Neuroscientist Dr. Jud Brewer discusses anxiety and relaxation techniques. They explore the rise of anxiety, the power of awareness, curiosity, and compassion, the RAIN practice, non-attachment, and self-compassion. They also delve into shared suffering, understanding anxiety as a natural emotion, managing social anxiety through change and acceptance, and tools for managing chatter.
Read more
AI Summary
AI Chapters
Episode notes
auto_awesome
Podcast summary created with Snipd AI
Quick takeaways
Anxiety can be used as a superpower for productivity by turning 'what if' lists into 'to-do' lists.
Properly managed anxiety can enhance creativity by stimulating new approaches and fresh perspectives.
Anxiety can provide the foundation for building empathy, connecting individuals and fostering understanding.
Anxiety can be harnessed as a catalyst for personal growth and self-discovery, leading to increased confidence and fulfillment in life.
Deep dives
Turning Anxiety Volume Down
Anxiety is a normal human emotion that evolved to protect us. However, the volume of anxiety is often turned up too high. The book 'Good Anxiety' provides science-based approaches to turn the volume of anxiety down, not to eliminate it completely. By understanding that anxiety is a form of energy, we can use it as a superpower for productivity. One technique is to turn our 'what if' list into a 'to-do' list, taking action on each item. This decreases anxiety and increases motivation.
Anxiety as a Superpower for Creativity
Despite anxiety being seen as a hindrance to creativity, it can actually enhance it when managed properly. By utilizing techniques like reframing and creative problem-solving, anxiety can stimulate new approaches and fresh perspectives. For example, individuals with social anxiety can find creative ways to navigate social situations that trigger anxiety. Embracing empathy as a superpower allows individuals to connect with others and provide support, using their own experiences to better understand and relate to others who might be experiencing anxiety.
Empathy Arises from Anxiety
Anxiety, particularly social anxiety, can provide the foundation for building empathy. By acknowledging and addressing their own anxiety, individuals can develop the ability to empathize with others who may be experiencing similar feelings. This common experience of anxiety can break down barriers and foster connection, creating a sense of belonging and understanding. Embracing empathy as a superpower allows individuals to provide support and kindness to themselves and others, cultivating a sense of community and empathy.
Reframing Anxiety for Growth
Anxiety, rather than being avoided or eliminated, can be harnessed as a catalyst for personal growth and self-discovery. By reframing anxiety as a prompt for growth, individuals can view it as an opportunity for self-improvement and development. This perspective allows individuals to push past their comfort zones and take on challenges they may have previously avoided. Embracing anxiety and using it as a stepping stone toward personal growth can lead to increased confidence and a greater sense of fulfillment in life.
Managing Social Anxiety: Embracing Change and Acceptance
Managing social anxiety requires a combination of change and acceptance. The process of change involves challenging and questioning anxious thoughts to actively change them. By questioning the likelihood and consequences of anxious predictions, individuals can gain a different perspective and develop coping strategies. On the other hand, acceptance involves creating distance between oneself and the inner critic. Seeing anxious thoughts as thoughts rather than truths allows individuals to behave in line with their values while carrying their anxiety along. Acceptance does not mean resignation but rather mindfulness and recognition that thoughts and behaviors are separate. By honoring anxiety and determining its usefulness, individuals can choose to take action and live according to their values.
Understanding Social Anxiety and its Distinctions
Social anxiety is characterized by self-consciousness on steroids, creating a perception that something is wrong with oneself. This perception often involves the fear of being judged and rejected if one's perceived deficiencies are revealed. However, social anxiety is a disorder because this perception is either untrue or greatly exaggerated. The threshold for social anxiety disorder is reached when it causes distress or impairment, hindering individuals from living their desired lives. Social anxiety can be summarized as the fear of being exposed or the belief that one's perceived deficiencies will become obvious. It is distinct from other types of anxiety, such as generalized anxiety and OCD, which have their unique thought patterns and behaviors.
Harnessing the Inner Voice: Managing Chatter for a Good Life
Chatter refers to the negative thought loop that can hijack our inner voice. While the inner voice itself is essential and beneficial, chatter occurs when we get stuck in a negative cycle of rumination, worry, or catastrophizing. Chatter can have significant impacts on thinking, performance, relationships, and health. However, there are tools available to manage chatter effectively. One such tool is creating psychological distance by using strategies like distance self-talk, where individuals coach themselves through problems using their name or second person pronouns. Other tools include mental time travel to the future or past, which provides perspective and relief, managing the inner voice and chatter is an ongoing process of self-awareness and experimentation with various tools.
Does anxiety feel like it's spiraling out of control? You're not alone. In this episode, we dive into the neuroscience behind anxiety and gain research-backed techniques to find calm, from embracing acceptance to short-circuiting unhelpful rumination. Hear perspectives on shifting your relationship with anxiety from:
Dr. Jud Brewer
Dr. Wendy Suzuki
Ellen Hendriksen, Ph.D.
Ethan Kross
Discover the surprising upsides of this complex emotion. If you've struggled with overwhelming anxiety or want to transform your mindset, this research-packed episode will give you new tools to unlock relief and resilience.
