Anxiety disorders are on the rise globally, with an estimated 284 million people affected. While many try to “talk themselves down” from anxiety or panic attacks, these efforts rarely work long-term, and this is what Judson Brewer’s book comes to address. That’s because anxiety is a habit wired into our brains. Thankfully, Judson Brewer, a psychiatry and neuroscience expert, provides a science-backed approach to unwinding anxiety in his acclaimed book “Unwinding Anxiety“.
Understanding Judson Brewer’s Expertise and New Book on Anxiety
Judson Brewer, MD, PhD, is a thought leader in habit change and the mechanisms underlying addiction. He combines his expertise in psychiatry with decades of meditation practice. Brewer is the Director of Research and Innovation at Brown University’s Mindfulness Center and associate professor in its medical school.
Brewer has given popular TED talks on mindfulness and breaking bad habits, which have been viewed over 6 million times. He’s known for his pioneering research using mindfulness training to help people overcome addictions.
His book “Unwinding Anxiety” applies Brewer’s scientific insights about habits and the brain to address the rising anxiety epidemic. Released in 2022, this book provides readers with a practical, evidence-based approach to managing anxiety based on Brewer’s clinical experience and neuroscience research.
Unwinding Anxiety by Judson Brewer applies new scientific findings about anxiety to provide practical tools for overcoming it.
Unwinding Anxiety: A Proven Approach to Breaking Free from Anxiety
The core premise of “Unwinding Anxiety” is that anxiety is a habit wired in our brains. Like any habit, anxiety manifests through trigger-behavior-reward loops. The book introduces techniques to disrupt these anxiety loops and “unwind” anxiety.
Brewer explains how anxiety arises from unconscious evolutionary instincts related to survival. While our rational minds know there’s no real threat, ancient fear circuits still get activated and drive anxious thinking.
Importantly, the book delimits strategies that don’t work for anxiety, like venting emotions or endless rumination. Brewer then outlines his tested approach:
- Recognize anxiety as a habit
- Map out your personal anxiety triggers and responses
- Use mindfulness to disrupt associated reward circuits
- Create space for new, healthy habits to form
By seeing anxiety as a habit we’ve unconsciously cultivated, we gain power over it. Brewer provides tips to identify anxiety loops so we can respond differently.
A Wealth of Science-Backed Tools To Rewire Your Brain
A huge draw of Brewer’s anxiety book is how he breaks down complex neuroscience in a relatable way. He helps readers understand brain functions related to anxiety, like the prefrontal cortex and amygdala.
The book contains powerful metaphors, like picturing your brain as a house share between “upstairs” and “downstairs” roommates. The upstairs prefrontal cortex tries to keep things orderly, while the reactive downstairs amygdala causes anxiety chaos.
Beyond explaining the science, Brewer equips readers with evidence-based tools to short-circuit anxious impulses and establish healthier habits. These include:
- Urge surfing: Mindfully observing anxious thoughts without getting carried away by them.
- RAIN: A mindfulness exercise to Recognize, Allow, Investigate, and Note anxiety.
- Curiosity: Generating interest in anxiety sensations vs. reacting with frustration.
- Self-compassion: Responding to anxiety with understanding, not judgment.
Brewer also shares relatable personal stories of clients learning to implement these techniques to manage anxiety symptoms. The book concludes with guidance on creating long-term lifestyle changes so anxiety gains less habitual power.
Notable Excerpts from Judson Brewer’s Unwinding Anxiety
Here are some standout quotes and passages from “Unwinding Anxiety” that capture Brewer’s engaging writing style and ability to demystify anxiety:
“Trying to talk yourself out of being anxious or worrying is about as effective as trying to talk yourself out of being hungry when you see a pizza.”
This analogy highlights the futility of logic alone in calming anxiety. Brewer emphasizes addressing the root habits.
“It’s not the situation that triggers anxiety; it’s your relationship to the situation that does.”
Brewer advocates observing anxiety triggers mindfully without instantly reacting. Our response matters more than the trigger itself.
“You can’t stop anxiety if you don’t first know it’s there. It’s like trying to catch a ninja when the lights are off.”
We must cultivate mindfulness to recognize anxiety arising before habitual responses take over.
“Compassion greases the wheels of change by overriding the brakes our inner critics want to apply.”
Self-judgment makes anxiety worse. Treating ourselves with care enables growth.
Judson Brewer’s Book is An Essential Resource for Managing Anxiety through Awareness
In our fast-paced, uncertainty-filled world, anxiety has become a public health crisis. Thankfully, Judson Brewer’s book “Unwinding Anxiety” provides readers with a roadmap to break free from anxiety’s grip.
By elucidating anxiety’s habit loops and equipping readers to disrupt these patterns, Brewer gives us agency over anxiety we didn’t have before. The book’s prescriptive mix of science, case studies, and practices makes it engaging and highly applicable.
Whether you struggle with an anxiety disorder or more sporadic symptoms, “Unwinding Anxiety” is an essential resource along with our other book recommendations. Brewer makes neuroscience accessible and actionable, empowering us to rewire our brains for greater peace and purpose.
