Untangle Unwinding Anxiety: Break the Cycle of Worry and Fear. With Dr. Judson Brewer.
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Apr 22, 2025 
Judson Brewer, a psychiatrist and neuroscientist, dives deep into understanding anxiety, drawing from his expertise and personal experiences. He outlines the physiological signs of anxiety and how they link to harmful habit loops. Judson introduces three transformative gears for changing habits, emphasizing the power of mindful awareness, curiosity, and kindness. He discusses practical mindfulness tools, including the 'hmm' mantra, to foster present-moment curiosity. With insights into how meditation can mitigate anxiety, he offers resources to help listeners navigate their own anxiety journeys.
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From Personal Panic To Research
- Judson Brewer described his personal history of panic attacks during residency and his drive to better help anxious patients.
- That clinical frustration led him to research habit-based treatments and build the Unwinding Anxiety app.
Anxiety As A Habit Loop
- Anxiety is driven by survival-based reward learning: trigger, behavior, reward.
- Worry acts as a mental behavior that reduces perceived threat but actually turns the prefrontal planning brain offline.
Map Your Habit Loop First
- Map your trigger, behavior, and reward to make anxiety patterns visible and changeable.
- Judson used a 30-second habit-mapping exercise with a patient to illuminate avoidance loops.
