{"version":1,"type":"rich","provider_name":"Libsyn","provider_url":"https:\/\/www.libsyn.com","height":90,"width":600,"title":"411 The Neuroscience of Anxiety, Addiction, Over Eating, And How To Break The Habit Loop With Dr Jud Brewer","description":"Anxiety Isn\u2019t the Problem \u2014 It\u2019s the Habit Loop Behind It I recently had a conversation with psychiatrist and neuroscientist Jud Brewer that stopped me in my tracks \u2014 not because it was abstract or inspirational, but because it finally explained something I\u2019ve lived with for decades. Even in long-term sobriety. Even with years of self-work, therapy, meetings, journaling, and personal development. That thing is anxiety \u2014 and more specifically, how anxiety quietly turns into habits like worrying, overthinking, scrolling, information hoarding, procrastinating, and self-judgment. What Dr. Brewer helped me see is this: Anxiety isn\u2019t a personal flaw. It\u2019s a learned habit loop. And once I saw that clearly, everything changed.     Worry Is a Behavior \u2014 Not a Personality Trait One of the most powerful reframes from our conversation was this: Worry isn\u2019t just a feeling \u2014 it\u2019s something we do. Anxiety shows up as a sensation in the body. Worry is the mental behavior we use to try to control that sensation. And here\u2019s the trap: Worry feels productive. It feels like we\u2019re doing something. That tiny sense of relief is enough to reward the brain \u2014 which means the loop gets reinforced. Anxiety \u2192 Worry \u2192 Temporary relief \u2192 Repeat Over time, this becomes automatic. So automatic we don\u2019t even realize we\u2019re doing it. That\u2019s the definition of a habit.     Why \u201cWhy Am I Like This?\u201d Keeps Us Stuck As someone in recovery, I\u2019m very familiar with the idea of \u201cgetting to the root cause.\u201d Childhood trauma, identity, shame, conditioning \u2014 all of that matters. But here\u2019s what surprised me: Dr. Brewer says the \u201cwhy\u201d is often the least important part when it comes to changing anxiety. Not because the past doesn\u2019t matter \u2014 but because focusing on why often keeps us stuck in our heads instead of helping us change what we\u2019re doing right now. When anxiety hits, the more helpful question isn\u2019t: \u201cWhy am I like this?\u201d It\u2019s: \u201cWhat am I getting from this behavior?\u201d That question shifts us from self-blame to curiosity \u2014 and curiosity is where real change begins.     The Default Mode Network (AKA: The Overthinking Machine) We also talked about the brain\u2019s default mode network \u2014 the system that activates when we\u2019re not focused on a task. This network lights up when we: Worry about the future Replay the past Judge ourselves Compare ourselves to others Crave, resist, or ruminate In other words: it\u2019s the \u201cme, me, me\u201d network. When fear (an urge to act now) gets crossed with planning (thinking about the future), we get anxiety. Anxiety doesn\u2019t help us act. It freezes us. That\u2019s why so many high-achievers know exactly what to do \u2014 and still don\u2019t do it.     The Three Gears of Change (This Is the Part That Actually Helps) Dr. Brewer\u2019s work focuses on a simple but profound process he calls the three gears: \u2699\ufe0f Gear 1: Awareness Notice the behavior. Worrying. Scrolling. Self-judging. Avoiding. No fixing. No shaming. Just noticing. If it\u2019s automatic, it\u2019s a habit \u2014 and habits can be changed.     \u2699\ufe0f Gear 2: Ask \u201cWhat Am I Getting From This?\u201d This is the most overlooked step. Not: \u201cWhat should I be doing?\u201d \u201cWhat\u2019s wrong with me?\u201d \u201cWhy can\u2019t I just stop?\u201d But: What is this giving me right now? Safety? Distraction? Avoidance of shame? Temporary relief? When we see clearly that the reward is small \u2014 and the cost is high \u2014 the habit starts to lose its power.     \u2699\ufe0f Gear 3: Find the Bigger, Better Offer This is where things shift. Instead of numbing, distracting, or fighting anxiety, we learn to meet it differently \u2014 and that feels better than the habit itself. That\u2019s where the RAIN practice comes in.     RAIN: A Way to Be With Anxiety Without Escaping It RAIN stands for: R \u2013 Recognize what\u2019s happening A \u2013 Allow it to be there I \u2013 Investigate with curiosity (What does this feel like in my body?) N \u2013 Note what\u2019s happening moment to moment Here\u2019s the surprising part: When we stop trying to get rid of anxiety and simply observe it, it often passes on its own. Cravings peak and fall. Sensations rise and fade. Even when they feel like they\u2019ll last forever \u2014 they don\u2019t.     Action Steps (Try This This Week) If anxiety, overthinking, or procrastination are showing up in your life, try this: Catch the Habit Notice when anxiety turns into worrying, scrolling, or self-judgment. Ask One Question What am I getting from this right now? Practice RAIN Don\u2019t fix. Don\u2019t flee. Just observe. Change the Language Instead of \u201cI am anxious,\u201d try: \u201cI\u2019m noticing anxiety in my body.\u201d Let the Wave Pass You don\u2019t have to do anything for it to end.     Resources Mentioned Unwinding Anxiety by Jud Brewer Trigger\u2013Habit\u2013Outcome Mapping (free worksheet referenced by Dr. Brewer) RAIN mindfulness practice Going Beyond Anxiety program (Dr. Brewer\u2019s advanced work)     Final Thought You\u2019re not broken. You\u2019re not failing. You\u2019re not missing some secret piece of information. Your brain learned a habit \u2014 and habits can be unlearned. With awareness, curiosity, and kindness, anxiety doesn\u2019t have to run your life. It can become a signal \u2014 not a sentence. \ud83d\udc9b Guest Contact Info:  \ud83d\udc4a\ud83c\udffcNeed help applying this information to your own life? Here are 3 ways to get started: \ud83c\udf81Free Guide: 30 Tips for Your First 30 Days - With a printable PDF checklist Grab your copy here: https:\/\/www.soberlifeschool.com \u260e\ufe0fPrivate Coaching: Make Sobriety Stick https:\/\/www.makesobrietystick.com Subscribe So You Don\u2019t Miss New Episodes!   Listen to the episode on Apple Podcasts, Spotify, or Amazon Music, or you can stream it from my website HERE. You can also watch the interview on YouTube. https:\/\/www.youtube.com\/@theonedayatatimepodcast?sub_confirmation=1     Apple: https:\/\/podcasts.apple.com\/us\/podcast\/the-one-day-at-a-time-recovery-podcast\/id1212504521 Spotify: https:\/\/open.spotify.com\/show\/4I23r7DBTpT8XwUUwHRNpB Amazon Music: https:\/\/music.amazon.com\/podcasts\/a8eb438c-5af1-493b-99c1-f218e5553aff\/the-one-day-at-a-time-recovery-podcast   ","author_name":"Sobriety: The One Day At A Time Recovery Podcast","author_url":"http:\/\/odaatchat.com","html":"