Anxiety Loops

Unwinding Anxiety

By Judson Brewer, MD, PhD

Neuroscientist & Psychiatry Researcher

"Running away from any problem only increases the distance from the solution." — Dr. Judson Brewer, Unwinding Anxiety

If anxiety feels like a loop you can't escape, this book explains why — and offers a practical path forward. Dr. Brewer makes the case that anxiety isn't a character flaw; it's a learned habit that the brain reinforces through its reward system. The good news is that habits can be changed.

Anxiety can feel safe

Brewer's key insight is that anxiety thrives on uncertainty: fear + uncertainty = anxiety. The brain, lacking enough information, spirals — and because that spiral feels familiar, it can even feel safe. Over time, people begin to identify with their anxiety rather than recognizing it as a pattern they can interrupt.

Tip 1: Facing your anxiety and shifting gears

GEAR 1: Map habit loops

Identify the trigger, behavior, and result of your anxious patterns to see what's actually driving them.

GEAR 2: Awareness & curiosity

Ask what do I get from this? — and notice the body sensations that come with anxious habits.

GEAR 3: Find bigger, better offers

Replace unhelpful habits with ones that feel genuinely more rewarding — not just temporarily distracting.

Tip 2: Use the RAIN Practice to 'Name it to Tame it'

R: RECOGNIZE

Notice what's happening right now

A: ALLOW

Don't push it away or try to fix it

I: INVESTIGATE

Explore body sensations, emotions, thoughts

N: NOTE

Simply name what's present in the experience

The more you know...

Above all, Brewer emphasizes a growth mindset — treating setbacks as opportunities for learning, not proof that you're broken. This is an approachable, science-grounded read for anyone curious about the relationship between their mind and their habits.

Curious about what's driving your anxiety? Let's map out your patterns together. Book a free 15-minute consultation and take the first step toward feeling less on edge and more in control.