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A step-by-step plan clinically proven to break the cycle of worry and fear that drives anxiety and addictive habits

 

We are living through one of the most anxious periods any of us can remember. Whether facing issues as public as a pandemic or as personal as having kids at home and fighting the urge to reach for the wine bottle every night, we are feeling overwhelmed and out of control. But in this timely book, Judson Brewer explains how to uproot anxiety at its source using brain-based techniques and small hacks accessible to anyone.

 

We think of anxiety as everything from mild unease to full-blown panic. But it's also what drives the addictive behaviors and bad habits we use to cope (e.g. stress eating, procrastination, doom scrolling and social media). Plus, anxiety lives in a part of the brain that resists rational thought. So we get stuck in anxiety habit loops that we can't think our way out of or use willpower to overcome. Dr. Brewer teaches us map our brains to discover our triggers, defuse them with the simple but powerful practice of curiosity, and to train our brains using mindfulness and other practices that his lab has proven can work.

 

Distilling more than 20 years of research and hands-on work with thousands of patients, including Olympic athletes and coaches, and leaders in government and business, Dr. Brewer has created a clear, solution-oriented program that anyone can use to feel better - no matter how anxious they feel.

 

Table of Contents

 

Introduction ix

PART 0 Understanding Your Mind

1 (50)

Chapter 1 Anxiety Goes Viral

3 (12)

Chapter 2 The Birth of Anxiety

15 (12)

Chapter 3 Habits and Everyday Addictions

27 (10)

Chapter 4 Anxiety as a Habit Loop

37 (14)

PART 1 Mapping Your Mind: First Gear

51 (52)

Chapter 5 How to Map Your Mind

53 (12)

Chapter 6 Why Your Previous Anti-Anxiety (and Anti-Habit) Strategies Failed

65 (10)

Chapter 7 Dave's Story, Part 1

75 (9)

Chapter 8 A Brief Word on Mindfulness

84 (9)

Chapter 9 What Is Your Mindfulness Personality Type?

93 (10)

PART 2 Updating Your Brain's Reward Value: Second Gear

103 (54)

Chapter 10 How Your Brain Makes Decisions (Why We Prefer Cake to Broccoli)

105 (12)

Chapter 11 Stop Thinking: Dave's Story, Part 2

117 (7)

Chapter 12 Learning (and Growing) from the Past

124 (12)

Chapter 13 Fixing the Fix: Dana Small's Chocolate Experiment

136 (7)

Chapter 14 How Long Does It Take to Change a Habit?

143 (14)

PART 3 Finding That Bigger, Better Offer for Your Brain: Third Gear

157 (104)

Chapter 15 The Bigger, Better Offer

159 (14)

Chapter 16 The Science of Curiosity

173 (13)

Chapter 17 Dave's Story, Part 3

186 (11)

Chapter 18 What's Good About Rainy Days?

197 (10)

Chapter 19 All You Need Is Love

207 (9)

Chapter 20 The Why Habit Loop

216 (10)

Chapter 21 Even Doctors Get Panic Attacks

226 (13)

Chapter 22 Evidence-Based Faith

239 (11)

Chapter 23 Anxiety Sobriety

250 (11)

Epilogue Six Years and Five Minutes 261 (4)

Acknowledgments 265 (4)

Notes 269 (8)

Index 277