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Worrying does not take away tomorrow’s troubles. It takes away today’s peace.
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Judson Brewer (Unwinding Anxiety: New Science Shows How to Break the Cycles of Worry and Fear to Heal Your Mind)
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Until we define happiness for ourselves, clearly seeing the difference between excitement and joy, for example, our habits will likely not change. We will keep returning to the fruits of our desires.
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Judson Brewer (The Craving Mind: From Cigarettes to Smartphones to Love – Why We Get Hooked and How We Can Break Bad Habits)
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Forgiveness is giving up hope of a better past.
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Judson Brewer (Unwinding Anxiety: New Science Shows How to Break the Cycles of Worry and Fear to Heal Your Mind)
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Watch your thoughts. They become words. Watch your words. They become actions. Watch your actions. They become habits. Watch your habits. They become character.
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Judson Brewer (Unwinding Anxiety: New Science Shows How to Break the Cycles of Worry and Fear to Heal Your Mind)
“
Notice how fear itself does not equal anxiety. Fear is an adaptive learning mechanism that helps us survive. Anxiety, on the other hand, is maladaptive; our thinking and planning brain spins out of control when it doesn’t have enough information.
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Judson Brewer (Unwinding Anxiety: New Science Shows How to Break the Cycles of Worry and Fear to Heal Your Mind)
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A problem can’t be solved by the same consciousness that created it.
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Judson Brewer (Unwinding Anxiety: New Science Shows How to Break the Cycles of Worry and Fear to Heal Your Mind)
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RAIN Recognize what is happening right now. Allow/Accept it: Don’t push it away or try to change it. Investigate body sensations, emotions, thoughts: Ask, “Hmm, what is going on in my body right now?” Note what is happening in your experience.
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Judson Brewer (Unwinding Anxiety: New Science Shows How to Break the Cycles of Worry and Fear to Heal Your Mind)
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The self itself isn't a problem, since remembering who we are when we wake up each morning is very helpful. Instead, the problem is the extent to which we get caught up in the drama of our lives and take it personally when something happens to us (good or bad).
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Judson Brewer (The Craving Mind: From Cigarettes to Smartphones to Love – Why We Get Hooked and How We Can Break Bad Habits)
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In his book In This Very Life, the Burmese meditation teacher Sayadaw U Pandita, wrote, "In their quest for happiness, people mistake excitement of the mind for real happiness." We get excited when we hear good news, start a new relationship, or ride a roller coaster. Somewhere in human history, we were conditioned to think that the feeling we get when dopamine fires in our brain equals happiness. Don't forget, this was probably set up so that we would remember where food could be found, not to give us the feeling "you are now fulfilled." To be sure, defining happiness is a tricky business, and very subjective. Scientific definitions of happiness continue to be controversial and hotly debated. The emotion doesn't seem to be something that fits into a survival-of-the-fittest learning algorithm. But we can be reasonably sure that the anticipation of a reward isn't happiness.
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Judson Brewer (The Craving Mind: From Cigarettes to Smartphones to Love – Why We Get Hooked and How We Can Break Bad Habits)
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To artists, a block of clay says possibility. To travelers, a weekend promises adventure. To the nervous, that lack of structure screams anxiety.
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Judson Brewer (Unwinding Anxiety: New Science Shows How to Break the Cycles of Worry and Fear to Heal Your Mind)
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How we relate to our thoughts and feelings makes all the difference.
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Judson Brewer (The Craving Mind: From Cigarettes to Smartphones to Love – Why We Get Hooked and How We Can Break Bad Habits)
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To hack our brains and break the anxiety cycle, we must become aware of two things: that we are getting anxious and/or panicking and what results from anxiety/panicking.
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Judson Brewer (Unwinding Anxiety: New Science Shows How to Break the Cycles of Worry and Fear to Heal Your Mind)
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Anxiety is born when our PFCs don’t have enough information to accurately predict the future
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Judson Brewer (Unwinding Anxiety: New Science Shows How to Break the Cycles of Worry and Fear to Heal Your Mind)
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What are my top three habits and everyday addictions? What bad habits and unwanted behaviors do I keep doing, despite adverse consequences?
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Judson Brewer (Unwinding Anxiety: New Science Shows How to Break the Cycles of Worry and Fear to Heal Your Mind)
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If you really pay careful and close attention—without making any assumptions or relying on past experience to guide you—and you see that a behavior is not rewarding right now, I promise you that you will start to get less excited about doing it again.
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Judson Brewer (Unwinding Anxiety: New Science Shows How to Break the Cycles of Worry and Fear to Heal Your Mind)
“
Importantly, like zebras who jump and kick, or dogs who shake their bodies after surviving stressful situations, you need to learn how to safely discharge the excess energy associated with that “I almost died” adrenaline surge, so that it doesn’t lead to chronic or post-traumatic stress and anxiety. Simply talking to someone doesn’t count here; you may really have to do something physical, like shout, shake, dance, or engage in some type of physical exercise.1 Your
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Judson Brewer (Unwinding Anxiety: Train Your Brain to Heal Your Mind)
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The more inaccurate the information your PFC incorporates, the worse the outcome. And as the scenarios become more worst-case (which tends to happen as the PFC starts to go off-line, ironically due to the ramping up of the anxiety), your fight/flight/freeze physiology can get triggered to the point that just thinking about these possible (but highly improbable) situations can make you feel that you’re in danger, even though the danger is only in your head. Voilà! Anxiety.
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Judson Brewer (Unwinding Anxiety: New Science Shows How to Break the Cycles of Worry and Fear to Heal Your Mind)
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Rule number one is that a map is useless if we don’t know how to orient it correctly. In other words, we can use a map only if we pair it with a compass to tell us where north is. When our map is oriented, the landmarks fall into place and begin to make sense. Only then can we navigate through the wild. Similarly, if we have been carrying around a this-isn’t-quite-right feeling of dis-ease, and we lack a compass to help us orient to where it is coming from, the disconnection can lead to quite a bit of stress. Sometimes the dis-ease and a lack of awareness of its root cause are so maddening that they lead to a quarter-life or midlife crisis.
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Judson Brewer (The Craving Mind: From Cigarettes to Smartphones to Love--Why We Get Hooked and How We Can Break Bad Habits)
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Shortly after Carhart-Harris published his results in a 2012 paper in PNAS (“Neural Correlates of the Psychedelic State as Determined by fMRI Studies with Psilocybin”*), Judson Brewer, a researcher at Yale* who was using fMRI to study the brains of experienced meditators, noticed that his scans and Robin’s looked remarkably alike. The transcendence of self reported by expert meditators showed up on fMRIs as a quieting of the default mode network. It appears that when activity in the default mode network falls off precipitously, the ego temporarily vanishes, and the usual boundaries we experience between self and world, subject and object, all melt away.
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Michael Pollan (How to Change Your Mind: What the New Science of Psychedelics Teaches Us About Consciousness, Dying, Addiction, Depression, and Transcendence)
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The more people indulge in sensual pleasures, the more their craving for sensual pleasures increases, and the more they are burned by sensual pleasures. Yet they find a certain measure of satisfaction and dependance on sensual pleasure.
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Judson Brewer (The Craving Mind: From Cigarettes to Smartphones to Love – Why We Get Hooked and How We Can Break Bad Habits)
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In an attempt to capture the unconditional or selfless nature of the word, Latin writers translated agape as caritas which is the origin of the English word charity.
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Judson Brewer (The Craving Mind: From Cigarettes to Smartphones to Love – Why We Get Hooked and How We Can Break Bad Habits)
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As part of this, rumination may be a mode of thinking that depressed people have reinforced. To the point that it, in some ways authenticates who they are.
Yes, this is me. I am that depressed guy.
As Milgram and colleagues put it, 'they may be motivated to experience sadness, to verify their emotional selves.
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Judson Brewer (The Craving Mind: From Cigarettes to Smartphones to Love – Why We Get Hooked and How We Can Break Bad Habits)
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R.A.I.N.
Recognize/Relax into what is arising. For example, your craving.
Accept/Allow it to be there.
Investigate bodily sensations, emotions, and thoughts.
Note what is happening from moment to moment.
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Judson Brewer (The Craving Mind: From Cigarettes to Smartphones to Love – Why We Get Hooked and How We Can Break Bad Habits)
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Lo exhiben como una insignia honorífica, sin la cual valdrían menos, serían peores personas o perderían su razón de ser. Para muchos, el estrés equivale al éxito. Como ella señaló: «Si estás estresado, estás contribuyendo. Si no lo estás, eres un perdedor».
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Judson Brewer (Deshacer la ansiedad)
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Si en la trastienda de tu mente hay una voz que te dice que la ansiedad es buena, ha llegado la hora de explorar si esa relación causa-efecto es real. ¿La ansiedad mejora siempre tu rendimiento? ¿Has tenido éxito cuando no estabas ansioso?
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Judson Brewer (Deshacer la ansiedad)
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Esta es, una vez más, la definición de mindfulness de Jon Kabat-Zinn: «[El mindfulness es] la conciencia que surge al prestar atención al momento presente, deliberadamente, sin juicio».
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Judson Brewer (Deshacer la ansiedad)
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Observa tus pensamientos. Se transforman en palabras. Observa tus palabras. Se transforman en acciones. Observa tus acciones. Se transforman en hábitos. Observa tus hábitos. Se transforman en carácter. Observa tu carácter. Se transforma en tu destino.
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Judson Brewer (Deshacer la ansiedad)
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Hate to also tell you this, but . . . your smartphone is nothing more than an advertising billboard in your pocket. What’s more, you pay for it to advertise to you constantly.
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Judson Brewer (Unwinding Anxiety: New Science Shows How to Break the Cycles of Worry and Fear to Heal Your Mind)
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I am particularly troubled by intense anxiety early in the morning. It wakes me up with a jolt.” This anxious feeling throws their worrying into hyperdrive, as they try to figure out what they are supposed to worry about. When they can’t find anything specific, they start getting in the habit of worrying about just about any old darn thing in the future, whether it warrants worrying or not.
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Judson Brewer (Unwinding Anxiety: New Science Shows How to Break the Cycles of Worry and Fear to Heal Your Mind)
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mindfulness is about changing our relationship to those thoughts and emotions.
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Judson Brewer (Unwinding Anxiety: New Science Shows How to Break the Cycles of Worry and Fear to Heal Your Mind)
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Watch your thoughts. They become words. Watch your words. They become actions. Watch your actions. They become habits. Watch your habits. They become character. Watch your character. It becomes your destiny.
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Judson Brewer (Unwinding Anxiety: New Science Shows How to Break the Cycles of Worry and Fear to Heal Your Mind)
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could give them a way to handle and work with their emotions that wasn’t simply prescribing them a pill.
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Judson Brewer (Unwinding Anxiety: New Science Shows How to Break the Cycles of Worry and Fear to Heal Your Mind)
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In other words, the less you understand about a topic or situation, the more you fill that void with words.
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Judson Brewer (Unwinding Anxiety: New Science Shows How to Break the Cycles of Worry and Fear to Heal Your Mind)
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For many, anxiety is a wildfire in the wilderness that starts with the strike of a match at dawn and is fueled by everyday experiences, burning brighter and stronger as the day unfolds.
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Judson Brewer (Unwinding Anxiety: New Science Shows How to Break the Cycles of Worry and Fear to Heal Your Mind)
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In the name of convenience and efficiency, the modern world is increasingly designed to create addictive experiences.
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Judson Brewer (Unwinding Anxiety: New Science Shows How to Break the Cycles of Worry and Fear to Heal Your Mind)
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What are my top three habits and everyday addictions? What bad habits and unwanted behaviors do I keep doing, despite adverse consequences
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Judson Brewer (Unwinding Anxiety: New Science Shows How to Break the Cycles of Worry and Fear to Heal Your Mind)
“
That’s not how our brains work, especially when stress and anxiety are shutting down the very parts that are supposed to be reasoning us through a tough spell.
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Judson Brewer (Unwinding Anxiety: New Science Shows How to Break the Cycles of Worry and Fear to Heal Your Mind)
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can add a zone between comfort and danger: the proverbial growth zone.
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Judson Brewer (Unwinding Anxiety: New Science Shows How to Break the Cycles of Worry and Fear to Heal Your Mind)
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«Uso continuado a pesar de las consecuencias adversas»– podría aplicarse a cualquier cosa.
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Judson Brewer (Deshacer la ansiedad)
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Yes, anxiety is an evolutionary add-on. When fear-based learning is paired with uncertainty, your well-intentioned PFC doesn’t wait for the rest of the ingredients (e.g., more information). Instead, it takes whatever it’s got in the moment, uses worry to whip it together, fires up the adrenaline oven, and bakes you a loaf of bread you didn’t ask for: a big hot loaf of anxiety. And in the process of making the loaf, your brain stores a bit of the dough—like sourdough starter—away for later. The next time you plan for something, your brain pulls that anxiety starter out of your mental pantry and adds it as an “essential ingredient” to the mix, to the point where that sour taste overpowers reason, patience, and the process of gathering more information.
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Judson Brewer (Unwinding Anxiety: New Science Shows How to Break the Cycles of Worry and Fear to Heal Your Mind)
“
Addiction isn’t limited to the so-called hard drugs and addictive substances. It is everywhere. Is this new, or had we missed something? The answer: this is old and new.
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Judson Brewer (Unwinding Anxiety: New Science Shows How to Break the Cycles of Worry and Fear to Heal Your Mind)
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la ansiedad también es contagiosa. En psicología, la propagación de una emoción de una persona a otra recibe el acertado nombre de contagio social. Nuestra propia ansiedad puede despertar o desencadenarse a partir de una simple conversación con una persona ansiosa. Sus palabras temerosas son como un estornudo que aterriza directamente en nuestro cerebro,
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Judson Brewer (Deshacer la ansiedad)
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Running away from any problem only increases the distance from the solution.
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Judson Brewer (Unwinding Anxiety: New Science Shows How to Break the Cycles of Worry and Fear to Heal Your Mind)
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Trigger: Thought or emotion Behavior: Worrying Result/reward: Avoidance, overplanning, etc.
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Judson Brewer (Unwinding Anxiety: New Science Shows How to Break the Cycles of Worry and Fear to Heal Your Mind)
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Dweck llega a argumentar que la mentalidad de crecimiento ayudará a una persona a vivir una vida menos estresante y más exitosa. Esto también tiene sentido, porque en una mentalidad de crecimiento, siempre aprendes y mejoras con la experiencia. En su libro Mindset: The New Psychology of Success (Mindset: la actitud del éxito), Dweck aconseja: «Si los padres quieren hacer un regalo a sus hijos, lo mejor que pueden hacer es enseñarles a amar los desafíos, dejarse sorprender por los errores, buscar nuevas estrategias, disfrutar con el esfuerzo y seguir aprendiendo. Así, sus hijos no tendrán que ser esclavos del halago. Tendrán toda una vida para definir y reparar la confianza en sí mismos».
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Judson Brewer (Deshacer la ansiedad)
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Quand nous comprenons que nous n'allons nulle part, nous pouvons nous arreter, renoncer aux bagages superflus et nous reorienter
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Judson Brewer (The Craving Mind: From Cigarettes to Smartphones to Love – Why We Get Hooked and How We Can Break Bad Habits)
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En examinant mes propres processus de pensee addictifs, j'ai vu que je m'inventais des habitudes qui ne servaient qu'a m'inspirer plus de desirs encore.
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Judson Brewer (The Craving Mind: From Cigarettes to Smartphones to Love – Why We Get Hooked and How We Can Break Bad Habits)
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Souvent, notre esprit cree des simulations pour optimiser une situation. Ces simulations se laissent facilement influencer par le biais subjectif : nous voyons le monde tel que nous le voulons et non tel qu'il est.
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Judson Brewer (The Craving Mind: From Cigarettes to Smartphones to Love – Why We Get Hooked and How We Can Break Bad Habits)
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Michael Moss, an investigative reporter for The New York Times, wrote an article called “The Extraordinary Science of Addictive Junk Food.” The cover art for this piece was a picture of a Doritos chip with the following formula written across it:
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Judson Brewer (The Hunger Habit: Why We Eat When We're Not Hungry and How to Stop)
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The food industry treats food more like a chemistry experiment than a form of nutrition. With the profit motive in mind, it manipulates us to eat (and buy) foods that aren’t even good for us. For example, chemists and food researchers have found what they termed our “bliss point,” which is the optimal balance of salt, sugar, and fat that flips our brains into a frenzy of desire.
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Judson Brewer (The Hunger Habit: Why We Eat When We're Not Hungry and How to Stop)
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No tengo un talento especial. Solo soy
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Judson Brewer (Deshacer la ansiedad)
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Reward-based learning. Copyright © Judson Brewer, 2014.
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Judson Brewer (The Craving Mind: From Cigarettes to Smartphones to Love--Why We Get Hooked and How We Can Break Bad Habits)
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You see, anxiety hides in people’s habits. It hides in their bodies as they learn to disconnect from these feelings through myriad different behaviors
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Judson Brewer (Unwinding Anxiety: New Science Shows How to Break the Cycles of Worry and Fear to Heal Your Mind)
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Like a seed needing fertile soil, the old survival brain creates the conditions for anxiety to sprout in your thinking brain (chronic). This is where anxiety is born. Fear + uncertainty = anxiety.
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Judson Brewer (Unwinding Anxiety: New Science Shows How to Break the Cycles of Worry and Fear to Heal Your Mind)
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From a scientific standpoint, the impact of having too much information to make choices when planning has been dubbed choice overload.
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Judson Brewer (Unwinding Anxiety: New Science Shows How to Break the Cycles of Worry and Fear to Heal Your Mind)
“
After all, knowing more should help us be more in control, because information is power, right? With the advent of the Internet, there is no shortage of information, yet accuracy gets buried under the volume of the content.
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Judson Brewer (Unwinding Anxiety: New Science Shows How to Break the Cycles of Worry and Fear to Heal Your Mind)
“
After all, knowing more should help us be more in control, because information is power, right? With the advent of the Internet, there is no shortage of information, yet accuracy gets buried under the volume of the content. When virtually anyone can post anything that they want to and are rewarded not for accuracy, but instead for humor or outrage or shock value, the web quickly fills with so much information that we find it nearly impossible to wade through it all.
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Judson Brewer (Unwinding Anxiety: New Science Shows How to Break the Cycles of Worry and Fear to Heal Your Mind)
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Tenemos que hacer el trabajo para que los conceptos se traduzcan en conocimiento a través de nuestra propia experiencia.
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Judson Brewer (Deshacer la ansiedad)
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La «Parte III» (tercera marcha) contribuirá a que aproveches tus capacidades neuronales naturales para alejarte de los hábitos vinculados a la ansiedad (por ejemplo, preocupación, procrastinación y autocastigo) y crear otros nuevos (por ejemplo, curiosidad y bondad) con efectos potencialmente positivos.
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Judson Brewer (Deshacer la ansiedad)
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Nadie puede volver atrás y empezar de nuevo, pero cualquiera puede comenzar hoy y generar un nuevo
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Judson Brewer (Deshacer la ansiedad)
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Los hechos eran inapelables. John tomaba entre seis y ocho copas cada noche, prácticamente todos los días. Cuando le pregunté qué le hacía beber así, John me dijo que era autónomo y que tenía la mala costumbre de agobiarse por todo el trabajo acumulado en su escritorio. Miraba lo que le quedaba por hacer y le entraba ansiedad. Mitigaba esa ansiedad viendo la televisión o una película en lugar de ponerse a trabajar.
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Judson Brewer (Deshacer la ansiedad)
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La ansiedad surge cuando nuestra corteza prefrontal no dispone de suficiente información para predecir el futuro con precisión.
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Judson Brewer (Deshacer la ansiedad)
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Hemos de advertir que el miedo no equivale a la ansiedad. El miedo es un mecanismo de aprendizaje adaptativo que nos ayuda a sobrevivir. Por su parte, la ansiedad es desadaptativa; nuestro cerebro pensante y planificador escapa a nuestro control cuando no dispone de suficiente información.
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Judson Brewer (Deshacer la ansiedad)
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momento de revelación cuando advertí que una de las razones por las que la gente no sabe que padece ansiedad es porque esta se oculta en los malos hábitos. Creo que ahora hay más individuos ineludiblemente conscientes de su ansiedad, tanto si intentan superar un hábito como si no.
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Judson Brewer (Deshacer la ansiedad)
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Como veremos, la ansiedad se oculta en los hábitos de la gente. Se esconde en su cuerpo mientras aprenden a desconectar de esas emociones a través de un sinfín de conductas diferentes. Gracias a esta conexión, puedo ayudar a mis pacientes a entender cómo han creado
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Judson Brewer (Deshacer la ansiedad)
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Yes, this is a key characteristic of generalized anxiety: our mind picks an innocuous object and starts worrying about it.
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Judson Brewer (Unwinding Anxiety: New Science Shows How to Break the Cycles of Worry and Fear to Heal Your Mind)
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They become actions. Watch your actions. They become habits. Watch your habits. They become character. Watch your character. It becomes your destiny.
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Judson Brewer (Unwinding Anxiety: New Science Shows How to Break the Cycles of Worry and Fear to Heal Your Mind)
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Putting a label on what seems quirky in isolation but is blazingly clear as a pattern was a lightbulb moment for her.
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Judson Brewer (Unwinding Anxiety)
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He knew rationally that this was crazy—he wasn’t allergic to fish and wasn’t likely to have developed a new allergy that very evening. But his thinking mind had no chance against the voice in his head: “This isn’t up for discussion. Danger! We’re going now.
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Judson Brewer (Unwinding Anxiety: New Science Shows How to Break the Cycles of Worry and Fear to Heal Your Mind)
“
one of the reasons so many people fail to see that they have anxiety is the way it hides in bad habits.
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Judson Brewer (Unwinding Anxiety: New Science Shows How to Break the Cycles of Worry and Fear to Heal Your Mind)
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In the movie The Martian,
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Judson Brewer (Unwinding Anxiety: New Science Shows How to Break the Cycles of Worry and Fear to Heal Your Mind)
Judson Brewer (Unwinding Anxiety: New Science Shows How to Break the Cycles of Worry and Fear to Heal Your Mind)
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We read stories and see YouTube videos about people who, distracted by their smartphones, walk into traffic and off piers into the ocean. Perhaps not surprisingly, a report in 2013 found that pedestrian injuries related to cell phone use more than tripled between 2007 and 2010. And in the first six months of 2015, pedestrian fatalities increased 10 percent, the largest spike in four decades, according to the report. A few years ago, the city of New Haven spray-painted 'LOOK UP' in big yellow letters at crosswalks around the Yale University campus (New York City has taken similar measures). Are admission standards lower these days (probably not), or are these young adults forgetting simple survival skills, overpowered by the pull of their phones?
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Judson Brewer (The Craving Mind: From Cigarettes to Smartphones to Love – Why We Get Hooked and How We Can Break Bad Habits)
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I came up with a method specific to the practice of disarming cravings. It's similar to what Judson Brewer outlines in his book, The Craving Mind. But I modified it based on my own experience. I call it RASINS. Recognize, allow, set aside the story, investigate what is happening in your body, name the sensations, and surf. The goal is to learn to relax into the craving rather than distract ourselves from it. Using the practice, we learned to stay in discomfort and witness our suffering instead of creating more suffering. So let's say you get home and maybe you do your evening rituals but out of nowhere the desire to drink smacks you across your face - possibly due to stress, or emptiness, or boredom, or even happiness. Maybe you think, I can start quitting again tomorrow or some other allowing thought even though you don't want to drink. Here's how it works first you recognize what is happening. You are experiencing A craving to drink alcohol. Say it to yourself. I am experiencing a craving for alcohol. The next step might seem counterintuitive but it's not. Allow the sensations to build allow. Allow yourself to crave a drink. This allows you to conserve energy by giving space to the craving instead of expending energy trying to resist the feeling by telling yourself it's wrong, or terrifying, or shouldn't be happening to you. Let nature take its course. In the third step you set aside the story, which means you don't tell yourself that you are miserable, that the craving is a sign of some eternal and endless struggle, or something more powerful than you. Instead, you spin that energy doing the 4th step, which is investigating the sensations in your body - what does it feel like, is your throat closing up, are your fists clenching, are your legs full of energy, is your heart tight? The fifth step is to name those sensations out loud or better yet write them down. And the final step is to ride or surf the physical sensations as they intensify peak and then dissipate.
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Holly Whitaker (Quit Like a Woman: The Radical Choice to Not Drink in a Culture Obsessed with Alcohol)
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a behavior, it’s happening. Mental behaviors still count as behaviors and can have tangible results. (A) Habit loop that starts the worry cycle: Unpleasant emotion triggers worry as
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Judson Brewer (Unwinding Anxiety: New Science Shows How to Break the Cycles of Worry and Fear to Heal Your Mind)
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In The Philosophical Baby, Gopnik draws a useful distinction between the “spotlight consciousness” of adults and the “lantern consciousness” of young children. The first mode gives adults the ability to narrowly focus attention on a goal. (In his own remarks, Carhart-Harris called this “ego consciousness” or “consciousness with a point.”) In the second mode—lantern consciousness—attention is more widely diffused, allowing the child to take in information from virtually anywhere in her field of awareness, which is quite wide, wider than that of most adults. (By this measure, children are more conscious than adults, rather than less.) While children seldom exhibit sustained periods of spotlight consciousness, adults occasionally experience that “vivid panoramic illumination of the everyday” that lantern consciousness affords us. To borrow Judson Brewer’s terms, lantern consciousness is expansive, spotlight consciousness narrow, or contracted.
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Michael Pollan (How to Change Your Mind: What the New Science of Psychedelics Teaches Us About Consciousness, Dying, Addiction, Depression, and Transcendence)
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Hate to also tell you this, but … your smartphone is nothing more than an advertising billboard in your pocket.
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Judson Brewer (Unwinding Anxiety: Train Your Brain to Heal Your Mind)
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Addiction isn’t limited to the use of chemicals such as nicotine, alcohol, and heroin. Continued use despite adverse consequences goes way beyond cocaine or cigarettes or any of the really bad things I had avoided.
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Judson Brewer (Unwinding Anxiety: Train Your Brain to Heal Your Mind)
“
Judson Brewer, a researcher at Yalefn7 who was using fMRI to study the brains of experienced meditators, noticed that his scans and Robin’s looked remarkably alike.
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Michael Pollan (How to Change Your Mind: The New Science of Psychedelics)
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mindfulness might actually give you more satisfying rewards, as in a substitute that has bigger, better rewards but without the baggage of feeding the craving
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Judson Brewer (Unwinding Anxiety: New Science Shows How to Break the Cycles of Worry and Fear to Heal Your Mind)
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Nobody can go back and start a new beginning, but anyone can start today and make a new ending. —MARIA ROBINSON
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Judson Brewer (Unwinding Anxiety: New Science Shows How to Break the Cycles of Worry and Fear to Heal Your Mind)
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In the modern world, however, you can take care of any need or desire almost instantly. Stressed out? No problem. Cupcakes are right around the corner. Bored? Check out the latest posts on Instagram. Anxious? Watch cute puppy videos on YouTube. “Need” a new pair of shoes (as in see someone with a cute pair of shoes that you have to have)? Just hop on Amazon
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Judson Brewer (Unwinding Anxiety: New Science Shows How to Break the Cycles of Worry and Fear to Heal Your Mind)
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Trigger: “I have a great idea” thought Behavior: Interrupt whoever is speaking and blurt it out Result: Ruin the flow of the meeting
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Judson Brewer (Unwinding Anxiety: New Science Shows How to Break the Cycles of Worry and Fear to Heal Your Mind)
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Some of these studies have shown that willpower is genetically endowed for a lucky subset; still other studies have argued that willpower is itself a myth.
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Judson Brewer (Unwinding Anxiety: New Science Shows How to Break the Cycles of Worry and Fear to Heal Your Mind)
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If you don’t believe me (or the data), try this: the next time you’re anxious, just tell yourself to calm down and see what happens. If you want an extra challenge, say the command in the stern tone of your parent’s voice.
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Judson Brewer (Unwinding Anxiety: New Science Shows How to Break the Cycles of Worry and Fear to Heal Your Mind)