Dr. Judson Brewer’s 3-Step Practice to Break Free from Worry & Anxiety Loops

Foreign. The morning three step process. Step one, recognize what the behavior is. So let's use worrying as an example. Somebody wakes up the morning 3am they worry. Recognize that. So that awareness, right. And curiosity if possible. Oh, am I worrying. That's step one, straightforward. Step two, what am I getting from this? More curiosity. Oh, is worrying helping me sleep? Probably not, you know, but we have to explore that for ourselves. Is worrying make me feel more an making me feel more anxious? Probably. So okay, what am I getting from this? Right. So we can become disenchanted. And that's an important part of this. It's not like working a magically stop worrying. But that's important for us to explore, right. As much as possible. What am I getting from this? Over and over and over and over. Step three, stepping out of the habit loop which could simply be not doing the thing which could be worrying or and I should say we can directly apply that curious awareness that we've been applying in the first two steps. So we become curious and aware. Oh, I'm worrying. We become curious and aware. What am I getting from this? And curiosity. That curious awareness becomes what I call the bigger better offer. Our brain is going to pick things that are more rewarding and do those more. So we can compare worrying versus being curious. Which one feels better. Right. It's a no brainer. So that curiosity, instead of going oh no, we can go oh I'm worrying. That's it. And if, if we, if three steps is too many to remember. One step. Curiosity. Yeah, curiosity. Curiosity.