1 00:00:00,320 --> 00:00:03,919 Speaker 1: The content of this podcast is provided for general informational 2 00:00:03,960 --> 00:00:07,000 purposes only and is not intended as nor should it 3 00:00:07,040 --> 00:00:22,039 be considered a substitute for professional medical advice. Hello, this 4 00:00:22,199 --> 00:00:26,039 is Karen Nichol, family nurse practitioner, and you are listening 5 00:00:26,039 --> 00:00:29,280 to Itchy and Bitchy, a podcast that provides answers to 6 00:00:29,320 --> 00:00:35,840 your many unanswered health questions. Lately, my anxiety and stress 7 00:00:35,960 --> 00:00:40,799 levels have been rising as world events grow increasingly chaotic 8 00:00:40,920 --> 00:00:44,840 and tragic. I don't need to list everything happening. You 9 00:00:45,000 --> 00:00:49,280 probably are all too aware. Many of us have started 10 00:00:49,320 --> 00:00:52,520 avoiding the news just to protect our peace of mind, 11 00:00:52,920 --> 00:00:57,079 and I've found myself doing the same. A listener recently 12 00:00:57,159 --> 00:01:01,039 suggested that this would be the perfect moment to rerun 13 00:01:01,079 --> 00:01:05,480 our November twenty twenty four episode called how to Reset 14 00:01:05,560 --> 00:01:10,239 Distress to Peace and Joy, given that global divisions seem 15 00:01:10,319 --> 00:01:14,040 to have only deepened since then. I couldn't agree more. 16 00:01:14,519 --> 00:01:18,079 It feels like exactly the reminder we all need right now. 17 00:01:18,799 --> 00:01:21,159 I know I do, and I hope it brings you 18 00:01:21,280 --> 00:01:26,599 some comfort and calm too. Here's the episode. It is 19 00:01:26,760 --> 00:01:30,879 a stressful, stressful time in the US for many of us, 20 00:01:30,920 --> 00:01:35,120 with our recent election battles and living in a country divided. 21 00:01:35,920 --> 00:01:39,040 I know I need to remember ways to lessen my 22 00:01:39,159 --> 00:01:43,560 distress and thought my listeners can also benefit from some 23 00:01:43,719 --> 00:01:47,200 tips to reduce the distress you may be feeling. I 24 00:01:47,400 --> 00:01:50,280 know that not all of my listeners are US residents, 25 00:01:50,319 --> 00:01:53,760 but I'm sure this episode will be helpful for you 26 00:01:53,879 --> 00:01:58,280 as well. I'm going to share some easy, tangible ways 27 00:01:58,439 --> 00:02:01,879 to help you. Rather than just providing the advice to 28 00:02:01,920 --> 00:02:06,480 reduce stress, I'm doing air quotes on that reduce stress. 29 00:02:07,319 --> 00:02:10,759 I am guilty of using this generalized statement, I know, 30 00:02:11,560 --> 00:02:14,840 so I'm going to talk about some concrete measures we 31 00:02:14,919 --> 00:02:18,960 can all take. These exercises, which are a form of 32 00:02:19,080 --> 00:02:23,919 grounding techniques, may help you refocus on the present moment 33 00:02:24,280 --> 00:02:28,840 to distract yourself from anxious feelings. Grounding techniques can be 34 00:02:28,960 --> 00:02:34,280 used to provide distancing from distressing feelings, including anxiety, depression, 35 00:02:34,439 --> 00:02:38,560 and stress. They can also improve mood and a sense 36 00:02:38,599 --> 00:02:42,680 of well being, as well as reduce PTSD post traumatic 37 00:02:42,680 --> 00:02:48,879 stress disorder, and disassociation symptoms. Grounding techniques use tools such 38 00:02:48,919 --> 00:02:54,039 as visualization and senses including sight, hearing, taste, and smell 39 00:02:54,400 --> 00:02:58,680 to help distract you from negative feelings and thoughts. They 40 00:02:58,800 --> 00:03:02,919 help you returned to the present moment. During a panic 41 00:03:03,000 --> 00:03:07,520 attack or traumatic flashback, your emotions can take over your 42 00:03:07,560 --> 00:03:11,479 thoughts and physical responses, and pulling you out of that 43 00:03:11,680 --> 00:03:14,879 and bringing you back to the present using grounding techniques 44 00:03:15,159 --> 00:03:19,479 can help interrupt your body's response and return your brain 45 00:03:19,759 --> 00:03:24,360 and your feelings back to a place of peace and safety. 46 00:03:25,360 --> 00:03:29,599 We have both physical and mental grounding techniques, and I'm 47 00:03:29,639 --> 00:03:32,159 going to review both, but I'm going to start with 48 00:03:32,280 --> 00:03:36,520 those physical techniques. Again, these are simple things that can 49 00:03:36,599 --> 00:03:41,039 really work. You may want to do this first one 50 00:03:41,319 --> 00:03:44,879 over a sink, Hold a piece of ice in your 51 00:03:44,960 --> 00:03:49,479 hand or hands and observe it as it melts. Ask 52 00:03:49,520 --> 00:03:53,120 yourself questions like what does it feel like when I 53 00:03:53,199 --> 00:03:57,719 first hold this, how does the sensation change as it's melting? 54 00:03:58,520 --> 00:04:01,800 How long do I have to hold it before it 55 00:04:01,879 --> 00:04:06,879 starts melting. Just take in very detailed observations of this 56 00:04:07,080 --> 00:04:11,639 ice cube melting in your hand. Also, take time to 57 00:04:11,840 --> 00:04:15,199 savor a food, a favorite food or a favorite drink. 58 00:04:15,759 --> 00:04:19,600 Take small bites or SIPs and focus on the flavors 59 00:04:19,839 --> 00:04:25,040 and how it tastes or smells. What flavors linger after 60 00:04:25,120 --> 00:04:28,560 the bite or the sip, A fun way to experience 61 00:04:28,600 --> 00:04:31,240 this is to do a blind taste test game with 62 00:04:31,360 --> 00:04:33,839 a friend or family member. See if you can tell 63 00:04:33,839 --> 00:04:37,199 the difference between different brands of peanut, butter or juice. 64 00:04:37,560 --> 00:04:41,720 What are the differences in texture, sweetness, saltiness, and so forth. 65 00:04:42,839 --> 00:04:46,839 Engage your sense of touch by picking up items around 66 00:04:46,879 --> 00:04:51,439 you and notice their texture, shape, color, and weight. A 67 00:04:51,439 --> 00:04:54,439 lot of these are all about being intentional about the 68 00:04:54,480 --> 00:04:58,319 things around you. Be aware, Be aware and intentional about 69 00:04:58,360 --> 00:05:01,279 the things around you. You can take a short walk, 70 00:05:01,720 --> 00:05:04,920 be mindful of your steps. You can even count your steps, 71 00:05:05,639 --> 00:05:08,399 note the rhythm of your steps. I took a walk 72 00:05:08,439 --> 00:05:12,639 this morning. It is an unusually warm November day, and 73 00:05:12,759 --> 00:05:16,439 I took the time to marvel at the azaleas that 74 00:05:16,519 --> 00:05:21,519 are still in bloom. It's true azaleas in November. I 75 00:05:21,600 --> 00:05:25,680 also enjoyed soaking up some sun I use sunscreen people 76 00:05:26,439 --> 00:05:30,519 and noticing the lovely difference between walking in the warm 77 00:05:30,639 --> 00:05:34,639 sun and moving through the cool shade. Take a moment 78 00:05:34,720 --> 00:05:38,160 to put your hands in water. Pay attention to the 79 00:05:38,199 --> 00:05:43,360 water's temperature. How does the water feel on your fingertips, palms, 80 00:05:43,399 --> 00:05:46,399 and the backs of your hands. Does it feel the 81 00:05:46,439 --> 00:05:50,279 same in each part of your hand. Change up the temperatures. 82 00:05:50,439 --> 00:05:54,240 Use warm water first, then cold. After that, you can 83 00:05:54,279 --> 00:05:57,800 try cold water first then warm and what differences do 84 00:05:57,879 --> 00:06:03,000 you notice when changing the oor. Do some movements with 85 00:06:03,079 --> 00:06:06,600 your body. You can do jumping jacks, jump rope, stretch, 86 00:06:06,879 --> 00:06:10,360 jog in place. What does your body feel like when 87 00:06:10,399 --> 00:06:13,720 you do this? Note the rhythm of the movement. If 88 00:06:13,720 --> 00:06:16,639 you're jumping rope, pay attention to the sound of the 89 00:06:16,720 --> 00:06:21,120 rope hitting the floor. Stretching really helps me be more 90 00:06:21,160 --> 00:06:23,519 aware of all my muscles and takes me out of 91 00:06:23,519 --> 00:06:27,000 my head and I really notice which ones need a 92 00:06:27,000 --> 00:06:30,120 little more attention and care, and today that would definitely 93 00:06:30,160 --> 00:06:35,120 be my neck muscles. Listen to the sounds around you. 94 00:06:35,800 --> 00:06:38,639 Is the wind rustling through the trees? Do you hear 95 00:06:38,759 --> 00:06:43,680 birds singing, traffic, noise planes overhead. I'm trying to be 96 00:06:43,720 --> 00:06:47,319 more mindful of the sounds around me other than the 97 00:06:47,439 --> 00:06:51,319 ear splitting sound of my husband making a smoothie every 98 00:06:51,360 --> 00:06:58,800 morning with his amazingly loud blender. Breathe in a fragrance 99 00:06:58,839 --> 00:07:02,600 that you love. It could be a spice lotion, cup 100 00:07:02,600 --> 00:07:06,639 of tea, scent in candle or oil. Savor the scent 101 00:07:06,879 --> 00:07:11,279 and think about the qualities it has. Is it sweet, spicy, 102 00:07:11,680 --> 00:07:18,600 crisp fresh? Take deep breasts and feel the air moving 103 00:07:18,759 --> 00:07:22,480 in and out of your body. Feel that deep breath 104 00:07:22,639 --> 00:07:26,160 moving your belly, and then feel the air moving out 105 00:07:26,199 --> 00:07:29,399 of your body. Just be aware of that and pay 106 00:07:29,439 --> 00:07:34,279 attention to that. The five four three two one method 107 00:07:34,399 --> 00:07:37,560 is one that allows you to use your senses while 108 00:07:37,600 --> 00:07:40,800 you're on that short walk or wherever you are. You 109 00:07:40,879 --> 00:07:45,160 start with listing five things you hear. So five things 110 00:07:45,199 --> 00:07:49,680 you hear, then four things you see, followed by three 111 00:07:49,839 --> 00:07:53,560 things you can touch near you, two things you can smell, 112 00:07:53,759 --> 00:07:58,079 and one thing you can taste. Also that five four 113 00:07:58,160 --> 00:08:01,199 three two one method, it sounds a little bit like 114 00:08:01,560 --> 00:08:05,160 twelve Days of Christmas, which that could be a distraction 115 00:08:05,279 --> 00:08:07,399 technique for you too, if you can remember all the words. 116 00:08:08,279 --> 00:08:12,160 Up next are mental grounding techniques to lower your feelings 117 00:08:12,199 --> 00:08:30,000 of distress. Back in a minute, so stay with me. Okay, 118 00:08:30,120 --> 00:08:34,159 let's talk about the mental grounding methods you can use 119 00:08:34,399 --> 00:08:39,320 to relieve your anxiety and worries. These techniques can mentally 120 00:08:39,360 --> 00:08:44,240 distract you, which helps move your thoughts away from distressing feelings. 121 00:08:44,799 --> 00:08:50,759 I'll start with my favorite one, laughing, do something that 122 00:08:50,919 --> 00:08:54,600 makes you laugh, as most, if not all, of you know. 123 00:08:55,240 --> 00:08:59,919 This podcast was hosted originally by me and Leanne Moore, 124 00:09:00,240 --> 00:09:03,919 who is a very very funny lady. To have a 125 00:09:03,960 --> 00:09:07,440 good laugh, pull up one of her many online videos 126 00:09:07,480 --> 00:09:10,080 and that will do the trick. I can guarantee it. 127 00:09:10,799 --> 00:09:13,240 Or you can pull up a funny animal video on 128 00:09:13,279 --> 00:09:17,799 YouTube or Instagram, read a funny story, or watch a 129 00:09:17,840 --> 00:09:22,399 TV comedy. So many choices to get you laughing. I 130 00:09:22,440 --> 00:09:26,679 think laughter is one of our most powerful ways to 131 00:09:26,759 --> 00:09:31,120 heal ourselves. Although I was always serious about providing the 132 00:09:31,159 --> 00:09:35,240 best care I could to my patients, I infused humor 133 00:09:35,399 --> 00:09:39,879 in nearly every patient appointment, and so many times patients 134 00:09:39,879 --> 00:09:43,080 would tell me that they always felt better after the 135 00:09:43,120 --> 00:09:48,559 appointment than they did when they arrived. It really really works. 136 00:09:50,080 --> 00:09:53,559 Recite the words to a song or poem or passage 137 00:09:53,559 --> 00:09:58,799 in a book. Be intentional about the recitation. Notice how 138 00:09:58,960 --> 00:10:01,440 the words feel in your mouth as you say them. 139 00:10:01,960 --> 00:10:05,360 If you have it memorized, visualize the words as you 140 00:10:05,399 --> 00:10:09,720 say them. Pay attention to the rhythm of each sentence 141 00:10:09,799 --> 00:10:15,480 or phrase. Use a technique called anchoring. This involves establishing 142 00:10:15,519 --> 00:10:19,000 a reference point to return to if you start having 143 00:10:19,039 --> 00:10:23,279 mood changes like anxiety. Anchoring can be done in several 144 00:10:23,320 --> 00:10:27,279 different ways. First is a visual anchor, which can be 145 00:10:27,360 --> 00:10:32,440 external or internal. An external anchor is something that is 146 00:10:32,559 --> 00:10:36,360 readily available to you to see when needed, like a 147 00:10:36,440 --> 00:10:39,000 locket you wear daily or a picture you have in 148 00:10:39,039 --> 00:10:44,679 your wallet. An internal visual anchor involves mentally visualizing a 149 00:10:44,799 --> 00:10:50,679 place or scene that you recall as peaceful and calm. 150 00:10:51,000 --> 00:10:54,919 You can use an auditory anchor when you experience distress. 151 00:10:55,559 --> 00:10:58,799 An external example of this type of anchor is whistling 152 00:10:59,080 --> 00:11:02,600 or singing to release stress. I personally have about a 153 00:11:02,639 --> 00:11:06,679 five note whistling range, so it's not a great option 154 00:11:06,799 --> 00:11:10,799 for me, but I will sing versus whistle. But whatever 155 00:11:10,840 --> 00:11:14,080 you want to do is good. Repeating in your mind 156 00:11:14,200 --> 00:11:18,399 words like I am calm, I am relaxed is an 157 00:11:18,440 --> 00:11:23,679 example of an internal auditory anchor. Using your sense of 158 00:11:23,879 --> 00:11:28,120 touch is a kinesthetic anchor. You can use a worry stone, 159 00:11:28,240 --> 00:11:31,639 which is a smooth, indented stone or a fidget toy. 160 00:11:31,840 --> 00:11:34,320 Either it can be kept in your pocket or purse. 161 00:11:35,240 --> 00:11:38,960 Consider using a worry stone of clear quartz, which is 162 00:11:39,080 --> 00:11:44,240 famously known as a master healer, or black obsidian, which 163 00:11:44,279 --> 00:11:49,519 is used to remove negativity. Smell is our most powerful sense, 164 00:11:49,960 --> 00:11:53,320 and using your sense of smell is an excellent mental 165 00:11:53,399 --> 00:11:57,559 anchoring technique. For example, you can choose an essential oil 166 00:11:57,600 --> 00:12:00,320 that has a fragrance you love and put it on 167 00:12:00,360 --> 00:12:04,399 a handkerchief or small cloth and smell the fragrance when 168 00:12:04,440 --> 00:12:09,799 you experience distress or anxiety. There are also nasal inhalers 169 00:12:09,840 --> 00:12:13,360 available for purchase that looks sort of like a chapstick 170 00:12:13,799 --> 00:12:17,960 and come in several different fragrances like melon, cinnamon, and 171 00:12:18,039 --> 00:12:22,840 tropical sense. You can also use your sense of taste 172 00:12:23,120 --> 00:12:26,480 as an anchor. Pick a flavored mint or gum that 173 00:12:26,559 --> 00:12:30,000 you associate with a calm state to pop into your 174 00:12:30,039 --> 00:12:33,799 mouth when you begin to experience a dark mood. My 175 00:12:33,879 --> 00:12:38,120 grandmother always had clove gum in her house, and to 176 00:12:38,200 --> 00:12:40,840 this day, when I chew a piece of clove gum, 177 00:12:40,879 --> 00:12:44,559 which is not very often not easy to get, I 178 00:12:44,679 --> 00:12:49,039 get a sense of calm and joy, and I recall 179 00:12:49,200 --> 00:12:54,039 fond memories of my grandmother. Another anchoring method is to 180 00:12:54,159 --> 00:12:57,639 sit with your pet as a grounding technique. If you're 181 00:12:57,679 --> 00:13:00,639 not at home, you can visualize your pets and think 182 00:13:00,720 --> 00:13:04,240 of ways they comfort you. Being with animals is so 183 00:13:04,399 --> 00:13:08,519 effective in reducing stress that Many airports now use them 184 00:13:08,919 --> 00:13:14,240 to reduce the stress that travelers experience. Stress relief is 185 00:13:14,279 --> 00:13:21,080 provided at a Kentucky airport using a miniature horse therapy program. Yes, indeed, 186 00:13:21,919 --> 00:13:27,399 passengers are greeted by a therapy miniature horse, providing stress 187 00:13:27,440 --> 00:13:32,639 relief to weary, weary travelers. I live near Kentucky, so 188 00:13:33,000 --> 00:13:36,159 it's unlikely I will fly through Kentucky, but I'm tempted 189 00:13:36,200 --> 00:13:38,679 to go to that airport just to see the miniature horses. 190 00:13:39,600 --> 00:13:44,039 The Portland, Oregon Airport is using llamas and alpacas for 191 00:13:44,159 --> 00:13:48,759 stress relief at its terminals. Therapy animals are becoming more 192 00:13:48,879 --> 00:13:53,240 and more popular in airports across the country and can 193 00:13:53,320 --> 00:13:57,360 even include farm animals. Another technique is to list some 194 00:13:57,559 --> 00:14:02,000 of your favorite things, and Hammerstein had it right when 195 00:14:02,039 --> 00:14:05,080 they compose the song My Favorite Things in the sound 196 00:14:05,080 --> 00:14:10,360 of music, rain drops on roses and whiskers on kittens, 197 00:14:10,679 --> 00:14:13,080 You know the rest. You don't have to set your 198 00:14:13,120 --> 00:14:16,679 list of favorite things to music, but think of three 199 00:14:16,720 --> 00:14:21,960 of your favorite things from several different categories like foods, books, places, 200 00:14:22,039 --> 00:14:26,240 and so forth. Listening to music is a very effective 201 00:14:26,279 --> 00:14:30,399 way to ease your mind and spirit, as you are 202 00:14:30,480 --> 00:14:34,200 listening to some of your favorite music, Listen as though 203 00:14:34,240 --> 00:14:37,919 you are hearing it for the first time, and note 204 00:14:37,960 --> 00:14:40,639 the things that stand out to you and make it 205 00:14:40,720 --> 00:14:45,559 special for you. I'll end with this one practice being 206 00:14:45,759 --> 00:14:52,000 kind to yourself. Think of compassionate things to say to yourself, 207 00:14:52,120 --> 00:14:55,159 like it's a tough time for me right now, but 208 00:14:55,440 --> 00:14:59,120 I'll make it through this or you're a strong person, 209 00:14:59,399 --> 00:15:04,039 you will get beyond this painful time where simply I 210 00:15:04,080 --> 00:15:09,159 am enough. I am enough. One of the things I 211 00:15:09,200 --> 00:15:12,600 Am going to do in my moments of stress is 212 00:15:12,639 --> 00:15:16,360 to think of all of you terrific listeners listening to 213 00:15:16,399 --> 00:15:20,600 the Itchy and Bitchy podcast in your car, in your home, 214 00:15:21,360 --> 00:15:25,600 or on a walk. What a wonderful family I have 215 00:15:25,799 --> 00:15:30,039 in you. Thank you for listening to and for sharing 216 00:15:30,080 --> 00:15:34,080 the podcast with others. Wherever you listen to this podcast, 217 00:15:34,559 --> 00:15:37,679 please leave a review and rate the podcast. Your reviews 218 00:15:37,720 --> 00:15:41,960 and ratings do matter. I encourage you to visit our 219 00:15:42,000 --> 00:15:45,559 Facebook page imb Podcasts, where you can leave comments or 220 00:15:45,639 --> 00:15:49,240 questions for me. Our website is Itchyanbitchy dot com, where 221 00:15:49,279 --> 00:15:52,720 there are blogs with some of our subjects available for 222 00:15:52,759 --> 00:15:57,080 you to read. As always, thanks to Forrest Winzel, our 223 00:15:57,120 --> 00:16:00,600 producer and composer of our theme music, and the person 224 00:16:00,600 --> 00:16:03,360 who's always there and does all the behind the scenes 225 00:16:03,399 --> 00:16:09,120 work to make this podcast possible. Thank you. Forest Forest 226 00:16:09,200 --> 00:16:12,720 continues to thrive at Peabody Music Conservatory and is in 227 00:16:12,759 --> 00:16:16,600 the middle of his final semester of the Master's program. 228 00:16:17,120 --> 00:16:19,919 If you want to listen to what he's creating, you 229 00:16:20,000 --> 00:16:24,120 can go to his website Forestwinsle dot com, f O 230 00:16:24,240 --> 00:16:26,559 r R E S t w E N t z 231 00:16:26,720 --> 00:16:32,080 e l dot com. Remember that your health is in 232 00:16:32,120 --> 00:16:43,240 your hands.