Unwinding Anxiety: How Understanding Habit Loops Can Help Us Feel Better
- Christyn Greczkowski
- Sep 23
- 3 min read
Lately, I’ve been reading Unwinding Anxiety by Dr. Judson Brewer, and it’s been both eye-opening and encouraging. The book explains how anxiety often shows up as a habit loop — a cycle of trigger → behaviour → result — and how we can begin to unwind it with curiosity and compassion.
As a human being with my own worries and habits, and someone who works closely with others who are struggling, I’m always interested in new, practical approaches that help us better understand the patterns that fuel stress, worry, and overwhelm. Brewer’s framework feels simple yet powerful, and I’ve been enjoying putting it into practice in my own life.
What Is a Habit Loop?
According to Brewer, every habit follows the same pattern:
Trigger – Something sets the loop in motion: a stressful situation, a difficult feeling, or even a racing thought before bed.
Behaviour – We respond, often automatically: worrying, overthinking, distracting ourselves, or avoiding what feels uncomfortable.
Result – In the short term, we might feel relief. But over time, the result is often more anxiety, less energy, and a sense of being stuck.
This framework really resonates with me, because I can see it play out not only in my own life but also in the experiences my clients describe in anxiety therapy sessions.
Why Habit Loops Keep Us Stuck in Anxiety
Our brains are wired to create habits. This is usually helpful — it saves us energy and allows us to function on autopilot. But when anxiety becomes part of the loop, the short-term relief from avoidance or worry reinforces the cycle, even if it costs us in the long run. Loop: Anxiety - Worry - Short term distraction or sense of control / preparation (usually for the worst case scenario).
This explains why anxiety can feel so persistent: the brain has learned that worrying or distracting brings short-term comfort, so it keeps repeating the loop.
How I’m Using These Ideas in Daily Life
Reading Unwinding Anxiety has inspired me to notice my own patterns with more kindness and curiosity. Here are a few practices I’ve been trying — and that may help you, too:
Mapping the loops – Writing down the trigger, behaviour, and result whenever I notice anxiety rising. Was it a thought, an image, a felt sense that triggered the anxiety? (trigger). What did I do about it? (behaviour). What occurred as a result / what did I get out of this? (Result / Reward).
Re-evaluating the reward – Asking myself: Did that coping strategy actually help, or did it leave me feeling more drained?
Mindfulness for anxiety – Using a pause, a breath, or a gentle reminder to myself: This is just a habit, not who I am.
Compassion instead of criticism – Meeting myself with kindness when I notice the loop repeating, rather than falling into self-judgement.
These small shifts don’t erase anxiety overnight, but they do create more space, more choice, and more freedom.
Why This Book Stands Out
I’ve read many books on anxiety, but Unwinding Anxiety feels especially useful because it combines neuroscience, mindfulness practices, and self-compassion. Brewer’s approach is practical, evidence-based, and deeply human.
Most importantly, it’s not about fighting anxiety or forcing yourself to change — it’s about gently unwinding the loops with awareness.
Want to Explore Further?
If you’re curious to learn more, I encourage you to explore Dr. Judson Brewer’s resources:
Visit his website at DrJud.com
Check out the Unwinding Anxiety program, which includes guided practices, an app, and practical tools
Final Thoughts
For me, this book is more than just theory — it’s an invitation to look at anxiety with fresh eyes. By noticing our habit loops and approaching them with curiosity, we can start to unwind old patterns and build healthier, more compassionate ways of responding.
If you’re struggling with anxiety and want support, know that you don’t have to do this work alone. Psychotherapy for anxiety can help you map your patterns, understand your triggers, and find new strategies to feel calmer and more grounded.
