Sober coaching services
Structured one to one coaching using the CTT SHIFT Framework™ to help you change your drinking in a calm, sustainable way.
All coaching is online, confidential and tailored to you. I work in clear stages so you always know what we are focusing on, from understanding your patterns through to feeling steady and confident in your new habits.
Is sober coaching right for you?
Sober coaching with Change to Thrive may be a good fit if:
- You are concerned about how much or how often you drink
- Life looks “fine” from the outside, but alcohol is taking a toll on your health, sleep or mood
- You want practical support to cut down or stop, without rehab or labels
- You value a calm, private space to think things through and make steady changes
If at any point it looks like you may need medical support or a higher level of care, I will always encourage you to speak to your GP and can signpost other options.
SHIFT Foundations: starter package
A focused block of sessions to understand your drinking, set clear goals and make your first changes.
SHIFT Foundations is for you if you know something needs to change, but you are not yet sure what that should look like. Across a short series of sessions we map what is really going on, set meaningful goals and start to implement simple, realistic changes.
What we cover:
- Scan your current drinking, routines and triggers
- Highlight the patterns that keep you stuck
- Implement a small number of practical changes you can start straight away
- Agree what support you are likely to need next
Format:
- X one to one sessions (online, 50–60 minutes)
- Structured exercises and reflections between sessions
- Email check-in between sessions for brief questions
Who it’s for:
- You want to take a serious look at your drinking without committing to a long programme
- You’re not sure whether your goal is cutting down, stopping, or something in between
- You like the idea of a clear framework but prefer to start with a shorter block
SHIFT Change Programme: full coaching package
A structured programme using all five stages of SHIFT to help you create and maintain lasting change in your drinking.
The SHIFT Change Programme is for you if you are ready to commit to a deeper process. We work through all stages of the CTT SHIFT Framework™ so you not only change your drinking, but also strengthen your identity, boundaries and long-term plan.
What we cover:
- Scan in detail: alcohol, stress, relationships, work and health
- Highlight key triggers, routines and beliefs that keep old patterns going
- Implement new habits, tools and coping strategies tailored to your real life
- Fortify your progress with boundary work, relapse-response planning and accountability
- Thrive by building a sustainable long-term lifestyle that supports your goals
Format:
- X one to one sessions (online, 50–60 minutes) over Y weeks
- Simple exercises between sessions to keep momentum going
- Optional check-in by email or message between sessions (within agreed boundaries)
Who it’s for:
- You are clear that your drinking has to change and you want proper support to do it
- You’ve tried to cut down before but slipped back when life got busy or stressful
- You want a methodical, calm approach rather than a quick “all or nothing” attempt
SHIFT Check-ins: ongoing support sessions
Flexible follow-up sessions to help you maintain progress and deal with real-life bumps in the road.
After completing SHIFT Foundations or the SHIFT Change Programme, you can book follow-up sessions as needed. These are focused, practical conversations to:
- Review how things are going in real life
- Tidy up any old patterns that have crept back in
- Prepare for specific events or high-risk situations
- Refresh your relapse-response plan if needed
Format:
- Single sessions or small bundles
- Online, 50–60 minutes
- You choose the frequency based on what you need
What you can expect from working with me
Professional boundaries
Coaching is a structured, professional relationship. We agree session times, communication boundaries and what is in and out of scope so you know where you stand.
Not a medical service
Coaching is not a substitute for medical advice, detox or emergency support. If at any point we believe you may be at risk from withdrawal or other health issues, I will encourage you to talk to your GP or appropriate services.
How sessions are delivered:
- Online via [Zoom / Teams / similar]
- 50–60 minute sessions
- Simple exercises or reflections between sessions where helpful
Not sure which option is right for you?
You do not need to decide everything now. A short conversation is often the easiest way to work out what support you need and whether we are a good fit.
Or email me at [email protected] with a short outline of your situation and I will suggest next steps.