The Dr. Jud Podcast

Bested by the Buddha: Does Ancient Theory Outperform Modern-Day Psychology for Habit Change and Addiction Treatment?In this episode, Dr. Jud Brewer explores the intersection of ancient Buddhist teachings and modern psychology to tackle habits and addictions. Drawing on his personal journey and clinical research, Dr. Brewer illustrates how mindfulness targets reinforcement learning, disrupting addictive cycles by fostering awareness and curiosity. This discussion highlights how strategies like exploring gratification to its end can outperform willpower-based approaches such as Cognitive Behavioral Therapy. With practical applications for smoking cessation, overeating, and anxiety management, this episode offers transformative insights into habit change and addiction treatment.Full Reference:Brewer, J. A. (2024). Bested by the Buddha: Does ancient theory outperform modern-day psychology for habit change and addiction treatment? Mindfulness. https://doi.org/10.1007/s12671-024-02361-2Let's connect on Instagram

BOLD Signal and Functional Connectivity Associated with Loving-Kindness MeditationIn this episode, Dr. Jud Brewer and his team explore the neuroscience behind loving-kindness meditation (Metta) and its impact on brain function. Using fMRI, this study compared experienced meditators and novices, uncovering key differences in brain activity and connectivity during the practice. The findings reveal that meditators exhibit reduced activity in the posterior cingulate cortex—a region linked to self-referential thinking and mind-wandering—suggesting a more present-centered and selfless focus. Additionally, meditators showed distinct patterns of functional connectivity, emphasizing a shift in emotional processing, inner speech, and memory networks. Tune in to learn how loving-kindness meditation transforms the brain and fosters compassion.Full Reference:Garrison, K. A., Scheinost, D., Constable, R. T., & Brewer, J. A. (2014). BOLD signal and functional connectivity associated with loving-kindness meditation. Brain and Behavior, 4(3), 337-347. https://doi.org/10.1002/brb3.219Let's connect on Instagram

Analyzing the Impact of Mobile App Engagement on Mental Health Outcomes: Secondary Analysis of the Unwinding Anxiety ProgramIn this episode, Dr. Jud Brewer and colleagues explore how engagement with specific app features impacts mental health outcomes in the context of anxiety treatment. Through secondary analysis of a randomized controlled trial, the study demonstrates that higher engagement with the Unwinding Anxiety app's educational modules, meditations, and ecological tools significantly improves anxiety, worry, interoceptive awareness, and emotional regulation. Discover how microlevel engagement with app features translates to macrolevel health benefits, providing actionable insights into designing effective and scalable digital interventions for anxiety and mental health.Full Reference:Nardi, W., Roy, A., Dunsiger, S., & Brewer, J. A. (2022). Analyzing the impact of mobile app engagement on mental health outcomes: Secondary analysis of the Unwinding Anxiety program. Journal of Medical Internet Research, 24(8), e33696. https://doi.org/10.2196/33696Let's connect on Instagram

Real-Time fMRI Links Subjective Experience with Brain Activity During Focused AttentionIn this episode, Dr. Jud Brewer explores groundbreaking research on real-time fMRI neurofeedback, revealing how brain activity and subjective experience interact during focused attention. This study bridges the gap between objective neuroscience and first-person introspection by using experienced meditators who excel at monitoring their mental states. By providing real-time feedback from the posterior cingulate cortex (a key region in self-referential processing and mind-wandering), researchers demonstrated that meditators can voluntarily regulate brain activity linked to attention and awareness. Tune in to discover how these findings advance our understanding of meditation, neuroplasticity, and the mind-body connection.Full Reference:Garrison, K. A., Scheinost, D., Worhunsky, P. D., Elwafi, H. M., Thornhill, T. A. IV, Thompson, E., Saron, C., Desbordes, G., Kober, H., Hampson, M., Gray, J. R., Constable, R. T., Papademetris, X., & Brewer, J. A. (2013). Real-time fMRI links subjective experience with brain activity during focused attention. NeuroImage, 81, 110–118. https://doi.org/10.1016/j.neuroimage.2013.05.030Let's connect on Instagram

Digital Mindfulness Training for Burnout Reduction in Physicians: Clinician-Driven ApproachIn this episode, Dr. Jud Brewer and Dr. Lia Antico dive into their groundbreaking research on digital mindfulness as a tool for combating physician burnout. Burnout is an epidemic among healthcare professionals, impacting well-being, patient care, and healthcare systems. This study, the first to incorporate clinician-driven design, tested a short and pragmatic mindfulness training program delivered via podcast and a mobile app. The results? A significant reduction in cynicism, anxiety, and emotional exhaustion—offering a practical, scalable solution for physicians facing workplace stress. Tune in to explore how mindfulness rewires the brain, fosters resilience, and provides real-time strategies for navigating the emotional demands of medicine.Full Reference:Antico, L., & Brewer, J. (2025). Digital Mindfulness Training for Burnout Reduction in Physicians: Clinician-Driven Approach. JMIR Formative Research, 9, e63197. https://doi.org/10.2196/63197Let's connect on Instagram

Practical Awareness-Based Strategies for Eating (PASE): A Pilot and Feasibility Randomized Trial examines the effectiveness of a mobile mindfulness-based intervention, Eat Right Now (ERN), targeting reward-related eating to promote weight loss. This episode delves into the groundbreaking findings of Dr. Judson Brewer and his collaborators, who conducted a six-month randomized trial on adults with a BMI ≥25 kg/m². The study highlights the feasibility of ERN, both with and without asynchronous coaching, as a scalable intervention for improving eating behaviors and achieving moderate weight loss. Tune in as we explore how mindfulness can recalibrate food rewards, disrupt maladaptive eating habits, and foster long-term health behavior changes.Reference:Arterburn D, Garcia R, Rosenberg D, Johnson E, Mettert K, Ng J, Brewer J. Practical Awareness-Based Strategies for Eating (PASE): A Pilot and Feasibility Randomized Trial. [Details from publication].Let's connect on Instagram

Effortless Awareness: Using Real-Time Neurofeedback to Investigate Correlates of Posterior Cingulate Cortex Activity in Meditators' Self-Report explores how real-time fMRI neurofeedback can link meditation experience to brain activity. In this episode, Dr. Jud Brewer and his collaborators discuss their groundbreaking study, which analyzed first-person reports of experienced meditators and real-time feedback of posterior cingulate cortex (PCC) activity. The study reveals how “effortless awareness” and “undistracted attention” correlate with PCC deactivation, while “efforting” and “distraction” activate the region. These findings provide fresh insights into the neuroscience of mindfulness, self-referential processing, and how meditation can train the brain towards a state of effortless presence.Reference:Garrison KA, Santoyo JF, Davis JH, Thornhill TA IV, Kerr CE, Brewer JA. Effortless Awareness: Using Real-Time Neurofeedback to Investigate Correlates of Posterior Cingulate Cortex Activity in Meditators' Self-Report. Frontiers in Human Neuroscience. 2013;7:440. doi:10.3389/fnhum.2013.00440Let's connect on Instagram

Analyzing the Impact of Mobile App Engagement on Mental Health Outcomes: Secondary Analysis of the Unwinding Anxiety ProgramIn this episode, Dr. Jud Brewer and colleagues explore how engagement with specific app features impacts mental health outcomes in the context of anxiety treatment. Through secondary analysis of a randomized controlled trial, the study demonstrates that higher engagement with the Unwinding Anxiety app's educational modules, meditations, and ecological tools significantly improves anxiety, worry, interoceptive awareness, and emotional regulation. Discover how microlevel engagement with app features translates to macrolevel health benefits, providing actionable insights into designing effective and scalable digital interventions for anxiety and mental health.Full Reference:Nardi, W., Roy, A., Dunsiger, S., & Brewer, J. A. (2022). Analyzing the impact of mobile app engagement on mental health outcomes: Secondary analysis of the Unwinding Anxiety program. Journal of Medical Internet Research, 24(8), e33696. https://doi.org/10.2196/33696Let's connect on Instagram

Associations of Dispositional Mindfulness with Obesity and Central Adiposity: The New England Family StudyIn this episode, Dr. Jud Brewer and colleagues examine how dispositional mindfulness—the ability to nonjudgmentally attend to one's mental and physical experiences—relates to obesity and central adiposity. Drawing on findings from the New England Family Study, they explore associations between mindfulness levels and body composition, including android fat mass and android/gynoid fat mass ratio. Discover how mindfulness might influence long-term self-regulation and lifestyle choices, potentially offering a novel pathway for obesity prevention and intervention. This research highlights the importance of integrating psychological and behavioral insights into public health strategies for addressing obesity.Full Reference:Loucks, E. B., Britton, W. B., Howe, C. J., Gutman, R., Gilman, S. E., Brewer, J. A., & Eaton, C. B. (2015). Associations of dispositional mindfulness with obesity and central adiposity: The New England Family Study. International Journal of Behavioral Medicine. https://doi.org/10.1007/s12529-015-9513-zLet's connect on Instagram

What About the "Self" Is Processed in the Posterior Cingulate Cortex? investigates the role of the posterior cingulate cortex (PCC) in self-referential processing. This fascinating study by Dr. Jud Brewer, Kathleen Garrison, and Susan Whitfield-Gabrieli explores how the PCC is activated during experiences of being "caught up in" mental content, such as self-judgment, social cognitive processing, attention lapses, and cravings. Conversely, PCC deactivation correlates with present-centered awareness and mindfulness. Join us as we unravel the implications of these findings for understanding self-related experiences, meditation, and their potential therapeutic applications.Reference:Brewer JA, Garrison KA, Whitfield-Gabrieli S. What about the "self" is processed in the posterior cingulate cortex? Frontiers in Human Neuroscience. 2013;7:647. doi:10.3389/fnhum.2013.00647Let's connect on Instagram

Cluster-Based Psychological Phenotyping and Differences in Anxiety Treatment OutcomesIn this episode, Dr. Jud Brewer and colleagues explore how machine learning and psychological phenotyping can optimize treatment for anxiety disorders. Through a groundbreaking study involving app-based mindfulness training, participants were grouped into three psychological phenotypes: "severely anxious with body/emotional awareness," "body/emotionally unaware," and "non-reactive and aware." The study demonstrates how cluster membership significantly influences treatment outcomes, with two phenotypes showing marked improvements in anxiety symptoms. This research sets the stage for personalized medicine in mental health, offering low-cost, scalable solutions to match individuals with tailored interventions for better results.Full Reference:Taylor, V. A., Roy, A., & Brewer, J. A. (2023). Cluster-based psychological phenotyping and differences in anxiety treatment outcomes. Scientific Reports, 13, 3055. https://doi.org/10.1038/s41598-023-28660-7Let's connect on Instagram

Women's Experiences with a Mindful Eating Program for Binge and Emotional Eating: A Qualitative Investigation into the Process of ChangeIn this episode, Dr. Jud Brewer and colleagues unpack the transformative power of mindfulness-based interventions (MBIs) in addressing binge and emotional eating. Drawing on a qualitative study, they explore how mindfulness fosters attitudinal and behavioral changes through self-awareness, self-empowerment, mindful choice-making, and resilient self-care. This research emphasizes how mindful eating shifts participants from negative to positive embodiment, enabling unforced, intuitive choices around food and self-care. Learn how these insights pave the way for community-based solutions that focus on health and well-being over weight control.Full Reference:Beccia, A. L., Ruf, A., Druker, S., Ludwig, V. U., & Brewer, J. A. (2020). Women's experiences with a mindful eating program for binge and emotional eating: A qualitative investigation into the process of change. The Journal of Alternative and Complementary Medicine, 26(10), 937–944. https://doi.org/10.1089/acm.2019.0318Let's connect on Instagram

"Why Is It So Hard to Pay Attention, or Is It? Mindfulness, the Factors of Awakening and Reward-Based Learning" dives into the intricate connections between mindfulness, attention, and habit formation. Dr. Jud Brewer, alongside co-authors Jake H. Davis and Joseph Goldstein, explores how reward-based learning shapes our ability to pay attention and sustain mindfulness practice. This episode unpacks the seven factors of awakening, discusses the pitfalls of craving and aversion, and provides actionable insights into how mindfulness can rewire the brain for lasting joy and equanimity. Discover how present-moment awareness can disrupt unhelpful cycles and foster personal transformation. Don't miss this deep dive into the neuroscience of mindfulness and the practical wisdom of ancient teachings.Full Reference:Brewer, J. A., Davis, J. H., & Goldstein, J. (2013). Why Is It So Hard to Pay Attention, or Is It? Mindfulness, the Factors of Awakening and Reward-Based Learning. Mindfulness, 4(1), 75-80. DOI: 10.1007/s12671-012-0164-8Let's connect on Instagram

Targeting Anxiety to Improve Sleep Disturbance: A Randomized Clinical Trial of App-Based Mindfulness TrainingIn this episode, Dr. Jud Brewer and colleagues discuss a novel randomized clinical trial examining the impact of the Unwinding Anxiety app on improving sleep disturbances caused by anxiety and worry. The study demonstrates that app-based mindfulness training significantly reduces worry-related sleep disturbances (WRSDs), with a 27% reduction after two months of use. By increasing emotional nonreactivity and breaking worry cycles, participants also experienced meaningful improvements in anxiety and overall sleep quality. The conversation highlights how app-based mindfulness interventions can provide scalable, accessible solutions for addressing widespread sleep and anxiety issues.Full Reference:Gao, M., Roy, A., Deluty, A., Sharkey, K. M., Hoge, E. A., Liu, T., & Brewer, J. A. (2022). Targeting anxiety to improve sleep disturbance: A randomized clinical trial of app-based mindfulness training. Psychosomatic Medicine, 84(6), 632-642. https://doi.org/10.1097/PSY.0000000000001083Let's connect on Instagram

Testing a Mobile Mindful Eating Intervention Targeting Craving-Related Eating: Feasibility and Proof of ConceptIn this episode, Dr. Jud Brewer and colleagues discuss the results of a groundbreaking study testing a smartphone-based mindful eating intervention. Designed to target craving-related eating through mindfulness and operant conditioning principles, the intervention demonstrated significant reductions in food cravings, emotional eating, and overeating among overweight and obese women. Dr. Brewer explores how this scalable, low-burden approach leverages awareness to disrupt habitual eating patterns, reduce cravings, and support sustainable weight management. Tune in to learn how mobile mindfulness tools can reshape eating behaviors and promote healthier relationships with food.Full Reference:Mason, A. E., Jhaveri, K., Cohn, M., & Brewer, J. A. (2017). Testing a mobile mindful eating intervention targeting craving-related eating: Feasibility and proof of concept. Journal of Behavioral Medicine. https://doi.org/10.1007/s10865-017-9884-5Let's connect on Instagram

Meditation Experience Is Associated with Differences in Default Mode Network Activity and Connectivity explores how mindfulness meditation impacts brain function. In this episode, Dr. Jud Brewer and his colleagues reveal groundbreaking research using fMRI to compare experienced meditators and meditation-naïve controls. The study identifies reduced activity in the brain's default mode network (DMN) during meditation and enhanced connectivity with regions responsible for self-monitoring and cognitive control. These findings suggest meditation not only decreases mind-wandering but may also foster a new default mode of present-centered awareness, providing potential therapeutic applications for conditions such as ADHD and Alzheimer's disease. Join us as we unpack the neural mechanisms of mindfulness and their implications for mental health and well-being.Reference:Brewer JA, Worhunsky PD, Gray JR, Tang YY, Weber J, Kober H. Meditation experience is associated with differences in default mode network activity and connectivity. Proceedings of the National Academy of Sciences. 2011;108(50):20254–20259.Let's connect on Instagram

Physician Anxiety and Burnout: Symptom Correlates and a Prospective Pilot Study of App-Delivered Mindfulness TrainingIn this episode, Dr. Jud Brewer and colleagues delve into the alarming rise of physician burnout and its strong correlation with anxiety. This pilot study examines the efficacy of an app-based mindfulness training program, Unwinding Anxiety, designed specifically for busy physicians. The findings reveal a significant reduction in anxiety (57%) and burnout symptoms such as cynicism (50%) and emotional exhaustion (20%) over three months. The conversation highlights how mindfulness can disrupt anxiety habit loops, offering a scalable, accessible solution for improving mental health among healthcare professionals.Full Reference:Roy, A., Druker, S., Hoge, E. A., & Brewer, J. A. (2020). Physician anxiety and burnout: Symptom correlates and a prospective pilot study of app-delivered mindfulness training. JMIR Mhealth and Uhealth, 8(4), e15608. https://doi.org/10.2196/15608Let's connect on Instagram

Awareness Drives Changes in Reward Value Which Predict Eating Behavior Change: Probing Reinforcement Learning Using Experience Sampling from Mobile Mindfulness Training for Maladaptive EatingIn this episode, Dr. Jud Brewer and colleagues explore how mindfulness-based interventions can reshape maladaptive eating behaviors through changes in reward value. Leveraging reinforcement learning theory, the study uses an app-based mindful eating tool to reveal how awareness reduces the reward value of craving-related eating. With real-world experience sampling, the findings demonstrate that mindful attention to eating behaviors leads to a recalibration of reward expectations, significantly predicting reductions in food intake and emotional eating. Discover how these insights pave the way for new, scalable strategies to address obesity and maladaptive eating patterns.Full Reference:Taylor, V. A., Moseley, I., Sun, S., Smith, R., Roy, A., Ludwig, V. U., & Brewer, J. A. (2021). Awareness drives changes in reward value which predict eating behavior change: Probing reinforcement learning using experience sampling from mobile mindfulness training for maladaptive eating. Journal of Behavioral Addictions. https://doi.org/10.1556/2006.2021.00020Let's connect on Instagram

Clinical Efficacy and Psychological Mechanisms of an App-Based Digital Therapeutic for Generalized Anxiety Disorder: Randomized Controlled TrialIn this episode, Dr. Jud Brewer and Alexandra Roy discuss a pioneering randomized controlled trial evaluating the clinical efficacy and mechanisms of the Unwinding Anxiety app for generalized anxiety disorder (GAD). The app integrates mindfulness training to disrupt worry and anxiety cycles driven by reinforcement learning. Results show a 67% reduction in anxiety for app users compared to 14% for controls, with significant improvements in mindfulness, reduced worry, and heightened interoceptive awareness. This conversation delves into the potential for evidence-based digital therapeutics to address widespread mental health needs at scale, offering novel solutions for a world increasingly burdened by anxiety.Full Reference:Roy, A., Hoge, E. A., Abrante, P., Druker, S., Liu, T., & Brewer, J. A. (2021). Clinical efficacy and psychological mechanisms of an app-based digital therapeutic for generalized anxiety disorder: randomized controlled trial. Journal of Medical Internet Research, 23(12), e26987. https://doi.org/10.2196/26987Let's connect on Instagram

Self-Regulation Without Force: Can Awareness Leverage Reward to Drive Behavior ChangeIn this episode, Dr. Jud Brewer and colleagues introduce a groundbreaking approach to sustainable behavior change that moves beyond willpower-based strategies. By combining insights from reinforcement learning, self-determination theory, and mindfulness, they explore how bringing present-moment awareness to habits and behaviors can update the brain's reward system, fostering autonomous, long-lasting self-regulation. Discover the science behind how awareness of triggers, behaviors, and their outcomes can help break habit loops, reduce effortful struggle, and cultivate behaviors aligned with personal goals and values. This episode dives into practical strategies to shift from forceful self-control to natural, unforced change.Full Reference:Ludwig, V. U., Brown, K. W., & Brewer, J. A. (2020). Self-regulation without force: Can awareness leverage reward to drive behavior change? Perspectives on Psychological Science, 15(6), 1382-1399. https://doi.org/10.1177/1745691620931460Let's connect on Instagram

Can Approaching Anxiety Like a Habit Lead to Novel Treatments?In this episode, Dr. Jud Brewer and Alexandra Roy explore how anxiety, a growing mental health epidemic, may be approached through the lens of habit formation. This groundbreaking review delves into worry-driven habit loops, the mechanics of reinforcement learning, and how mindfulness-based training offers a promising, scalable solution. Highlighting the potential of digital therapeutics like the "Unwinding Anxiety" app, the discussion examines how awareness, curiosity, and non-reactivity can disrupt anxiety cycles, offering both mechanistic insights and practical strategies for lasting relief. Learn how a shift from traditional approaches to habit-focused interventions could redefine anxiety treatment.Full Reference:Brewer, J. A., & Roy, A. (2021). Can approaching anxiety like a habit lead to novel treatments? American Journal of Lifestyle Medicine. https://doi.org/10.1177/15598276211008144Let's connect on Instagram

Can Mindfulness Address Maladaptive Eating Behaviors? Why Traditional Diet Plans Fail and How New Mechanistic Insights May Lead to Novel InterventionsIn this episode, Dr. Jud Brewer and colleagues explore the limitations of traditional diet plans and reveal how mindfulness training offers a new, mechanistic approach to addressing maladaptive eating behaviors. They discuss how reward-based learning and habit loops drive emotional and stress-related eating, often undermining willpower-based diets. By targeting cravings and cultivating awareness, mindfulness empowers individuals to break free from these cycles. Dr. Brewer explains how mindfulness rewires the brain's reward system, helping people reconnect with intrinsic cues like hunger, satiety, and self-compassion for long-term, sustainable change.Full Reference:Brewer, J. A., Ruf, A., Beccia, A. L., Essien, G. I., Finn, L. M., van Lutterveld, R., & Mason, A. E. (2018). Can mindfulness address maladaptive eating behaviors? Why traditional diet plans fail and how new mechanistic insights may lead to novel interventions. Frontiers in Psychology, 9:1418. https://doi.org/10.3389/fpsyg.2018.01418Let's connect on Instagram

The Posterior Cingulate Cortex as a Plausible Mechanistic Target of Meditation: Findings from NeuroimagingJoin Dr. Jud Brewer and Kathleen A. Garrison as they explore the neurobiological underpinnings of mindfulness and meditation. This episode delves into how the posterior cingulate cortex (PCC), a key node in the brain's default mode network, plays a pivotal role in self-referential thinking, mind-wandering, and stress. The discussion highlights groundbreaking insights from real-time fMRI studies that link meditation practices to PCC activity, uncovering how mindfulness disrupts habitual loops of craving, emotional processing, and cognitive distortions. Learn how these findings pave the way for personalized interventions and a deeper understanding of meditation's impact on mental health.Full Reference:Brewer, J. A., & Garrison, K. A. (2013). The posterior cingulate cortex as a plausible mechanistic target of meditation: findings from neuroimaging. Annals of the New York Academy of Sciences. https://doi.org/10.1111/nyas.12246Let's connect on Instagram

Quitting Starts in the Brain: A Randomized Controlled Trial of App-Based Mindfulness Shows Decreases in Neural Responses to Smoking Cues That Predict Reductions in SmokingIn this episode, Dr. Jud Brewer and his team dive into groundbreaking research on mindfulness and its impact on smoking cessation. Discover how app-based mindfulness training influences the brain's default mode network, specifically the posterior cingulate cortex (PCC), to reduce cue-induced cravings. This randomized controlled trial sheds light on the neurobiological mechanisms of mindfulness, exploring how these changes predict meaningful reductions in smoking behavior, with notable insights into sex-specific effects. Learn how digital therapeutics could revolutionize smoking cessation strategies and provide more personalized, effective interventions.Full Reference:Janes AC, Datko M, Roy A, Barton B, Druker S, Neal C, Ohashi K, Benoit H, van Lutterveld R, Brewer JA. (2019). Quitting starts in the brain: a randomized controlled trial of app-based mindfulness shows decreases in neural responses to smoking cues that predict reductions in smoking. Neuropsychopharmacology. https://doi.org/10.1038/s41386-019-0403-yLet's connect on Instagram

Title:Mindfulness Training for Addictions: Has Neuroscience Revealed a Brain Hack by Which Awareness Subverts the Addictive Process?Description:Can mindfulness offer a revolutionary approach to overcoming addictions? In this episode, we dive into Dr. Jud Brewer's 2019 review article exploring how mindfulness-based interventions target reward-based learning mechanisms to interrupt addictive behaviors. Discover how awareness and curiosity can transform the cycle of craving, making mindful curiosity a “more rewarding reward.” We'll discuss:•The science of reward-based learning and its role in addiction.•The orbitofrontal cortex as a key brain region in value assignment.•How mindfulness subverts habitual behaviors without relying on willpower.This episode highlights the intersection of neuroscience and ancient mindfulness practices, providing actionable insights into breaking free from habit loops.Full Reference:Brewer, J.A. (2019). Mindfulness training for addictions: has neuroscience revealed a brain hack by which awareness subverts the addictive process? Current Opinion in Psychology, 28, 198-203. DOI: 10.1016/j.copsyc.2019.01.014.

Being empathetic with patients is important for their recovery but it has its limits.In this podcast, you will learn:- How empathy fatigue can lead to burnout. - How to recognize coping behavior strategies employed by clinicians to protect from patients' suffering that become habits and contribute to exhaustion.- How to name the core elements of the process of reinforcement learning in habit loops. - To identify new strategies to step out of unhelpful habit loops.Empathy is all about feeling our patients' pain in order to help them heal. Pain is a signal for danger and our natural response is to do something to get away from or protect ourselves from it. We develop different protection and coping strategies that become habits via the cue behavior result process of reinforcement learning. Common habit loops include: 1. Over-empathizing loop:  your patient is feeling anxious, frustrated, angry, hopeless. You empathize. You feel these feelings. 2. Self-protection loop: You armor up or distance yourself so that you don't get burned.3. Fix it loop:  You jump into action, you have that strong urge to do something, anything.4. Take it home loop:  You worry, you can't stop thinking about your patient or your decisions.  5. Anger loop: You get frustrated or angry and lash out at your patient, staff, or family. Recognizing the loop is the first step in stepping out of it. The home practice of module 1 is recognizing when you are in a habit loop and in which one you are and mapping its 3 elements: cue (what activated your behavior), behavior and reward (the result of your behavior). You can use the habit mapper to help you map these loops out.Click here to download the habit mapper: https://drjud.com/mapmyhabit-clinicians/To ask questions or suggest future topics, please comment below or connect with me on Twitter @judbrewerClick here to subscribe to my Youtube Channelhttps://www.youtube.com/channel/UCi6bQu-Df7Wh2x3gFT5a8awBuild your body awareness using mindfulness practices, like those in the free "Breathe by Dr. Jud" app, available on both Apple and Android devices.Apple: https://apps.apple.com/us/app/breathe-by-dr-jud/id1472340683For even more resources on anxiety, including free mindfulness exercises, visit my website: https://www.drjud.comFollow me on Twitter:  https://twitter.com/judbrewerFollow me on Instagram https://www.instagram.com/dr.jud

Compassion is a way to feel patients' suffering without being emotionally exhausted by it. In this podcast, you will learn:-        How to differentiate between empathy and compassion.-        How to stay with patients' suffering without being consumed by it. A way to feel patients' suffering and not be consumed by it is to not take it personally, by removing the “me” element: not getting stuck in their story (i.e. throwing them a rope instead of jumping in the river). Compassion allows us to be with the experience of suffering while keeping patients' story separate from our own so we can be moved to help. Empathy and compassion are siblings with different patterns of activations in the body and mind. Empathizing with someone's pain feels contracted and closed, whereas compassion feels more open. There are two home practices for module 2: (1) Exploring the difference of being in an empathy habit loop or compassion habit loop and noticing the feelings of being contracted, closed or expansive and open. (2) The 3-step process to step out of the empathy loop and go into compassion action. 1. Take a first deep breath and see in which loop you are in. 2. Take a second deep breath and name the loop and acknowledge the behavior. 3. Take a third deep breath and step out of the empathy loop and go into compassionate action, focusing on the fact that your patient is in pain, without entering in their story. GUIDED MEDITATIONS- H.A.C.K., Habit, Awareness, Curiosity, Kindness meditation (5min)  Click here HACK    - Self-compassion meditation (5min)  Click here Self-compassion To ask questions or suggest future topics, please comment below or connect with me on Twitter @judbrewerClick here to subscribe to my Youtube Channelhttps://www.youtube.com/channel/UCi6bQu-Df7Wh2x3gFT5a8awBuild your body awareness using mindfulness practices, like those in the free "Breathe by Dr. Jud" app, available on both Apple and Android devices.Apple: https://apps.apple.com/us/app/breathe-by-dr-jud/id1472340683For even more resources on anxiety, including free mindfulness exercises, visit my website: https://www.drjud.comFollow me on Twitter:  https://twitter.com/judbrewerFollow me on Instagram https://www.instagram.com/dr.jud

Intrusive thoughts are distracting and can cause great distress. In this podcast, you will learn:-        How our minds deal with intrusive thoughts.-        To apply skills to manage intrusive thoughts in clinical settings and private life.We have no control over our thoughts. One thought can lead to another until we are overwhelmed by a train of thoughts. The harder we try to stop these thoughts, the more the mind fights back and keeps going. But we can control how we relate to our thoughts. By naming or noting these thoughts, we can choose to get on the thought train or not. In that way physicians can manage more skillfully intrusive thoughts during their clinical practice and life.The home practice for module 3 is noting thoughts and seeing what happens when we get on or we step off the thought train and come back to the present moment.GUIDED MEDITATIONSAnchoring In The Present Moment Meditation (10 min) https://drjud.com/anchoring-in-the-present-moment-meditation/Sitting Meditation (15 min) https://drjud.com/dr-jud-sitting-meditation/Working With Thoughts  (27 min) https://drjud.com/working-with-thoughts-meditation/Reboot meditation (5min) click here Reboot To ask questions or suggest future topics, please comment below or connect with me on Twitter @judbrewerClick here to subscribe to my Youtube Channelhttps://www.youtube.com/channel/UCi6bQu-Df7Wh2x3gFT5a8awBuild your body awareness using mindfulness practices, like those in the free "Breathe by Dr. Jud" app, available on both Apple and Android devices.Apple: https://apps.apple.com/us/app/breathe-by-dr-jud/id1472340683For even more resources on anxiety, including free mindfulness exercises, visit my website: https://www.drjud.comFollow me on Twitter:  https://twitter.com/judbrewerFollow me on Instagram https://www.instagram.com/dr.jud

Self-judgement gets in the way of doing our own tasks and interacting with patients and it contributes to exhaustion. In this podcast, you will learn:-How to name the core elements of the habit loop of self-judgment.-New strategies to step out of habit loop of self-judgment.-How to practice kindness toward oneself and others.Self-judgment gets in the way of being grounded in the present moment, being connected with ourselves or patients like intrusive thoughts and it contributes to exhaustion. Like in any other habit loop, we can be caught up in self-judgment because our brain thinks that punishing ourselves will help us learn for the next time. However, we can step out of the self-judgment loop by noticing and naming it. Kindness can be our at-home detox that makes us feel good and open like compassion.The home practice for module 4 is noticing the difference between self-judgment and kindness loops and exploring how it feels in the body and mind when we judge ourselves or when someone is kind to us. To ask questions or suggest future topics, please comment below or connect with me on Twitter @judbrewerGUIDED MEDITATIONS Loving Kindness Meditation (8 min) https://drjud.com/loving-kindness-meditation/P.F.C. Pause, Feel, Care meditation (5 min). Click here PFC P.A.C.E., Pause, Acknowledge, Care & Expand meditation (5min). Click here PACEClick here to subscribe to my Youtube Channelhttps://www.youtube.com/channel/UCi6bQu-Df7Wh2x3gFT5a8awBuild your body awareness using mindfulness practices, like those in the free "Breathe by Dr. Jud" app, available on both Apple and Android devices.Apple: https://apps.apple.com/us/app/breathe-by-dr-jud/id1472340683For even more resources on anxiety, including free mindfulness exercises, visit my website: https://www.drjud.comFollow me on Twitter:  https://twitter.com/judbrewerFollow me on Instagram https://www.instagram.com/dr.jud

Our brain does not like uncertainty and this causes stress and anxiety.In this podcast, you will learn:-             How the brain works with uncertainty.-             How to reduce stress and anxiety for uncertaintyInformation is like food for our brain. Uncertainty is like that hunger signal telling us that we don't have enough information, and need to gather it.  Uncertainty can cause stress and anxiety. And these can be learned as habit loops. For example, anxiety tricks our brains into thinking that worrying is rewarding because it makes us feel in control of the situation or prepares us for action. As Seth Godin put it, “worry is not preparation, and anxiety doesn't make you better.” Like any other habit, the anxiety loop can be unlearned when we are aware of its result.  The home practice for module 5 is noticing the anxiety loops and exploring how it feels in the body and mind when you are anxious. GUIDED MEDITATIONSWorking With Anxiety (4 min) https://drjud.com/working-with-anxiety-meditation/Working With Stress (10 min) https://drjud.com/working-with-stress-meditation/To ask questions or suggest future topics, please comment below or connect with me on Twitter @judbrewerClick here to subscribe to my Youtube Channelhttps://www.youtube.com/channel/UCi6bQu-Df7Wh2x3gFT5a8awBuild your body awareness using mindfulness practices, like those in the free "Breathe by Dr. Jud" app, available on both Apple and Android devices.Apple: https://apps.apple.com/us/app/breathe-by-dr-jud/id1472340683For even more resources on anxiety, including free mindfulness exercises, visit my website: https://www.drjud.comFollow me on Twitter:  https://twitter.com/judbrewerFollow me on Instagram https://www.instagram.com/dr.jud  

Emotional contagion is unconscious and can be toxic when we interact with other people. In this podcast, you will learn:-        How emotional contagion impacts on the interactions with patients and colleagues.-        How to use curiosity against the maladaptive effects of emotional contagion.     Emotions can be unconsciously spread from one person to another through facial expression, tone of voice and body language. Emotional contagion occurs everywhere, at any distance (e.g. through social media). Clinicians can be infected by patients' or colleagues' emotions and overreact as well as they can infect patients and colleagues without being aware of the contagion. Compassion, kindness and curiosity can be an effective mental vaccination against anxiety, frustration or any other stressful feeling.   The home practices for module 6 are to recognize emotional contagion and to explore what happens when you inject curiosity into the moment. Turn “Oh, no!” into “Oh?!” with an upward inflection of the voice. Or hmmm your way into awakening your inner child: curiosity.GUIDED MEDITATIONS Curiosity (5min) https://drjud.com/curiosity-5-min/Curiosity (10min) https://drjud.com/curiosity-10-min/Curiosity (20min) https://drjud.com/curiosity-20-min/To ask questions or suggest future topics, please comment below or connect with me on Twitter @judbrewerClick here to subscribe to my Youtube Channelhttps://www.youtube.com/channel/UCi6bQu-Df7Wh2x3gFT5a8awBuild your body awareness using mindfulness practices, like those in the free "Breathe by Dr. Jud" app, available on both Apple and Android devices.Apple: https://apps.apple.com/us/app/breathe-by-dr-jud/id1472340683For even more resources on anxiety, including free mindfulness exercises, visit my website: https://www.drjud.comFollow me on Twitter:  https://twitter.com/judbrewerFollow me on Instagram https://www.instagram.com/dr.jud 

Pain is subjective and several factors influenced the diagnosis and treatment of pain in patients.In this podcast, you will learn:-        The complexities involved in diagnosing and treating pain.-        How to recognize and deal with our own biases in the diagnosis and treatment of pain.      Diagnosing and treating pain are not straightforward because pain is a complex and subjective experience composed of both physical and emotional dimensions. The way we perceive our own pain and others' pain is influenced by several factors, such as mood, emotional states, cognitive fatigue, sleep deprivation and ethnic and gender biases. Taking into account this complexity can lead to effective diagnosis and treatment. Recognizing this helps us learn to recognize how we unconsciously get in the way. And recognizing our own habits helps us step out of them. The obstacle becomes the way. There are two home practices for module 7. (1) Noticing the bias loops when you are diagnosing or treating pain in patients. (2) Noticing and turning toward your own pain instead of running away from it via curiosity and kindness.GUIDED MEDITATIONSG.A.I.N., Grounding, Acknowledge, Interest, Need meditation (5min). Click here Dropox link  Grounding meditation (5min). Click here Grounding To ask questions or suggest future topics, please comment below or connect with me on Twitter @judbrewerClick here to subscribe to my Youtube Channelhttps://www.youtube.com/channel/UCi6bQu-Df7Wh2x3gFT5a8awBuild your body awareness using mindfulness practices, like those in the free "Breathe by Dr. Jud" app, available on both Apple and Android devices.Apple: https://apps.apple.com/us/app/breathe-by-dr-jud/id1472340683For even more resources on anxiety, including free mindfulness exercises, visit my website: https://www.drjud.comFollow me on Twitter:  https://twitter.com/judbrewerFollow me on Instagram https://www.instagram.com/dr.jud

In this podcast, you will listen to the summary of all we have explored in the course.To ask questions or suggest future topics, please comment below or connect with me on Twitter @judbrewerClick here to subscribe to my Youtube Channelhttps://www.youtube.com/channel/UCi6bQu-Df7Wh2x3gFT5a8awBuild your body awareness using mindfulness practices, like those in the free "Breathe by Dr. Jud" app, available on both Apple and Android devices.Apple: https://apps.apple.com/us/app/breathe-by-dr-jud/id1472340683For even more resources on anxiety, including free mindfulness exercises, visit my website: https://www.drjud.comFollow me on Twitter:  https://twitter.com/judbrewerFollow me on Instagram https://www.instagram.com/dr.jud 

During this time of panic and uncertainty, it's critical to build good mental habits and practice mental hygiene.In this podcast, you'll learn:-What to do whenever you notice stress or anxiety, and how to nip it in the bud. All you need is your breath and your awareness.-How to respond to urges to check social media or to call someone-The power of this question: "What do I need right now?" and why that's more important  than "what do I want?" -How to connect with your spouse or kids, and why that is important during these times-How to set limits with regards to checking the news, and the best times to check the news-The importance of taking it one day at a time, and why that is critically important for your brain -The effects of uncertainty, how much information you need to plan, and how this affects anxiety-How to avoid unhealthy weight gain or loss, and how to replace weight gain with kindnessTo ask questions or suggest future topics, please comment below or connect with me on Twitter @judbrewer Click here to subscribe to my Youtube Channelhttps://www.youtube.com/channel/UCi6b...By subscribing, you'll be notified of future daily updates and of my free weekly "office hours" anxiety Q&A session on Mondays at noon eastern US (12:00 EST) Build your body awareness using mindfulness practices, like those in the free "Breathe by Dr. Jud" app, available on both Apple and Android devices. Apple: https://apps.apple.com/us/app/breathe... Android: https://play.google.com/store/apps/de... For even more resources on anxiety, including free mindfulness exercises, visit my website: https://www.drjud.comFollow me on Twitter:  https://twitter.com/judbrewerFollow me on Instagram https://www.instagram.com/dr.jud

In today's episode, you'll learn the following:-Why people have been buying what seems like a decade's worth of the toilet paper in the grocery store, and why when you see them, you suddenly feel the urge to buy toilet paper yourself.-The mechanics of reward based learning, which underpins all of our anxious thinking and behavior.-The role of the neocortex in anxiety. The neocortex is the part of the brain involved in thinking and planning.-Why a lack of information leads to anxiety, and how fear + uncertainty = anxiety-The role of social contagion and why it leads to anxiety and panic spreading more rapidly-The problem with your prefrontal cortex going offlineYou'll also learn how to practice good mental hygiene. There are 3 key steps to this:-1) take a deep breath (or 3). This helps you literally calm your nervous system so your brain can have time to stop spinning out and get back online. 2) Ground yourself in the present moment by feeling into your hands or feet. Your feet aren't the place in your body where you feel anxiety, so they're a safe place to help you ground in the here and now3) Rinse and repeat.To ask questions or suggest future topics, please comment below or connect with me on Twitter @judbrewer Click here to subscribe to my Youtube Channelhttps://www.youtube.com/channel/UCi6b...By subscribing, you'll be notified of future daily updates and of my free weekly "office hours" anxiety Q&A session on Mondays at noon eastern US (12:00 EST) Build your body awareness using mindfulness practices, like those in the free "Breathe by Dr. Jud" app, available on both Apple and Android devices. Apple: https://apps.apple.com/us/app/breathe... Android: https://play.google.com/store/apps/de... For even more resources on anxiety, including free mindfulness exercises, visit my website: https://www.drjud.comFollow me on Twitter:  https://twitter.com/judbrewerFollow me on Instagram 

Did you know that your mindset has a big impact on how you deal with uncertainty, and may be affecting your reaction to not just the current crisis, but any life challenge you're going to face?  Resources: 1. Subscribe to the Dr. Jud channel (click the red SUBSCRIBE button) to be notified of future daily updates, and join a free weekly "office hours" anxiety Q&A session on Mondays at noon eastern US (12:00 EST) 2. Build your awareness using mindfulness practices, like those in the free "Breathe by Dr. Jud" app, available on both Apple and Android devices. Apple: https://apps.apple.com/us/app/breathe Android: https://play.google.com/store/apps/de...For more resources on anxiety, including free mindfulness exercises, visit https://www.drjud.com or follow me on Twitter @judbrewer or Instagram @dr.jud.3. The University of Oxford Mindfulness Centre is offering weekly mindfulness classes with an associated podcast to support people during the COVID 19 pandemic. Further details here: https://oxfordmindfulness.org/online-.... Visit the Free Mindfulness Project for a growing library of free talks, videos, online courses and live practice sessions: http://www.freemindfulness.org/covid19. Also, Mindful Leader is providing Free Live & Online daily meditation & support groups: https://www.mindfulleader.org/free-me.... Dr Ron Epstein explores different ways we experience uncertainty, and how cultivating curiosity, presence and connection can help in his blog: www.ronaldepstein.com/blog/2020/4/1/uncertainty-by-ron-epstein.Jud Brewer MD PhD ("Dr. Jud") is an addiction psychiatrist and neuroscientist. He is the Direct

Did you know that your eyes really are the window into your soul? Or at least, a window into your current emotional state? By understanding how your eyes connect to your emotions, you can learn to tap into curiosity to help you let go of anxiety and fear.Resources: 1. Subscribe to the Dr. Jud channel (click the red SUBSCRIBE button) to be notified of future daily updates, and join a free weekly "office hours" anxiety Q&A session on Mondays at noon eastern US (12:00 EST) 2. Build your awareness using mindfulness practices, like those in the free "Breathe by Dr. Jud" app, available on both Apple and Android devices. Apple: https://apps.apple.com/us/app/breathe Android: https://play.google.com/store/apps/de...For more resources on anxiety, including free mindfulness exercises, visit https://www.drjud.com or follow me on Twitter @judbrewer or Instagram @dr.jud.3. The University of Oxford Mindfulness Centre is offering weekly mindfulness classes with an associated podcast to support people during the COVID 19 pandemic. Further details here: https://oxfordmindfulness.org/online-.... Visit the Free Mindfulness Project for a growing library of free talks, videos, online courses and live practice sessions: http://www.freemindfulness.org/covid19. Also, Mindful Leader is providing Free Live & Online daily meditation & support groups: https://www.mindfulleader.org/free-me.... Dr Ron Epstein explores different ways we experience uncertainty, and how cultivating curiosity, presence and connection can help in his blog: www.ronaldepstein.com/blog/2020/4/1/uncertainty-by-ron-epstein.Jud Brewer MD PhD ("Dr. Jud") is an addi

Ever wonder why tightness in your jaw and shoulder are linked to stress? Did you know that you can use curiosity to change your relationship to anxiety and fear? The Irish novelist and poet James Stephen's wrote, “curiosity will conquer fear even more than bravery will.” Learn how to do this today.Resources: 1. Subscribe to the Dr. Jud channel (click the red SUBSCRIBE button) to be notified of future daily updates, and join a free weekly "office hours" anxiety Q&A session on Mondays at noon eastern US (12:00 EST) 2. Build your awareness using mindfulness practices, like those in the free "Breathe by Dr. Jud" app, available on both Apple and Android devices. Apple: https://apps.apple.com/us/app/breathe Android: https://play.google.com/store/apps/de...For more resources on anxiety, including free mindfulness exercises, visit https://www.drjud.com or follow me on Twitter @judbrewer or Instagram @dr.jud.3. The University of Oxford Mindfulness Centre is offering weekly mindfulness classes with an associated podcast to support people during the COVID 19 pandemic. Further details here: https://oxfordmindfulness.org/online-.... Visit the Free Mindfulness Project for a growing library of free talks, videos, online courses and live practice sessions: http://www.freemindfulness.org/covid19. Also, Mindful Leader is providing Free Live & Online daily meditation & support groups: https://www.mindfulleader.org/free-me.... Dr Ron Epstein explores different ways we experience uncertainty, and how cultivating curiosity, presence and connection can help in his blog: www.ronaldepstein.com/blog/2020/4/1/uncertainty-by-ron-epstein.

Do you ever wonder why it's so hard to stop scrolling Facebook, Instagram, or Twitter? That restless itch to see what's next? Struggling with wanting to get all of the information you need? That itch is curiosity. But not all curiosity is created equal, and by understanding how curiosity works, you can use it to change habits and feel better — at any time. Resources: 1. Subscribe to the Dr. Jud channel (click the red SUBSCRIBE button) to be notified of future daily updates, and join a free weekly "office hours" anxiety Q&A session on Mondays at noon eastern US (12:00 EST) 2. Build your awareness using mindfulness practices, like those in the free "Breathe by Dr. Jud" app, available on both Apple and Android devices. Apple: https://apps.apple.com/us/app/breathe Android: https://play.google.com/store/apps/de...For more resources on anxiety, including free mindfulness exercises, visit https://www.drjud.com or follow me on Twitter @judbrewer or Instagram @dr.jud.3. The University of Oxford Mindfulness Centre is offering weekly mindfulness classes with an associated podcast to support people during the COVID 19 pandemic. Further details here: https://oxfordmindfulness.org/online-.... Visit the Free Mindfulness Project for a growing library of free talks, videos, online courses and live practice sessions: http://www.freemindfulness.org/covid19. Also, Mindful Leader is providing Free Live & Online daily meditation & support groups: https://www.mindfulleader.org/free-me.... Dr Ron Epstein explores different ways we experience uncertainty, and how cultivating curiosity, presence and connection can help in his blog: www.ron

When you read the news, do you find yourself getting more afraid? Do you tend to read the headlines and articles that confirm your worst fears? Our brains are not set up to think critically in an environment of uncertainty, but there are ways to keep our rational brain in charge and think more clearly about the world around us… even during a crisis.  Links to articles I mentioned in the episode:https://www.latimes.com/california/st...https://beachgrit.com/2020/04/fake-ne...Resources: 1. Subscribe to the Dr. Jud channel (click the red SUBSCRIBE button) to be notified of future daily updates, and join a free weekly "office hours" anxiety Q&A session on Mondays at noon eastern US (12:00 EST) 2. Build your awareness using mindfulness practices, like those in the free "Breathe by Dr. Jud" app, available on both Apple and Android devices. Apple: https://apps.apple.com/us/app/breathe Android: https://play.google.com/store/apps/de.... For more resources on anxiety, including free mindfulness exercises, visit https://www.drjud.com or follow me on Twitter @judbrewer or Instagram @dr.jud.3. The University of Oxford Mindfulness Centre is offering weekly mindfulness classes with an associated podcast to support people during the COVID 19 pandemic. Further details here: https://oxfordmindfulness.org/online-.... Visit the Free Mindfulness Project for a growing library of free talks, videos, online courses

When you're anxious, one of the best things to do is to slow down and focus on your breath. But what about when you're so anxious or stressed that regular breathing exercises don't seem to work? In today's episode, I'll teach you a simple but effective exercise that brings in more of your senses to help cut through the anxiety so you can be calm and focused in the present moment. Resources: 1. Subscribe to the Dr. Jud channel (click the red SUBSCRIBE button) to be notified of future daily updates, and join a free weekly "office hours" anxiety Q&A session on Mondays at noon eastern US (12:00 EST) 2. Build your awareness using mindfulness practices, like those in the free "Breathe by Dr. Jud" app, available on both Apple and Android devices. Apple: https://apps.apple.com/us/app/breathe Android: https://play.google.com/store/apps/de.... For more resources on anxiety, including free mindfulness exercises, visit https://www.drjud.com or follow me on Twitter @judbrewer or Instagram @dr.jud.3. The University of Oxford Mindfulness Centre is offering weekly mindfulness classes with an associated podcast to support people during the COVID 19 pandemic. Further details here: https://oxfordmindfulness.org/online-.... Visit the Free Mindfulness Project for a growing library of free talks, videos, online courses and live practice sessions: http://www.freemindfulness.org/covid19. Also, Mindful Leader is providing Free Live & Online daily meditation & support groups: https://www.mindfulleader.org/free-me.... Dr Ron Epstein explores different ways we experience uncertainty, and how cultivating curiosity, presence and connection can hel

Stress, anxiety and other emotions are running high for many people right now. But if you're a parent with kids at home, trying to juggle work, homeschooling, and the overall uncertainty, your house may feel like an emotional minefield. Your kids are also trying to make sense of everything, and may not be reacting in “normal” ways. And even if you don't have kids at home, your inner child probably isn't feeling very safe or secure right now.

Have you ever seen a doctor in a movie or on television taking a break from the emergency room to go to the bathroom? I haven't. Even before the coronavirus pandemic, there was a growing epidemic of burnout and anxiety among doctors, nurses, and other health care professionals. It's only going to get worse with the new demands on our health care system. But there is hope based on new research that health care professionals and everyday people can put into practice today. Press release for anxiety study: https://www.eurekalert.org/pub_releas...Full research article published in JMIR: https://mhealth.jmir.org/2020/4/e15608/ Resources: 1. Subscribe to the Dr. Jud channel (click the red SUBSCRIBE button) to be notified of future daily updates, and join a free weekly "office hours" anxiety Q&A session on Mondays at noon eastern US (12:00 EST) 2. Build your awareness using mindfulness practices, like those in the free "Breathe by Dr. Jud" app, available on both Apple and Android devices. Apple: https://apps.apple.com/us/app/breathe Android: https://play.google.com/store/apps/de.... For more resources on anxiety, including free mindfulness exercises, visit https://www.drjud.com or follow me on Twitter @judbrewer or Instagram @dr.jud.3. The University of Oxford Mindfulness Centre is offering weekly mindfulness classes with an associated podcast to support people during the COVID 19 pandemic. Further details here: https://oxfordmindfulness.org/online-.... Visit the Free Mindfulness Project for a growing library of free talks, videos, online courses and live practice sessions: 

Emotions are running high these days, and that can lead to all sorts of negative habits, especially around food. Are you eating more than usual? Or maybe so worried that you're forgetting to eat?  Stress affects our appetite in major ways, but there is a simple approach to identify and change these behaviors so you can stay healthy and less anxious while dealing with the current crisis.Resources: 1. Subscribe to the Dr. Jud channel (click the red SUBSCRIBE button) to be notified of future daily updates, and join a free weekly "office hours" anxiety Q&A session on Mondays at noon eastern US (12:00 EST) 2. Build your awareness using mindfulness practices, like those in the free "Breathe by Dr. Jud" app, available on both Apple and Android devices. Apple: https://apps.apple.com/us/app/breathe Android: https://play.google.com/store/apps/de.... For more resources on anxiety, including free mindfulness exercises, visit https://www.drjud.com or follow me on Twitter @judbrewer or Instagram @dr.jud.3. The University of Oxford Mindfulness Centre is offering weekly mindfulness classes with an associated podcast to support people during the COVID 19 pandemic. Further details here: https://oxfordmindfulness.org/online-.... Visit the Free Mindfulness Project for a growing library of free talks, videos, online courses and live practice sessions: http://www.freemindfulness.org/covid19. Also, Mindful Leader is providing Free Live & Online daily meditation & support groups: https://www.mindfulleader.org/free-me....Jud Brewer MD PhD ("Dr. Jud") is an addiction psychiatrist and neuroscientist. He is the Director of Research&

Are you feeling stuck at home, unable to do anything but watch the current crisis from the sidelines? Maybe even feeling guilty or ashamed that there are doctors, nurses, and other first responders on the front lines of the battle while you're safely at home?  What you're feeling is totally normal, but there are ways to keep from spiraling into negative emotions and recognize that we're all doing our part. References from episode: Review of the neuroscience: https://www.sciencedirect.com/science...Study showing DMN affecting task networks and inhibiting cognitive performance: https://www.jneurosci.org/content/33/...Brene Brown's TED talk on listening to shame: https://www.ted.com/talks/brene_brown...Resources: 1. Subscribe to the Dr. Jud channel (click the red SUBSCRIBE button) to be notified of future daily updates, and join a free weekly "office hours" anxiety Q&A session on Mondays at noon eastern US (12:00 EST) 2. Build your awareness using mindfulness practices, like those in the free "Breathe by Dr. Jud" app, available on both Apple and Android devices. Apple: https://apps.apple.com/us/app/breathe Android: https://play.google.com/store/apps/de.... For more resources on anxiety, including free mindfulness exercises, visit https://www.drjud.com or follow me on Twitter @judbrewer or Instagram @dr.jud.3. The University of Oxford Mindfulness Centre is offering weekly mindfulness classes with an associated podcast to support people during the COVID 19 pandemic. Further details here: 

Scientists are working furiously on testing therapies and vaccines to treat the coronavirus, but it will take time and focused effort before they're ready.  Did you know that there is already a vaccine against panic, anxiety, and selfishness?  It's called loving kindness, and you can get vaccinated today. References and links from this video: -See Anderson Cooper's brain unwind anxiety on camera (1 minute clip from CBS' 60 minutes): https://drjud.com/dr-jud-on-60-minutes/-Sharon Salzberg's loving kindness (by donation): https://www.sharonsalzberg.com/produc...-Our paper showing loving kindness decreases default mode network (DMN) brain activity: https://onlinelibrary.wiley.com/doi/f...-Our study showing mindfulness app decreases DMN brain activity: https://www.nature.com/articles/s4138...-Our study showing expert meditators decreasing DMN brain activity with loving kindness, breath awareness and choiceless awareness meditations: https://www.pnas.org/content/108/50/2...-Our paper showing links between self-referential processing and getting caught up in experience: https://www.frontiersin.org/articles/...Resources: To ask questions or suggest future topics, please comment below or connect with me on Twitter @judbrewer Click here to subscribe to my Youtube Channelhttps://www.youtube.com/channel/UCi6b...By subscribing, you'll be notified of future daily updates and of my free weekly "office hours" anxiety Q&A session on Mondays at noon eastern US (12:00

Feeling news fatigue or even losing hope in knowing who to trust? In this episode, I'll show you how having too many options plus bursts of excitement tricks your brain into spreading false information and leaves you burnt out. And I'll give you one simple thing you can do about it.  Here's what you'll learn:-Why NPR stopped broadcasting Trump's daily briefings-How humans spread the virus of misinformation-Why misinformation is so much more contagious than accurate information-How dopamine is related to consumption of sensationalized news, and the survival advantage it gave our ancestors-How dopamine release is linked to memory-The conflict that arises between your ancient brain and modern brain during consumption of news-Why an overabundance of news causes our brain to shut down-How we can leverage this information to keep hope for the future and faith in each other-The W-A-I-T acronym and how it can stop us from being overtaken by impulses to share misinformationReferences from today's episode: Washington Post article: https://www.washingtonpost.com/lifest...NPR editorial: https://www.npr.org/sections/publiced...How to stop the spread of misinformation: https://www.theatlantic.com/ideas/arc...Stories of hope: https://www.obama.org/stories-hope-co...Resources: To ask questions or suggest future topics, please comment below or connect with me on Twitter @judbrewer Click here to subscribe to my Youtube Channelhttps://www.youtube.com/channel/UCi6b...By subscribing, you'll be notified of future daily updates and of my free weekly "office hours" anxiety Q&A session on Mondays at noon eastern US (12:00 EST) Build your body awareness using mindfulness practices, like those in the free "Breathe by Dr. Jud" app, available on both Apple and Android devices. Apple: 

Have you been on an emotional rollercoaster this past week, irritable one minute and full of worry the next? Getting angry at the news but still addicted to knowing the latest information, and perhaps even panic buying more supplies than you need? I'll show you how to step out of these behaviors in this episode.Here's what you'll learn: -The one simple ingredient that you can add to help you work with ANY emotion that you are experiencing -Why using self talk and willpower does not work to change negative emotions or stop bad habits-The impact that being hungry, angry, anxious lonely or tired has on our mental faculties.-The role of reward-based learning in changing behavior and emotions-How mindfulness is about changing our relationship to thoughts, emotions and body sensations rather than trying to change or get rid of them. -How to use awareness to change your relationship to pain and strong emotions-How using awareness can show you how old habits are actually quite unhelpful to you and bring you pain-How the phrase  "the only way out is through" applies to experiencing emotions-How naming and noting can help you to step out of unhelpful patternsTo ask questions or suggest future topics, please comment below or connect with me on Twitter @judbrewer Click here to subscribe to my Youtube Channelhttps://www.youtube.com/channel/UCi6b...By subscribing, you'll be notified of future daily updates and of my free weekly "office hours" anxiety Q&A session on Mondays at noon eastern US (12:00 EST) Build your body awareness using mindfulness practices, like those in the free "Breathe by Dr. Jud" app, available on both Apple and Android devices. Apple: https://apps.apple.com/us/app/breathe... Android: https://play.google.com/store/apps/de... For even more resources on anxiety, including free mindfulness exercises, visit my website: https://www.drjud.comFollow me on Twitter:  https://twitter.com/judbrewerFollow me on Instagram 

Could some of what you're feeling right now be grief? Do you have a sense of loss about being able to spend time with a loved one, or your job being disrupted, or just loss of close connection with other people?  Here's what you'll learn in this episode:-A little known type of grief, and how to work with any of the stages of grief you might be feeling right now-The normal human response to loss-Why grief is normal right now-The definition of anticipatory grief-How to work with feeling of grief, and why learning how our minds work is the first key step-The five stages of grief, and how one of them is showing up right now at the personal, local and national level-How the other stages are showing up, right now-How mindfulness can change our orientation towards our experience and help us to accept what is, rather than craving what we want-The definition of forgiveness and how that can help us get over grief and let go of things we can't control-3 specific actions you can take today to accept, reduce and move on from your feelings of grief. Harvard Business Review interview with David Kessler, and expert on grief : https://hbr.org/2020/03/that-discomfo...https://www.helpguide.org/articles/gr...https://www.fammed.wisc.edu/files/web...https://www.psycom.net/depression.cen...https://www.ekrfoundation.org/5-stage...https://psychcentral.com/lib/the-5-st...

In this podcast, I talk about worry and control: Why we feel like we need to be in control, how trying to gain control over things beyond our reach can cause problems, and of course what we can do to balance all of this.Here's what you'll learn in this video:-What is going on in our brains when we worry or attempt to control things-The times when this behavior is helpful, and the times when it is not-How the need to control increases anxiety-The science behind why we worry-Why worry gives us an illusion of control-The reward we get from worrying-What worrying distracts us from-Why worrying can be so hard to break out of once it has been reinforced-The steps you must take to stop worrying- The importance of practicing acceptance and how to do that, whether you are religious or not religious-The question to ask yourself to stop worrying in its tracks-Why "doing" something might be hurting you, and why "being" is sometimes better than doing -How to map out the habit loops that are driving your worry, and step out of themReferences from today's video:1) Borkovec, T.D., E. Robinson, T. Pruzinsky, and J.A. DePree, Preliminary exploration of worry: Some characteristics and processes. Behaviour research and therapy, 1983. 21(1): p. 9-16.2) Borkovec, T., W.J. Ray, and J. Stober, Worry: A cognitive phenomenon intimately linked to affective, physiological, and interpersonal behavioral processes. Cognitive Therapy and Research, 1998. 22(6): p. 561-576.3) Freeston, M.H., J. Rhéaume, H. Letarte, M.J. Dugas, and R. Ladouceur, Why do people worry? Personality and individual differences, 1994. 17(6): p. 791-802.4) https://en.wikipedia.org/wiki/Serenit...To ask questions or suggest future topics, please comment below or connect with me on Twitter @judbrewer Click here to subscribe to my Youtube Channelhttps://www.youtube.com/channel/UCi6b...By subscribing, you'll be notified of future daily updates and of my free weekly "office hours" anxiety Q&A session on Mondays at noon eastern US (12:00 EST) Build your body awareness using mindfulness practices, like those in the free "Breathe by Dr. Jud" app, available on both Apple and Android devices. Apple: https://apps.apple.com/us/app/breathe... Android: https://play.google.com/store/apps/de... For even more resources on anxiety, including free mindfulness exercises, visit my website: 

In this episode you'll learn:-What to do when you feel the fire of anger flare up inside of you. -The seeds of anger and where it comes from-Why Coronavirus is creating more anger-How to create glowing embers of warm connection, and spread these by kindness, instead of pouring gasoline on the fire and burning everything around us-the 2 types of anger: Gasoline and Diesel. What the difference between these two is and how to recognize them-The common emotion behind all types of anger-How these 2 types of anger are showing up in the context of fake news around Coronavirus - both gasoline and diesel-Why both types add fuel to the fire and neither help the situation-Why we can't think clearly when emotions burn hot (this is related to the prefrontal cortex)-A three step process that you use when anger flares up. This process will allow you to calm down, bring your thinking brain back online and move forward productively instead of reactively.-How to turn anger into kindnessTo ask questions or suggest future topics, please comment below or connect with me on Twitter @judbrewer Click here to subscribe to my Youtube Channelhttps://www.youtube.com/channel/UCi6b...By subscribing, you'll be notified of future daily updates and of my free weekly "office hours" anxiety Q&A session on Mondays at noon eastern US (12:00 EST) Build your body awareness using mindfulness practices, like those in the free "Breathe by Dr. Jud" app, available on both Apple and Android devices. Apple: https://apps.apple.com/us/app/breathe... Android: https://play.google.com/store/apps/de... For even more resources on anxiety, including free mindfulness exercises, visit my website: https://www.drjud.comFollow me on Twitter:  https://twitter.com/judbrewerFollow me on Instagram https://www.instagram.com/dr.jud