuse Awareness Day on 10 December 2025

Domestic abuse is an issue that affects people across every part of society – including those who work in healthcare. Many clinicians quietly carry experiences of fear, control or unpredictability while still showing up to care for others. Rates of domestic abuse are thought to be around three times higher in health professionals than in the general population, yet it can remain hidden and hard to talk about.

In this episode, Dr Lee David speaks with Dr Anoushka George – Manchester GP and member of a national advisory group improving domestic abuse awareness in healthcare – about the realities facing clinicians who are surviving abuse. Together they talk about why recognising what’s happening can be so difficult, how subtle patterns can build over time and the pressures that make it harder for clinicians to reach out for support.

They explore the role of shame, fears around judgement or professional reputation, worries about confidentiality and the internal pressure many clinicians feel to cope alone. They also discuss what can help: noticing early signs, keeping factual records, speaking with trusted people, accessing safe and confidential support and offering gentle conversations when we’re concerned about a colleague.

This is a compassionate, practical conversation about understanding the realities faced by health professionals living with domestic abuse – and about creating space for recognition, care and safer choices when someone feels ready.

About the guest

Dr Anoushka George is a GP in Manchester with a strong commitment to improving awareness and education around domestic abuse in healthcare. Since 2022, she has been part of a national advisory group working to highlight abuse within the healthcare workforce, and build collaboration across key organisations, including RCGP, NHS Practitioner Health, BMA, GMC, RMBF and IRISi. You can connect with her on LinkedIn.

Support and information about domestic abuse

Doctors Association UK: NHS Domestic Abuse Resources

Women’s aid

NHS Practitioner Health

Refuge

National Domestic Abuse Helpline

SafeLives

Bright Sky app

Phrida study

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

When the gut–liver–brain connection becomes disrupted, energy, mood and long-term health can all feel harder to sustain. Changes in the microbiome can influence immunity, inflammation and even how the brain processes stress. In this episode, Dr Lee David speaks with Professor Debbie Shawcross – hepatologist and leading researcher in chronic liver disease – about how the gut, liver and brain communicate and what helps this system stay in balance.

They explore the role of the liver, how the microbiome functions as a complex community and why diversity in diet, movement and daily habits matters. Debbie shares emerging research on the microbiome in chronic disease, including the PROMISE trial on faecal microbiota transplantation, and offers simple, realistic choices that can support metabolic health, mood and resilience.

This is a conversation about understanding the body’s interconnected systems – and how small, compassionate choices around food, alcohol and movement can strengthen wellbeing in meaningful ways.

Highlights & key moments

00:00 Introduction – the gut–liver–brain connection
01:53 Debbie’s background – from gastroenterology to microbiome research
04:04 The liver’s role – metabolism, detoxification and whole-body health
05:58 What the microbiome does – diversity, immunity and mental health
09:54 How antibiotics, diet and lifestyle shift microbial balance
11:15 Nutrition choices – fibre, colour and reducing ultra-processed foods
13:29 Alcohol – how it affects the gut, liver and mood
17:03 The impact of alcohol on sleep and emotional processing
18:30 Apples, pectin and supporting microbiome diversity
20:19 Choice Pause – tuning into your body
22:14 Research insights – repairing a ‘sick’ microbiome
24:00 Faecal microbiota transplantation – safety and potential benefits
26:46 Alcohol-producing bacteria and cravings
28:25 Small, affordable dietary changes that make a difference
32:03 Exercise – benefits for the microbiome, liver and mood
35:15 Micro-movements and reducing sedentary time
36:47 Final reflections – movement, mood and looking after the microbiome

About the guest

Dr Debbie Shawcross is Professor of Hepatology and Chronic Liver Failure at King’s College London and Consultant Hepatologist at King’s College Hospital. A specialist in hepatic encephalopathy and cirrhosis, she is EASL Secretary General, chairs the BSG Research Committee, and is Clinical Advisor to the British Liver Trust. Her research investigates the gut-liver-brain axis and microbiome in chronic liver failure, leading European trials of faecal microbiota transplantation, including the NIHR-funded PROMISE Trial. A long-standing advocate for gastroenterology training and mentorship, she has held key leadership roles with the BSG, Health Education England and charities supporting liver and digestive health.

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

When sleep becomes unpredictable, every part of life feels more difficult. Tiredness can drain patience, confidence and emotional steadiness – and for many adults, sleepless nights create a cycle of worry and frustration that’s hard to break. In this episode, Dr Lee David speaks with occupational therapist and CBT-i specialist Louise Berger about how adults can understand their sleep more clearly and make small choices that genuinely help nights settle again.

They explore what drives sleep, why it becomes difficult and how anxiety, over-effort and disrupted routines keep patterns stuck. Louise shares practical evidence-based strategies that support adult sleep – from resetting unhelpful habits to easing night-time worry and rebuilding confidence in the body’s natural rhythm.

This is a conversation about choice, change and compassion – recognising that sleep can improve, that pressure makes it harder and that adults deserve support without blame or rigid rules.

Highlights & key moments

00:00 Introduction – why adult sleep becomes difficult
03:28 What sleep does – physical, cognitive and emotional health
05:55 Why worry about sleep makes nights harder
07:20 Sleep quality – what it really means
10:00 Why night-time waking is normal
11:49 CBT-i explained – the science behind effective change
13:40 Stimulus control – resetting the bed–sleep connection
14:55 Scheduling sleep – why less time in bed can help
16:27 Sleep hygiene – what matters and what doesn’t
17:34 Common myths – blue light, screens and sleep stages
21:13 Practical boundaries – choosing what helps you wind down
24:30 Night-time worry – why the brain is different at 3am
27:03 Worry time – scheduling thinking with compassion
31:18 Stress and sleep – preventing long-term problems
36:08 Sleep trackers – why data can mislead
40:12 Choice Space takeaways

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) and LinkedIn. You can find more about her books, wellbeing courses and therapy here: https://linktr.ee/dr.lee.david

About the guest

Louise Berger is an Occupational Therapist specialising in sleep and leads the Insomnia Clinic at the Royal Surrey County Hospital – one of the few UK

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

When sleep is broken, everything feels harder. Fatigue affects patience, confidence and emotional balance – and in early parenthood, rest can feel like a distant dream. In this episode, Dr Lee David speaks with sleep consultant and mum of three Caroline Jones about finding realistic, compassionate ways to support both infant and parent sleep.

They explore how small changes, shared support and self-trust can make a big difference – and why flexibility matters more than following fixed rules. Caroline shares practical ways to restore balance, from understanding sleep science to building healthy routines that work for each unique family.

This is a conversation about calm, confidence and connection – recognising that good sleep supports the whole family’s wellbeing and that every parent deserves rest without pressure or comparison.

Highlights & key moments
00:00 Introduction – when sleep struggles impact mental health
02:25 Caroline’s story – twins, exhaustion and discovery
05:29 The pressure cooker – coping with fatigue and finding freedom outdoors
06:52 Choice in parenting – trusting your instincts and finding what works
07:06 Evidence matters – what research really says about infant sleep
09:02 Sleep architecture – why broken sleep hits parents hardest
11:26 Permission to rest – why parental wellbeing supports connection
12:00 Attachment, security and sleep training – what the research shows
13:20 Making sense of sleep training methods and consistency
16:22 Parent anxiety, perinatal illness and emotional readiness
19:27 Why shared support and small changes make a big difference
22:35 Common myths – overtiredness and “sleep breeds sleep”
24:35 Following your baby’s cues and unique sleep needs
27:50 Sleep in older children – building confidence and security
31:44 Resilience and independence – loving choices at night
33:32 Choice Space takeaways – trust yourself, and rest is strength

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) and LinkedIn. You can find more about her books, wellbeing courses and therapy here: https://linktr.ee/dr.lee.david

About the guest

Caroline Jones is an OCN Level 6 Certified Sleep Consultant, mum

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