Podcast Summary: "How Curiosity Quiets Anxiety with Dr. Judson Brewer"

Podcast Information:

• Title: Science of Perception Box
• Hosts: Dr. Heather Berlin and Dr. Christoph Koch
• Guest: Dr. Judson Brewer
• Release Date: January 16, 2025

Introduction

In this insightful episode of the Science of Perception Box, hosts Dr. Heather Berlin and Dr. Christoph Koch welcome Dr. Judson Brewer, a leading expert in the neuroscience of mindfulness and anxiety. Dr. Brewer, director of research and innovation at Brown University's Mindfulness Center and author of Unwinding Anxiety, delves deep into understanding anxiety's neural mechanisms and how curiosity can serve as a powerful tool to mitigate it.

Understanding Anxiety in the Brain

Dr. Judson Brewer begins by elucidating the nature of anxiety, describing it as a "ramping up of fear of the future" ([03:33]). He explains that anxiety arises from the interplay between two fundamental survival mechanisms:

1. Fear of the Present: Immediate responses to potential threats, such as hearing an unusual noise in a hotel room ([03:33]).
2. Planning for the Future: Anticipating and preparing for future events.

However, when these mechanisms combine—specifically, fear about future uncertainties—it leads to anxiety. This constant worrying "makes our prefrontal cortex go offline", ironically impairing our ability to think and plan effectively ([03:33]).

The Habit Loop of Anxiety

Dr. Brewer introduces the concept of habit loops consisting of three components: Trigger, Behavior, and Reward ([05:46]). In the context of anxiety:

• Trigger: Thoughts like, "Oh no, I'm going to have a panic attack."
• Behavior: Engaging in worrying or avoidance behaviors, such as not driving on the highway to prevent a panic attack ([05:55]).
• Reward: The temporary relief from anxiety, giving a false sense of control ([06:58]).

This loop reinforces anxiety because the behavior (worrying) feels rewarding, even though it ultimately exacerbates the anxiety.

Notable Quote:

“Worrying doesn't actually give us control. It just makes us feel like we're in control because we're doing something as compared to doing nothing.” — Dr. Judson Brewer ([07:34])

Breaking the Anxiety Cycle

Traditional approaches often emphasize willpower, urging individuals to "just stop worrying." However, Dr. Brewer argues that willpower is more myth than muscle, especially since pushing against worrying can intensify it ([09:01]).

Instead, he advocates for mapping out habit loops to recognize the triggers and rewards associated with anxiety ([10:16]). By understanding these loops, individuals can identify how their anxiety-driven behaviors are reinforced.

Example: Dr. Brewer shares a patient story where a man struggling with panic disorder mapped his habit loop:

• Trigger: Thoughts of a potential car accident.
• Behavior: Avoiding driving on highways.
• Reward: Preventing a panic attack.

By visualizing this loop on a sticky note ([16:17]), the patient realized the pattern and began to disrupt it, leading to significant weight loss and long-term anxiety reduction.

Mindfulness: Curiosity and Compassion as Tools

Central to Dr. Brewer's approach is mindfulness, which involves:

1. Awareness: Being conscious of one's thoughts and feelings without judgment ([10:16]).
2. Curiosity: Approaching anxiety with an inquisitive mindset rather than resistance.
3. Compassion: Cultivating kindness towards oneself and others.

Notable Quote:

“Mindfulness is really about being aware of what's happening and bringing a curious, nonjudgmental, compassionate attitude to that.” — Dr. Judson Brewer ([27:24])

Dr. Brewer emphasizes that by paying close attention to anxious thoughts and bodily sensations, individuals can shift their perception from being overwhelmed by worry to exploring their feelings with curiosity. This shift reduces the reward value of worrying, making it less appealing over time.

Practical Applications and Personal Stories

The conversation highlights several practical strategies:

• Mapping Habit Loops: Identifying triggers, behaviors, and rewards to understand and disrupt anxiety patterns ([16:17]).
• Mindful Observation: Paying attention to sensations and thoughts without attempting to change them, allowing them to pass naturally ([20:00]).
• Acceptance: Embracing anxiety rather than resisting it, which diminishes its control over one's life ([29:46]).

Dr. Koch shares his personal experience of achieving a state of non-dual self—a profound sense of connection beyond the ego—which significantly reduced his anxiety around death ([39:15]).

Transformative Insights and Conclusions

Dr. Brewer's research, including a randomized controlled trial of the Unwinding Anxiety app, demonstrated a 67% reduction in clinically validated anxiety measures by training individuals to be curious and attentive to their anxious states ([29:34]).

He underscores the importance of:

• Leveraging Intrinsic Rewards: Shifting from dopamine-driven behaviors to naturally rewarding practices like curiosity and compassion.
• Expanding the Perception Box: Gradually widening one's mental boundaries by embracing mindfulness practices ([22:54]).

Notable Quote:

“We create these habit loops, we blame ourselves, and that gets in the way of us being able to see them as boxes and then open those doors.” — Dr. Judson Brewer ([37:23])

Final Thoughts and Encouragement

The episode concludes with a heartfelt exchange between the hosts and Dr. Brewer, emphasizing the transformative power of mindfulness in overcoming anxiety. Listeners are encouraged to engage with their own perception boxes, map their anxiety loops, and practice curiosity and acceptance to foster greater mental well-being.

Call to Action:

“If you'd like to learn more about your own perception box, spend time this week answering the same Perception Box questions that we asked Dr. Brewer.” — Dr. Heather Berlin ([41:21])

Listeners are invited to subscribe to the Science of Perception Box on YouTube, Spotify, Apple Podcasts, Amazon Music, or their preferred platform to continue exploring ways to redefine their reality through scientific insights.

Key Takeaways:

• Anxiety stems from worry about the future, creating harmful habit loops.
• Traditional willpower methods are less effective; understanding and mapping these loops is crucial.
• Mindfulness, characterized by curiosity and compassion, can significantly reduce anxiety by altering the reward value of worrying.
• Practical strategies include mapping habit loops, mindful observation, and acceptance of anxious feelings.
• Personal transformation is achievable through consistent mindfulness practice and self-awareness.

Resources Mentioned:

• Dr. Judson Brewer's Books: Unwinding Anxiety, The Craving Mind, The Hunger Habit
• Unwinding Anxiety App: A tool to help manage anxiety through mindfulness techniques.

Stay Connected: Subscribe to the Science of Perception Box on unlikelycollaborators.com or your favorite podcast platform to access more episodes and deepen your understanding of how beliefs and neural wiring shape your reality.