Inner Cosmos with David Eagleman Ep153 Can You Unlearn Anxiety? with Judson Brewer
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May 11, 2026 
Judson Brewer, psychiatrist and neuroscientist who studies anxiety and habit change, explains anxiety as learned habit loops. He discusses how worry forms, parallels with addiction, and why curiosity and mindfulness can break the loop. Short, actionable frameworks and surprising clinical stories illustrate how people can unlearn chronic worry and move beyond avoidance.
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Anxiety As A Learned Future Simulation
- Anxiety is the brain's future-simulation system looping on negative possibilities rather than a mere chemical imbalance.
- Judson Brewer frames anxiety as a learned habit: trigger, behavior (worry), and result, which reinforces the loop over time.
Map Your Anxiety Habit Loop
- Map your habit loop by writing trigger, behavior, and result to reveal what your brain gains from anxiety.
- Judson Brewer suggests everyone can start by identifying triggers (sensations or thoughts), the worrying behavior, and the immediate payoff.
Dave's Panic Driving And Fast Food Loop
- A patient 'Dave' developed panic from childhood and later avoided driving due to fear of panic attacks.
- Mapping his loops revealed eating and worrying reinforced anxiety; addressing loops led to major weight loss and reduced worry.