386. Getting back on track after a lapse with coach Chris Gimpel386. Getting back on track after a lapse with coach Chris Gimpel
How I quit alcohol
Coach Chris Gimpel joins Danni Carr to talk candidly about relapse, sharing his own story and the emotional fallout, along with practical ways to get back on track. The conversation focuses on turning shame into action, spotting warning signs early, and using self-awareness and support to maintain long-term change.
44:37•12 Sept 2026
Getting Back on Track After a Drinking Slip with Coach Chris Gimpel
Episode Overview
- Treat a lapse as information and motivation, not as proof that change is impossible.
- Watch for early red flags like permission thoughts and withdrawing from supportive communities.
- Use daily self check-ins on mood and nervous system state to intervene before overwhelm hits.
- Remember that cravings and urges are just thoughts, not instructions you have to follow.
- Prioritise ongoing effort and honesty with yourself; showing up consistently builds trust and confidence.
“Cravings and urges are not instructions and they’re not things that we have done.”
How do people find strength in their journey to sobriety? This conversation between host Danni Carr and sober coach Chris Gimpel looks squarely at lapses in alcohol-free living, treating them as valuable information rather than proof of failure. The chat has an easy, matey feel, but it gets right into the guts of what happens when someone drinks again after a period of sobriety.
Chris shares his own experience of stopping drinking for 100 days, hitting 101, then picking up “a few beers in the park” that rapidly turned into a full-blown binge.
He describes watching himself drink as “an out-of-body experience… I was not in control,” and says the shame afterwards was his “lowest of lows.” Instead of staying stuck, he used that feeling as fuel: “Knowing what I didn’t want in that moment was the biggest motivator for me.” Danni and Chris talk a lot about choice points after a lapse: stay in shame, or get proactive.
Danni frames it bluntly: “The opposite to anxiety is action.” They keep coming back to acceptance, honesty and “wise and skilful thoughts” as foundations for getting back on track, and they stress that a slip is part of the cycle of change, not a moral failure. You’ll hear practical ideas too: daily self check-ins on your nervous system, keeping up community support, and noticing early red flags like pulling away from groups or dropping helpful routines.
Chris highlights the danger of “permission thoughts” (“maybe I’ve fixed it”) and reminds people that “cravings and urges are not instructions.” Danni shares a recent strong craving she had in a restaurant to show that thoughts about drinking can still pop up years in, and that saying them out loud to someone can diffuse their power. This episode is especially suited to anyone who has slipped, is scared they might, or feels guilty just for wanting a drink.
You’ll come away with less self-blame, more curiosity, and a clear sense that trying again is something to be proud of. What choice are you going to make the next time things don’t go perfectly?
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