Unwinding Anxiety with Awareness (Part 1): A conversation with Tara and Dr. Judson Brewer
Jun 8, 2023
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Tara and Dr. Judson Brewer discuss anxiety as a habit that can be unlearned through mindfulness. They explore strategies like noting practice, recognizing habit loops, and cultivating self-care. They also touch on the impact of social media on anxiety, the connection between habits and anxiety, and the importance of curiosity in breaking free from habit loops.
Recognizing the habit loop and questioning the rewards gained from worrying can lead to disenchanted behaviors and a shift in habits.
Using mindful awareness to break the cycle of anxiety by realizing that anxiety and worry do not provide any real benefits can disrupt anxiety patterns and allow for healthier alternatives.
Deep dives
Understanding the Habit Loop and the Power of Awareness
The first step is to map out the habit loop by recognizing the trigger, the behavior, and the result. The trigger is the least important part, as the behavior's reward value is what drives it. Awareness is crucial in identifying the behavior, such as worrying, and questioning what is gained from it. By bringing mindfulness and direct experience into the equation, one can become disenchanted with the behaviors that do not provide rewarding results.
Leveraging the Power of the Brain Through Awareness
The second step is to tap into the power of the brain and its capacity to learn. This does not require willpower, as neuroscientists do not include it in the equation of behavior change. Rather, it involves paying attention and recognizing the rewards or lack thereof. Through mindful awareness, one can become disenchanted with behaviors that were once considered rewarding, leading to a shift in habits.
Using Awareness to Break the Cycle of Anxiety
The third step involves using awareness to break the cycle of anxiety. By constantly paying attention to the rewards or lack thereof, individuals can learn that anxiety and worry do not provide any real benefits. This realization helps dismantle the habit loop and allows individuals to challenge and change their behaviors. Through continuous awareness and reflection, anxiety patterns can be disrupted and replaced with healthier alternatives.
The Importance of Remembering and Revisiting Habits
Remembering and revisiting habits is crucial for behavior change. By reflecting on past experiences and the lack of rewards gained from certain behaviors, individuals can reinforce the wisdom and understanding of why certain habits need to be altered. This practice of recalling past behaviors aids in disentangling from them and cultivating a deeper awareness of the present moment.
Unwinding Anxiety with Awareness (Part 1): A conversation with Tara and Dr. Judson Brewer - Anxiety is spiking around the world and we need the radical medicine of awareness to unwind it. In this two-part conversation, Tara and Judson Brewer look at how anxiety is a habit that can be unlearned as we cultivate a curious and kind mindful presence. Jud offers the scientific grounds for this “unwinding”, drawing on his experience as a pioneer and leading researcher in the field of mindfulness and addiction. Together they explore the power of particular mindfulness-based strategies, including noting what is happening, recognizing our habit loops, arousing curiosity and cultivating self-care. They shine a light on the genesis of worrying, how it perpetuates anxiety and ways we can become disenchanted with the habit.
If you’d like to join an online community that is dedicated to reducing stress and easing anxiety with the power of renowned neuroscientist, Judson Brewer’s 3-step methodology, check out the new Mindful Friends Groups at Cloud Sangha.
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