7 Hacks from "Unwinding Anxiety" by Judson Brewer

By Linkup Influence Sep 10, 2024, 17:09 IST

If you’ve ever felt like anxiety is taking over your life, you're not alone. Judson Brewer, MD, PhD, has some insightful strategies in his book "Unwinding Anxiety" that can help you tackle anxiety in a practical and manageable way. Here’s a more conversational look at seven useful hacks from the book that can help you get a grip on your anxiety and regain a sense of control.

1. Embrace Mindful Awareness

Mindfulness is more than just a buzzword; it’s a powerful tool for understanding and managing anxiety. The idea here is to become more aware of your thoughts and feelings without immediately judging them. Think of mindfulness as tuning into your inner radio station. By practicing mindfulness techniques like meditation or focused breathing, you start to observe your anxiety triggers and reactions without getting caught up in them. It’s like stepping back and watching a movie of your own mental processes, which helps you recognize patterns and become more self-aware.

2. Spot Your Triggers

Keeping a journal of your anxiety triggers can be incredibly eye-opening. When you write down situations that spark your anxiety, you can start to see patterns emerge. For example, maybe you notice that social events or certain work deadlines make your anxiety spike. By identifying these triggers, you can start to develop strategies to handle them better. It’s like mapping out a path to avoid anxiety “landmines” and finding ways to defuse them before they can cause too much stress.

3. Try "Urge Surfing"

This is a fascinating technique where you visualize your anxiety as a wave that rises and falls. When you feel an anxious urge coming on, imagine it as a wave building up. Instead of letting it crash over you, you ride the wave by observing the sensations and emotions without acting on them. It’s about creating space between you and your anxiety, allowing you to experience it without being overwhelmed by it. Think of it like surfing: you ride the wave and let it pass, rather than getting swept away by it.

4. Shift Your Focus

Sometimes the best way to handle anxiety is to distract yourself with something engaging. When you find yourself caught up in anxious thoughts, redirect your attention to the present moment. Engage in activities that require concentration, like diving into a hobby, exercising, or even tackling a challenging task. By focusing on something that captures your attention, you give yourself a break from the anxiety cycle and create a sense of accomplishment and fulfillment.

5. Practice Self-Compassion

Anxiety can be tough to deal with, and it’s important to be kind to yourself during these times. Recognize that anxiety is a common human experience and treat yourself with the same compassion you’d offer a friend. Instead of criticizing yourself for feeling anxious, acknowledge it as a natural part of life and give yourself some grace. It’s like giving yourself a mental hug and reminding yourself that it’s okay to be struggling.

6. Develop a Curiosity Mindset

Approaching anxiety with curiosity rather than fear can be a game changer. Instead of getting wrapped up in worry, ask yourself questions like, “What is this anxiety trying to tell me?” or “Why am I feeling this way?” This shift in perspective can help you better understand your anxiety and reduce its power over you. It’s like becoming a detective in your own life, exploring your feelings and thoughts with an open and inquisitive mind.

7. Create a “Worry Time”

Setting aside a specific time each day to address your worries can be a very effective way to manage anxiety. Dedicate a block of time—say, 15 minutes—where you allow yourself to think about and work through your concerns. After this time is up, consciously shift your focus back to the present moment. This method helps you compartmentalize your anxiety, preventing it from taking over your entire day.

These seven strategies from "Unwinding Anxiety" offer practical ways to handle and understand anxiety. By incorporating these techniques into your daily routine, you can develop a more mindful and resilient approach to your mental health. It’s all about understanding your anxiety better and finding effective ways to manage it, so you can live a more balanced and fulfilling life.

"Unwinding Anxiety" by Judson Brewer, MD, PhD