{"id":26957,"date":"2026-09-02T10:32:53","date_gmt":"2026-09-02T16:32:53","guid":{"rendered":"https:\/\/resources2.soundstrue.com\/?p=26957"},"modified":"2026-09-02T10:36:13","modified_gmt":"2026-09-02T16:36:13","slug":"judson-brewer","status":"publish","type":"post","link":"https:\/\/resources2.soundstrue.com\/blog\/judson-brewer\/","title":{"rendered":"Judson Brewer On Unwinding Anxiety And Ending The Worry Loop"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"26957\" class=\"elementor elementor-26957\" data-elementor-settings=\"[]\">\n\t\t\t\t\t\t<div class=\"elementor-inner\">\n\t\t\t\t\t\t\t<div class=\"elementor-section-wrap\">\n\t\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-f7c2e7e elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"f7c2e7e\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t\t\t<div class=\"elementor-row\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-5b30533\" data-id=\"5b30533\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-column-wrap elementor-element-populated\">\n\t\t\t\t\t\t\t<div class=\"elementor-widget-wrap\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-a9220c0 elementor-widget elementor-widget-text-editor\" data-id=\"a9220c0\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t<div class=\"elementor-text-editor elementor-clearfix\">\n\t\t\t\t<p>Nearly everyone has tried to talk themselves out of worry, only to notice it return with even more force the moment their attention drifts elsewhere.<\/p><p>At Sounds True, we understand that familiar frustration sits at the center of Judson Brewer&#8217;s work. As a psychiatrist and neuroscientist who has spent his career studying addictive behavior, he has come to see anxiety through an unexpected lens: not as a character flaw or simple overthinking, but as a habit with a discoverable structure, one that can be understood and gradually changed.<\/p><p>In this piece, we&#8217;ll look at who Judson Brewer is, what unwinding anxiety actually involves, and how understanding the worry addiction habit loop can open a different path forward.<\/p><h2><strong>Key Takeaways:<\/strong><\/h2><ul><li><strong>Anxiety Often Works Like An Addiction:<\/strong> Judson Brewer&#8217;s research suggests worry follows the same trigger, behavior, reward pattern seen in other habitual behaviors.<\/li><li><strong>Distraction Offers Only Temporary Relief:<\/strong> Pushing worry away tends to strengthen the habit loop rather than resolve it over time.<\/li><li><strong>Curiosity Can Quietly Interrupt The Cycle:<\/strong> Bringing gentle awareness to anxious moments, rather than fighting them, often creates more lasting change.<\/li><\/ul><h2><strong>Who Is Judson Brewer? A Doctor Who Studies Bad Habits<\/strong><\/h2><p>Known widely as Dr. Jud, Judson Brewer is a professor at Brown University&#8217;s School of Public Health, where he directs research and innovation at the university&#8217;s Mindfulness Center. His background as an addiction psychiatrist gives him an unusual vantage point on anxiety, treating it less like a mood problem and more like a pattern the brain has learned to repeat over years of reinforcement.<\/p><p>His 2016 TED Talk on breaking bad habits reached millions of viewers, and his books, including <em>The Craving Mind<\/em>, the New York Times bestseller <em>Unwinding Anxiety<\/em>, and his more recent work on eating habits, have extended that reach even further.\u00a0<\/p><p><a href=\"https:\/\/join.soundstrue.com\/2026-truly-human\/\" target=\"_blank\" rel=\"noopener\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-26804\" src=\"https:\/\/resources2.soundstrue.com\/wp-content\/uploads\/2026\/09\/Build-Relationships-That-Nourish-And-Sustain.png\" alt=\"Build Relationships That Nourish And Sustain\" width=\"1920\" height=\"1080\" srcset=\"https:\/\/resources2.soundstrue.com\/wp-content\/uploads\/2026\/09\/Build-Relationships-That-Nourish-And-Sustain.png 1920w, https:\/\/resources2.soundstrue.com\/wp-content\/uploads\/2026\/09\/Build-Relationships-That-Nourish-And-Sustain-300x169.png 300w, https:\/\/resources2.soundstrue.com\/wp-content\/uploads\/2026\/09\/Build-Relationships-That-Nourish-And-Sustain-1024x576.png 1024w, https:\/\/resources2.soundstrue.com\/wp-content\/uploads\/2026\/09\/Build-Relationships-That-Nourish-And-Sustain-768x432.png 768w, https:\/\/resources2.soundstrue.com\/wp-content\/uploads\/2026\/09\/Build-Relationships-That-Nourish-And-Sustain-1536x864.png 1536w, https:\/\/resources2.soundstrue.com\/wp-content\/uploads\/2026\/09\/Build-Relationships-That-Nourish-And-Sustain-800x450.png 800w\" sizes=\"auto, (max-width: 1920px) 100vw, 1920px\" \/><\/a><\/p><h2><strong>Unwinding Anxiety: A New Way To Think About Worry<\/strong><\/h2><p>Most approaches to anxiety focus on managing symptoms once they appear. Unwinding anxiety takes a different starting point, asking what actually keeps worry running in the background long after the original stressor has passed and the situation itself no longer requires attention.<\/p><p>Brewer&#8217;s research suggests that anxiety often persists because it gets reinforced the same way any habit does. Each time worry appears to prevent something bad from happening, even if that connection is imagined rather than real, the brain quietly records the behavior as useful and worth repeating. Over time, this creates a loop that feels involuntary, even though it originally formed through ordinary learning. For a full conversation exploring this idea in depth, our <a href=\"https:\/\/www.soundstrue.com\/a\/resources\/podcast\/judson-brewer-ending-worry-addiction-and-unwinding-anxiety\/\" target=\"_blank\" rel=\"noopener noreferrer\">Insights at the Edge podcast<\/a> features Dr. Jud discussing unwinding anxiety directly with Sounds True founder Tami Simon.<\/p><h2><strong>Inside The Worry Addiction Habit Loop<\/strong><\/h2><p>Brewer describes worry addiction through a simple three-part structure long used to understand other habitual behaviors. Recognizing each piece separately can make an otherwise automatic pattern easier to observe and eventually change.<\/p><h3><strong>The Trigger<\/strong><\/h3><p>A trigger might be uncertainty about the future, a stressful email, or simply a quiet moment where the mind starts to wander. It&#8217;s the spark that sets the loop into motion.<\/p><h3><strong>The Behavior<\/strong><\/h3><p>The behavior in this case is the act of worrying itself, often experienced as spiraling thoughts or rehearsing worst-case scenarios in the mind.<\/p><h3><strong>The Reward<\/strong><\/h3><p>This is the least intuitive piece. Worry offers a strange sense of reward by feeling like productive problem-solving, even when it produces no useful outcome, which is part of why the cycle keeps repeating.<\/p><p><a href=\"https:\/\/www.soundstrue.com\/collections\/online-courses?configure%5Bfilters%5D=%28NOT%20tags%3ASearchspring-Exclusions%29%20AND%20collections%3Aonline-courses&amp;configure%5BfacetingAfterDistinct%5D=true&amp;configure%5BclickAnalytics%5D=true&amp;refinementList%5Bnamed_tags.data--parent-category%5D%5B0%5D=Self-Compassion\" target=\"_blank\" rel=\"noopener\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-26770\" src=\"https:\/\/resources2.soundstrue.com\/wp-content\/uploads\/2026\/09\/Meet-Your-Sorrow-with-Kindness.-Learn-Practices-for-Self-Compassion-with-Sounds-True.png\" alt=\"Meet Your Sorrow with Kindness. Learn Practices for Self-Compassion with Sounds True.\" width=\"1920\" height=\"1080\" srcset=\"https:\/\/resources2.soundstrue.com\/wp-content\/uploads\/2026\/09\/Meet-Your-Sorrow-with-Kindness.-Learn-Practices-for-Self-Compassion-with-Sounds-True.png 1920w, https:\/\/resources2.soundstrue.com\/wp-content\/uploads\/2026\/09\/Meet-Your-Sorrow-with-Kindness.-Learn-Practices-for-Self-Compassion-with-Sounds-True-300x169.png 300w, https:\/\/resources2.soundstrue.com\/wp-content\/uploads\/2026\/09\/Meet-Your-Sorrow-with-Kindness.-Learn-Practices-for-Self-Compassion-with-Sounds-True-1024x576.png 1024w, https:\/\/resources2.soundstrue.com\/wp-content\/uploads\/2026\/09\/Meet-Your-Sorrow-with-Kindness.-Learn-Practices-for-Self-Compassion-with-Sounds-True-768x432.png 768w, https:\/\/resources2.soundstrue.com\/wp-content\/uploads\/2026\/09\/Meet-Your-Sorrow-with-Kindness.-Learn-Practices-for-Self-Compassion-with-Sounds-True-1536x864.png 1536w, https:\/\/resources2.soundstrue.com\/wp-content\/uploads\/2026\/09\/Meet-Your-Sorrow-with-Kindness.-Learn-Practices-for-Self-Compassion-with-Sounds-True-800x450.png 800w\" sizes=\"auto, (max-width: 1920px) 100vw, 1920px\" \/><\/a><\/p><h2><strong>Why Distraction Doesn&#8217;t Actually Work<\/strong><\/h2><p>A common response to anxious thoughts is to distract from them, reaching for a phone, a task, or anything that shifts attention elsewhere. Brewer&#8217;s research suggests this strategy offers only short-term relief, since it leaves the underlying habit loop fully intact and ready to activate again at the next trigger.<\/p><p>Distress tolerance, the capacity to stay present with discomfort rather than immediately escaping it, plays a more central role in his approach. Building this capacity doesn&#8217;t mean forcing ourselves to sit with unbearable distress. It means gradually practicing enough tolerance for uncomfortable feelings that the urge to distract loses some of its grip. Readers looking to deepen this kind of practice may also value the broader body of work available in our Judson Brewer author collection.<\/p><h2><strong>Curiosity As The Antidote To Anxious Habits<\/strong><\/h2><p>Rather than treating worry as an enemy to defeat, Brewer emphasizes bringing genuine curiosity to the experience as it happens. This might mean noticing where anxiety shows up in the body, what it actually feels like moment to moment, or what happens if the urge to worry is simply observed rather than acted on.<\/p><p>This approach naturally invites kindness alongside curiosity, replacing self-criticism about &#8220;worrying too much&#8221; with a more compassionate, investigative stance. Those drawn to this kind of gentle, curiosity-based practice may find <a href=\"https:\/\/join.soundstrue.com\/2026-truly-human\/\" target=\"_blank\" rel=\"noopener noreferrer\">Sounds True One<\/a> a helpful next step, offering access to a wide range of teachings that support this same quality of present-moment awareness. Brewer&#8217;s continued research on this approach is detailed further throughout our Judson Brewer author collection.<\/p><p><a href=\"https:\/\/www.soundstrue.com\/collections\/online-courses?configure%5Bfilters%5D=%28NOT%20tags%3ASearchspring-Exclusions%29%20AND%20collections%3Aonline-courses&amp;configure%5BfacetingAfterDistinct%5D=true&amp;configure%5BclickAnalytics%5D=true&amp;refinementList%5Bnamed_tags.data--parent-category%5D%5B0%5D=Meditation\" target=\"_blank\" rel=\"noopener\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-26771\" src=\"https:\/\/resources2.soundstrue.com\/wp-content\/uploads\/2026\/09\/Center-Yourself-With-Meditative-Teachings-by-Sounds-True.png\" alt=\"Center Yourself With Meditative Teachings by Sounds True\" width=\"1920\" height=\"1080\" srcset=\"https:\/\/resources2.soundstrue.com\/wp-content\/uploads\/2026\/09\/Center-Yourself-With-Meditative-Teachings-by-Sounds-True.png 1920w, https:\/\/resources2.soundstrue.com\/wp-content\/uploads\/2026\/09\/Center-Yourself-With-Meditative-Teachings-by-Sounds-True-300x169.png 300w, https:\/\/resources2.soundstrue.com\/wp-content\/uploads\/2026\/09\/Center-Yourself-With-Meditative-Teachings-by-Sounds-True-1024x576.png 1024w, https:\/\/resources2.soundstrue.com\/wp-content\/uploads\/2026\/09\/Center-Yourself-With-Meditative-Teachings-by-Sounds-True-768x432.png 768w, https:\/\/resources2.soundstrue.com\/wp-content\/uploads\/2026\/09\/Center-Yourself-With-Meditative-Teachings-by-Sounds-True-1536x864.png 1536w, https:\/\/resources2.soundstrue.com\/wp-content\/uploads\/2026\/09\/Center-Yourself-With-Meditative-Teachings-by-Sounds-True-800x450.png 800w\" sizes=\"auto, (max-width: 1920px) 100vw, 1920px\" \/><\/a><\/p><h2><strong>Final Thoughts<\/strong><\/h2><p>Judson Brewer&#8217;s work reframes anxiety as something closer to a learnable pattern than a fixed personality trait, which means it can also be unlearned. Understanding the habit loop behind worry, and meeting it with curiosity instead of resistance, offers a genuinely different way to relate to anxious thoughts as they arise.<\/p><h2><strong>Frequently Asked Questions About Judson Brewer<\/strong><\/h2><h3><strong>Who is Judson Brewer?<\/strong><\/h3><p>Judson Brewer, known as Dr. Jud, is an addiction psychiatrist, neuroscientist, and professor at Brown University, known for his research on habit change and anxiety.<\/p><h3><strong>What does unwinding anxiety mean?<\/strong><\/h3><p>Unwinding anxiety refers to Brewer&#8217;s approach to understanding and gradually loosening the habitual patterns that keep worry running long after an initial stressor has passed.<\/p><h3><strong>What is the worry addiction habit loop?<\/strong><\/h3><p>It describes anxiety through the same three-part structure used to understand other habits: a trigger that sets it off, the behavior of worrying itself, and a subtle reward that reinforces the cycle.<\/p><h3><strong>Why doesn&#8217;t distraction help with anxiety long-term?<\/strong><\/h3><p>Distraction offers temporary relief but leaves the underlying habit loop unchanged, meaning the same anxious pattern is likely to return once attention shifts back.<\/p><h3><strong>What is distress tolerance?<\/strong><\/h3><p>Distress tolerance is the capacity to stay present with uncomfortable feelings rather than immediately escaping them, which Brewer suggests helps weaken anxious habit loops over time.<\/p><h3><strong>How does curiosity help with anxiety?<\/strong><\/h3><p>Bringing curiosity to anxious moments, rather than resistance or self-judgment, allows people to observe the pattern more clearly and often loosens its grip naturally.<\/p><h3><strong>Is anxiety really similar to addiction?<\/strong><\/h3><p>Judson Brewer&#8217;s research suggests anxiety often follows the same reinforcement patterns seen in addictive behaviors, even though the specific behavior involved, worrying, differs from substance use.<\/p><h3><strong>Where can I hear Judson Brewer discuss this work directly?<\/strong><\/h3><p>Sounds True&#8217;s Insights at the Edge podcast features a full conversation between Judson Brewer and Tami Simon exploring worry addiction and unwinding anxiety in depth.<\/p>\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-fbf9e6f elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"fbf9e6f\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t\t\t<div class=\"elementor-row\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-3804c85\" data-id=\"3804c85\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-column-wrap elementor-element-populated\">\n\t\t\t\t\t\t\t<div class=\"elementor-widget-wrap\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-61188d5 elementor-widget-divider--view-line elementor-widget elementor-widget-divider\" data-id=\"61188d5\" data-element_type=\"widget\" data-widget_type=\"divider.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"elementor-divider\">\n\t\t\t<span class=\"elementor-divider-separator\">\n\t\t\t\t\t\t<\/span>\n\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-f9151ba elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"f9151ba\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t\t\t<div class=\"elementor-row\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-89ec855\" data-id=\"89ec855\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-column-wrap elementor-element-populated\">\n\t\t\t\t\t\t\t<div class=\"elementor-widget-wrap\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-71685d0 elementor-position-left elementor-vertical-align-top elementor-widget elementor-widget-image-box\" data-id=\"71685d0\" data-element_type=\"widget\" data-widget_type=\"image-box.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<div class=\"elementor-image-box-wrapper\"><figure class=\"elementor-image-box-img\"><img loading=\"lazy\" decoding=\"async\" width=\"898\" height=\"1306\" src=\"https:\/\/resources2.soundstrue.com\/wp-content\/uploads\/2025\/05\/Amy-Michelle-Photo.png\" class=\"attachment-full size-full\" alt=\"\" \/><\/figure><div class=\"elementor-image-box-content\"><p class=\"elementor-image-box-description\"><b>Michelle Cassandra Johnson<\/b> is an author, activist, spiritual teacher, racial equity consultant, and intuitive healer. She is the author of six books, including <i>Skill in Action<\/i> and <i>Finding Refuge<\/i>. <b>Amy Burtaine<\/b> is a leadership coach and racial equity trainer. With Robin DiAngelo, she is the coauthor of <i>The Facilitator's Guide for White Affinity Groups<\/i>. For more, visit <a href=\"https:\/\/www.michellecjohnson.com\/wisdom-of-the-hive\" target=_blank\">https:\/\/www.michellecjohnson.com\/wisdom-of-the-hive<\/a>.<\/p><\/div><\/div>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-6f9afa6 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"6f9afa6\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t\t\t<div class=\"elementor-row\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-d86bded\" data-id=\"d86bded\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-column-wrap elementor-element-populated\">\n\t\t\t\t\t\t\t<div class=\"elementor-widget-wrap\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-fd6acfc elementor-widget elementor-widget-html\" data-id=\"fd6acfc\" data-element_type=\"widget\" data-widget_type=\"html.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<script>\r\ndocument.addEventListener(\"DOMContentLoaded\", function() {\r\ndocument.querySelectorAll('.progression-studios-blog-excerpt')\r\n.forEach(el => el.remove());\r\n});\r\n<\/script>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>Nearly everyone has tried to talk themselves out of worry, only to notice it return with even more force the moment their attention drifts elsewhere. At Sounds True, we understand that familiar frustration sits at the center of Judson Brewer&#8217;s work. As a psychiatrist and neuroscientist who has spent his career studying addictive behavior, he [&hellip;]<\/p>\n","protected":false},"author":31,"featured_media":26958,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_expiration-date-status":"","_expiration-date":0,"_expiration-date-type":"","_expiration-date-categories":[],"_expiration-date-options":[],"footnotes":""},"categories":[382,385],"tags":[],"contributor":[1157,1156],"class_list":["post-26957","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-mindfulness","category-psychology","contributor-amy-burtaine","contributor-michelle-cassandra-johnson","slider-tags-blog"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.5 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Judson Brewer on Unwinding Anxiety and Worry<\/title>\n<meta name=\"description\" content=\"Learn about Judson Brewer and how unwinding anxiety through the worry addiction habit loop can support lasting calm with Sounds True. 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