What is *Unwinding Anxiety* by Judson Brewer about?

*Unwinding Anxiety* explores anxiety as a habit loop fueled by fear and uncertainty, offering science-backed mindfulness techniques to break these cycles. Dr. Judson Brewer, a psychiatrist and neuroscientist, explains how reward-based learning in the brain perpetuates anxiety and provides step-by-step strategies to rewire neural pathways through awareness and curiosity.

Who should read *Unwinding Anxiety*?

This book is ideal for individuals struggling with chronic worry, overthinkers, or anyone interested in mindfulness-based solutions for mental health. It’s also valuable for psychology enthusiasts seeking neuroscience insights into habit formation and clinicians looking for evidence-based anxiety management tools.

Is *Unwinding Anxiety* worth reading?

Yes, particularly for its actionable framework combining clinical expertise and neuroscience. Brewer’s approach, tested in peer-reviewed studies and apps like "Unwinding Anxiety," provides practical exercises to address anxiety’s root causes rather than superficial symptoms.

What are the key concepts in *Unwinding Anxiety*?

- **Habit Loop Model**: Anxiety is sustained by trigger-behavior-reward cycles that can be mapped and disrupted. - **Mindfulness as a Tool**: Observing anxious thoughts without judgment weakens their emotional grip. - **Reward Value**: Recognizing how anxiety paradoxically "rewards" the brain (e.g., through avoidance) helps rewire responses.

How does *Unwinding Anxiety* differ from other self-help books?

Unlike generic advice, Brewer’s method leverages clinical research and neuroimaging to show how anxiety functions biologically. It emphasizes curiosity-driven mindfulness over forced positivity, targeting the brain’s habit-forming mechanisms directly.

What is a notable quote from *Unwinding Anxiety*?

“Fear + Uncertainty = Anxiety” encapsulates the book’s premise that anxiety arises from unresolved fear. Brewer argues that confronting uncertainty with mindful awareness reduces its power over time.

Can *Unwinding Anxiety* help with panic attacks?

Yes, the book teaches readers to deconstruct panic triggers using the habit loop framework. By replacing reactive behaviors with mindful curiosity, individuals can diminish the intensity and frequency of attacks.

How does Judson Brewer’s background inform *Unwinding Anxiety*?

As a Brown University professor and addiction psychiatrist, Brewer integrates 25+ years of mindfulness research with fMRI studies on habit change. His app-based treatments for anxiety and smoking cessation ground the book’s strategies in real-world efficacy.

不安な心を「手放す」習慣

脳を鍛えて心を癒やす

ジャドソン・ブルワー

4.33(6 Reviews)

『不安な心を「手放す」習慣』の概要

精神科医ジャドソン・ブルワー博士による、臨床試験で不安を63%減少させたニューヨーク・タイムズのベストセラーの秘密を探りましょう。もし、不安からの解放が意志の力ではなく、好奇心を通じて脳を書き換えることだとしたら？オリンピック選手やビジネスリーダーたちは、すでにその答えを知っています。

語り方を選ぶ

1冊の本。さまざまな聴き方。

不安な心を「手放す」習慣の同じアイデアを、あなたに合う声・深さ・ペースで学べます。いつでも切り替えられます。

第1章

Breaking the Cycle: How Anxiety Becomes a Habit and How to Unwind It

Anxiety has reached epidemic proportions in our modern world, with over 264 million people worldwide suffering from anxiety disorders. What makes Judson Brewer's "Unwinding Anxiety" stand out in the crowded self-help landscape is its revolutionary approach: treating anxiety not as a condition to be managed but as a habit that can be broken. The book has garnered praise from mental health professionals and celebrities alike, with Arianna Huffington calling it "a groundbreaking approach to understanding and treating anxiety." Since its 2021 publication, the book has become a New York Times bestseller and has been translated into over 20 languages. What's particularly fascinating is how Brewer's personal experience with panic attacks during his medical residency led him to develop this science-backed approach that has helped thousands break free from anxiety's grip. The book's impact has been so significant that his related TED talk has garnered over 16 million views, making it one of the most-watched presentations on mental health.

第2章

The Hidden Face of Anxiety: More Than Just Worry

Anxiety manifests differently for everyone, creating a complex tapestry of experiences that often go unrecognized. For some, it's a constant low-grade hum of unease that colors every daily interaction; for others, it's sudden, heart-pounding panic attacks that strike without warning, turning routine activities into overwhelming challenges. What's particularly fascinating is how anxiety rates are highest in wealthy countries (5%) compared to low-income nations (1.6%), suggesting our modern lifestyle - with its endless notifications, career pressures, and social media comparisons - may be fueling this epidemic. The COVID-19 pandemic only intensified this trend, with psychological distress increasing by a staggering 250% compared to pre-pandemic levels, forcing many to confront anxiety in isolation. What makes anxiety particularly insidious is how it hides in plain sight, masquerading as personality traits or physical ailments. My digestive issues during college weren't "just stress" as I insisted to my doctor-they were anxiety manifesting physically through chronic stomach pain, acid reflux, and irregular eating patterns. My wife experiences anxiety as a formless feeling that attaches to whatever situation it can find - from minor workplace disagreements to routine parent-teacher conferences - transforming manageable situations into sources of overwhelming dread. My attorney friend Emily suffered jolting panic attacks that woke her in the night during stressful career periods, her heart racing and mind spinning with worst-case scenarios about upcoming court cases. Anxiety rarely travels alone, operating instead as part of a complex network of psychological challenges. About 80-84% of people with Generalized Anxiety Disorder experience other psychiatric conditions, most commonly depression. This comorbidity makes treatment more complex but also highlights the interconnected nature of our emotional health. Some individuals develop social anxiety alongside general anxiety, while others experience specific phobias or obsessive-compulsive tendencies that compound their daily struggles. The science behind anxiety reveals its fascinating origins: fear (an adaptive evolutionary response that kept our ancestors alive) meets uncertainty (which our prefrontal cortex struggles to process effectively). This creates a perfect storm where our brain, lacking sufficient information to make accurate predictions, generates increasingly catastrophic "what-if" scenarios as a protective mechanism. Modern life, with its information overload, endless choices, and constant connectivity, has created an environment where anxiety thrives. The average person today makes more decisions in a week than our ancestors made in a year, overwhelming our brain's capacity to process uncertainty. Understanding anxiety as more than just excessive worry is the first step toward addressing it effectively. By recognizing its varied manifestations-from physical symptoms like muscle tension and sleep disruption to avoidance behaviors and excessive planning-we can begin to identify how it operates in our own lives. Common physical manifestations include headaches, digestive issues, and fatigue, while behavioral signs might include procrastination, overpreparation, or difficulty making decisions. Some people experience anxiety through racing thoughts and constant mental chatter, while others feel it primarily through bodily sensations or social withdrawal.

聴きながら、すべての言葉を目で追えます

『不安な心を「手放す」習慣』の一語一語が音声に合わせてリアルタイムでハイライトされ、自然に読み進められます。

第3章

The Habit Loop: Anxiety's Hidden Mechanism

Anxiety operates through a surprisingly simple mechanism called a habit loop. This three-part cycle consists of a trigger (feeling uncertain or stressed), a behavior (worrying, overthinking, or other coping mechanisms), and a reward (temporary relief or feeling like you're "doing something" about the problem). The habit loop isn't a new concept-it's an ancient survival mechanism that helped our ancestors remember where to find food and avoid danger. Our cave-dwelling predecessors used this reward-based learning system to create context-dependent memories triggered by dopamine. What's changed is how we apply this system. While our ancestors used it to remember food locations, we now use it for emotional regulation: feel bad? Eat chocolate. Feel stressed? Check social media. What makes anxiety particularly tricky is that the "behavior" part of the loop often involves mental activities like worry. Research by T.D. Borkovec shows that worry presents itself as problem-solving but rarely delivers solutions. Instead, it creates a self-perpetuating cycle where anxiety triggers worry, which increases anxiety, which triggers more worry. The reward in this cycle is subtle but powerful: worrying gives us an illusion of control or the feeling that we're addressing the problem. This temporary relief reinforces the behavior, even though it ultimately makes anxiety worse. Over time, this pattern becomes so ingrained that we worry habitually about anything and everything-the hallmark of Generalized Anxiety Disorder. Modern life has supercharged these habit loops through two powerful "maximizers." First, intermittent reinforcement-unpredictable rewards that spike dopamine levels-explains why slot machines, social media notifications, and email alerts are so compelling. Second, immediate availability-the collapse of time between desire and fulfillment-eliminates the cooling-off period that once allowed impulses to fade. Companies expertly exploit these vulnerabilities. Food manufacturers engineer perfect combinations of salt, sugar, and crunch; social media platforms optimize algorithms to maximize scrolling time; retailers design websites with psychological hooks. Our smartphones have become advertising billboards we willingly carry everywhere, constantly reinforcing our habit loops.

第4章

Mapping Your Mind: The First Step to Freedom

Breaking free from anxiety begins with mapping your habit loops-a process Brewer calls "first gear." This involves clearly identifying the three components: trigger, behavior, and result (or reward). This mapping exercise illuminates the "black box" of mental patterns that keep us trapped in anxiety. Take John, a mid-sixties alcoholic patient whose drinking habit was triggered by work-related anxiety. By mapping John's habit loops, he gained clarity about how anxiety about unfinished work led to procrastination and eventually drinking to numb his feelings. This simple awareness exercise helped him quit drinking and improve his marriage by recognizing how anxiety affected his reactions to his wife's culturally different communication style. The key is to map your habit loops without rushing to fix them, as understanding precedes change. Many people get excited about seeing their patterns and immediately try to fix them using previously unsuccessful methods. This is like trying to fix a car without understanding how engines work. Conceptual understanding alone isn't sufficient-like Daniel in "The Karate Kid" who needed "wax on, wax off" practice rather than just reading about karate. While mapping can sometimes lead to immediate change, most long-established habits require patient, experiential learning before moving to active change strategies. Dave's story illustrates this process perfectly. After mapping his anxiety habit loops, Dave realized how eating to cope with anxiety actually made him feel worse. Over six months, he lost ninety-seven pounds, reversed his liver problems and sleep apnea, normalized his blood pressure, and even became an Uber driver-remarkable for someone who previously feared highways. Why does mapping work when other strategies fail? Our brains form habits to conserve energy-if we had to relearn basic tasks daily, we'd be exhausted by noon. This efficiency explains why old habits persist. Common strategies like willpower, substitution, and environmental priming offer temporary relief but don't address the underlying mechanism. Mindfulness-defined as awareness with curiosity-emerges as the most promising approach because it helps "pop the hood" on automatic behaviors, allowing us to recognize habit loops in progress rather than after completion.

『不安な心を「手放す」習慣』をもっと深く楽しむ

毎日の新しい気づきを10万件以上のレッスンから
言葉をハイライトして音声と同期
ライブラリを保存して、どの端末からでも利用

第5章

Understanding Your Behavioral Tendencies

Our behavioral patterns fall into three basic categories derived from our survival instincts: approach/fight, avoid/flight, and freeze. These fundamental responses, shaped by millions of years of evolution, align with modern reward-based learning mechanisms and influence how we interact with the world around us. • Bucket 1 (approach/fight): People motivated by positive reinforcement who tend to be enthusiastic, social, and pleasure-seeking. These individuals are natural risk-takers, drawn to novel experiences and rewards. They excel in sales, leadership positions, and creative endeavors. However, they may struggle with impulse control, overspending, or difficulty following through on long-term commitments. • Bucket 2 (avoid/flight): People motivated by negative reinforcement who tend to be critical, detail-oriented, and judgmental. These individuals excel at identifying potential problems and maintaining high standards. They make exceptional analysts, editors, and quality control specialists. Their challenge lies in excessive worry, perfectionism, and difficulty accepting imperfection in themselves and others. • Bucket 3 (freeze): People who are more middle-ground, neither strongly pulled by pleasure nor pushed by discomfort. These individuals often serve as mediators and bring balanced perspectives to situations. They excel in artistic pursuits, counseling, and collaborative environments. Their tendency to avoid conflict can lead to indecision and missed opportunities. Understanding your predominant tendency reveals both strengths and habitual patterns that might cause problems. Approach types might excel in marketing but tend toward overindulgence in food, shopping, or risky behavior. Avoid types excel in precision tasks but can become paralyzed by analysis and criticism. Go-with-the-flow types are creative and adaptable but might struggle with assertiveness and setting boundaries. This framework, derived from a fifth-century meditation manual called "The Path of Purification," provides personalized recommendations based on your behavioral tendencies. For example, approach types benefit from structured practices that cultivate patience, avoid types from self-compassion exercises, and freeze types from practices that build confidence and decisiveness. Mindfulness-the awareness that arises through paying attention in the present moment, on purpose, nonjudgmentally-helps us observe these habit patterns in action. It's not about emptying the mind or stopping thoughts, but changing our relationship to thoughts and emotions. Regular practice helps develop the capacity to notice triggers and pause before reactive responses. Research shows mindfulness can quiet the default mode network (DMN), which activates during mind-wandering and occupies about 50% of our waking lives. The posterior cingulate cortex (PCC), a hub of the DMN, becomes active during craving, rumination, and anxious worry. Brain imaging studies demonstrate that experienced meditators show reduced activity in these areas during both meditation and daily activities. Mindfulness training reduces PCC activity, which explains why it works best with depression and anxiety-it targets the shared element of perseverative thinking regardless of whether it's about the past (depression) or future (anxiety). This neurological evidence supports the ancient wisdom that understanding and working with our behavioral tendencies can lead to greater emotional regulation and well-being.

第6章

Updating Your Brain's Reward Value System

The second gear in unwinding anxiety involves updating your brain's reward values. Our brains form habits based on how rewarding behaviors feel, creating a hierarchy where behaviors with bigger rewards win out. This explains why we prefer cake to broccoli: our brains value high-calorie foods that trigger dopamine releases. The orbitofrontal cortex (OFC) integrates all sensory and emotional information to create a composite reward value for behaviors, making them automatic. To break bad habits, we must update these reward values through awareness-paying close attention to how unrewarding these behaviors actually feel in the present moment, not relying on past associations. Dana Small's neuroscience experiment revealed something profound about craving: participants ate their favorite chocolate while rating their desire for more, with ratings dropping from +10 ("I really want another piece") to -10 ("Awful-eating more would make me sick"). Brain scans showed the posterior cingulate cortex activated during both delight and disgust-the common denominator being "wanting" or craving. This matters because mindfully tracking our satisfaction helps us notice the tipping point from pleasure to displeasure. Our attitude shapes how we experience even mundane tasks like taking out garbage-pairing an action with negativity makes it harder each time, while approaching it neutrally makes it easier. When struggling with habits, thinking "not this again" or "I'll never change" creates a secondary negative habit loop on top of the original problem. Instead, bringing playful curiosity to our experience offers a triple benefit: the original habit becomes easier to work with, we let go of unhelpful attitudes, and we develop the rewarding habit of curiosity. Contrary to the popular belief that it takes 21 days to form a habit, research by Phillippa Lally found behaviors took between 18 and 254 days to become automatic. The Rescorla-Wagner reinforcement learning model explains how habits change: our brain assigns reward values to behaviors and updates these values when outcomes differ from expectations. Studies using the author's "craving tool" in apps for smoking cessation and mindful eating show that after 10-15 mindful experiences, the reward value of problematic behaviors drops significantly. The key insight: you can't think your way out of bad habits or into good ones-you must experience the actual rewards (or lack thereof) through mindful attention.

聴きながら、すべての言葉を目で追えます

『不安な心を「手放す」習慣』の一語一語が音声に合わせてリアルタイムでハイライトされ、自然に読み進められます。

第7章

Finding Your Bigger, Better Offer

The third gear in unwinding anxiety involves finding a "bigger, better offer" (BBO) for your brain to replace anxiety habits. Once you've built momentum in second gear by feeling genuine disenchantment with your anxiety habits, you're ready to shift into third gear. This transition represents a crucial pivot from recognizing problematic patterns to actively cultivating alternatives. The key insight is that our brains are wired for reward-based learning, constantly seeking the most valuable option. This evolutionary programming means we naturally gravitate toward experiences that offer the highest perceived reward. Willpower alone can't compete with the addictive forces of modern life-our cognitive control structures shut down under stress, particularly when cortisol levels rise. The solution isn't fighting cravings with reason but finding rewards that feel better than anxiety without feeding the habit loop. This might mean discovering activities or mental states that provide genuine satisfaction rather than temporary relief. Unlike substitution strategies that create new problematic habits through habituation (such as replacing cigarettes with candy, anxiety with social media, or work stress with comfort eating), mindfulness provides an internally-based alternative that's always available and genuinely more rewarding than anxiety states. The key difference is that mindfulness doesn't deplete with use - instead, it becomes more accessible and effective with practice. Curiosity, our innate capacity for wonder and discovery, serves as a powerful BBO. It manifests in two distinct forms: interest curiosity (pleasurable, expansive, and driven by wonder) and deprivation curiosity (restless, contracted, and driven by information gaps that create discomfort until filled). Interest curiosity feels open and delightful-the process itself is rewarding rather than just the answer. For example, watching a sunset with interest curiosity involves savoring the changing colors and patterns, while deprivation curiosity would focus on knowing exactly what time the sun will set. Most people approach themselves with deprivation curiosity-like problems to be solved, constantly asking "Why am I like this?" or "How do I fix this?" However, by leveraging interest curiosity, we can break old habits and build new ones. Rather than thinking our way out of anxiety, we can get curious about what anxiety actually feels like in our bodies, staying at the top of the curiosity curve instead of assuming we need a magic solution. This might involve noticing the sensation of butterflies in your stomach or tension in your shoulders with genuine interest rather than judgment. The "hmm" practice-a simple sound that helps people drop directly into embodied curiosity-proves more effective than willpower while bringing playfulness to experience. This seemingly simple technique activates the brain's natural curiosity circuits and helps interrupt the anxiety cycle. As one patient reported, responding to panic with "Hmm, that's interesting" took the wind out of anxiety's sails. The practice works because it shifts attention from the anxiety-producing narrative to direct experience, creating space for new responses to emerge. When consistently applied, this approach helps rewire the brain's reward system, making curiosity and mindfulness more appealing than anxiety-driven behaviors. Regular practice strengthens neural pathways that support this healthier response, making it increasingly natural and automatic over time.

第8章

Practical Tools for Unwinding Anxiety

When anxiety strikes, several practical tools can help you step out of habit loops and into present-moment awareness: 1. The Curiosity Exercise: Find a quiet place where you can concentrate. Recall your most recent encounter with a habit loop, remembering the scene and shifting into retrospective second gear to focus on the behavior itself. Try to relive that experience, focusing on what you felt. Check in with your body, identifying the strongest sensation you feel and where exactly you feel it. Get curious about these sensations with your inner "hmm" and observe how they might change when viewed with curiosity. 2. Breath Awareness: Your breath serves as an always-available "tree root" to grab when sliding off anxiety cliffs. Unlike distraction techniques, breath awareness keeps you embodied and present rather than escaping your experience. This practice helps build mental curiosity muscles while providing a third-gear practice for stepping out of old habit loops into more rewarding ones. 3. RAIN Practice: When cravings and anxiety ambush you, this acronym stands for: RECOGNIZE/RELAX into what's arising; ACCEPT/ALLOW it to be there; INVESTIGATE bodily sensations, emotions, and thoughts; and NOTE what's happening moment to moment. By curiously investigating anxiety as it builds in your body (Where does it originate? What does it feel like?), you can ride the wave until it subsides. 4. Loving Kindness Practice: This draws on our innate capacity for genuine well-wishing toward ourselves and others. Research shows it decreases activity in self-judgmental brain regions like the posterior cingulate cortex. The practice involves using centering phrases, visualizing the recipient of kindness, and recognizing the feeling of kindness in your body. Though initially challenging, loving kindness practice helps break habit loops of contraction and self-righteousness, replacing them with openness and expansion. 5. Eye-Widening: Our eyes reveal our emotional states and influence our cognitive processing. Research shows that widened eyes not only help us gather more visual information when afraid or curious but enhance cognitive performance. We can hack this system by deliberately widening our eyes when anxious or frustrated, pairing this with a curious "hmm" to shift our emotional state and open ourselves to learning rather than reacting. The key to making these practices effective is consistency-"short moments, many times throughout the day." Unlike drill-sergeant self-motivation that ultimately fails, these practices naturally draw us in because they feel good. While formal meditation sessions are valuable (like going to the gym), the real transformation happens when we bring awareness into everyday moments-making "the entire world your mental gym."

『不安な心を「手放す」習慣』をもっと深く楽しむ

毎日の新しい気づきを10万件以上のレッスンから
言葉をハイライトして音声と同期
ライブラリを保存して、どの端末からでも利用

第9章

From Understanding to Transformation

As you approach the end of your journey, you might wonder: "Am I going to be able to make lasting change?" The answer lies in consistent practice-mapping habit loops, examining behavior results, and riding out urges. With practice comes calibration-the ability to recognize both contraction (with worry) and expansion (with kindness and curiosity). This calibration develops gradually, like building a muscle, becoming more refined and automatic over time. Two types of faith support this journey: the initial "leap of faith" when trying something new, and the more sustainable "evidence-based faith" that builds through personal experience. The leap of faith might feel uncomfortable at first, like stepping into unknown territory, but it's essential for beginning the transformation process. Evidence-based faith develops as you accumulate small wins and notice subtle changes in your response to anxiety-triggering situations. The scientific backing for mindfulness is substantial and growing. Research from multiple prestigious institutions has demonstrated remarkable results: mindfulness training was five times better than leading treatments for smoking cessation, reduced anxiety symptoms by 63% in clinical studies, and showed measurable changes in brain structure after just eight weeks of practice. Brain imaging studies have revealed increased density in regions associated with self-awareness, compassion, and emotional regulation. Personal evidence becomes your most powerful motivator. Each practice session provides data points about your capacity for change. For instance, you might notice that morning anxiety decreases after a week of regular meditation, or that work stress becomes more manageable when you apply the RAIN technique (Recognize, Allow, Investigate, Nurture). The author's experience with Michael, a staff member of Congressman Tim Ryan, illustrates this perfectly. After a five-minute conversation and using the "Craving to Quit" app, Michael went from smoking 10 cigarettes daily to quitting completely within 21 days-and remained smoke-free six years later. His success came not just from the initial intervention, but from consistently observing and working with his cravings mindfully. This approach to anxiety isn't about eliminating uncertainty from your life-that's impossible and potentially counterproductive. Instead, it's about fundamentally changing your relationship with uncertainty so that it no longer triggers destructive habit loops. By bringing awareness, curiosity, and kindness to your experience, you can unwind anxiety and discover a more spacious, peaceful way of being in the world. This might mean learning to sit with uncomfortable feelings, recognizing them as temporary visitors rather than permanent residents of your mind. Remember: anxiety is not who you are-it's just a habit you've developed. And like any habit, it can be unwound with the right approach and consistent practice. The journey may not be linear, and you'll likely encounter setbacks and challenges along the way. However, each step, even the challenging ones, brings you closer to freedom from anxiety's grip. Success often comes not from avoiding difficulties but from changing how you relate to them, building resilience and wisdom through direct experience.

★★★★★

『不安な心を「手放す」習慣』を最後まで読み終えました

100万人以上の学習者に愛用されています

“23日間、毎日使い続けています。今では日課の一部です。”

jayallen

『不安な心を「手放す」習慣』の主要テーマ

habit loop mechanics
reward-based learning
anxiety habit breaking
uncertainty processing
worry cycle deconstruction

『不安な心を「手放す」習慣』の名言

Anxiety operates through a surprisingly simple mechanism called a habit loop.
Worry presents itself as problem-solving but rarely delivers solutions.
Understanding anxiety as more than just excessive worry is the first step.
The key is to map your habit loops without rushing to fix them.
Anxiety rarely travels alone.

『不安な心を「手放す」習慣』の登場人物

Judson BrewerAuthor and psychiatrist who developed the method
T.D. BorkovecResearcher who studied the nature of worry

著者について

ジャドソン・ブルワー（医学博士、哲学博士）は、『不安がなくなる：マインドフルネスで脳の「悪い癖」を書き換える』（原題：Unwinding Anxiety）の著者であり、ニューヨーク・タイムズのベストセラー作家です。マインドフルネスに基づいた習慣変容を専門とする、世界的に認められた精神科医でもあります。

ブラウン大学の教授であり、同大学マインドフルネス・センターの研究ディレクターを務めるブルワー氏は、25年以上の臨床経験と画期的な神経科学を組み合わせ、不安、依存症、情緒的行動の解決に取り組んでいます。

TEDでの講演（2,000万回以上の再生回数）や『60 Minutes』、『ニューヨーク・タイムズ』紙などで紹介された彼の研究は、学術的な厳密さと実用的な応用を橋渡しするものです。「Unwinding Anxiety」や「Craving to Quit」といったアプリベースのプログラムは、個人だけでなく、世界中の医療機関や組織でも活用されています。前著『依存症ビジネス』（原題：The Craving Mind）では依存症の神経科学を掘り下げ、最新刊『The Hunger Habit』（2024年）ではエモーショナル・イーティング（感情的摂食）の問題を扱っています。

人気の講演者として、米国のオリンピック選手や政府指導者のトレーニングも行っています。『不安がなくなる』は、エビデンスに基づいたステップ・バイ・ステップの枠組みを通じて、何百万人もの人々が心配のサイクルを断ち切るための力となっています。

不安な心を「手放す」習慣の要約をダウンロード

不安な心を「手放す」習慣の要約をPDFまたはEPUBで無料でダウンロード。印刷やオフラインでいつでもお読みいただけます。

他のユーザーのお気に入り

Rewire Your Anxious Brain

Catherine M. Pittman & Elizabeth M. Karle

Mindful Anxiety: From Resistance to Peace の書籍表紙

3 sources

Mindful Anxiety: From Resistance to Peace

The Worry-Free Mind

Carol Kershaw and Bill Wade

The Anxious Mind Unveiled: Understanding Your Inner Storm の書籍表紙

3 sources

The Anxious Mind Unveiled: Understanding Your Inner Storm

Rewire Your Brain

John B. Arden

The Wisdom of Anxiety

Sheryl Paul

The Hunger Habit

Judson Brewer

Anxiety Solution

Chloe Brotheridge

この本に関するよくある質問

学習プラン

Unbreakable: Retraining Your Biological Alarm

This plan is essential for high-performers and individuals struggling with chronic stress or anxiety who want to reclaim control over their physiological responses. It combines modern neuroscience with ancient Stoic philosophy to help anyone build an ironclad mindset against modern pressures.

2 h•4 セクション

学習プラン

Mastering Anxiety: Stop Overthinking

The Anxiety Freedom Masterclass: How to Stop Overthinking Everything offers a structured approach to dismantling anxiety loops through practical, evidence-based techniques. By understanding the formation of anxiety loops and cognitive distortions, individuals can learn to interrupt worry spirals and practice mindfulness to observe thoughts without attachment. The program emphasizes building new habits over 63 days, reframing anxiety as useful information, and applying these skills in real-world scenarios to reduce overthinking and enhance decision-making.

1 h 11 m•8 エピソード

学習プラン

Living Beyond the Anxiety Alarm

This plan is essential for anyone feeling trapped by persistent worry or physical symptoms of stress. It provides a holistic roadmap for moving from reactive survival to proactive living by addressing both the body's biological responses and the mind's cognitive patterns.

2 h•4 セクション

学習プラン

Stop Spiraling and Start Living

This plan is essential for anyone struggling with overthinking, chronic worry, or the physical symptoms of anxiety. It provides a practical roadmap for individuals looking to regain control over their thoughts and find emotional stability in high-pressure situations.

2 h•4 セクション

学習プラン

Embodied Calm: Beyond Intellectual Anxiety

This plan is essential for high-achievers who find that 'thinking their way out' of stress often leads to more rumination. It is designed for anyone looking to transition from intellectualizing their anxiety to physically managing it through actionable somatic skills.

1 h 12 m•3 セクション

学習プラン

Build Self-Belief & Overcome Anxiety & Doubt

This plan is essential for professionals and individuals whose progress is stalled by persistent self-doubt or performance anxiety. It provides a science-backed framework to transition from a mindset of limitation to one of resilient, actionable confidence.

5 h•4 セクション

学習プラン

Stop overthinking and bypass mental noise

In an era of constant information overload, many professionals and students find themselves paralyzed by chronic overthinking and anxiety. This plan offers a structured path for anyone seeking to regain control over their focus, reduce stress, and transform their relationship with their inner dialogue.

5 h 41 m•4 セクション

学習プラン

How to stop overthinking everything

In an era of information overload, many professionals and students find themselves paralyzed by chronic rumination and indecision. This plan is designed for anyone feeling mentally exhausted by their own thoughts, offering science-backed strategies to transition from passive worrying to proactive action.

5 h 10 m•4 セクション

コロンビア大学卒業生がサンフランシスコで開発

LOVED BY

1,000,000+ curious minds.

4.7

avg rating

1M+ learners

"Instead of endless scrolling, I just hit play on BeFreed. It saves me so much time."

@Moemenn

"I never knew where to start with nonfiction—BeFreed’s book lists turned into podcasts gave me a clear path."

@Chloe, Solo founder, LA

117

"Perfect balance between learning and entertainment. Finished ‘Thinking, Fast and Slow’ on my commute this week."

@Raaaaaachelw

"Crazy how much I learned while walking the dog. BeFreed = small habits → big gains."

@Matt, YC alum

108

"Reading used to feel like a chore. Now it’s just part of my lifestyle."

@Erin, Investment Banking Associate , NYC

254

"Feels effortless compared to reading. I’ve finished 6 books this month already."

@djmikemoore

"BeFreed turned my guilty doomscrolling into something that feels productive and inspiring."

@Pitiful

4.5K

"BeFreed turned my commute into learning time. 20-min podcasts are perfect for finishing books I never had time for."

@SofiaP

"BeFreed replaced my podcast queue. Imagine Spotify for books — that’s it. 🙌"

@Jaded_Falcon

201

"It is great for me to learn something from the book without reading it."

@OojasSalunke

"The themed book list podcasts help me connect ideas across authors—like a guided audio journey."

@Leo, Law Student, UPenn

483

"Makes me feel smarter every time before going to work"

@Cashflowbubu

BeFreedがウェブ上でどのように話題になっているかをもっと見る

コロンビア大学卒業生がサンフランシスコで開発

LOVED BY

1,000,000+ curious minds.

4.7

avg rating

1M+ learners

"Instead of endless scrolling, I just hit play on BeFreed. It saves me so much time."

@Moemenn

"I never knew where to start with nonfiction—BeFreed’s book lists turned into podcasts gave me a clear path."

@Chloe, Solo founder, LA

117

"Perfect balance between learning and entertainment. Finished ‘Thinking, Fast and Slow’ on my commute this week."

@Raaaaaachelw

"Crazy how much I learned while walking the dog. BeFreed = small habits → big gains."

@Matt, YC alum

108

"Reading used to feel like a chore. Now it’s just part of my lifestyle."

@Erin, Investment Banking Associate , NYC

254

"Feels effortless compared to reading. I’ve finished 6 books this month already."

@djmikemoore

"BeFreed turned my guilty doomscrolling into something that feels productive and inspiring."

@Pitiful

4.5K

"BeFreed turned my commute into learning time. 20-min podcasts are perfect for finishing books I never had time for."

@SofiaP

"BeFreed replaced my podcast queue. Imagine Spotify for books — that’s it. 🙌"

@Jaded_Falcon

201

"It is great for me to learn something from the book without reading it."

@OojasSalunke

"The themed book list podcasts help me connect ideas across authors—like a guided audio journey."

@Leo, Law Student, UPenn

483

"Makes me feel smarter every time before going to work"

@Cashflowbubu

"Instead of endless scrolling, I just hit play on BeFreed. It saves me so much time."

@Moemenn

"I never knew where to start with nonfiction—BeFreed’s book lists turned into podcasts gave me a clear path."

@Chloe, Solo founder, LA

117

"Perfect balance between learning and entertainment. Finished ‘Thinking, Fast and Slow’ on my commute this week."

@Raaaaaachelw

"Crazy how much I learned while walking the dog. BeFreed = small habits → big gains."

@Matt, YC alum

108

"Reading used to feel like a chore. Now it’s just part of my lifestyle."

@Erin, Investment Banking Associate , NYC

254

"Feels effortless compared to reading. I’ve finished 6 books this month already."

@djmikemoore

"BeFreed turned my guilty doomscrolling into something that feels productive and inspiring."

@Pitiful

4.5K

"BeFreed turned my commute into learning time. 20-min podcasts are perfect for finishing books I never had time for."

@SofiaP

"BeFreed replaced my podcast queue. Imagine Spotify for books — that’s it. 🙌"

@Jaded_Falcon

201

"It is great for me to learn something from the book without reading it."

@OojasSalunke

"The themed book list podcasts help me connect ideas across authors—like a guided audio journey."

@Leo, Law Student, UPenn

483

"Makes me feel smarter every time before going to work"

@Cashflowbubu

"Instead of endless scrolling, I just hit play on BeFreed. It saves me so much time."

@Moemenn

"I never knew where to start with nonfiction—BeFreed’s book lists turned into podcasts gave me a clear path."

@Chloe, Solo founder, LA

117

"Perfect balance between learning and entertainment. Finished ‘Thinking, Fast and Slow’ on my commute this week."

@Raaaaaachelw

"Crazy how much I learned while walking the dog. BeFreed = small habits → big gains."

@Matt, YC alum

108

"Reading used to feel like a chore. Now it’s just part of my lifestyle."

@Erin, Investment Banking Associate , NYC

254

"Feels effortless compared to reading. I’ve finished 6 books this month already."

@djmikemoore

"BeFreed turned my guilty doomscrolling into something that feels productive and inspiring."

@Pitiful

4.5K

"BeFreed turned my commute into learning time. 20-min podcasts are perfect for finishing books I never had time for."

@SofiaP

"BeFreed replaced my podcast queue. Imagine Spotify for books — that’s it. 🙌"

@Jaded_Falcon

201

"It is great for me to learn something from the book without reading it."

@OojasSalunke

"The themed book list podcasts help me connect ideas across authors—like a guided audio journey."

@Leo, Law Student, UPenn

483

"Makes me feel smarter every time before going to work"

@Cashflowbubu

BeFreedがウェブ上でどのように話題になっているかをもっと見る

今すぐ学習の旅を始めよう

第7章

不安な心を「手放す」習慣

概要『不安な心を「手放す」習慣』の概要

1冊の本。さまざまな聴き方。

Breaking the Cycle: How Anxiety Becomes a Habit and How to Unwind It

The Hidden Face of Anxiety: More Than Just Worry

聴きながら、すべての言葉を目で追えます

The Habit Loop: Anxiety's Hidden Mechanism

Mapping Your Mind: The First Step to Freedom

『不安な心を「手放す」習慣』をもっと深く楽しむ

Understanding Your Behavioral Tendencies

Updating Your Brain's Reward Value System

聴きながら、すべての言葉を目で追えます

Finding Your Bigger, Better Offer

Practical Tools for Unwinding Anxiety

『不安な心を「手放す」習慣』をもっと深く楽しむ

From Understanding to Transformation

『不安な心を「手放す」習慣』を最後まで読み終えました

『不安な心を「手放す」習慣』の主要テーマ

『不安な心を「手放す」習慣』の名言

『不安な心を「手放す」習慣』の登場人物

著者について

不安な心を「手放す」習慣の要約をダウンロード

他のユーザーのお気に入り

この本に関するよくある質問

What is Unwinding Anxiety by Judson Brewer about?

Who should read Unwinding Anxiety?

Is Unwinding Anxiety worth reading?

What are the key concepts in Unwinding Anxiety?

もっと見る

1,000,000+ curious minds.

1,000,000+ curious minds.

1冊の本。さまざまな聴き方。

Breaking the Cycle: How Anxiety Becomes a Habit and How to Unwind It

The Hidden Face of Anxiety: More Than Just Worry

聴きながら、すべての言葉を目で追えます

The Habit Loop: Anxiety's Hidden Mechanism

Mapping Your Mind: The First Step to Freedom

『不安な心を「手放す」習慣』をもっと深く楽しむ

Understanding Your Behavioral Tendencies

Updating Your Brain's Reward Value System

聴きながら、すべての言葉を目で追えます

Finding Your Bigger, Better Offer

Practical Tools for Unwinding Anxiety

『不安な心を「手放す」習慣』をもっと深く楽しむ

From Understanding to Transformation

『不安な心を「手放す」習慣』を最後まで読み終えました

他のユーザーのお気に入り

もっと見る

『不安な心を「手放す」習慣』の概要