Member Log In
Today’s Miracle Moment Is About The Antidote to Anxiety Spirals…
People are more anxious than ever these days. A recent poll by the American Psychiatric Association found that 43% of adults say they feel more anxious than they did last year. And the American Psychiatric Association suggested that anxiety might be more rampant due to the unprecedented exposure that we all have to everything going on in the world.
I’m sure you’ve experienced having a spike in your stress levels after spending just 5 minutes on a smartphone. You could even be staying away from news, but just checking your social media feed can wreak havoc on the nervous system – whether you see people sharing about current events or get FOMO (fear of missing out) after seeing someone’s fabulous travel photos.
You can also get caught in anxiety spirals when worried about the state of the economy, the climate, or the pace that technology is evolving… Or if you’re worried about a family member’s health, or our kids’ future, or finances. The list goes on.
Whether it’s personal or it’s an issue that affects all of us, how can you break out of the anxiety spirals when you’re stuck in them?
A renowned anthropologist and a beloved mentor of mine, Angeles Arrien, had a saying that goes, “Action absorbs anxiety.” The idea is simple – by taking an action, the anxiety and despair you’re feeling about a situation is absorbed – whereas if you just sit and ruminate on a worry, the anxiety grows.
A lot of things are out of our control. By focusing on what you can do, you can shift our internal state, and make a positive and energized step forward.Now, when you’re stuck in anxiety, taking action can feel overwhelming or difficult to do. This is why it’s really important to take a small baby step.
There’s a word in Japanese called kaizen which literally translates as continual improvement.
Using Kaizen, you accomplish the most through small consistent steps, because it is the best way to overcome resistance to change.
The brain often views change with fear, so if you make gradual steps to change, you fly under your brain’s fear radar. And consistent baby steps will actually take you where you want to be farther and faster than trying to do it all.
And so the next time you find yourself stuck in an anxiety spiral, first, put your phone or device away. Put your hand on your heart, your other hand on your belly (calms the vagus nerve) and do some breathing to support your system to regulate. Watch today’s video and let’s do that together…
Try this technique to free yourself from anxiety:
- Put one hand on your heart and the other on your belly
- Breathe in to a count of 4
- Hold the breath lightly for a moment
- Exhale to a count of 8
- Repeat as many times as feels good to you (at least 3-5)
Now bring your attention to the thought that is most triggering the anxiety. Maybe there are a few of them – but focus on what’s strongest. It might be a relationship challenge, or financial stress. Identify what the mind is most hooked on in this moment.
Next, brainstorm – what are some baby steps I could take to support myself in this area right now? Just brainstorm first to get yourself thinking forward. For example, if it’s a relationship challenge, maybe there’s a phone call you need to make or you can take responsibility for your part in a rupture. If you’re in anxiety about finances, look for an empowered baby step you could take, like reviewing your accounts instead of avoiding them.
You can always look to a supportive self-care action you could take – like reaching out to a friend you trust, putting on your shoes and going for a walk outside, taking a bath, or making yourself a cup of tea.
Once you get yourself thinking in terms of positive baby steps, if you still need a boost of help in that area, visualize yourself actually taking the baby step forward. Imagine yourself successfully taking that step. And then do it. Lace up those tennis shoes and walk out the door, or give the friend a call, or whatever it is. Take the baby step. That will propel you into a more supportive energy to move forward in your day.
This week, I invite you to notice if you’re stuck in an anxiety spiral, and if you are, come back to this process and take one baby step forward to absorb the anxiety.
So I’d love to hear your thoughts on what baby steps you can take to shift out of anxiety spirals – please share in the comments. And I’ll leave you with this quote by Aesop: “Little by little does the trick.”
Have a fabulous week – I send you love!
Music Credit: Jim Oliver “Soul Heart Merge”
Thank you Marci, this is what I needed this morning to move me out of a bit of discouragement and back on track with my heart and soul. Blessings to you!
Thank you Marci for that very helpful exercise. I was in the middle of an anxiety attack. I saw your
e mail and watched you share that very good breathing technique. I feel calmer already. I will remember to do this every time anxiety hits.
Rose Marie
This came through at just the right time. Bless you.
Love that, Leslie! More miracles to you.
Thanks Marci for this and also for giving it a name. I have had many downhill spirals so this is a useful way to describe them and a good way to calm my head and get out of my head when they do. Thank you 😊
Hi Rhian,
You can always come back to this exercise whenever you experience an anxiety spiral. Please use it as a tool and consider it as your first baby step to get you out of it. Much love!
Hi Rose,
I am so glad to know that the Miracle Moment found you at the time when you needed it and helped you come out of your anxiety spiral more calmly. It’s a good idea to save and refer to it whenever you need it again. Much love to you!
Marci, thanks that helps a lot.I appreciate that so much.You are always there for us.
Hi Cristina,
Such divine timing! I am glad to know you found this Miracle Moment helpful, and I hope you try the breathing technique whenever you want to move out of discouragement and anxiety spirals.
More miracles to you!
Hi Marci this has helped me to get out of being stuck in panic attacks which have begun recently. Thank You for sharing this! And thank you for the replay or I wouldn’t have been able to find this new technique. I thank God for all of YYOM and the miracles that surround us. ❤️🌹
Hi Bernadette,
So happy to know that the breathing technique helped you when you needed it the most. Much love to you.
I have been anxious because of comments I made in haste that I don’t want to have a negative impact on my interactions with a couple people. This morning I remembered Marci’s do-over technique so I shall do that and also practice just humming when I have the impulse to commment.
Timely
That’s a great idea, Michelle! Finding the technique that works for you and the situation and taking action is the right direction will definitely help you to live more in the Miracle Zone.
Thank you for sharing, this information is very helpful
Glad to know you found the Miracle Moment insightful, Marilyn! Much love.
Be patient.my expectations in the universe not things or people an love
Love your takeaway, Idaleen! Being patient and showing love and care for yourself during the anxiety spiral is so important. And, of course, trusting in the Universe to know that everything will work out for you.
Marci, thanks that helps a lot.I appreciate that so much.You are always there for us.
Thank you for your kind words, Henry! So glad to know you found this Miracle Moment helpful. Much love.
Thank you marci
You’re welcome, Bitumba!
I’m researching stem cell treatments to alleviate the pain that is holding me back from a fruitful, productive and joy filled senior life. There is so little research or recommendations available for reputable stem cell physicians.
My doctors don’t have any information on stem cell therapy and are unwilling to make any recommendations. It would be easy to give up but my intuition strongly says stem cell therapy is the path for me. With so little guidance my anxiety levels soar while trying to research where to go and who to trust.
Participating in this breathing exercise and listening to your voice I felt a calming presence permeate my body. As I am going through the stressful process of researching the information I need to choose the right clinic and right doctor for my stem cell treatment I will use this process to help me stay focused and confident . Thank you, Marcy.
Hi Regina,
Sorry to hear that you’re going through a stressful period in your life. I hope your research journey is miraculous and calmer going ahead. Yes, please use this technique whenever you want to put your attention inward and find your focus. More miracles to you!
Thankyou Marci, I was having fearful thoughts and then saw your message and did the breathing exercise, I feel like even taking the baby step to do the breathing exercise is a Wonderful feeling
That’s right, Barbara! Maybe today’s small baby step was to experience this breathing technique, and I am glad you showed up for yourself. More miracles to you!
Thank you Marci, I am on my way to have my beautiful Golden Retriever have a total hip replacement surgery. I have been so busy getting ready as I have to travel out of state. This calmed me down so I can finish packing and get all the things on my list done calmly and quietly before I leave. My dog got so relaxed even she fell asleep! Much love and gratitude!
I am so happy that this breathing technique and today’s message helped you, Patricia! Sending all the good energy and love to your dog and you for the upcoming surgery and speedy recovery.
Thank you Marci, you are truly giving. Much love to you.
Aww! Thanks for those lovely words, Susie. Much love!
This was wonderful, Marci-thank you. It builds on all the messages & wisdom, you are bring forth all year but particularly on this month focused on intuition. 🙏
Spot on, Dianne! Intuition places such a vital role here because it’ll guide your first baby steps.
thank you Marci I will try to concentrate on it. Today I received such bad news about the lost of vision in my left eye. former eye DR did not addressed the problem because she called it age related, this is a case of discrimination and mall practice.
Louise B
Sorry to hear this, Louise! Sending you love and all the good energy there is in the Universe to support you at this difficult time.
Thank you Marci!
I’m going to make the suggestion for my regional public library to purchase two more of my books; and do the follow up with 4 other libraries in Quebec.
Marci- Thank you so much! Perfect timing!! I really needed this today! ❤️🥰🙏
Glad you found this in a time when you needed it the most, Tianne! More miracles to you.
Heartfelt thanks Marci – the practice immediately calmed me down : ) I’ve been delaying restarting my coaching services after treatment. I’m going to start by revamping the services page on my website and take it from there. In deep gratitude.
You go, Tracey! I hope you find miraculous success in restarting your coaching services.
Thank you yet again for your care and guidance! Your Year of Miracles is the best thing ever as well as all your podcasts and work! It keeps this 80 year old up and kicking!
Love your energy, Lana! Thank you for being part of our Your Year of Miracles community.
Thank you for this exercise. I have recently come through a very serious operation and worry that I won’t be able to be fully healed. This helped me to allow the time it takes and be grateful for my recovery so far. Baby steps. Do my exercises. Stay hydrated! Thank you Marci!
Diane, thank you for sharing your recovery journey with us. I am glad you found this exercise to help you through this. I wish you a healthy and speedy recovery.
thanks totally on point, its been crazy lately, with lack of sleep, deep body pain and an non functioning relationship. Too much for too long, this will help.
Donna
Sorry to hear that you’re going through all of that, Donna. Sending you love and all the good energy there is in the Universe to support you at this tough time.
Marci, this Miracle Moment could not have come at a more perfect time for me. World events, politics, and a major recent life event has created constant anxiety that I thought I had under control but is now impacting my daily actions. I am behind in everything and even read this email a week late! Your simple exercise and a mantra of ‘Small Baby Steps” is just what I needed to hear this morning to break this anxiety spiral. Thank you, thank you, thank you!
Knowing that the mantra has helped you makes me feel happy, Cathylee. More miracles to you!
Thank you Marci, that did the trick.
So glad to know it helped, Colleen!
Thank you Marci, this was wonderful. I do appreciate your incredible generosity to us all through these messages. This was just what I needed today 🙏 thank you so much 😊
I’m glad you find this helpful, Amy! Please feel free to come back to it whenever you need it. More miracles to you.