Knitting for Nervous System Regulation with Alice O’Connell

By Rachel Cline · August 31, 2026

Episode 40 · Radiantly Rooted with Rachel

Some of the most reliable anxiety relief tools don’t look like anxiety relief tools at all. They look like a hobby or a craft. Something you picked up because a colleague told you to, one cold morning on a film set, and never expected would become the thread running through every season since.

That’s what I’m chatting about today with Alice O’Connell, founder of Learn to Knit. In this conversation we get into how powerful knitting can actually be for stress relief and mental well-being.

Listen on Spotify

In this episode:

• From Film Set to First Stitch
• The Practice That Keeps Bringing Her Home
• Screen-Free, Portable, Yours Anywhere
• The Conspiracy of the “Impressive” Knitter
• Permission to Be a Messy Beginner
• Unraveling and Starting Over
• From Student to Teacher
• Two Stories That Stayed With Us
• Showing Up As Yourself
• Say Yes and Trust Your Path

From Film Set to First Stitch

Rachel: welcome back to Radiantly Rooted. I am your host, Rachel Cline, and I have a very special guest with me today. Her name is Alice O’Connell. Welcome, Alice.

Alice: Hello. So lovely to be

Rachel: here. So I’m gonna read her bio really quick. Yes, grateful to have you here. So Alice is a former TV and theater actress. She’s the founder of Learn to Knit, having first picked up the craft on sets like Doctor Who and Silent Witness. Today, she uses her 20-plus years of global teaching experience and her own journey using craft as a sanctuary during breast cancer treatment to show how knitting can cultivate mindfulness, regulate the nervous system, and build self-compassion. So grateful to have you here, Alice.

Alice: Thank you so much for having me.

Rachel: I would love to hear a little bit about your story.

Falling Asleep on a Film Set

Alice: So I started, my kind of professional life as a TV and theater actress. and I was trying to find a way to pass the time on TV sets, that felt calming and grounding, and did not, let me fall asleep, because it’s very easy to fall asleep when you’re up so early, and generally it’s cold and dark when.. Certainly when I was filming TV. Every TV job I seemed to get was in the colder months. and then you’re waiting in a sort of overheated trailer. anyway, one day I failed miserably at that. I fell asleep, and when they knocked for me to say that they were ready, I woke up with a big zip mark across my face, from the warmup coat I was cuddled up in. and so we were furiously rubbing it out of my face on the way to set, and a, a crew member, one of the ADs, said to me, “you should take up knitting. That’s a really good, calming, grounding way to pass the time.”

Not the Traditional Way to Learn

Alice: And, I would’ve been in my very early 20s, so not the traditional, like, learnt at my grandmother’s knee. You know, I was a young adult. anyway, I thought that sounded great and, essentially

The Thread Through Every Chapter

Alice: that began my self-taught journey as a knitter, and I just completely clicked with it, and I’m so grateful that I did, because it has continued to be the thread, if you’ll pardon the pun, that has run through the many different chapters of my life, from transitioning out of one career, which was very much rooted in my, my identity was very much rooted in that career as a, as an actress. And moving out of that, moving to an entirely new country. I’m joining you from Amsterdam in the Netherlands. becoming a parent for the first time. And yeah, and then, you know, just a few years ago, two years ago, going through the diagnosis of breast cancer and The treatment involved in that, and knitting has continually been something that allows me to return back to myself, to ground myself, regulate myself. And on top of that, I’ve had the great privilege of teaching people how to knit all over the world with my prerecorded classes or my online classes, or I teach in person here as well, in Amsterdam. and that has been such a source of joy, and yeah, I mean, the best word is privilege to see people gain in confidence, to welcome joy into their lives through it, creativity, self-esteem. There’s just, just so many.. There’s so many beautiful things that I get to bear witness to, as somebody just guiding them through this process.

Rachel: You’ve had such a rich and layered journey, and it sounds like, you know, you didn’t actively seek out knitting. It kind of landed in your lap, and then now it’s changed your life. And that’s so amazing.

Grateful for What It’s Given Me

Alice: Yeah. Isn’t it? It’s, I, I sometimes think, “What would I have done if I didn’t..” Maybe I would have found something else, some, some other kind of handicraft, but, yeah, I’m so grateful. And I mean, it, it’s, it’s just provided me with so much, and I’m, I’m particularly grateful for the therapeutic, benefits that it, it has offered me throughout my life. you know, even if there’s nothing, you know, dramatic happening, like, you know, chemo, if I have a stressful day, just knowing.. It’s that same thing of when you know you have a therapy session, right? You kind of know that, okay, there’ll, there’ll be an outlet. but knowing that I can just knit, even for half an hour, I know that will allow me to process the day, regulate my breath, tell my nervous system that I can relax, and it will really help me sleep, and yeah, and, ground myself.

The Practice That Keeps Bringing Her Home

Rachel: I was just thinking about that, how that slow and repetitive movement and that singular focus would probably help with that emotional regulation and, like, just a slow, steady pace, something to focus on, connecting to your breath, nothing else you need to do, nowhere else you need to be. And it is very centering, very grounding. And I feel like, you know, when we are navigating those times in our life where things are more challenging, or we’re shifting between roles, like you said, you changed jobs, you changed, you, you become a new parent, and then health scares and, and all of the ongoing things with that, that you had this one practice that could ground you and kind of give you that anchor to bring you back home to yourself again and again. I think it’s so important for everybody to find that thing for themselves that brings you home.

Alice: I completely agree. I completely agree. And I, I, I always say to, to people, that you, you don’t have to.. Obviously, I hope to inspire you to be a knitter. but you just have to try. Like, try, try this. Like, or try that. Or, but find the thing. Absolutely, find the thing for you that allows you to step out of the noise of, you know, we live in such a, a noisy, overwhelming, output-focused, world, and to give yourself the gift of this physical pause button that you can hold in your hands, I think it’s, yeah, I think it’s really important.

The Biggest Surge in 20 Years

Alice: And I’m seeing an increase in interest in it, which is so interesting. I’ve been teaching now for 20-plus years, and, you see little peaks, you know, at different times, whether there’s, economic, instability or, COVID, obviously, lots of people picked up lots of, you know, crafts and so on. But I’m really seeing the biggest surge I’ve seen in the last 20 years, the biggest interest, from people from all different, age brackets, too. And I, I really believe that’s a response to how increasingly digital, our lives are becoming

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Give yourself the gift of this physical pause button that you can hold in your hands.

Screen-Free, Portable, Yours Anywhere

Rachel: I feel like you read my mind. I was just thinking the exact same thing because after, you know, you can learn online, you can use the computer as a tool to help you learn. But then once you learn, you don’t need a screen to do it. You can sit there and it, it’s like.. I don’t know, I feel like sometimes I just need a reset. I just need to get up and go and walk outside and get away from the computer and get away from the phone. And so that offers you that same kind of break and just gives your mind that opportunity to reset.

Alice: Yeah, absolutely. I mean, obviously my prerecorded online classes, yes, you do use that, you use the computer, you use the screen as a way to learn. But absolutely after that, I mean, you, you buy the courses, you have unlimited access to them, so you can come back to it as often as you want.

Take It Everywhere

Alice: But obviously what I’m essentially hoping is that I equip you with the skills, and I tell stupid stories in my classes to help you remember things and so on. And I’m hoping that, yeah, you will shut the computer and go to a cafe, order yourself your favorite drink, have a little knit, or stick a podcast on. It’s my favorite thing to do, listen to podcasts and knit. but that’s the other beautiful thing about knitting, is that you can take it everywhere. You know, it’s not, it’s, it’s not, anchored to a particular space or, even particular equipment. You know, there’s so many different yarns for all sort of different price points and so on. But yeah, I take my knitting everywhere with me. It’s, it’s in my bag, whether I’m waiting for my daughter’s swimming class to finish or I am on a train, or it’s, it’s just, I just love how portable and accessible it is for everyone.

A Somatic Practice, Just Like Yoga

Rachel: Yes, yes. And so my background’s in yoga, and it sounds like to me from, from the way you’re explaining it, it gives you that somatic practice, like that tactile practice to help anchor you in whatever moment you’re in and whatever environment you’re in, whatever setting you’re in. And so just like for me, yoga is that practice. Yoga is that thing that brings me home to myself.

Alice: Mm.

Rachel: And for you, it’s the knitting. And so I just think, like, to your point earlier, it doesn’t matter what your thing is, as long as you find your thing. Have something that brings you back home, and that’s why I love having conversations like this because I’ve seen, like on Instagram, I’ve seen more and more of my friends picking up knitting, and I’m like, wow, to me it looks a little bit complicated and a little bit overwhelming. So what would you just say to somebody who, some of our listeners might be feeling that way, too?

The Conspiracy of the “Impressive” Knitter

Alice: So, as I tell all my students, before we start the very first class, what, in whatever medium you’re learning with me, you are joining us in somewhat of a conspiracy, that everyone who doesn’t knit views knitters as highly skilled, impressive artists, artists really. and the truth is that when I break that down, break down actually how to knit, which is very simple because it’s the same thing repeated over and over. There are, there are only two stitches in knitting. There’s not a huge variation. and once we have we’ve broken that down, and everyone can knit. Everyone can knit within about 30 to 40 minutes of the first class. and so once, yeah, once you’re underway, you will know that we’re not as skilled or, Yeah, we’re, we’re not the geniuses that people think we are. But please don’t tell anyone that. Please just .. and nod when people say, you know, “Wow, I can’t believe you’re knitting. It looks so complicated.” Please just smile and nod, ’cause some of us out here, that’s all we’ve got going for us, so,

Rachel: I love it. I love it. And that rhythm, that repetition, you know, for those of us who are in some kind of messy spot in our lives where we’re outgrowing roles, we’re shifting from one identity to another, I feel like that’s gonna give you some space to kind of, like you said earlier, just to process things.

Alice: Yes. Yeah,

Rachel: absolutely. The repetition, the rhythm.

Why Repetition Feels Safe

Alice: The repetition, I mean, scientifically, to your point earlier, it, when we, when we move our hands, in a repetitive manner, it tells our nervous system that we’re safe, and that in turn calms us and, regulates our breathing, and so on. The other wonderful thing about knitting is it is socially acceptable, so you can do it in any situation. you know, any situations that you find complex or tricky to navigate. I mean, we’ve all been in those situations, a social situation that we need to be at, and yet we are struggling with maybe its boundaries or, or just navigating it. And you can just pull out your knitting, and it creates this little bubble for you, this little space where you are present and you are engaged, but you are also protecting some space for yourself, both physically and mentally. and you can also use it, of course, to say, “Sorry, I’m not, I can’t join this conversation right now, I’ve just got to count stitches,” or whatever it may be. You know? It, it gives you a lot of neutral, safe things to talk about with people. It’s, yeah, it is the gift that keeps on giving.

Permission to Be a Messy Beginner

Alice: But if I may, I just, I just wanted to return to your question about, you know, people, who, who consider it to be complicated and, and may feel intimidated by starting it. because I, it’s a constant, I have, what’s the word? A constant, issue for me that I’m fascinated by that I think I’m noticing, particularly in my in-person classes, that women in particular, we have this, this need for instant perfection. There’s something about sort of seeing everything we do has to meet the societal expectations of, capability or, reliability or.. And I, I find it so interesting that women in particular, not exclusively, but generally are the hardest on themselves to allow themselves that messy beginner stage.

Give Yourself the Space to Try

Alice: and so I would say to anyone listening who is interested but, you know, has that mindset of, “Oh, but what if I’m no good at it,” or whatever, you will be. But you’ve got to, you gotta, you gotta try it. You’ve got to allow yourself that act of self-compassion of being a beginner and, and enjoy that. And it won’t last because you will just get better because it is the same actions again and again. So it isn’t deeply complex, as much as knitters would like you to believe it is.

Rachel: I love that, and that is such a valid point because you’re so right. Women are so hard on ourselves. Mm-hmm. And I was just reading something earlier today, in fact, that was talking about how we tend to, in many situations, we want Approach it. We have such a hard time allowing ourselves to have that beginner’s mindset. We wanna figure it all out, we wanna know all the things. We wanna start at level 10 when-

Alice: Mm ..

Rachel: it takes baby steps to get there. Nobody starts out walking. We all have to start out crawling. But it’s so hard to give ourselves that grace.

Why Mistakes Are Proof of Learning

Alice: Yeah. And I do, I do understand it because, as I say, society does reward us for, being capable. in all sorts of, situations, no matter what your, domestic setup, you know, generally women have a skill set of sort of being the logistics manager of the household and, and so on. So there’s, we, those, those skills are required of us both professionally, personally and so on. But to that point, like, that’s why it’s so important to give yourself the space to not have all the answers, to just go with the flow, to breathe through the discomfort and, and find your way, because that route is the way to real self-esteem and real discovery. I always think, like, wouldn’t it be wonderful if, if we didn’t treat mistakes as, as a, a proof of failure, but instead they were a proof of learning? I, yeah, it’s, it’s something I, I endeavor to help my students with a lot, and

Celebrating the First Row

Alice: I generally just point out to them, you know, it’s very common. They will learn to cast on, which is to create the first stitches. They will knit their first row, and this is all within half an hour, 40 minutes. and, and the whole way through, whether you’re following a prerecorded class with me or in person, I’m checking in. Are you breathing? Where are your shoulders? You know, let’s remember that this is just knitting, and it’s supposed to be relaxing. but yeah, it’s very common that, in my in-person classes in particular, they’ll finish that first row and I’ll say, I’m like, “Wow, you just you just did it. You knitted a first row. Like, the world’s your oyster now.” Yeah, but look at this bit. Why is that bit funny? You know, it’s, so I just keep calling them out on it and yeah, we’ll get there, but shall we just take a second to celebrate the fact that you found that uncomfortable and you kept going, and look what you did? Yes.

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Wouldn’t it be wonderful if we didn’t treat mistakes as proof of failure, but instead they were proof of learning?

The Yoga Parallel

Rachel: I love it. I love it. It’s amazing to me in speaking with you how many parallels there are between knitting and yoga that I had no idea about. Like, to your point about, you know, it’s the same thing over and over again, that’s how it is with yoga too. We just come back to the breath when the mind wanders. We come back to the body-

Alice: Yeah ..

Rachel: when the mind wanders, and that’s the practice, just again and again and again. Yeah. Allowing yourself to accept the moment you’re in, to be in the moment you’re in, to sit through discomfort with your breath and your body, and it sounds like knitting teaches you that same level of patience and grace, just in a different, different but similar way.

Alice: Yeah. You’re absolutely right. In a different, different mode because I will say, you know, I, I love, doing a yoga class, but I am definitely, I find it harder to, to train my brain to not use that time to, like, make lists or make plans you know? So, Yeah .. yeah. It’s, it’s similar but different, for sure.

Unraveling and Starting Over

Rachel: That makes sense. That makes sense. So, like, later on, after students are beginners and they’ve gotten through, you know, nitpicking their mistakes, let’s say you’re a more advanced knitter and you do make a mistake, you can unravel it and start over. Is that right?

Alice: Yes, absolutely. Yeah. You can totally undo your stitches. you can unravel the yarn. and the beautiful thing about that is you’re not ruining anything, you’re just taking the yarn back to its essential form, which is, leaves you with so much potential. So yeah, nothing, nothing bad happens. It’s, .. And the more mistakes you actually make, I actually think that’s the best way to learn, because if, if you didn’t make any mistakes as you were learning, then you’re going to sort of, you know, embark on, you know, a big ambitious project, say like, say a sweater, and that first mistake that you make is going to completely derail you. Whereas if you’ve made a funny lumpy scarf, you know, a less lumpy cushion cover, you know, that journey you have understood so much more about, you know, what is happening, where the yarn is coming through, and you’ve also built up your own confidence and through the experience of recovering.

Rachel: And I think that parallels so much about our journey through life as well. You know, we go through life, we hit bumps in the road, we take detours, we make mistakes, and I think it’s so important to recognize that it’s all part of the journey, that none of those are, are mistakes. We can unravel and start over and come back to the moment we’re in, be fully present, and then just take the next step forward, take.. do the next thing.

Learning to Finish the Sentence

Alice: Absolutely. Absolutely. We.. Yeah. It, it’s, resilience is a great skill in all different sort of areas of life, and the more that we learn to trust ourselves and learn that, .. So when I, when I was going through breast cancer treatment, not to make it too dark and heavy, but.. which it isn’t dark, ’cause I was very luckily, you know, successfully treated. but I would be remiss from not saying to anyone listening, please do check yourself, ’cause it was a lump I found myself and actioned. but when I was going through that experience, I was dealing with, obviously, a lot of anxiety. your mind wanders, spirals, while waiting for results and so on. And I learnt this skill, where you have to finish the sentence. So you allow yourself to have the worry, you know, what if it’s cancer? And then the next, you have to finish the sentence, “Well, I will get treatment.” You know, I had to learn how to, don’t stick on the worry, let’s complete the sentence. and I think that you can apply that to, to all things in life, because pretty much everything is manageable.

Rachel: That’s a really powerful shift. Thank you for sharing that.

Alice: Yeah, it’s quite all right. Yeah. I, I hope it’s not too, too heavy, yeah. Yeah.

From Student to Teacher

Rachel: No, no. We’ve got, .. We talk about everything here, and so I’m grateful that you are on the other side of that journey- Yes, me too and, yes, for sure. So how did you transition, not to.. I’m not making light of the conversation at all, No, no, no. It’s .. how did you transition from being a knitter yourself to teaching and guiding other people on this path?

Alice: so it, it became it was very organic because, I.. So I started to learn to knit, and then friends of mine, were so intrigued by it, so they started asking me if I could teach them. And then it became friends of friends. in fact, what it started out as in my, flat, or apartment in London, I would invite friends over and I would say, “Just bring something nice for everyone to eat,” you know, a biscuit or a bit of cake or whatever, and we’d have this table full of stuff. And everyone would arrive, you know, in London off, off the tube, off their busy day, sort of shoulders up here. and I would teach the class, and, it would, this sort of zen would fall, which I’m sure you’ve seen in yoga classes too, this sort of ahh breath would just.. And suddenly everyone’s collectively breathing together. and then one day, as I say, it became then friends of friends,

“Oh, I Think I’m Actually a Knitting Teacher”

Alice: and then one day my husband came home from work and said to me, “Could I talk to you in the kitchen?” And he said, “You don’t know anyone in the living room. Like, they’re all strangers. so it’s probably time to formalize this.” And so, so that’s how I ended up being like, “Oh, I think I’m actually a knitting teacher.” and so then I started sort of charging and, you know, traveling around and, doing private classes and so on. And then I was, invited by what was then a famous knitting store in the, in London. It’s no longer there unfortunately. but I was invited to come and teach there. And, it just kind of grew and grew and grew. And then I moved to Amsterdam and I, you know, continued with private classes and was cycling around the city teaching people in their houses and, yeah. And then when I had my daughter, I, I, arranged with spaces in my area to, to host group classes. And yeah, that, here we are. Oh, and, and then the, the online classes all sort of started from COVID, because- Oh .. I was teaching in person group classes, and then literally I think I had a class, and then the day, a day later the first lockdown happened. Okay.

How COVID Sparked Learn to Knit

Alice: And, obviously this anxiety that we’d all experienced was building and building. And at knowing how therapeutic knitting is, I was offering free online classes. and I’d sort of rigged up a, you know, a camera over my hands and, and so on. And then my husband who his background is in editing and directing- He was hearing me teach, and he said, “You know, we could film these because you’ve been teaching so long, you’ve got your own kind of perspective and patter and so on.” And so that’s what we did. We, we filmed them and made them digitally, you know, available. And yeah, so people can access them. They can, you know, learn to knit in their pajamas, on their sofa, on a train, wherever they want to be. And, yeah, so that’s where Learn to Knit came from, the actual platform that I offer All sorts of classes now. It’s, yeah, it’s kind of mad.

Rachel: That’s so.. I just love how life unfolds. Like, you know, and, and just that it just kind of evolved. This was something people wanted, you were just offering it from your heart, and now you get to serve even more people because of the internet. And so I do have Alice’s, website. I will be sharing that in the show notes, so be, be sure to check that out, and go check out all of her offerings online so you can learn to knit with her. Alice, before we started chatting, you were sharing a transformation story from one of your students. Is that something you would like to share here, or do you have another story you’d like to share, or..?

Two Stories That Stayed With Us

Alice: yeah. I, I was sharing how, you know, people will come to my classes, you know, expressing that they’re interested in learning to knit, and maybe it was something that, they initially learnt with their grandmother or, something they’ve always wanted to do, or they’ve seen a piece of knitwear that they want to be able to, to make themselves. But as the classes go on, and these are either my online classes or my in-person classes, so where we’re actually having conversation, because knitting is an intimate practice, you know, it’s.. you, you create a, a really gentle space that you’re sharing with each other. invariably, my students share what really brought them to, a knitting class, which can be anything from, .. There was one lady who her therapist had recommended that she learn to knit after she had gone through, a very intensive medical procedure. it was, it was a form of blood cancer, and it required her to be isolated for a long period of time, and that the isolation had actually created a, a trauma. it, it almost more so than, you know, the actual, medical issue. And so, yeah, she had come to learn, to learn a coping mechanism that was healthy and that, portable and she could use whenever was needed. and I mean, that was many years ago, and she still sends me pictures of things she’s making and knitting groups she’s joined. It’s, it’s really beautiful.

“All I’m Doing Is Knitting”

Alice: And then most recently, I had a private class with, a student who is based in New York, who had learnt to knit with my self-paced, online course, and she had been sending me pictures of scarves she’d been making and so on. And then she happened to be coming to Amsterdam and asked if she could have a private class together, and it was in that class that she shared that she actually picked up learning to knit because she was recovering from a brain tumor And, she needed to do something to improve her hand-eye coordination. and she had then.. So she’d been learning with my course, which is a four-lesson course. It takes you from complete beginner to intermediate. So she built lots of skills up, but she said she sort of just, she started at 3:00 in the morning. She said, “I found this, your course. I started, and I kept going until,” she said, “about 5:00 that morning,” or something.

“Please Keep It Up”

Alice: And, she went to see her neurologist, you know, sort of next checkup several months after her surgery, her successful surgery to remove her brain tumor, and he apparently said, “I don’t know what you’ve been doing, but your recovery is insane. Like, I’ve never seen anybody recover so quickly.” And she said, “Well, all I’m doing is knitting.” And he said, “Well, please keep it up because it is, it’s helped you in leaps and bounds, and, I’ve never seen anything like it,” which, which was extraordinary. Which, I mean, as I say, I know from my own experience, I know, you know, some of the science about the repetitive nature and the regulation and so on, but to hear, I don’t know, to hear so many stories like that, I mean, that particular story obviously really stands out. But, yeah, it’s, as I say, it’s, it’s a real privilege to be, in any small way, a part of any kind of therapeutic journey and helping people find something that serves them It’s,

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I don’t know what you’ve been doing, but your recovery is insane. She said, “Well, all I’m doing is knitting.”

Rachel: it’s really true It’s amazing that you can create that safe space. It is beautiful. And, and the fact that you’ve created a strong enough bond with your students that they’re showing you things they’ve created long after they’ve finished your program, and staying in touch with you, Yeah and really telling you how you’ve impacted their life on this deep soul level, like, that is just so.. What a gift to be able to Yeah .. that with the world. It really,

Showing Up As Yourself

Alice: it really is. The emails that come in are amazing. I mean, the fact that, you know, I’m teaching people all over the world is mind-boggling, you know? And I wake up in the morning, and I have, you know, I see that somebody, you know, in Australia or, somebody in Arizona, or recently somebody in Ukraine, you know, has, bought the course. Like, that, that’s amazing. But yes, you’re right. The, the fact that people share with me what they’re making and.. I think some of it is because in my prerecorded classes, I do just chat away like this. you know, but there’s no kind of formality. I do laugh, and I do check in with people because I’ve been teaching so long that I know where the points are that people are forgetting to breathe or their shoulders are up by their ears, you know. and so I get a lot of people saying, “I’ve done your course, and I, I just feel like I know you.” And they kind of do ’cause I’m the same.

Rachel: I love that. I love that. I just feel like, you know, there’s no need to wear a mask. Just show up as we are. Yeah. And I mean, it can be easier said than done at certain times, but, I love that because the face that you’re showing to the world is the face you’re showing to yourself, and-

Alice: Yeah

Rachel: that’s just beautiful.

Who Knew Life Would Turn Out Like This

Alice: Yeah. No, it’s, it’s.. Yeah, and as you say, who knew that life was going to turn out like this? I was so focused on being an actor. I was.. You know, since I was a child. And, and I had an amazing experience as an actor, but if you’d have said to me that day that somebody suggested I learn to knit, and then you’ll move to Amsterdam, and you’ll start a website teaching people all over the world, I would’ve just would’ve been like, “What?”

Say Yes and Trust Your Path

Rachel: And I think that’s why we have to be so open-minded to the journey in front of us, and just take the next step and then the next aligned step. Absolutely. Because when we try to figure everything out, even though it can feel uncertain not knowing where we’re going, look at what can happen when you just trust your path in front of you.

Alice: Absolutely. Absolutely. And I, I really think that in all things, going back to what we were talking about earlier about you know, you hope everyone can find something that gives them this kind of, reconnecting therapeutic process, whether that be yoga, whether that be crochet, knitting, cross-stitch, whatever it may be. but yeah, I mean, that’s exactly it. You’ve, you’ve got to, in all things, you just say yes. Just like, let’s give this a go. Let’s be open. Let’s be curious. Yeah, and I, I don’t think you can go too wrong. No .. and your instincts will always tell you, you know? And, but yeah, it’s definitely the more we can experience, the more we can form our tastes and likes and values and so on.

Rachel: Yes, yes. And that’s so important to really figure out who we are along this journey, too. You know?

Getting Comfortable in the Uncomfortable

Alice: Yeah. Yeah, absolutely. Yeah, and, and, if we don’t challenge ourselves, you know, and obviously I’m not .. In terms of learning to knit, like, the challenge, it I totally, respect that for people learning something new as an adult, I see it. It’s uncomfortable. I get that. but really in the grand scheme of things, that’s obviously not, you know, one of the greatest challenges in life. But the more we expose ourselves to that, the more we learn what we’re made of, the more we develop our resilience, the more we, get comfortable in the uncomfortable. and that is just such a superpower.

Rachel: I totally agree with you there. Expanding our comfort zone and, and just expanding that capacity is so important, and builds resilience, builds confidence, builds self-trust.

Alice: Yeah. Yeah, it really does. Yeah.

Alice’s Closing Words

Rachel: Well, Alice, this has been such an enlightening conversation today. I’m so glad that you were able to join us. And to all of our listeners, I will be sharing Alice’s links in our show notes, so be sure to connect with her, check it out, learn to knit when you’re ready. And, Alice, would you have anything on your heart that you would like to leave our listeners with? I know you’ve shared a lot already.

Alice: I think really just reiterating, to be honest with you, that, like, just if you’re curious about something, whatever it may be, give it a go. Give yourself that space, because what’s the worst that can happen? I mean, in terms of knitting, you end up with a lumpy, bumpy scarf. Like, that’s, that’s the worst. That’s as bad as it gets. so I would, I would just .. But the best, let’s ask ourselves, what’s the best that could happen? Which could be that you discover a different, world of creativity, a different skill set, and a whole, like, yeah, universe of, of self-esteem just, just waiting for you.

“

What’s the best that could happen?

A Joy to Share

Rachel: I love that. Thank you so much. What an insightful conversation today, and I know that it’s going to really benefit all of our listeners, so thank you so much. Yeah.

Alice: Thank you so much for having me. It’s been a joy.

If this one moved something in you, I’d love for you to hear the whole conversation and come tell me what stayed with you.

About Alice O’Connell

Former TV and theatre actress Alice O’Connell is the founder of Learn to Knit, having first picked up the craft on sets like Doctor Who and Silent Witness. Today, she uses her 20+ years of global teaching experience, and her own journey using craft as a sanctuary during breast cancer treatment, to show how knitting can cultivate mindfulness, regulate the nervous system, and build self-compassion.

Website: learntoknit.nl
Self-paced beginner course: learntoknit.nl/pre-recorded-knitting-lessons
Pinterest: nl.pinterest.com/learntoknitonline
Instagram: instagram.com/woolandwaterltd

Frequently Asked Questions

Can knitting actually help regulate your nervous system?

Yes. Repetitive, rhythmic hand movement is one of the simplest signals you can send your body that it’s safe, which is part of why knitting can have a calming effect similar to other mindfulness practices. Alice O’Connell has taught this for over twenty years and uses it as her own regulation tool.

How long does it take to learn to knit?

Alice’s students knit their first row within thirty to forty minutes of a first class. Knitting is built on just two stitches, so the learning curve is far shorter than most beginners expect.

I’m worried I’ll be bad at it. Is that normal?

Completely normal, and something Alice sees most often in women specifically. The instinct to demand instant perfection is real, but it’s also the exact thing worth practicing letting go of. A mistake in knitting can always be unraveled and started over, which makes it one of the lower-stakes places to build that muscle.

Is knitting similar to a yoga or mindfulness practice?

In several ways. Both bring you back to the present moment through repetition, both give your body something concrete to focus on, and both ask you to sit with discomfort rather than avoid it. Alice describes knitting as its own somatic practice, portable in a way a yoga mat isn’t.

Where can I learn more or take a class with Alice?

Alice’s self-paced beginner course and full offerings are at learntoknit.nl. If you’d rather find your own version of this kind of grounding practice, that’s exactly what we get into every week here on Radiantly Rooted.