The Dr. Jud Podcast

Habit Change Addiction - Can a Smartphone App Help You Eat Mindfully?

Sat, 07 Feb 2026 09:00:00 -0500

Evaluating the Quality of Smartphone Apps for Overeating, Stress, and Craving-Related Eating Using the Mobile Application Rating Scale

In this episode, Dr. Jud dives into the realm of mobile health apps targeting overeating, stress-related eating, and cravings, based on the paper Evaluating the Quality of Smartphone Apps for Overeating, Stress, and Craving-Related Eating Using the Mobile Application Rating Scale by Isabelle Moseley, Alexandra Roy, Alana Deluty, and Judson Brewer. The study reveals a significant variation in app quality and underscores the importance of evidence-based design for health outcomes. Dr. Jud discusses how the lack of regulation and clinical validation for many apps leaves consumers vulnerable, while apps like Eat Right Now, backed by clinical research, show promising results in addressing maladaptive eating behaviors through mindfulness. Learn about the future of digital therapeutics and how to choose apps that can genuinely impact behavior change.

Reference:
Moseley, I., Roy, A., Deluty, A., & Brewer, J. A. Evaluating the Quality of Smartphone Apps for Overeating, Stress, and Craving-Related Eating Using the Mobile Application Rating Scale. Current Addiction Reports, 2020. https://doi.org/10.1007/s40429-020-00319-7

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Habit Change Addiction - HRV as a Predictor of Smoking Cessation Success

Sat, 31 Jan 2026 09:00:00 -0500

Meditation-Induced Changes in High-Frequency Heart Rate Variability Predict Smoking Outcomes

Dr. Jud explores a pivotal study linking mindfulness meditation and heart rate variability (HRV) to smoking cessation success. This episode delves into how acute changes in high-frequency HRV during meditation correlate with reduced cigarette consumption over time. By examining the physiological underpinnings of self-regulation and addiction, Dr. Jud highlights how HRV may serve as a biomarker to tailor interventions. Tune in to uncover how meditation can reshape the body's stress response and support lasting behavioral change.

Reference:
Libby DJ, Worhunsky PD, Pilver CE, Brewer JA. Meditation-induced changes in high-frequency heart rate variability predict smoking outcomes. Frontiers in Human Neuroscience. 2012;6:54. DOI: 10.3389/fnhum.2012.00054

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Habit Change Addiction - Wearables and Mindfulness: A Smarter Approach to Quitting Smoking

Sat, 24 Jan 2026 09:00:00 -0500

Smartband-Based Smoking Detection and Real-Time Brief Mindfulness Intervention: Findings from a Feasibility Clinical Trial

In this episode, Dr. Jud examines the groundbreaking results from a feasibility trial exploring the use of smartbands for smoking cessation. This innovative study showcases how wearable technology can detect smoking events in real time and deliver brief mindfulness interventions to address cravings. Dr. Jud discusses the study's design, key findings, and their implications for the future of digital health interventions. Learn how the integration of real-time behavioral data with mindfulness-based techniques holds the potential to transform smoking cessation efforts globally.

Reference:
Horvath M, Pittman B, O’Malley SS, Grutman A, Khan N, Gueorguieva R, Brewer JA, Garrison KA. Smartband-Based Smoking Detection and Real-Time Brief Mindfulness Intervention: Findings from a Feasibility Clinical Trial. Annals of Medicine. 2024;56(1):2352803. DOI: 10.1080/07853890.2024.2352803

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Habit Change Addiction - Real-Time Mindfulness: The Future of Smoking Cessation

Sat, 17 Jan 2026 09:00:00 -0500

Smartband-Based Automatic Smoking Detection and Real-Time Mindfulness Intervention: Protocol for a Feasibility Trial

Join Dr. Jud in this episode as he dives into the innovative intersection of wearable technology, mindfulness, and smoking cessation. This episode explores a cutting-edge study protocol designed to evaluate the feasibility of using a smartband and smartphone app for real-time smoking detection and intervention. Learn how mindfulness exercises like "RAIN" are being tailored to moments of craving, leveraging data-driven insights to support smokers on their journey to quit. Dr. Jud discusses the potential implications of this technology for public health and addiction treatment, emphasizing how behavioral science and technology can converge to create impactful solutions.

Reference:
Horvath M, Grutman A, O'Malley SS, Gueorguieva R, Khan N, Brewer JA, Garrison KA. Smartband-Based Automatic Smoking Detection and Real-Time Mindfulness Intervention: Protocol for a Feasibility Trial. JMIR Research Protocols. 2021;10(10):e32521. DOI: 10.2196/32521

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Habit Change Addiction - Rewiring the Brain: Mechanisms of Change in Addiction Treatment

Sat, 10 Jan 2026 09:00:00 -0500

Brain Mechanisms of Change in Addiction Treatment: Models, Methods, and Emerging Findings

In this episode, Dr. Jud explores groundbreaking insights into the brain mechanisms underlying addiction treatment. Drawing on models, methods, and findings presented at the 2015 Science of Change meeting, this research bridges neuroscience and psychotherapy to identify brain processes driving behavior change. Topics include the role of neuroimaging in understanding addiction treatments like CBT, mindfulness, and motivational interviewing, as well as how these insights pave the way for personalized, neuroscience-informed interventions.

Reference: Chung, T., Noronha, A., Carroll, K. M., Potenza, M. N., Hutchison, K., Calhoun, V. D., ... & Brewer, J. A. (2016). Brain Mechanisms of Change in Addiction Treatment: Models, Methods, and Emerging Findings. Current Addiction Reports, 3(4), 332-342. DOI: 10.1007/s40429-016-0113-z

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Habit Change Addiction - Mindfulness and the Brain: Dual Diagnosis Demystified

Sat, 03 Jan 2026 09:00:00 -0500

Mindfulness-Based Treatments for Co-Occurring Depression and Substance Use Disorders: What Can We Learn from the Brain?

In this episode, Dr. Jud discusses the intersection of mindfulness, neuroscience, and treatment for individuals struggling with co-occurring depression and substance use disorders (SUDs). This seminal paper explores the shared neurobiological mechanisms underpinning these conditions and how mindfulness training (MT) addresses them. Discover the evidence behind mindfulness as a dual-diagnosis treatment, its impact on stress and rumination, and the potential for broader applications in mental health.

Reference: Brewer, J. A., Bowen, S., Smith, J. T., Marlatt, G. A., & Potenza, M. N. (2010). Mindfulness-based treatments for co-occurring depression and substance use disorders: What can we learn from the brain? Addiction, 105(10), 1698–1706. DOI: 10.1111/j.1360-0443.2009.02890.x

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Habit Change Addiction - Mindful Solutions: Smoking Cessation for People Living with HIV

Sat, 27 Dec 2025 09:00:00 -0500

HIV Patients’ Perceptions of a Potential Multi-Component Mindfulness-Based Smoking Cessation Smartphone Application Intervention
In this episode, Dr. Jud explores a pivotal study on adapting a mindfulness-based smoking cessation app for people living with HIV (PLWH). This research highlights how a multi-component intervention—combining mindfulness training, contingency management, and adherence tracking for antiretroviral therapy—addresses the unique challenges faced by PLWH smokers. Discover the app's potential to reduce smoking-related health disparities, its innovative features, and participant insights on feasibility, acceptability, and improvement opportunities.
Reference: Asfar, T., Alcaide, M. L., Jones, D. L., McClure, L. A., Brewer, J., Lee, D. J., & Carrico, A. (2022). HIV patients’ perceptions of a potential multi-component mindfulness-based smoking cessation smartphone application intervention. PLOS ONE, 17(8), e0271946. DOI: 10.1371/journal.pone.0271946.

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Habit Change Addiction - Reinforcement Learning and Addiction: A Digital Mindfulness Solution

Sat, 20 Dec 2025 09:00:00 -0500

App-Based Mindfulness Training Predicts Reductions in Smoking Behavior by Engaging Reinforcement Learning Mechanisms: A Preliminary Naturalistic Single-Arm Study

In this episode, Dr. Jud Brewer and colleagues explore how mindfulness-based smoking cessation tools can target the brain's reinforcement learning mechanisms to disrupt addictive behaviors. The study highlights the use of the "Craving to Quit" app, which combines mindful awareness practices with real-time feedback on cravings and their outcomes. By recalibrating the reward value of smoking through mindfulness, the app achieved significant reductions in smoking frequency among participants. Discover how this research advances our understanding of habit loops and offers scalable, innovative solutions for smoking cessation.

Full Reference:
Taylor, V. A., Smith, R., & Brewer, J. A. (2022). App-based mindfulness training predicts reductions in smoking behavior by engaging reinforcement learning mechanisms: A preliminary naturalistic single-arm study. Sensors, 22(14), 5131. https://doi.org/10.3390/s22145131

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Mindfulness and meditation - Defining Mindfulness Teaching: Can We Agree on What Good Looks Like?

Sat, 13 Dec 2025 09:00:00 -0500

Can We Agree on What Skilled Mindfulness-Based Teaching Looks Like? Lessons from Studying the MBI:TAC

In this episode, Dr. Jud Brewer and Dr. Rebecca Crane explore the Mindfulness-Based Interventions: Teaching Assessment Criteria (MBI:TAC), a widely used tool for assessing the competence of mindfulness-based program (MBP) teachers. As mindfulness-based interventions (MBIs) gain popularity in clinical and workplace settings, ensuring teaching integrity and program fidelity becomes increasingly important. This study tested a training model to help mindfulness teachers reliably assess MBP teaching quality. The findings show that international MBP teachers can align their understanding of teaching competence, paving the way for standardized mindfulness education. Tune in to learn how mindfulness training is evolving to maintain high standards in research and practice.

Full Reference:
Crane, R. S., Hecht, F. M., Brewer, J. A., Griffith, G. M., Hartogensis, W., Koerbel, L., Moran, P., Sansom, S., Yiangou, A., & Kuyken, W. (2020). Can we agree on what skilled mindfulness-based teaching looks like? Lessons from studying the MBI:TAC. Global Advances in Health and Medicine, 0(1), 1–11. https://doi.org/10.1177/2164956120964733

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Habit Change Addiction - Craving Control: The Role of Mindfulness in Smoking Cessation

Sat, 06 Dec 2025 09:00:00 -0500

Baseline Craving Strength as a Prognostic Marker of Benefit from Smartphone App-Based Mindfulness Training for Smoking Cessation
In this episode, Dr. Jud explores cutting-edge research into how baseline craving strength influences the effectiveness of smartphone app-based mindfulness training for smoking cessation. Discover how mindfulness-based programs help smokers reduce their reliance on cigarettes by disrupting the association between cravings and smoking. We discuss the role of craving strength as a potential marker for personalized treatment, key findings from the study, and implications for future smoking cessation strategies.
Reference: Roos, C. R., Brewer, J. A., O'Malley, S. S., & Garrison, K. A. (2019). Baseline Craving Strength as a Prognostic Marker of Benefit from Smartphone App-Based Mindfulness Training for Smoking Cessation. Mindfulness, 10, 2165–2171. DOI: 10.1007/s12671-019-01188-6.

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Mindfulness and meditation - The Neuroscience of Awakening: Mapping Meditative States

Sat, 29 Nov 2025 09:00:00 -0500

Mapping Complex Mind States: EEG Neural Substrates of Meditative Unified Compassionate Awareness

In this episode, Dr. Jud Brewer and Dr. Poppy Schoenberg explore the neural mechanisms behind advanced meditative states, specifically those linked to non-duality, emptiness, and awakened awareness. Using EEG, this study mapped brain activity during different stages of Indo-Tibetan essence-of-mind meditation, revealing decreased self-referential processing and increased executive control in regions such as the anterior cingulate cortex and insula. The findings suggest that meditative states of deep compassion and awareness involve distinct neural patterns, challenging conventional models of consciousness. Tune in to discover how meditation transforms the brain and fosters selfless awareness.

Full Reference:
Schoenberg, P. L. A., Rufa, A., Churchill, J., Brown, D. P., & Brewer, J. A. (2018). Mapping complex mind states: EEG neural substrates of meditative unified compassionate awareness. Consciousness and Cognition, 57, 41–53. https://doi.org/10.1016/j.concog.2017.11.003

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Habit Change Addiction - Integrated Care for Anxiety and Substance Use: A Game-Changer

Sat, 22 Nov 2025 09:00:00 -0500

A Systematic Review and Meta-Analysis of Psychosocial Interventions for Persons with Comorbid Anxiety and Substance Use Disorders

In this episode, Dr. Jud dives into the comprehensive findings of a meta-analysis on psychosocial interventions for individuals facing the dual challenge of anxiety and substance use disorders. This research sheds light on the efficacy of treatments like cognitive behavioral therapy (CBT), motivational interviewing, and integrated care in addressing anxiety, alcohol consumption, and substance use. Join us as we explore the transformative potential of these interventions, the complexities of treating co-occurring conditions, and the pressing gaps in research for broader substance categories like opioids and methamphetamines.

Reference: Nardi, W. R., Kelly, P., Roy, A., Becker, S., Brewer, J., & Sun, S. (2024). A systematic review and meta-analysis of psychosocial interventions for persons with comorbid anxiety and substance use disorders. Journal of Substance Use and Addiction Treatment, 165, 209442. DOI: 10.1016/j.josat.2024.209442

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Mindfulness and meditation - Borderline Personality Disorder and the Brain: A Computational Perspective

Sat, 15 Nov 2025 09:00:00 -0500

A Computational Account of Borderline Personality Disorder: Impaired Predictive Learning About Self and Others Through Bodily Simulation

In this episode, Dr. Jud Brewer, Dr. Sarah Fineberg, and Dr. Philip Corlett explore an innovative computational psychiatry model of borderline personality disorder (BPD). Social dysfunction is a core feature of BPD, and this study proposes that individuals with BPD struggle with predictive learning about self and others due to deficits in embodied simulation—using one's own bodily experiences to infer the mental states of others. The discussion covers how computational models can help explain emotional dysregulation, attachment disruptions, and the instability of interpersonal relationships in BPD, offering new insights into treatment approaches. Tune in to discover how neuroscience, machine learning, and psychiatry intersect to deepen our understanding of personality disorders.

Full Reference:
Fineberg, S. K., Steinfeld, M., Brewer, J. A., & Corlett, P. R. (2014). A computational account of borderline personality disorder: Impaired predictive learning about self and others through bodily simulation. Frontiers in Psychiatry, 5, 111. https://doi.org/10.3389/fpsyt.2014.00111

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Habit Change Addiction - Mindfulness Training in Addiction Recovery: Insights from a Pilot Study

Sat, 08 Nov 2025 09:00:00 -0500

Mindfulness Training and Stress Reactivity in Substance Abuse: Results from a Randomized, Controlled Stage I Pilot Study

In this episode, Dr. Jud delves into groundbreaking research comparing mindfulness training (MT) and cognitive behavioral therapy (CBT) for individuals with substance use disorders. This pilot study investigates the role of mindfulness in managing stress and addiction, highlighting its potential to reduce psychological and physiological stress responses. Learn how MT could become a viable treatment option alongside traditional therapies, the challenges faced during the study, and what these findings mean for the future of addiction treatment.

Reference: Brewer, J. A., Sinha, R., Chen, J. A., Michalsen, R. N., Babuscio, T. A., Nich, C., ... & Rounsaville, B. J. (2009). Mindfulness Training and Stress Reactivity in Substance Abuse: Results from a Randomized, Controlled Stage I Pilot Study. Substance Abuse, 30(4), 306-317. DOI: 10.1080/08897070903250241

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Mindfulness and meditation - The Mind-Heart Connection: Can Mindfulness Improve Cardiovascular Health?

Sat, 01 Nov 2025 09:00:00 -0400

Mindfulness and Cardiovascular Disease Risk: State of the Evidence, Plausible Mechanisms, and Theoretical Framework

In this episode, Dr. Jud Brewer and Dr. Eric Loucks explore the growing body of research on mindfulness and its potential role in reducing cardiovascular disease (CVD) risk. With CVD remaining the leading cause of mortality worldwide, this integrative review examines how mindfulness may impact key risk factors such as smoking, diet, physical activity, obesity, blood pressure, and diabetes regulation. The discussion also unpacks the plausible mechanisms—improved attention control, emotion regulation, and self-awareness—that could explain mindfulness’s effects on heart health. Tune in to discover how mindfulness could be a game-changer for preventive cardiology and overall well-being.

Full Reference:
Loucks, E. B., Schuman-Olivier, Z., Britton, W. B., Fresco, D. M., Desbordes, G., Brewer, J. A., & Fulwiler, C. (2015). Mindfulness and cardiovascular disease risk: State of the evidence, plausible mechanisms, and theoretical framework. Current Cardiology Reports, 17(112). https://doi.org/10.1007/s11886-015-0668-7

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Habit Change Addiction - Awareness as a Game-Changer for Smoking Cessation

Sat, 25 Oct 2025 09:00:00 -0400

Awareness, Affect, and Craving During Smoking Cessation: An Experience Sampling Study

In this episode of the Dr. Jud podcast, we explore the groundbreaking study on how mindfulness impacts smoking cessation. Researchers examined the role of awareness, positive and negative affect, and craving through an experience sampling method. With real-time data from smokers using a mindfulness-based app, the study reveals fascinating insights into how awareness can influence craving, mood, and smoking behavior. Join Dr. Jud and his guests as they unpack the findings and discuss the potential of mindfulness to transform smoking cessation efforts.

Reference: Sala, M., Roos, C. R., Brewer, J. A., & Garrison, K. A. (2021). Awareness, Affect, and Craving During Smoking Cessation: An Experience Sampling Study. Health Psychology. https://doi.org/10.1037/hea0001105

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Mindfulness and meditation - Mindfulness at Work: A Game Changer for Performance and Well-Being

Sat, 18 Oct 2025 09:00:00 -0400

Contemplating Mindfulness at Work: An Integrative Review

In this episode, Dr. Jud Brewer and his colleagues explore the growing impact of mindfulness in the workplace. As organizations like Google, Aetna, and the U.S. Army integrate mindfulness programs, research is uncovering how mindfulness enhances attention, emotional regulation, decision-making, and resilience. This study presents a comprehensive framework linking mindfulness to key workplace outcomes, including performance, leadership, teamwork, and employee well-being. Whether you’re a leader, employee, or researcher, tune in to discover how mindfulness is reshaping the way we work, manage stress, and cultivate healthier workplace cultures.

Full Reference:
Good, D. J., Lyddy, C. J., Glomb, T. M., Bono, J. E., Brown, K. W., Duffy, M. K., Baer, R. A., Brewer, J. A., & Lazar, S. W. (2015). Contemplating Mindfulness at Work: An Integrative Review. Journal of Management, 20(XX), 1–29. https://doi.org/10.1177/0149206315617003

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Habit Change Addiction - How Mindfulness Apps Help Teens Kick the Habit

Sat, 11 Oct 2025 09:00:00 -0400

Feasibility of a Smartphone App with Mindfulness Training for Adolescent Smoking Cessation: Craving to Quit (C2Q)-Teen

In this episode, Dr. Jud highlights a groundbreaking pilot study that examines the feasibility of a mindfulness-based smoking cessation app tailored for teenagers. Based on the paper Feasibility of a Smartphone App with Mindfulness Training for Adolescent Smoking Cessation: Craving to Quit (C2Q)-Teen by Lori Pbert et al., the episode delves into how mindfulness helps teens recognize and manage cravings. Despite similar abstinence rates across the app, a non-mindfulness app, and written materials, the Craving to Quit app stood out for reducing cigarette consumption in adolescents who continued to smoke. Dr. Jud explores the implications of these findings and the potential of app-based mindfulness interventions to provide accessible and impactful smoking cessation tools for adolescents.

Reference:
Pbert, L., Druker, S., Crawford, S., Frisard, C., Trivedi, M., Osganian, S. K., & Brewer, J. Feasibility of a Smartphone App with Mindfulness Training for Adolescent Smoking Cessation: Craving to Quit (C2Q)-Teen. Mindfulness. 2019. DOI: 10.1007/s12671-019-01273-w

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Mindfulness and meditation - Mindfulness-Based Programs: What Works and Why?

Sat, 04 Oct 2025 09:00:00 -0400

What Defines Mindfulness-Based Programs? The Warp and the Weft explores the essential and flexible elements of mindfulness-based programs (MBPs) such as Mindfulness-Based Stress Reduction (MBSR) and Mindfulness-Based Cognitive Therapy (MBCT). In this episode, Dr. Jud Brewer and colleagues discuss their framework for defining MBPs, distinguishing between core components (the “warp”) and adaptable elements (the “weft”). The paper outlines the key characteristics of MBPs, including their scientific and contemplative foundations, structured meditation practices, and the role of the teacher in maintaining program integrity. Tune in to gain clarity on what makes a mindfulness program truly evidence-based and how these programs can be effectively implemented across diverse settings.

Reference:
Crane RS, Brewer JA, Feldman C, Kabat-Zinn J, Santorelli S, Williams JMG, Kuyken W. What Defines Mindfulness-Based Programs? The Warp and the Weft. Psychological Medicine. 2017;47(6):990–999. doi:10.1017/S0033291716003317

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Habit Change Addiction - Mindfulness on the Go: The Craving to Quit App for Smokers

Sat, 27 Sep 2025 09:00:00 -0400

Craving to Quit: A Randomized Controlled Trial of Smartphone App–Based Mindfulness Training for Smoking Cessation

In this episode, Dr. Jud discusses the results of a pioneering randomized controlled trial on the efficacy of the Craving to Quit app for mindfulness-based smoking cessation. Drawing from the paper Craving to Quit: A Randomized Controlled Trial of Smartphone App–Based Mindfulness Training for Smoking Cessation, by Kathleen Garrison et al., the episode unpacks the impact of app-based mindfulness training on cravings and smoking behavior. While the app did not outperform controls in long-term abstinence, it demonstrated a promising ability to weaken the association between cravings and smoking. Dr. Jud explores the implications of these findings, emphasizing how leveraging mindfulness through technology offers a scalable, accessible option for tackling smoking addiction.

Reference:
Garrison, K. A., Pal, P., O’Malley, S. S., Pittman, B. P., Gueorguieva, R., Rojiani, R., Scheinost, D., Dallery, J., Brewer, J. A. Craving to Quit: A Randomized Controlled Trial of Smartphone App–Based Mindfulness Training for Smoking Cessation. Nicotine & Tobacco Research, 2018. https://doi.org/10.1093/ntr/nty126

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Mindfulness and meditation - Meditation and Brain Connectivity: A Path to Mental Clarity

Sat, 20 Sep 2025 09:00:00 -0400

Meditation is Associated with Increased Brain Network Integration explores how mindfulness meditation enhances brain connectivity.

In this episode, Dr. Jud Brewer and his colleagues discuss their EEG-based study comparing novice and experienced meditators. Their findings reveal that experienced meditators exhibit significantly higher brain network integration in the alpha frequency band, suggesting improved information exchange between brain regions. These results provide key insights into how meditation may foster cognitive resilience and enhance mental well-being. Join us as we break down the neuroscience behind meditation and its transformative effects on the brain.

Reference:
van Lutterveld R, van Dellen E, Pal P, Yang H, Stam CJ, Brewer JA. Meditation is associated with increased brain network integration. NeuroImage. 2017;158:18-25. doi:10.1016/j.neuroimage.2017.06.071

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Habit Change Addiction - Craving to Quit: The Science of Breaking Addictive Loops

Sat, 13 Sep 2025 09:00:00 -0400

Craving to Quit: Psychological Models and Neurobiological Mechanisms of Mindfulness Training as Treatment for Addictions

In this episode, Dr. Jud explores the intricate relationship between psychological models, neurobiological mechanisms, and mindfulness training in treating addictions, as detailed in the paper Craving to Quit: Psychological Models and Neurobiological Mechanisms of Mindfulness Training as Treatment for Addictions by Judson A. Brewer, Hani M. Elwafi, and Jake H. Davis. Learn how mindfulness disrupts the addictive loop by targeting craving at its core, reshaping habits, and promoting long-term behavioral change. Dr. Jud also highlights the convergence of ancient Buddhist insights and modern neuroscience, offering a fresh perspective on managing addictions like smoking and substance use disorders. Join us to uncover innovative approaches to dismantling harmful habits and improving lives.

Reference:
Brewer, J. A., Elwafi, H. M., & Davis, J. H. Craving to Quit: Psychological Models and Neurobiological Mechanisms of Mindfulness Training as Treatment for Addictions. Psychology of Addictive Behaviors, 2012.

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Mindfulness and meditation - Mindfulness and Behavior Change: The Neuroscience of Lasting Habits

Sat, 06 Sep 2025 09:00:00 -0400

Mindfulness and Behavior Change explores how mindfulness-based interventions (MBIs) support sustainable health behavior change.

In this episode, Dr. Jud Brewer and colleagues examine the neuroscience behind mindfulness, emphasizing motivation, learning, self-regulation, and habit formation. The study presents an integrative model that links mindfulness with neural mechanisms governing cognitive control, emotion regulation, and self-related processing. By reducing maladaptive behaviors—such as smoking, overeating, and substance use—mindfulness enhances self-awareness and facilitates long-term behavior change. Tune in to discover the science behind mindfulness as a powerful tool for improving mental and physical well-being.

Reference:
Schuman-Olivier Z, Trombka M, Lovas DA, Brewer JA, Vago DR, Gawande R, Dunne JP, Lazar SW, Loucks EB, Fulwiler C. Mindfulness and Behavior Change. Harvard Review of Psychiatry. 2020;28(6):371-394. doi:10.1097/HRP.0000000000000277

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Habit Change Addiction - How Ancient Wisdom and Modern Science Converge on Self and Habits

Sat, 30 Aug 2025 09:00:00 -0400

Feeling is Believing: The Convergence of Buddhist Theory and Modern Scientific Evidence Supporting How Self is Formed and Perpetuated Through Feeling Tone (Vedanā)

In this episode, Dr. Jud dives into the convergence of ancient Buddhist psychology and modern neuroscience, as explored in the paper Feeling is Believing: The Convergence of Buddhist Theory and Modern Scientific Evidence Supporting How Self is Formed and Perpetuated Through Feeling Tone (Vedanā) by Judson A. Brewer. Discover how reward-based learning connects with the Buddhist concept of dependent origination and how understanding feeling tone (vedanā) can illuminate pathways to break free from habits and addictions. Dr. Jud also discusses practical interventions, such as mindfulness-based apps, that disrupt craving loops, reduce suffering, and foster self-awareness. Tune in to learn how cutting-edge science and ancient wisdom can reshape our understanding of self and behavior.

Reference:
Brewer, J. A. Feeling is Believing: The Convergence of Buddhist Theory and Modern Scientific Evidence Supporting How Self is Formed and Perpetuated Through Feeling Tone (Vedanā). Contemporary Buddhism. 2018. https://doi.org/10.1080/14639947.2018.1443553

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Mindfulness and meditation - Music as Meditation: Unlocking Flow and Focus

Sat, 23 Aug 2025 09:00:00 -0400

The Psychological Benefits of Reconceptualizing Music-Making as Mindfulness Practice

In this episode, Dr. Jud Brewer and Dr. Matthew Steinfeld explore the deep connection between mindfulness and music-making. Drawing on psychology, neuroscience, and contemplative traditions, this study argues that playing music can serve as a mindfulness practice, fostering presence, flow states, and emotional resilience. By shifting attention from self-judgment to the embodied experience of sound, musicians can reduce performance anxiety, enhance focus, and deepen their connection to their craft. Whether you're a professional musician or a casual player, tune in to discover how mindfulness can transform your musical experience.

Full Reference:
Steinfeld, M., & Brewer, J. A. (2015). The Psychological Benefits of Reconceptualizing Music-Making as Mindfulness Practice. Medical Problems of Performing Artists, 30(2), 84–89.

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Habit change Neuroscience - Cognitive Control and Cocaine: How the Brain Guides Treatment Success

Sat, 16 Aug 2025 09:00:00 -0400

Pretreatment Brain Activation During Stroop Task Is Associated with Outcomes in Cocaine-Dependent Patients

In this episode, Dr. Jud Brewer explores the relationship between brain activity and treatment outcomes for cocaine addiction. The discussion highlights a groundbreaking study that used functional MRI to measure brain activation during a cognitive control task, the Stroop test, prior to treatment. Findings reveal that activation in specific brain regions, including the anterior cingulate cortex, dorsolateral prefrontal cortex, and striatum, correlates with abstinence, treatment retention, and drug-free outcomes. Dr. Brewer dives into how these neural patterns provide deeper insights into addiction recovery, showcasing the brain's role in predicting treatment success and refining behavioral therapies for substance dependence.

Full Reference:
Brewer, J. A., Worhunsky, P. D., Carroll, K. M., Rounsaville, B. J., & Potenza, M. N. (2008). Pretreatment brain activation during Stroop task is associated with outcomes in cocaine-dependent patients. Biological Psychiatry, 64(11), 998–1004. https://doi.org/10.1016/j.biopsych.2008.05.024

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Mindfulness and meditation - Beyond the Big Five: A New Approach to Understanding Personality

Sat, 09 Aug 2025 09:00:00 -0400

Development and Validation of the Behavioral Tendencies Questionnaire

In this episode, Dr. Jud Brewer and Dr. Nicholas Van Dam discuss the creation of the Behavioral Tendencies Questionnaire (BTQ), a novel tool for assessing personality traits based on behavioral approach, avoidance, and equivocation. Rooted in both contemporary psychology and ancient Buddhist typologies, the BTQ categorizes individuals into three primary temperaments: Greedy/Faithful (approach-oriented), Aversive/Discerning (avoidance-oriented), and Deluded/Speculative (equivocation-oriented). This study validated the BTQ using modern psychometric techniques, demonstrating its utility for personality research and mindfulness-based interventions. Tune in to learn how these behavioral tendencies shape our interactions, decision-making, and well-being.

Full Reference:
Van Dam, N. T., Brown, A., Mole, T. B., Davis, J. H., Britton, W. B., & Brewer, J. A. (2015). Development and Validation of the Behavioral Tendencies Questionnaire. PLoS ONE, 10(11), e0140867. https://doi.org/10.1371/journal.pone.0140867

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Habit Change Addiction - Mindfulness Meets Addiction: A New Path to Recovery

Sat, 02 Aug 2025 09:00:00 -0400

Mindfulness: An Emerging Treatment for Smoking and Other Addictions?

In this episode, Dr. Jud unpacks the groundbreaking insights from the paper Mindfulness: An Emerging Treatment for Smoking and Other Addictions? by Judson Brewer and Lori Pbert. Discover how mindfulness leverages ancient practices to combat modern addictions by targeting the neurological reward-based habit loops. Learn how this approach fosters awareness, disenchants harmful behaviors, and supports individuals in riding out cravings. The discussion also highlights the promising results of mindfulness-based programs compared to traditional treatments, paving the way for innovative methods in addiction recovery. Tune in to explore the future of mindfulness in behavioral health and its transformative potential.

Reference:
Brewer J and Pbert L. Mindfulness: An Emerging Treatment for Smoking and Other Addictions? J Fam Med. 2015; 2(4): 1035.

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Mindfulness and meditation - Beyond Mindfulness: The Next Frontier in Meditation Science

Sat, 26 Jul 2025 09:00:00 -0400

The Science of Advanced Meditation: Transforming Mental Health and Consciousness

In this episode, Dr. Jud Brewer and Dr. Matthew Sacchet explore the cutting edge of meditation research, revealing how advanced meditation practices can fundamentally reshape the brain, enhance well-being, and provide deep psychological transformation. As meditation science enters a new phase, researchers are uncovering how deep states of awareness—once thought to be exclusive to monks and mystics—can be studied, measured, and even cultivated in everyday life. From advanced concentrative absorption meditation (ACAM) to EEG and fMRI studies mapping the brain during self-transcendent states, this conversation dives into the neuroscience behind enlightenment and its potential applications for mental health. Tune in to learn how meditation may one day revolutionize clinical treatments for anxiety, depression, and beyond.

Full Reference:
Sacchet, M. D., & Brewer, J. A. (2024). An emerging science of advanced meditation could transform mental health and our understanding of consciousness. Scientific American, July/August 2024, 70–75.

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Habit Change Addiction - Overcoming Cravings: How Mindfulness Helps Smokers Quit for Good

Sat, 12 Jul 2025 09:00:00 -0400

Mindfulness Training for Smoking Cessation: Moderation of the Relationship Between Craving and Cigarette Use

In this episode, Dr. Jud Brewer and colleagues discuss a randomized clinical trial evaluating mindfulness training (MT) as a smoking cessation intervention. The study demonstrates how mindfulness decouples the link between craving and cigarette use by disrupting the addictive loop reinforced by craving. Results showed that increased mindfulness practice—both formal and informal—significantly reduced cigarette consumption and moderated the relationship between craving and smoking behavior. By teaching participants to observe and accept cravings rather than suppress them, MT offers a powerful, evidence-based approach to addiction treatment.

Full Reference:
Elwafi, H. M., Witkiewitz, K., Mallik, S., Thornhill, T. A., & Brewer, J. A. (2013). Mindfulness training for smoking cessation: Moderation of the relationship between craving and cigarette use. Drug and Alcohol Dependence, 130(1-3), 222–229. https://doi.org/10.1016/j.drugalcdep.2012.11.015

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Mindfulness and meditation - Taming the Wandering Mind: Meditation and the Default Mode Network

Sat, 05 Jul 2025 09:00:00 -0400

Meditation Leads to Reduced Default Mode Network Activity Beyond an Active Task

In this episode, Dr. Jud Brewer and Dr. Kathleen Garrison explore how meditation alters brain activity, specifically within the default mode network (DMN), a system associated with self-referential thinking and mind-wandering. This study uniquely compares meditation not just to resting states but also to an active cognitive task, demonstrating that experienced meditators exhibit significantly reduced DMN activity. Findings suggest that long-term meditation practice can quiet habitual self-referential thought patterns and improve attentional control. Tune in to discover how meditation reshapes the brain beyond relaxation, fostering present-moment awareness and mental clarity.

Full Reference:
Garrison, K. A., Zeffiro, T. A., Scheinost, D., Constable, R. T., & Brewer, J. A. (2015). Meditation leads to reduced default mode network activity beyond an active task. Cognitive, Affective, & Behavioral Neuroscience, 15, 712–720. https://doi.org/10.3758/s13415-015-0358-3

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Habit Change Addiction - From Craving to Control: Disrupting Addiction with Mindfulness Training

Sat, 28 Jun 2025 09:00:00 -0400

Mindfulness Training for Smoking Cessation: Results from a Randomized Controlled Trial

In this episode, Dr. Jud Brewer and colleagues present findings from a groundbreaking randomized controlled trial comparing mindfulness training (MT) to a standard smoking cessation program (Freedom From Smoking, FFS). The study demonstrates that MT not only reduced cigarette consumption more effectively during treatment but also sustained these improvements through a 17-week follow-up. Participants who received mindfulness training achieved significantly higher abstinence rates (31% vs. 6% for FFS) and showed a greater capacity to "sit with" cravings rather than react to them. Learn how mindfulness leverages awareness and acceptance to disrupt addiction loops, offering a scalable, evidence-based solution for smoking cessation.

Full Reference:
Brewer, J. A., Mallik, S., Babuscio, T. A., Nich, C., Johnson, H. E., Deleone, C. M., Minnix-Cotton, C. A., Byrne, S. A., Kober, H., Weinstein, A. J., Carroll, K. M., & Rounsaville, B. J. (2011). Mindfulness training for smoking cessation: Results from a randomized controlled trial. Drug and Alcohol Dependence, 119(1-2), 72–80. https://doi.org/10.1016/j.drugalcdep.2011.05.027

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Mindfulness and meditation - The Science of Effortless Awareness: EEG Neurofeedback and Meditation

Sat, 21 Jun 2025 09:00:00 -0400

Source-Space EEG Neurofeedback Links Subjective Experience with Brain Activity During Effortless Awareness Meditation

In this episode, Dr. Jud Brewer and Dr. Remko van Lutterveld explore the latest advances in neurofeedback and meditation. This study used high-density EEG to provide real-time neurofeedback from the posterior cingulate cortex (PCC), a key region in self-referential processing and mind-wandering. Both novice and experienced meditators demonstrated a strong correlation between decreased PCC activity and the subjective experience of "effortless awareness," a key component of meditation. Notably, participants were able to volitionally control their PCC activity, suggesting that neurofeedback may serve as a valuable tool for deepening meditation practice. Tune in to discover how neuroscience and technology are revolutionizing the way we train the mind.

Full Reference:
van Lutterveld, R., Houlihan, S. D., Pal, P., Sacchet, M. D., McFarlane-Blake, C., Patel, P. R., Sullivan, J. S., Ossadtchi, A., Druker, S., Bauer, C., & Brewer, J. A. (2016). Source-space EEG neurofeedback links subjective experience with brain activity during effortless awareness meditation. NeuroImage, 129, 72–80. https://doi.org/10.1016/j.neuroimage.2016.02.047

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Habit Chanage Addiction - Craving to Quit: The Neuroscience of Mindfulness for Addictions

Sat, 14 Jun 2025 09:00:00 -0400

Craving to Quit: Psychological Models and Neurobiological Mechanisms of Mindfulness Training as Treatment for Addictions

In this episode, Dr. Jud Brewer and colleagues explore the transformative role of mindfulness training in treating addictions. Drawing from both modern psychological frameworks and ancient Buddhist models of suffering, this discussion highlights how mindfulness targets core elements of addiction, such as craving and habit loops. The episode unpacks the neurobiological mechanisms underlying mindfulness interventions, showcasing how they disrupt operant conditioning and rewire the brain's default mode network. Using nicotine addiction as a case study, Dr. Brewer presents mindfulness as a promising, scalable alternative to conventional treatments.

Full Reference:
Brewer, J. A., Elwafi, H. M., & Davis, J. H. (2013). Craving to quit: Psychological models and neurobiological mechanisms of mindfulness training as treatment for addictions. Psychology of Addictive Behaviors. https://doi.org/10.1037/a0028490

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Mindfulness and meditation - Real-Time Mindfulness: How Neurofeedback Guides Meditation

Sat, 07 Jun 2025 09:00:00 -0400

Neurofeedback from the Posterior Cingulate Cortex as a Mental Mirror for Meditation

In this episode, Dr. Jud Brewer and Dr. Remko van Lutterveld explore how real-time neurofeedback from the posterior cingulate cortex (PCC) can serve as a "mental mirror" to enhance meditation practice. Meditation is known for its benefits, but learning how to meditate effectively can be challenging due to the lack of immediate feedback. This study demonstrates how fMRI-based neurofeedback helps meditators recognize when their minds wander and when they are fully immersed in meditation. By providing real-time insights into brain activity, this innovative approach may accelerate meditation learning and deepen self-awareness. Tune in to discover how neurofeedback is bridging the gap between brain science and contemplative practice.

Full Reference:
van Lutterveld, R., & Brewer, J. A. (2015). Neurofeedback from the Posterior Cingulate Cortex as a Mental Mirror for Meditation. Biofeedback, 43(3), 000–000. https://doi.org/10.5298/1081-5937-43.3.05

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Habit Change Addiction - Breaking Habits the Buddhist Way: Ancient Wisdom Meets Modern Science

Sat, 31 May 2025 09:00:00 -0400

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/s12671-024-02361-2

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Mindfulness and meditation - The Mind on Love: Brain Connectivity and the Power of Kindness

Sat, 24 May 2025 09:00:00 -0400

BOLD Signal and Functional Connectivity Associated with Loving-Kindness Meditation

In 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/brb3.219

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Habit Change Addiction - From Triggers to Triumph: Reducing Anxiety and Smoking with Awareness

Sat, 17 May 2025 09:00:00 -0400

Analyzing the Impact of Mobile App Engagement on Mental Health Outcomes: Secondary Analysis of the Unwinding Anxiety Program

In 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/10.2196/33696

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Mindfulness and meditation - The Mind’s Mirror: What fMRI Reveals About Meditation

Sat, 10 May 2025 09:00:00 -0400

Real-Time fMRI Links Subjective Experience with Brain Activity During Focused Attention

In 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.2013.05.030

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Habbit Change Anxiety - The Future of Physician Wellness: Mindfulness in Your Pocket

Sat, 03 May 2025 09:00:00 -0400

Digital Mindfulness Training for Burnout Reduction in Physicians: Clinician-Driven Approach
In 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/10.2196/63197

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Habit Change Eating - Can Awareness Transform Our Eating Habits? Insights from the PASE Study

Sat, 26 Apr 2025 09:00:00 -0400

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].

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Mindfulness and meditation - Real-Time Neurofeedback: A Window Into the Meditating Mind

Sat, 19 Apr 2025 09:00:00 -0400

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.2013.00440

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Habit Change Anxiety - Unwinding Anxiety: The Role of Engagement in Digital Mental Health

Sat, 12 Apr 2025 09:00:00 -0400

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Habit Change Eating - The Mindful Connection to Obesity and Central Adiposity

Sat, 05 Apr 2025 09:00:00 -0400

Associations of Dispositional Mindfulness with Obesity and Central Adiposity: The New England Family Study

In 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-z

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Mindfulness and meditation - Getting Caught Up: How the Brain Processes Self and Craving

Sat, 29 Mar 2025 09:00:00 -0400

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.2013.00647

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Habit Change Anxiety - Personalizing Anxiety Treatment: The Science of Psychological Phenotyping

Sat, 22 Mar 2025 09:00:00 -0400

Cluster-Based Psychological Phenotyping and Differences in Anxiety Treatment Outcomes

In 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/s41598-023-28660-7

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Habit Change Eating - From Shame to Self-Care: Women’s Transformations Through Mindful Eating

Sat, 15 Mar 2025 09:00:00 -0400

Women’s Experiences with a Mindful Eating Program for Binge and Emotional Eating: A Qualitative Investigation into the Process of Change

In 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.2019.0318

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Mindfulness and meditation - Breaking the Habit Cycle: How Mindfulness Transforms Attention

Sat, 08 Mar 2025 09:00:00 -0500

"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/s12671-012-0164-8

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Habit Change Anxiety - Better Sleep Through Mindfulness: Tackling Anxiety with Technology

Sat, 01 Mar 2025 09:00:00 -0500

Targeting Anxiety to Improve Sleep Disturbance: A Randomized Clinical Trial of App-Based Mindfulness Training

In 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.0000000000001083

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Habit Change Eating - Mindful Eating Tools: Using Technology to Curb Cravings and Lose Weight

Sat, 22 Feb 2025 09:00:00 -0500

Testing a Mobile Mindful Eating Intervention Targeting Craving-Related Eating: Feasibility and Proof of Concept

In 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/s10865-017-9884-5

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Mindfulness and meditation - The Neuroscience of Mindfulness: Redefining the Default Mode of the Brain

Sat, 15 Feb 2025 09:00:00 -0500

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.

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Habit Change Anxiety - Unwinding Anxiety: Revolutionizing Physician Wellness Through Apps

Sat, 08 Feb 2025 09:00:00 -0500

Physician Anxiety and Burnout: Symptom Correlates and a Prospective Pilot Study of App-Delivered Mindfulness Training

In 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/10.2196/15608

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Habit Change Eating - Rewiring Cravings: Mindfulness and the Science of Eating Behavior

Sat, 01 Feb 2025 09:00:00 -0500

Awareness Drives Changes in Reward Value Which Predict Eating Behavior Change: Probing Reinforcement Learning Using Experience Sampling from Mobile Mindfulness Training for Maladaptive Eating

In 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/10.1556/2006.2021.00020

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Habit Change Anxiety - Breaking the Anxiety Habit: A Digital Approach to Mental Health

Sat, 25 Jan 2025 09:00:00 -0500

Clinical Efficacy and Psychological Mechanisms of an App-Based Digital Therapeutic for Generalized Anxiety Disorder: Randomized Controlled Trial

In 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/10.2196/26987

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Habit Change Eating - Self-Regulation Without Force: The Role of Mindfulness and Reward

Sat, 18 Jan 2025 09:00:00 -0500

Self-Regulation Without Force: Can Awareness Leverage Reward to Drive Behavior Change

In 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/10.1177/1745691620931460

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Habit Change Anxiety - From Habit Loops to Healing: Redefining Anxiety Treatment

Sat, 11 Jan 2025 09:00:00 -0500

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/10.1177/15598276211008144

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Habit Change Eating - Breaking the Cycle: How Mindfulness Helps Overcome Emotional Eating

Sat, 04 Jan 2025 09:00:00 -0500

Can Mindfulness Address Maladaptive Eating Behaviors? Why Traditional Diet Plans Fail and How New Mechanistic Insights May Lead to Novel Interventions

In 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.2018.01418

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Habit change Neuroscience - The Brain on Meditation: Decoding the Posterior Cingulate Cortex

Sat, 28 Dec 2024 09:00:00 -0500

The Posterior Cingulate Cortex as a Plausible Mechanistic Target of Meditation: Findings from Neuroimaging

Join 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.12246

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Habit change Neuroscience - Breaking Cravings: How Mindfulness Changes the Smoking Brain

Sat, 21 Dec 2024 09:00:00 -0500

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

In 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-y

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Habit Change: Neuroscience - Mindfulness and Addictions: A Neuroscience Brain Hack?

Mon, 16 Dec 2024 15:00:00 -0500

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.

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Healthcare provider course - Module 1. Feeling the pain: empathy and action

Fri, 17 Jun 2022 14:00:00 -0400

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 @judbrewer

Click here to subscribe to my Youtube Channel

https://www.youtube.com/channel/UCi6bQu-Df7Wh2x3gFT5a8aw

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-by-dr-jud/id1472340683

For even more resources on anxiety, including free mindfulness exercises, visit my website: https://www.drjud.com

Follow me on Twitter: https://twitter.com/judbrewer

Follow me on Instagram https://www.instagram.com/dr.jud

Let's connect on Instagram

Healthcare provider course - Module 2. Compassion, the new empathy? Taking the “me” out of empathy

Thu, 16 Jun 2022 13:00:00 -0400

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 @judbrewer

Click here to subscribe to my Youtube Channel

https://www.youtube.com/channel/UCi6bQu-Df7Wh2x3gFT5a8aw

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-by-dr-jud/id1472340683

For even more resources on anxiety, including free mindfulness exercises, visit my website: https://www.drjud.com

Follow me on Twitter: https://twitter.com/judbrewer

Follow me on Instagram https://www.instagram.com/dr.jud

Let's connect on Instagram

Healthcare provider course - Module 3. How life gets in the way

Wed, 15 Jun 2022 12:00:00 -0400

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 MEDITATIONS

Anchoring 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 @judbrewer

Click here to subscribe to my Youtube Channel

https://www.youtube.com/channel/UCi6bQu-Df7Wh2x3gFT5a8aw

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-by-dr-jud/id1472340683

For even more resources on anxiety, including free mindfulness exercises, visit my website: https://www.drjud.com

Follow me on Twitter: https://twitter.com/judbrewer

Follow me on Instagram https://www.instagram.com/dr.jud

Let's connect on Instagram

Healthcare provider course - Module 4. The habit of judging ourselves and others

Tue, 14 Jun 2022 11:00:00 -0400

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 @judbrewer

GUIDED 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 PACE

Click here to subscribe to my Youtube Channel

https://www.youtube.com/channel/UCi6bQu-Df7Wh2x3gFT5a8aw

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-by-dr-jud/id1472340683

For even more resources on anxiety, including free mindfulness exercises, visit my website: https://www.drjud.com

Follow me on Twitter: https://twitter.com/judbrewer

Follow me on Instagram https://www.instagram.com/dr.jud

Let's connect on Instagram

Healthcare provider course - Module 5. Working with stress and anxiety

Mon, 13 Jun 2022 10:00:00 -0400

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 uncertainty

Information 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 MEDITATIONS

Working 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 @judbrewer

Click here to subscribe to my Youtube Channel

https://www.youtube.com/channel/UCi6bQu-Df7Wh2x3gFT5a8aw

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-by-dr-jud/id1472340683

For even more resources on anxiety, including free mindfulness exercises, visit my website: https://www.drjud.com

Follow me on Twitter: https://twitter.com/judbrewer

Follow me on Instagram https://www.instagram.com/dr.jud

Let's connect on Instagram

Healthcare provider course - Module 6. Spreading curiosity

Sun, 12 Jun 2022 08:00:00 -0400

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 @judbrewer

Click here to subscribe to my Youtube Channel

https://www.youtube.com/channel/UCi6bQu-Df7Wh2x3gFT5a8aw

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-by-dr-jud/id1472340683

For even more resources on anxiety, including free mindfulness exercises, visit my website: https://www.drjud.com

Follow me on Twitter: https://twitter.com/judbrewer

Follow me on Instagram https://www.instagram.com/dr.jud

Let's connect on Instagram

Healthcare provider course - Module 7. The obstacle is the way

Sat, 11 Jun 2022 07:00:00 -0400

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 MEDITATIONS

G.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 @judbrewer

Click here to subscribe to my Youtube Channel

https://www.youtube.com/channel/UCi6bQu-Df7Wh2x3gFT5a8aw

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-by-dr-jud/id1472340683

For even more resources on anxiety, including free mindfulness exercises, visit my website: https://www.drjud.com

Follow me on Twitter: https://twitter.com/judbrewer

Follow me on Instagram https://www.instagram.com/dr.jud

Let's connect on Instagram

Healthcare provider course - Module 8. Summary

Fri, 10 Jun 2022 06:00:00 -0400

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 @judbrewer

Click here to subscribe to my Youtube Channel

https://www.youtube.com/channel/UCi6bQu-Df7Wh2x3gFT5a8aw

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-by-dr-jud/id1472340683

For even more resources on anxiety, including free mindfulness exercises, visit my website: https://www.drjud.com

Follow me on Twitter: https://twitter.com/judbrewer

Follow me on Instagram https://www.instagram.com/dr.jud

Let's connect on Instagram

5 mental habits to build during uncertain times (Coronavirus Anxiety Daily Update 6)

Wed, 19 Aug 2020 20:00:00 -0400

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 kindness

To ask questions or suggest future topics, please comment below or connect with me on Twitter @judbrewer

Click here to subscribe to my Youtube Channel
https://www.youtube.com/channel/UCi6b...

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.com

Follow me on Twitter: https://twitter.com/judbrewer
Follow me on Instagram https://www.instagram.com/dr.jud

Let's connect on Instagram

Understanding Coronavirus Anxiety (Coronavirus Anxiety Daily Update 1)

Wed, 19 Aug 2020 20:00:00 -0400

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 offline

You’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 now
3) 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 Channel
https://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.com

Follow me on Twitter: https://twitter.com/judbrewer
Follow me on Instagram

Let's connect on Instagram

3 steps to move from a fixed to growth mindset (Why some flourish in uncertainty and others fail) (Coronavirus Anxiety Daily Update 24)

Tue, 18 Aug 2020 21:00:00 -0400

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 Brew

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3 steps to go from anxiety to curiosity using your eyes (Coronavirus Anxiety Daily Update 23)

Tue, 18 Aug 2020 21:00:00 -0400

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

Let's connect on Instagram

How to Overcome Fear Using Curiosity (Coronavirus Anxiety Daily Update 22)

Tue, 18 Aug 2020 21:00:00 -0400

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

Let's connect on Instagram

How to use curiosity to change habits and feel better (There are 2 types) (Daily Update 21)

Tue, 18 Aug 2020 21:00:00 -0400

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 uncerta

Let's connect on Instagram

How to avoid a news-driven fear and anxiety spiral (Daily Update 20)

Tue, 18 Aug 2020 21:00:00 -0400

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-.... Vis

Let's connect on Instagram

5 finger breathing: Reboot your brain, calm down and be in the moment (Daily Update 19)

Tue, 18 Aug 2020 21:00:00 -0400

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

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Help our kids (and ourselves) work with uncertainty and express emotions (Daily Update 18)

Tue, 18 Aug 2020 21:00:00 -0400

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.

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How healthcare workers can fight anxiety and build resilience using mindfulness (Daily Update 17)

Tue, 18 Aug 2020 21:00:00 -0400

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 growin

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Are you overeating, or so stressed that you forget to eat? (how to fix it) (Daily Update 16)

Tue, 18 Aug 2020 21:00:00 -0400

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.

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How to avoid spiraling into guilt and shame (Daily Update 15)

Tue, 18 Aug 2020 21:00:00 -0400

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 pande

Let's connect on Instagram

A mental vaccine for anxiety & anger (loving kindness). (Daily Update 14)

Tue, 18 Aug 2020 21:00:00 -0400

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 Channel
https://www.youtube.com/channel/UCi6b...

By subscribing, you’ll be notified of future daily updates an

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Why you share sensationalized news (and 1 tip to spread hope instead) (Daily Update #13)

Tue, 18 Aug 2020 21:00:00 -0400

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 misinformation

References 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 Channel
https://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 "Brea

Let's connect on Instagram

On an emotional rollercoaster? How to use mindfulness to regain control (Daily Update 12)

Tue, 18 Aug 2020 21:00:00 -0400

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 patterns

To ask questions or suggest future topics, please comment below or connect with me on Twitter @judbrewer

Click here to subscribe to my Youtube Channel
https://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.com

Follow me on Twitter: https://twitter.com/judbrewer
Follow me on Instagram

Let's connect on Instagram

Grief vs. Fear: distinguishing denial & strong emotions + 3 tips to name & work with feelings (#11)

Tue, 18 Aug 2020 21:00:00 -0400

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

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How to stop worrying (3 key tips) (Coronavirus Anxiety Daily Update 10)

Tue, 18 Aug 2020 21:00:00 -0400

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 them

References 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 Channel
https://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:

Let's connect on Instagram

How to get rid of anger and turn it into kindness (3 simple steps) (Coronavirus Anxiety update 9)

Tue, 18 Aug 2020 21:00:00 -0400

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 kindness

To ask questions or suggest future topics, please comment below or connect with me on Twitter @judbrewer

Click here to subscribe to my Youtube Channel
https://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.com

Follow me on Twitter: https://twitter.com/judbrewer
Follow me on Instagram

Let's connect on Instagram

How to sleep when you are anxious (3 key tips) (Coronavirus Anxiety Daily Update 8)

Tue, 18 Aug 2020 21:00:00 -0400

Anxiety makes it difficult to sleep, and lack of sleep makes you more anxious. This episode will show you how it affects your nervous system, and 3 simple tips to help you fall asleep and stay asleep.

Here's what you'll learn:
-My own journey with interrupted sleep (I and my wife have been experiencing difficulty sleeping)
-The two types of interrupted sleep that i see at my clinic
-Why anxiety is a "doubly whammy" in terms of hurting your sleep
-The questions that the National Institute of Health created to analyze sleep anxiety
-The science behind why anxiety interferes with sleep
-The first set of questions that I ask patients who come in with difficulty sleeping:
- - “when your head hits the pillow, do you have trouble shutting your brain off?
- - "Does your brain start spinning with worry thoughts about the future?"
- - "When you can’t sleep, does looking at the clock make you more anxious because you start to worry that you won’t get enough sleep?”

-The medical definition of anxiety
-How anxiety creates nervous feelings and how that impacts your ability to get to sleep
-How to practice good sleep hygiene
-Why it's important to not check the news before you go to bed
- I walk you through a body scan, step by step, which you can perform while you are lying in bed. This will help you fall asleep quickly and enjoy more peaceful sleep, even if you are anxious.
-Why a body scan works so well
-What happened when I taught the body scan to a women's golf team at Yale

Links from video:

1. Research paper on anxiety, worry and autonomic system function: https://www.sciencedirect.com/science...
2. Downloadable Sleep hygiene tips from the CDC: https://www.cdc.gov/sleep/about_sleep...
3. Guided body scan from Dr. Jud: https://youtu.be/ANZfVnjCmXk

To ask questions or suggest future topics, please comment below or connect with me on Twitter @judbrewer

Click here to subscribe to my Youtube Channel
https://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:

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Why everyone is panic buying and 4 things you can do to help (Coronavirus anxiety update 7)

Tue, 18 Aug 2020 21:00:00 -0400

In this podcast, you'll learn the science behind why panic buying spreads, and four things you can do to help. Here is a preview of what's in the video:

-Panic is driven by the "old" part of the brain
-Why lack of information leads to sudden and uncontrollable anxiety
-How to get the "new" part of the brain back online during moments of panic
-What somebody can say to you when you are panicked to help you calm down
-Why prior experience with an event can help alleviate anxiety
-Why panic is never helpful
-The perfect vector for spreading more panic
-How to talk to someone when they are panicking, and why emotion is superior to logic in such a situation
-Why we need to trust the scientists and stay home

To ask questions or suggest future topics, please comment below or connect with me on Twitter @judbrewer

Click here to subscribe to my Youtube Channel
https://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.com

Follow me on Twitter: https://twitter.com/judbrewer
Follow me on Instagram https://www.instagram.com/dr.jud

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How to use kindness to create connection during crisis (Coronavirus Anxiety Update 5)

Tue, 18 Aug 2020 21:00:00 -0400

This podcast teaches you to leverage your brain’s reward system to use the energy of crisis to replace division and separateness with unity and connection. Inspired by Kitty O’Meara’s poem gone viral (Oprah’s magazine dubbed her the “poet laureate of the pandemic”), Dr. Brewer explains the psychology behind shifting old entrenched mindsets to new ones based in kindness. He gives three actionable tips to practice kindness today, and how doing this “short moments, many times” throughout the day can create new mindsets of kindness and connection.

Today, leverage your awareness and pay attention to what it feels like when someone is kind to you. If you can, take a moment to pray or meditate as an act of kindness toward yourself. Notice when you’re short with your spouse or kids, eat your humble pie and immediately apologize as an act of kindness toward them. Think of one act of kindness you can do for someone else. Maybe it’s a phone call, maybe it’s a thank you to a delivery driver or grocery worker, maybe it’s something else. And pay attention to how it feels when you help out, when you connect, so you can lock that reward into your brain. Make kindness your new habit.

To ask questions or suggest future topics, please comment below or connect with me on Twitter @judbrewer

Click here to subscribe to my Youtube Channel
https://www.youtube.com/channel/UCi6b...
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.com

Follow me on Twitter: https://twitter.com/judbrewer
Follow me on Instagram https://www.instagr

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How to manage uncertainty and anxiety (Coronavirus Anxiety Daily Update 4)

Tue, 18 Aug 2020 21:00:00 -0400

In today's podcast, you'll learn how to balance your need to plan for the future in the midst of massive uncertainty.

Here's what you'll learn:

-Why our brains are set up to plan for the future
-What happens when there isn't enough information to plan (like right now, since the Coronavirus and socioeconomic situation is rapidly changing)
-Why your brain is similar to a computer, and what happens when it gets overloaded
-What causes the "what if" spinout and what to do when it happens
-Examples of the "what if" worry loop amongst students and business owners
-How to stop our brains from spinning out into endless worry loops
-"One day at a time", and why this saying (from the 12 step recovery program) is simple but effective in this time of uncertainty
-Why it's better to stay closer to the here and now
-The point at which it's ok to plan in more detail for the future
-What to do if you get nervous about planning for later on today,
-How to stay grounded in the present moment and out of that worry tailspin.

To ask questions or suggest future topics, please comment below or connect with me on Twitter @judbrewer

Click here to subscribe to my Youtube Channel
https://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.com

Follow me on Twitter: https://twitter.com/judbrewer
Follow me on Instagram

Let's connect on Instagram

How to stop compulsively checking the news (Coronavirus Anxiety Daily Update 3)

Tue, 18 Aug 2020 21:00:00 -0400

In today’s podcast, you’ll learn the following:

-Why you can't stop checking the news
-Why information is like food
-Why you sometimes get a surge of emotions when you read a big news headline, and what to do about it
-The concept of intermittent reinforcement and how this drives your news consumption behavior
-What to do if you are already in the habit of constantly checking the news
-The role of limits and how to set them
-The key question to ask yourself after you check the news. My lab has studied how this simple question can help people stop overeating, and you can use the same trick to help you stop over-consuming news.
-How to check in with your body and mind

Here's a link to the animation on how to hack our brain's natural reward mechanisms to break bad habits like overeating that I mentioned in the video: https://drjud.com/hacking-your-brains...

Click here to subscribe to my Youtube Channel
https://www.youtube.com/channel/UCi6b...

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.com

Follow me on Twitter: https://twitter.com/judbrewer
Follow me on Instagram https://

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How To Avoid Anxiety When Using Social Media (Coronavirus Anxiety Daily Update 2)

Fri, 14 Aug 2020 00:00:00 -0400

In today’s episode, you’ll learn how to remain calm when using social media.

I'll show you why social contagion is more contagious than a virus, and why social media is the perfect vector for spreading anxiety and panic.

You'll learn how to prevent the physical spread of "social viruses" when you are checking social media.

The key practice is to take a deep breath and ask yourself: "What do I need right now?"

If you are looking for news, go right to the true sources and if you are looking for connection with others, step back and ask yourself - "Do I have the habit of going on social media when I’m bored or looking to see what is happening in the world?"

You'll also learn the following:

-why scrolling on social media is like walking through a crowd, many of whom are socially sneezing worry and fear, and how you can avoid "catching" that fear from others.

-An alternative solution if you are on social media looking for connection.

-Why cuddling is good for your health and how that relates to social contagion.

I offer solutions for those of you who are quarantined alone or with others.

To ask questions or suggest future topics, please comment below or connect with me on Twitter @judbrewer

Click here to subscribe to my Youtube Channel
https://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.com

Follow me on Twitter: https://twitter.com/judbrewer
Follow me on Instagram

Let's connect on Instagram