The Courageous Life

Unwinding Anxiety | Dr. Jud Brewer

Oct 13, 2023

Dr. Jud Brewer, a leading expert in stress and anxiety, discusses the landscape of anxiety in society and the effectiveness of common approaches to tackling anxiety. He shares insights from his work in neuroscience and offers practical ways to break the habit of anxiety. The podcast also explores the relationship between anxiety and success, the importance of cultivating positive qualities, and provides tips on how to start approaching anxiety differently.

01:00:36

Episode guests

Jud Brewer

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Episode notes

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Quick takeaways

Worrying reinforces anxiety as a habit, even though it doesn't provide more control or reduce uncertainty.

Traditional cognitive techniques may not be accessible during anxious moments due to the prefrontal cortex going offline.

Integrating mindfulness and awareness disrupts the habit loop of anxiety, providing a greater sense of control and understanding of its unrewarding nature.

Deep dives

Anxiety is a Habit Loop Reinforced by Worrying

Anxiety triggers the mental behavior of worrying, which creates a feeling of control or distraction in the present moment. However, worrying doesn't actually provide more control or reduce uncertainty. The habit of worrying is reinforced by the belief that it helps, leading to anxiety becoming a habit. Recognizing this mechanism can be helpful in treating anxiety.

Introduction

3min

Insights on Anxiety as a Habit and Breaking the Cycle

8min

Understanding Anxiety and Uncertainty

29min

Exploring the Felt Sense and the Pleasure Plateau

3min

Developing Positive Qualities and Overcoming Harmful Habits

3min

The Relationship Between Anxiety and Success

12min

Getting Started with a Different Approach to Anxiety

3min

Today's episode is the first in a new stress and anxiety series we're doing on the podcast.

Over the coming weeks we'll share deep, informative, and practical conversations with some of the leading experts in these arenas.

Each episode will offer insight into how to work with these very common (and often challenging) aspects of our lives more effectively and in ways that lead to greater calm, balance, and wellbeing.

And today I am thrilled, because Dr. Jud Brewer is back on the show to kick things off.

Jud is an addiction psychiatrist and a leader in fields of habit change, mindfulness, and anxiety.

In today's powerful three-part conversation we’ll dive into Jud's work and highlights from his groundbreaking book: Unwinding Anxiety.

In part one, Jud will paint a picture of the landscape of anxiety in our culture and will tease out what it is, and what it’s not.

In part two we’ll discuss why some of the common approaches to alleviating anxiety may not be so effective - specifically when it comes to lasting change.

And in part three, Jud will share illuminating insights from his work in neuroscience that shed light on what works for unwinding anxiety in lasting ways.

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Find this episode inspiring? Here are past conversations with Jud we think you’ll love:

More about Jud:

Dr. Jud Brewer is a NYT best-selling author and thought leader in the field of habit change, who blends over 20 years of experience with mindfulness training and a career in scientific research. He is passionate about understanding how our brains work, and how to use that knowledge to help people make deep, permanent change in their lives — with the goal of reducing suffering in the world at large. He is the director of research and innovation at Brown University’s Mindfulness Center. Additionally, he is the executive medical director of behavioral health at Sharecare. Dr. Jud has developed and tested novel mindfulness programs for habit change for anxiety, emotional eating, and smoking (Unwinding Anxiety, Eat Right Now and Craving to Quit). For more, visit: drjud.com

Announcing the 5-Day Transforming Stress Challenge!

In addition to the Stress and Anxiety Series on the podcast I am launching a new 5-day challenge in November: Transforming Stress for greater calm, balance, and wellbeing.

From November 13th-17th I will share bite-sized recorded practices that include some of the most effective teachings, mindset tools, and meditations I’ve come across for working with stress and anxiety over my career.

And to conclude the challenge I will host a Stress Masterclass where we will have the opportunity to practice together live.

Sign up now: practicingcourage.

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