Tara Brach

Unwinding Anxiety with Awareness (Part 1): A conversation with Tara and Dr. Judson Brewer

Jun 8, 2023

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.

53:04

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Episode guests

Tara

Judson Brewer

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Quick takeaways

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.

Understanding Triggers and Mental Behaviors in Anxiety

00:40

The Power of Noting Practice in Mindfulness

00:31

Understanding the Relationship Between Triggers, Behaviors, and Results

01:22

The Role of Likes on Social Media and the Brain's Reward Centers

01:55

Introduction

2min

Personal Experiences with Anxiety and the Role of Meditation

23min

Understanding the Collective Nature of Anxiety and the Impact of Social Media

6min

Habits and Anxiety

15min

Exploring Rewards, Behaviors, and Mindfulness

3min

Training Remembrance and Contacting the Felt Sense

3min

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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Tara Brach

Unwinding Anxiety with Awareness (Part 1): A conversation with Tara and Dr. Judson Brewer

Episode guests

Podcast summary created with Snipd AI

Quick takeaways

Deep dives

Understanding the Habit Loop and the Power of Awareness

Leveraging the Power of the Brain Through Awareness

Using Awareness to Break the Cycle of Anxiety

The Importance of Remembering and Revisiting Habits

Understanding Triggers and Mental Behaviors in Anxiety

The Power of Noting Practice in Mindfulness

Understanding the Relationship Between Triggers, Behaviors, and Results

The Role of Likes on Social Media and the Brain's Reward Centers

Remember Everything You Learn from Podcasts