How to Reset Distress to Peace and Joy (RERUN)

Itchy and Bitchy Podcast

KS Miller-Hnilica

Health & Fitness, Sexuality, Medicine

4.9 • 1.7K Ratings

🗓️ 14 March 2026

⏱️ 18 minutes

🔗️ Recording | iTunes | RSS

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Summary

Karen shares a collection of grounding techniques to help listeners manage stress, anxiety, and negative emotions. From holding ice, savoring food, and taking mindful walks to laughter, music, anchoring exercises, the 5-4-3-2-1 method, and even the calming power of pets, Karen offers tools to help listeners return to the present moment, ease stress, and reconnect with a sense of safety and calm.

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Transcript

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0:00.0	The content of this podcast is provided for general informational purposes only and is not intended as,
0:06.4	nor should it be considered a substitute for professional medical advice.
0:10.3	Hello, how I feel.
0:14.3	Bitchy, bitchy, bitchy, bitchy, bitchy, bitchy, itchy and bitchy.
0:27.3	Hello, this is Karen Nicol, family nurse practitioner, and you are listening to Itchy and Bitchie,
0:31.6	a podcast that provides answers to your many unanswered health questions.
0:41.3	Lately, my anxiety and stress levels have been rising as world events grow increasingly chaotic and tragic.
0:47.0	I don't need to list everything happening. You probably are all too aware.
0:56.9	Many of us have started avoiding the news just to protect our peace of mind, and I've found myself doing the same. A listener recently suggested that this would be the perfect moment to rerun our November 24 episode called How to Reset
1:05.4	Distress to Peace and Joy. Given that global divisions seem to have only deepened since then, I couldn't
1:13.3	agree more. It feels like exactly the reminder we all need right now. I know I do, and I hope it
1:20.6	brings you some comfort and calm too. Here's the episode. It is a stressful, stressful time in the U.S. for many of us with our recent
1:31.6	election battles and living in a country divided. I know I need to remember ways to lessen my
1:39.1	distress and thought, my listeners can also benefit from some tips to reduce the distress you may be feeling.
1:46.7	I know that not all of my listeners are U.S. residents, but I'm sure this episode will be helpful
1:53.1	for you as well. I'm going to share some easy, tangible ways to help you, rather than just
2:00.0	providing the advice to reduce stress. I'm doing air quotes on that.
2:05.2	Reduce stress. I am guilty of using this generalized statement. I know. So I'm going to talk about some
2:13.2	concrete measures we can all take. These exercises, which are a form of grounding techniques,
2:20.8	may help you refocus on the present moment to distract yourself from anxious feelings.
2:27.4	Grounding techniques can be used to provide distancing from distressing feelings,
2:32.2	including anxiety, depression, and stress. They can also
	...

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