A wellness coach and mother-of-two whose extreme alcohol addiction nearly killed her has revealed her 10-step guide to sobriety that helped her to get well.
Justine Whitchurch, 47, from the Gold Coast, quit alcohol seven years ago when she saw what it was doing to both her own life and that of her children.
At her worst, in the last six months before she quit, the 47-year-old’s drinking would see her consume at least three bottles of wine a day ‘with some vodka shots occasionally thrown in if she wanted to go “undetected”.
Since Justine gave up alcohol for good, she has made exercise and healthy living a priority – and looks better in her 40s than she did in her 20s.
A wellness coach and mum-of-two whose extreme alcohol addiction nearly killed her revealed her 10-step guide to sobriety that helped her to get well (Justine Whitchurch pictured now)
Justine Whitchurch (pictured now), 47, from the Gold Coast, quit alcohol seven years ago when she saw what it was doing to both her own life and that of her children
At her worst, in the last six months before she quit, the 47-year-old’s drinking saw her consume at least three bottles of wine a day ‘with some vodka shots thrown in (pictured before)
Justine quit alcohol when she was 40 years old after she spent most of her thirties ‘medicated from alcohol 24/7’.
‘The single turning point was my nine-year-old daughter looking at me with tears in her eyes and saying, “Mum I am scared you are not going to get better”,’ Justine said.
‘I dropped 14kg in six months, my liver reading was around 2500 (it should have been 42), my triglycerides were so high I was a major heart attack risk, my platelet count was so low I had bruises from head to toe and my hair was falling out.
‘It got to the point where my dad saw me for the first time in months and he said that if he had not known it was me he would not have recognised his own daughter.’
Doctors also told Justine that she had just months to live if she continued the way she was going.
Justine quit alcohol when she was 40 years old after she spent most of her thirties ‘medicated from alcohol 24/7’ (pictured now)
What is Justine’s 10-step sobriety guide?
Justine (pictured now) shared her 10-step sobriety guide, which includes telling people about your plan and setting regular achievable goals
STEP ONE: Asses your real relationship with alcohol. Think about how long can you go without it and why you need it. Reach out to a friend or family member or support group and tell them your truth. Admit to yourself that you can’t do this on your own and make a solid plan. Be open to the fact that life has to look different for a while and establish your ‘why’, before putting it at the front of every decision.
STEP TWO: Enroll in a program that suits you and your situation. Set up structure both in your home and outside it. Take it one day or one minute at the time and tell your loved ones how you are feeling at all times.
STEP THREE: Start exercising daily. Schedule this into your routine. Remember exercise can be as little as a 30-minute walk outside and find a friend or family member to work out with.
STEP FOUR: Start nourishing your body with good nutritious foods. Eat regular healthy foods and don’t allow yourself to get hungry. Drink at least two litres of water per day. Keep junk food and overly processed food at a minimum.
STEP FIVE: Set yourself a challenge with exercise. Choose something that requires you to be consistent. Announce your goal to others to make you accountable.
STEP SIX: Reward yourself for achieving success. Constantly re-evaluate your goals. Keep the structure and schedule that keeps you on track.
STEP SEVEN: Socialise at times that give you the greatest chance of being sober. Do not be afraid to say no to an invitation if you’re not ready. Establish the friends that endorse your social life.
STEP EIGHT: Don’t become complacent. Find a way to manage your stress daily. Continue to get good quality sleep. Keep focused on the healthy lifestyle long term.
STEP NINE: Recognise early when you are falling off track. Create a checklist of the things that occur before a breakdown. Ask for help as soon as you need it. If you relapse analyse why and put a plan in place to get back on track.
STEP TEN: Exercise in some shape or form most days. Practice self care regularly. Never forget what alcohol took away from you. Always tell others how you are feeling.
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Justine (pictured before and after) said you should focus on eating nourishing foods and doing social activities that don’t involve drinking with friends
Justine explained that when she first quit, it was the first few months that were the ‘hardest’ (pictured before)
Justine explained that when she first quit, it was the first few months that were the ‘hardest’.
‘The initial phase of recovery is a lot about self-protection,’ she explained.
‘You can’t expect to be exposed to social situations with a nil effect.’
If you are looking to give up, the 47-year-old recommends that you try and distract yourself as often as possible.
‘Look to do things that will benefit your health, like exercise, good nutrition and sleep, as well as re-connecting with the things that you used to love,’ she said.
She also set herself a 10-step guide, which she followed religiously in order to get herself on track with her goals.
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If you are looking to give up, the 47-year-old recommends that you try and distract yourself as often as possible with things like exercise and coffee catchups (pictured now)
The 47-year-old swears by by engaging in social events that ‘integrated’ with health and fitness, like a long walk around a national park, beach or botanic gardens (pictured before and after)
Once you have got over the initial first stage, the mum-of-two explained you still need to be careful with what you do and pick your social occasions wisely:
‘When you do start to socialise again, choose a time of the day that you know you are least likely to be enticed,’ she said.
‘For me, that was always breakfast or brunch. That time of the day, you are less likely to be faced with the opportunity to drink. And just remember, you don’t need to do a whole heap of explaining.’
The 47-year-old also swore by engaging in social events that ‘integrated’ with health and fitness, like a long walk around a national park, beach or botanic gardens.
‘Encourage and influence your friends by leading the way,’ Justine said.
Of course, there are certain occasions when you will feel as though you have to go to a bar or pub, whether it’s a birthday celebration, an engagement or a party.
‘If you are out in social situations and you still feel uncomfortable without something in your hand, grab a wine glass and fill it with soda and lime,’ Justine said.
‘Better still, if the influx of questions as to why you’re not drinking are getting too much to bear, then pour some apple juice into your soda so it looks as if you’re chugging away on a Chardonnay. No one will know the difference.’
Justine has recently written a book, Sobriety Delivered Everything Alcohol Promised, which is available now (pictured)
Justine’s 10-step guide towards sobriety includes telling friends and family members what your plan is, and replacing activities that usually involve drinking with different social hobbies.
‘Start nourishing your body with good nutritious foods,’ she said.
‘Eat regular healthy foods and don’t allow yourself to get hungry. Drink at least two litres of water per day. Keep junk food and overly processed food at a minimum.’
She recommends you hold yourself accountable by setting regular achievable goals that you can tick off and replace with other goals once they are complete.
Justine has recently written a book, Sobriety Delivered Everything Alcohol Promised, which is available now and sold on Amazon and Justine’s website.
For support for alcohol-related problems and addiction you can contact one of the many services available, speak to your GP, local health service or call a helpline. There are trained telephone counsellors available in every Australian state and territory.
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