Autumn: Today we're diving into "Unwinding Anxiety" by Judson Brewer, exploring a brain-based approach to breaking the cycle of worry and fear that keeps so many of us stuck. Autumn: So, what’s the core problem here? It’s that relentless anxiety loop. Ever find yourself awake at 3 AM, mind racing with worst-case scenarios? Or maybe you escape looming deadlines by endlessly scrolling your phone? That’s anxiety’s grip. The real kicker is how our attempts to fix it—avoidance, distraction, overthinking—often just tighten that grip, wiring our brains for more worry. It feels like an exhausting mental treadmill, draining the energy we desperately need for work, relationships, and just feeling okay. Sound familiar? That constant background hum of 'what if'? Autumn: How do we actually unwind this? Brewer argues you can't just think your way out. Instead, his approach starts with simply becoming aware of your anxiety habits. Notice when the worry starts, what triggers it, how it feels physically – maybe tightness in your chest before a big presentation? Then, get curious. Instead of judging yourself for feeling anxious, ask: "Okay, what does this actually feel like right now?" This curiosity engages the thinking part of your brain, calming the emotional storm. Here’s where it gets really insightful: map the real reward of worrying. Does it truly solve anything, or just offer a false sense of control while making you feel worse? Seeing this clearly helps your brain lose interest. Replace the worry habit with something genuinely rewarding, like a brief pause to focus on your breath. That immediate hit of calm creates a powerful new loop. Try 'surfing the urge' – staying present with discomfort instead of fleeing. You teach your brain it's not an emergency. Autumn: Here’s your takeaway: Next time you feel that familiar knot of worry tightening, maybe during your commute or before sending a tricky email, pause. Name it: "This is anxiety." Then take three slow breaths, just noticing the physical sensation without trying to change it. Observe with curiosity. See what happens when you create that tiny space. Until next time, keep seeking that five percent happier.