In this conversation, Jay Miralles explores the pervasive nature of worry, stress, and anxiety, emphasizing how these feelings often stem from our brain's survival instincts. He discusses the common triggers of worry, such as money, work performance, and family dynamics, and offers practical techniques to manage these feelings. Miralles introduces the concept of layers of control, highlighting the importance of focusing on what we can control to reduce anxiety. He concludes with strategies to reset the nervous system and regain clarity and peace in life.
ACTION STEPS:
Big Idea: Your practical, proven, repeatable worry-list exercise.
Write Down 2–3 Things You’re Worried About Today
- “Name it so you can tame it. You can’t fight shadows — you have to put them in the light.”
- Examples to give:
- “Is this deal going sideways?”
- “What if I disappoint someone?”
- “What if I’m not enough?”
- “What if my kid is struggling?”
Why writing works (Brain science simplified):
- Writing moves the thought from the emotional brain to the logical brain.
- The emotional brain reacts. The logical brain evaluates.
- “The moment you write it down, you take the power back.”
Step 2 — Revisit it in 24–72 Hours
- “This step is important. Because evidence destroys anxiety.”
- Most of the time you realize:
- It never happened.
- It wasn’t as bad as you feared.
- You handled it.
- It passed.
Step 3 — Build a “Proof Folder”
- Over a week or two, you’ll start noticing patterns:
- 90% of the things you fear never happen.
- The 10% that do? You handle them better than you thought.
Step 4 — Redirect the Energy
- Worry is energy with no direction. Give it direction.
- Suggestions:
- Rucking
- Taking the next step
- Calling someone
- Prayer, meditation
- Focusing on what you control
- Creating a plan
Why this works physiologically:
- Taking action reduces cortisol
- Movement increases dopamine and endorphins
- Breathing slows the amygdala
- Writing activates problem-solving regions
