{"podcast":{"title":"ANXIETY: Let’s Make Sense of This Sh*t","slug":"anxiety-let-s-make-sense-of-this-sh-t-7055152","podcast_index_feed_id":7055152,"rss_url":"https://www.spreaker.com/show/6351689/episodes/feed","website_url":"https://www.spreaker.com/podcast/anxiety-let-s-make-sense-of-this-sh-t--6351689","image_url":"https://d3wo5wojvuv7l.cloudfront.net/t_rss_itunes_square_1400/images.spreaker.com/original/789f27158efd57884c7d121c579f7da5.jpg","author":"Let's Work This Sh*t Out","episode_count":86,"summary":"This show serves skeptical, busy adults (25–55) who want 2–5 minute, evidence-based anxiety resets they can feel in their body immediately—at work, in bed, or before a meeting. We own panic, acute anxiety, nervous system reset, vagus nerve, health anxiety, anticipatory worry, and scenario-specific protocols. We never drift into trauma/CPTSD framing, grief/loss content, or vague \"just relax\" advice. Speed, specificity, and mechanism-in-one-sentence are the brand promise. --- Topics include: Anxiety: Let's Make Sense Of This Shit. Become a supporter of this podcast: https://www.spreaker.com/podcast/anxiety-let-s-make-sense-of-this-sh-t--6351689/support .","last_synced_at":"2026-06-09T12:17:02.683393+00:00","page_url":"https://stenobird.com/podcast/anxiety-let-s-make-sense-of-this-sh-t-7055152"},"episode":{"title":"Desk De-Stress Stretch: Two Minutes to Reset Anxiety","slug":"desk-de-stress-stretch-two-minutes-to-reset-anxiety-at-work","published_at":"2025-06-07T04:30:07+00:00","page_url":"https://stenobird.com/podcast/anxiety-let-s-make-sense-of-this-sh-t-7055152/desk-de-stress-stretch-two-minutes-to-reset-anxiety-at-work","show_page_url":"https://stenobird.com/podcast/anxiety-let-s-make-sense-of-this-sh-t-7055152","url":"https://www.spreaker.com/episode/desk-de-stress-stretch-two-minutes-to-reset-anxiety--66253993","audio_url":"https://dts.podtrac.com/redirect.mp3/api.spreaker.com/download/episode/66253993/desk_de_stress_stretch_two_minutes_to_reset_anxiety_at_work_echo_tts_1.mp3","summary":"Interrupt the physiological feedback loop of workplace anxiety using a two-minute micro-movement routine. Learn how intentional physical resets signal safety to your nervous system to prevent chronic stress accumulation.","meta_description":"Learn a 2-minute desk stretch routine to lower cortisol, break the anxiety loop, and reset your nervous system during the workday.","key_points":["Main idea: Physical tension and mental anxiety form a feedback loop where muscle tightness signals constant threat to the brain","Practical takeaway: Use micro-movements like shoulder rolls and deep breathing to activate the parasympathetic nervous system","Failure mode: Prioritizing performance over well-being leads to chronic physical symptoms like headaches, back pain, and digestive issues","Practical takeaway: Habit stacking—pairing stretches with existing routines like your first coffee—increases the likelihood of long-term consistency","Main idea: Neuroplasticity allows you to retrain your body's stress response through small, cumulative acts of self-care"],"chapters":[{"start_ms":60000,"title":"The Anatomy of Workplace Anxiety","summary":"Understanding how deadlines and notifications create a physical 'tightening knot' in the body."},{"start_ms":120000,"title":"Guided Reset: The 2-Minute Stretch","summary":"A live demonstration of shoulder rolls and breathing techniques to signal safety to the brain."},{"start_ms":360000,"title":"The Science of Microbreaks","summary":"How brief periods of movement interrupt the fight-or-flight response and improve cognitive performance."},{"start_ms":480000,"title":"Breaking the Chronic Stress Cycle","summary":"How long-term tension leads to physical illness and how neuroplasticity can reverse these patterns."},{"start_ms":600000,"title":"Strategies for Consistency","summary":"Practical tips for integrating stretches into a busy workday and using physical cues to remember to pause."},{"start_ms":780000,"title":"Navigating Setbacks and Resistance","summary":"How to maintain a self-care practice even when you feel unmotivated or overwhelmed by work pressure."},{"start_ms":960000,"title":"Final Reflection and Gratitude","summary":"A closing moment to acknowledge the importance of small, intentional acts of resilience."}],"topics":["Workplace Anxiety","Nervous System Regulation","Stress Management","Microbreaks","Neuroplasticity","Somatic Exercises","Self-Care Habits","Occupational Health"],"duration_seconds":1006,"processing_state":"processed","actions":[{"name":"request_transcript","method":"POST","url":"https://stenobird.com/v1/public/podcasts/anxiety-let-s-make-sense-of-this-sh-t-7055152/episodes/desk-de-stress-stretch-two-minutes-to-reset-anxiety-at-work/transcription-requests","description":"Idempotently request low-priority transcript generation for this episode."},{"name":"read_markdown","method":"GET","url":"https://stenobird.com/podcast/anxiety-let-s-make-sense-of-this-sh-t-7055152/desk-de-stress-stretch-two-minutes-to-reset-anxiety-at-work.md","description":"Read the agent-friendly Markdown representation of this episode resource."}]}}