Why Anxiety is a Habit - and How Curiosity Helps Break the Loop with Dr. Jud Brewer

In this episode, Dr. Jud Brewer explains why anxiety is a habit and how curiosity breaks that habit loop. He explores the difference between the feeling of anxiety and the mental habit of worry, and why curiosity and self-compassion are essential for real change. Drawing from his clinical work and research on digital therapeutics and AI-supported therapy, Dr. Brewer shows how learning from setbacks—and building distress tolerance—helps us recognize progress, unwind shame, and create lasting transformation.

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Exciting News!!!Coming in March 2026, my new book, ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠How a Little Becomes a Lot: The Art of Small Changes for a More Meaningful Life is now available for pre-orders!⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

Key Takeaways

Exploration of mental health and the role of habits in anxiety management.

Discussion of the parable of the two wolves and its relation to neuroscience and habit reinforcement.

Examination of the science of habit formation and the limitations of traditional habit replacement strategies.

Insights into digital therapeutics and the development of app-based mental health treatments.

Analysis of the potential and challenges of AI in therapy, including ethical considerations.

The importance of human connection in therapy and the unique value of human therapists.

The role of curiosity in managing anxiety and the distinction between anxiety as a feeling and worrying as a behavior.

The impact of self-criticism and shame on behavior change and the importance of self-compassion.

Techniques for cultivating distress tolerance and the gradual process of emotional growth.

Mindfulness practices, such as noting, to enhance awareness and reduce reactivity in challenging situations.

For full show notes,⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠click here⁠⁠⁠⁠⁠⁠⁠⁠⁠!⁠

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If you enjoyed this conversation with Dr. Jud Brewer, check out these other episodes:

How to Manage Your Hunger Habit with Dr. Jud Brewer

Habits for Healing Anxiety with Dr. Jud Brewer

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