Mess it Up Show 447 - FettleMess it Up Show 447 - Fettle
Mess It Up Podcast
Bev joins the Bow Tie Guy to discuss the importan…
30:56•27 Oct 2026
Staying in Fine Fettle: Mindfulness, Grounding and Recovery with Bev
Episode Overview
- Mindfulness and grounding can interrupt anxiety loops and bring focus back to the present.
- The 5-4-3-2-1 method uses all five senses to gently pull the mind away from racing thoughts.
- Reaching out to sponsors, friends and a forever family is crucial, especially when pride makes it feel uncomfortable.
- Living with intention and purpose helps keep emotions steadier and decision-making clearer.
- Prayer, meditation and quiet reflection support Step 11 and help shift reactions from impulsive to considered.
“Reaching out is a theme that we talk about a lot in our recovery and the people that we reach out to.”
Curious about how others steer their sobriety journey? This conversation between the Bow Tie Guy and Bev brings things down to earth with a chat about mindfulness, being grounded and staying sane when emotions spike. The show kicks off with the "word of the week" – *fettle* – a nod to English football and a reminder that recovery isn't just about avoiding bad habits, but about getting into "fine fettle" mentally and emotionally.
From there, the focus shifts to what it actually looks like to calm a racing mind. Bev shares a very real moment of being "stuck in a spot" and caught in a fight-or-flight loop, where her anxiety felt endless. Her counsellor introduced the 5-4-3-2-1 grounding method: five things seen, four things touched, three things heard, two things smelled and one thing tasted.
She explains how this step-by-step focus on the senses pulled her off the mental merry-go-round and back into the present. The Bow Tie Guy adds his own story of dealing with anger and adrenaline after a difficult interaction, admitting his first reaction was, "this person should be punched in the face" – then walking away, reaching out to friends and family and letting time and connection calm his system.
He ties this to Step 11: seeking God "through prayer and meditation" and learning to be still long enough to hear something better than his gut reaction. Together they stress how vital it is to reach out before things spiral, and how being intentional – “purpose-driven”, as he puts it – helps keep life on steadier ground.
They also talk about finding personal spots for quiet, whether that’s a noisy coffee shop, a beach or a mountain view, and using music and worship as part of that focus. If your mind tends to spin out, could a simple grounding tool and a few trusted people be the thing that keeps you in better fettle?
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