A Neuroscientist on Unwinding Anxiety | Rich Roll Podcast

Dr. Jud Brewer returns for a 2nd appearance on the podcast to discuss his new book ‘Unwinding Anxiety’ and ways we can rewire our minds to feel, perform, and live better.
To read more about Dr. Jud, click here 👉🏾 bit.ly/richroll586
✌🏼🌱 - Rich
LISTEN / SUBSCRIBE TO THE PODCAST
Apple Podcasts: bit.ly/rrpitunes​
Spotify: bit.ly/rrpspotify​
Google: bit.ly/rrpgooglepods​
THE PLANTPOWER MEAL PLANNER
meals.richroll.com (code RRHEALTH for $10 off)
PICK UP RICH'S NEW BOOK - VOICING CHANGE
richroll.com/vc
DR. JUD'S 1st RRP APPEARANCE (#471)
www.richroll.com/podcast/jud-...
Rich Roll Podcast Clips Channel: kzbin.info/door/zzB...
Subscribe to Rich’s newsletter: bit.ly/rollcallemail​
CONNECT WITH RICH
✩ Website - richroll.com​
✩ Rich Roll Podcast - bit.ly/richrollpod​
✩ Instagram - / richroll​
✩ Twitter - / richroll​
✩ Facebook - / richrollfans​
✩ Strava - / strava
✩ Memoir: Finding Ultra - bit.ly/rrfindingultrarev​
✩ Meals - meals.richroll.com​
✩ Cook - The Plantpower Way - bit.ly/rrppwbook​
✩ Italian! - The Plantpower Way: Italia - bit.ly/rrppwitalia​
✩ Support - / richroll​
FILMED AND EDITED BY BLAKE CURTIS
www.blakecurtis.net/
* * * * *
NEW TO RICH?
Hi I'm Rich Roll. I'm a vegan ultra-endurance athlete, author, podcaster, public speaker & wellness evangelist. But mainly I'm a dad of four. If you want to know more, visit my website or check out these two the NY Times articles:
bit.ly/otillonyt
bit.ly/vegansglam
I LOVE MAIL! SEND IT HERE:
2630 Conejo Spectrum St.
Thousand Oaks, CA 91320
00:00:00 - Introduction
00:04:04 - F.G.O.
00:05:40 - Defining Anxiety Vs. Fear
00:13:00 - Studying Anxiety During the Pandemic
00:16:36 - Anxiety and Addictive Behaviors
00:21:06 - Worry as a Mental Behavior
00:24:47 - Social Media as a Contagion for Worry
00:26:36 - Uncertainty and Control
00:28:48 - Developing Self-Awareness and Action
00:36:03 - Self-Identifying with a Behavior
00:37:44 - The Success Rate with Dr. Brewer's Program
00:41:18 - Prevalence of Anxiety in the U.S.
00:42:29 - Our Reward Value System and Using Awareness
00:53:00 - Two Types of Curiosity
01:03:05 - Curiosity and Kindness
01:07:45 - The Bigger Better Offer
01:09:23 - Mindfulness
01:11:15 - Teenage Anxiety
01:15:35 - Performance Anxiety
01:22:43 - Getting Over Perfectionism
01:26:46 - Authenticity and Wisdom
01:28:50 - Breath Work
01:37:17 - Dr. Brewer's Desire to Explore Personalized Medicine
#richroll #richrollpodcast

[@grantfrazier3053]

Has anyone else’s vocabulary expanded immensely since listening to Rich’s podcast? Incredibly thoughtful speaker 👏👏

[@juliesill8074]

His command of the language is beyond impressive to me. Words matter. ☮️🌱🙏🏻

[@orbion2]

Tru

[@Jasuli93]

One of the main reasons I listen to his podcasts tbh, I'm in the process of improving my English and Rich is helping me to do just that. :)

[@grantfrazier3053]

Jasuli93 Love that!! 🙌

[@liliere1]

The way he uses language is just... beautiful !

[@drewjuancano9665]

Story of my life. Used to get anxious about not being anxious. So glad I am no longer in that place.

[@lamialakhlifi120]

How did you achieve that?

[@slv6470]

its how i feel rn. i am anxious, but when i am not - what then? it occupies my whole day & night i dont know what to feel if it wasnt there

[@Chaz.hands.]

Ok, I am halfway through this podcast & it is like Jud is speaking directly to me. Bought the book. I will get over this anxiety!!

[@HigherSofia]

kzbin.info/www/bejne/r4CZo4F6r6iMoLs

[@active.losinj]

You will 💙

[@NihouNi]

I hope it really helped you

[@Chaz.hands.]

@@NihouNi it helped me understand how I can conquer it, but when I’m feeling the anxiety, it’s really difficult to remember his advice & feel the feelings, I always want to escape them!

[@questioneveryone4603]

Try the Unwinding Anxiety application, It works! In a nutshell it tells us to be curious to what we feel when we anxious thoughts or anxiety attack! It will walk you down step by step! Best of luck!

[@loppan4534]

I’m very happy Rich decided to invite Jud again. I listened to their previous conversation for the second time yesterday. Love how humble they both are.

[@jewelsoftheworld101]

👍😍😍

[@wowser44]

Great way to start this Monday which I call #MomentumMondays, there is magic in momentum. Run it up, drum it up to the beat of your heart

[@scottybrizzle]

Just when I needed this 🙏

[@drinaciofernandes]

Couldn't agree more

[@jewelsoftheworld101]

👍😍😍

[@ZOLOSTT2022]

Thank you for this..I am fighting really bad anxiety lately and I was using my phone and the internet as a getaway and I believe that those were my addictions that contributed to anxiety. It is just an ongoing circle. I need to learn how to use my phone and social media for good and not negative things. I would like to know if anyone is going through the same problem as me? Thank you for your podcasts I always enjoy them

[@jahninapamintuan1849]

Hey Derek. Just want to let you know I have love ones who go thru this everyday anxiety and it shows on how much he uses his phone as like a balm or a soother but adds more to his anxiety. But like you he is working on it

[@ZOLOSTT2022]

@@jahninapamintuan1849 thank you for sharing 🙏🏽

[@lindalaz22]

Jud Brewer is amazing. His guidance with the book and apps is just life changing!

[@julianb1550]

Hey Rich, I have this self destructive habit of not taking breaks at work. I won't eat because I overschedule myself, which leads to emotional exhaustion, high irritability, and low tolerance of criticism. I typically have great self control but have lately been exhibiting negative behaviors such as quiet bouts of anger where I'll go into an empty room and vent. This was a great episode, and looks like I've got some work to do. Thanks for providing such helpful content.

[@jewelsoftheworld101]

👍😍😍

[@AdAm4SkAtInG]

Great conversation. RPP is easily becoming my favourite podcast. Don’t stop asking questions which are personal to you Rich! Although it’s personal, they are some of the most engaging parts of the podcast. It’s not hypothetical scenarios being discussed at that point, it also reminds us that successful people such as yourself have the same blind spots and how we can shed light and navigate them real life scenarios 🙏🏼

[@MrYouAllKnow]

yo, i came back to this video just to say We need more from Dr. Jud asap!

[@emadeldinfamily]

I just saw this and shared the link immediately with my older son, who suffers from anxiety. I know that it'll be good because your shows are top-notch Rich. And Voicing Change is a gift that I ordered for my other son. I've been following you after reading Finding Ultra 3 years ago. Thank you for all the knowledge and inspiration, it's making a difference for our family! 🌴👍

[@jahninapamintuan1849]

This podcast is one of the most important ones I am lucky enough to watch and listen to

[@margarett_b]

As always, very insightful and incredibly interesting! I adore when you do a deep dive about our minds with your guests - truly makes me look at my own thinking in a completely different way and challenges me to focus more on these "mindfulness" practices. Lots and lots of love!

[@jewelsoftheworld101]

Very well said 👍😍😍

[@amaliachifa2406]

I think my favorite episode so far. Watched it twice. Thanks a lot both of you for spreading wisdom.

[@slackeratslack]

That section on the effect Rich's worrying mother had on him resonated and probably did for many people. Then Dr Brewer says that effect other's worry and the scare stories on social media spread like a virus but not so easily contained, sneezing and coughing on your brain from the ether. So much to think over.

[@WeekendMuse]

Helpful podcast with practical tips to deal with anxiety. I enjoyed the long format that allowed for both the host and the guest to talk in a conversation without feeling rushed by time. Well done to both.

[@angelamiramontes3636]

Perfect timing for me this morning, as all your episodes seem to be. Thank you for always providing us with so much value

[@selfhelpchampion9664]

Thanks Rich, please get Dr. Dan Seigal on the podcast to know more about teenage brain. Dr. Seigal's Brainstorm is a very good book🙏❤️selfhelpchampion

[@Chaz.hands.]

Love learning how to overcome or manage anxiety. Thank you for sharing this knowledge.

[@Chris-yg3nj]

37:06 - thank you two for this part of the conversation!

[@a1pwn]

I used to laugh at people with anxiety. I know better now. Body gives extreme fear signals without any trigger. No one seems to understand. Its not a thought control issue. Not sleeping does not help either :(

[@MsCristina38]

What a super helpful interview! I’ll write down the negative feelings I have when I eat. And Rich love your your plant based system, I’ll look into it. I just downloaded and am using the “eat right now” app.

[@marylee2809]

Very interesting to how we feel and think. Thank you for your great work!

[@brandnewyorker]

Thank You 🙏

[@FungalNetwork]

I’m imagining me coming home from work with my prefrontal cortex turned off reaching for the sweets then bringing awareness to that emotional response making me go “OH!”

[@jewelsoftheworld101]

👍😍😍

[@susanjohnston4066]

Thank you for this important interview. 💕

[@jewelsoftheworld101]

👍😍😍

[@EntirelyHonest]

Another awesome podcast :) Thanks again Rich, I like the format where you see both of your faces through the conversation!

[@vforer]

Perfect timing

[@drinaciofernandes]

Thank you for this

[@ruthkofmel1747]

Performance anxiety - truely the best and most fun part! Heartwarming to watch, very educative and giving the right nudge to go explore ourselfs. Thank you!

[@Arts-Love]

You guys rocked it ❤️ thank you for your intelligence and insightfulness!

[@mariam.7271]

I love these podcasts!

[@anastasiaudnikova6863]

I love the five fingers breathing technique! Great podcast! Thank you so much!

[@eleanorbertuch135]

Always a great program

[@jazzybelle7107]

To me mindfulness and awareness is really just attention. Curiosity and kindness us having a desire to create or birth something that makes us feel good. makes sense why our reward system is the strongest. having adult adhd anxiety and depression I’m learning to turn that hyperfocus into opportunities to add to that reward bucket instead of negative reinforcement based on past emotions. Be it gratitude or acts of kindness etc. instead of falling into despair sadness or shame.

[@mfrancisco_850]

yeah thats the basics of what it is and it took me a long time to realize that all my life i had been trying to stop the thoughts and feelings instead of observing it .

[@jannimushi4890]

God inspired this man to help us face climate change.

[@poloruiz1267]

At 49:30 you mention powerlessness over addictive behaviors and how you would make the decision to drink even though you were aware of the negative results. I think it’s important to talk about the body’s own chemical self reward of dopamine and factor in its effects on behavior.

[@veganchiefwarrior6444]

anxiety is a bitch man. never your fault always everyone else really, especially when you build yourself as a moral person and u expect everyone to be the same when in reality feely people are rare, most people prefer to be miserable and take it out on everyone else than actually doing the right things yano, you just dont know what to expect its a trip

[@brownebear91]

The Steven Pressfield episode was excellent and I just recently watched Jud’s first appearance so I’m looking forward to this. The real reason for this comment is to enquire if those Rich Roll coffee mugs are available online or if they’ll ever be available? I’d love one. Thanks, Rich.

[@Iamthatknows]

Ahaa! Great Rich Roll!. Best look of Rich Roll in this moderate mustache and Beard.👍

[@jDTo0]

Amazing talk. I will look up some of the mentioned tools and hopefully they will help me too. Thank you!!!!

[@noelvegairizarry3088]

The Standard American diet its one of the causes of our inflammation, the gut microbiome it's the other link to better health.

[@karenscookingkorner]

Rich I’d LOVE to you interview Holly Whitaker. Her book is changing my life in such a great way. Hope you could be open minded to her unique way of confronting sobriety. Different than your journey but yet so profound in my opinion. Respectfully Karen

[@samantha-kemp-therapy]

So good

[@meditationmeditatefocus7716]

Have peace within.

[@marylee2809]

Anxiety is all different anxiety. Speaking of your performance anxiety adds a good example of a type of anxiety. By being personal, it helps the audience be able to relate to you and shows that you truly connect w/ the subject of the podcast. Your hardwork shows. Since you know how to do the quality work, can the preparing using your skill and technique be done in a relaxed way, w/o adding the tension?

[@trueself62]

There is a complete lack of speaking about developmental trauma. We are not just a bundle neural pathways, negative imprints from birth to adulthood also drive behaviour. Think John Bowlby.

[@drewa1999]

Excellent insights! Mother's little helper came out in the mid 60's though, not 80's...

[@MrMattMcC]

Wow. Churning out the pods lately! Can hardly keep up✌ big training block required👌

[@kkpaine]

We need to look at FMT as a modality when addressing deep trauma patterns affecting microbiome. Rich, consider Dr. Sabine Hazan for interview. “Refloralization” needs bottom up pressure for medical acceptance.

[@AllScope_tv]

Good luck, God willing

[@Kimsta]

Great chat, thanks :)

[@denisep.cazares7080]

Would love to see Mayim Bialik on the Rich Roll Podcast. She’d be great on this subject as well as many others. ☮️ 🪴

[@slipnorris5882]

blossom?

[@rysteph51008]

"If you think you need a Psychiatrist, you ought to have your head examined." :)

[@ralphmoore9422]

Ouch , I’ll stay on the East Coast,Thank you!

[@meyou3217]

Lots of solid learning bits surrounded by lots of meandering conversation. Great if you have that kind of time. Cheers to all, the benefits of listening far outweigh any hindrances of meandering--it's just that I don't have time so I have to chunk it up & listen in bits & then I forget previous bits! [Polite whisper: ""irregardless" is not a word (around the 1:05 mark) & I KNOW that many intelligent people are turned off by foundational grammatical errors. I'm just the messenger, don't shoot me!]

[@glenngibson9201]

[Polite whisper: "irregardless" is a word. I used to think the same thing until I looked it up a while back. Dictionaries Oxford and Merriam-Webster both have it as such. Merriam-Webster defines irregardless as "nonstandard" but meaning the same as "regardless." "Many people find irregardless to be a nonsensical word, as the ir- prefix usually functions to indicate negation; however, in this case it appears to function as an intensifier," the dictionary writes. Hope this helps. And if you don't shoot me I won't shoot you! Who am I kidding, I wouldn't shoot you anyway!] Have a nice day, irregardless! Ps, I don't like the word myself. But language is what it is.

[@meyou3217]

"Irregardless...is a not conforming word choice of an educated native speaker...use regardless instead." Merriam-Webster

[@nathankroeze1412]

Hey Rich. Thanks for another great conversation. Your technical production manager does a great job producing the show. He moves too much, I was distracted. I feel like the black background of previous videos was better.

[@eddiegill]

Hi Love your iPad set up. What keypad attachment are you using?

[@monikapandey8792]

Life is simple we just complicate in our head..just like 5 fingers breathing..but we need to practice it..otherwise we will complicate it wd our cerebral activity..which is more compulsive than conscious 😇

[@jaredgoldman939]

I want one of those RR coffee cups!!!

[@harmonicalessonsnyc6386]

(18:53 and on) The Rolling Stones' song "Mother's Little Helper" came out in 1966 - not the 70's and the 80s. The song "Mother's Little Helper" is about tranquilizers like Valium. I realize valium is a benzo. Great podcast, but the doctor's facts in this instance are a little off.

[@1sumquodsum]

I never believed in anxiety and depression. One time at work I started having panic attacks. Afterwards I develop imsomnia. I am looking for a cure.

[@mfrancisco_850]

get his book its amazing and can explain what is going on in your brain .and ways to work with it .

[@bethanyhagensen4005]

Great interview overall.... but as a therapist that frequently collaborates with psychiatrists, I feel a little disturbed that he stumbled upon the basic tenets of cognitive behavior therapy for anxiety. I think neuroscientists and psychiatrists should have more knowledge about psychotherapy.

[@ruig8612]

What’s good anxiety prevention you from falling asleep?

[@MsCristina38]

All the psychiatrists I’ve been to see have been trained in cognitive behavioural therapy as well as other therapies. We have an awesome healthcare system in Canada.

[@matts9424]

@@MsCristina38 🇨🇦🇨🇦

[@willzinc6137]

Exactly. That's why there was a big disconnect for me with this episode. Dr. Brewer is a guy who was trained to prescribe meds. No wonder why his approach to discussing anxiety didn't resonate. Just look at your fingers and breathe. Lol.

[@joshchapman4753]

Yeah he’s coming across like a baker who finally discovered the recipe for bread. day one stuff...Can’t imagine there is much to his book

[@lukecollings1630]

How does this work on constant negative OCD looping thoughts

[@ilikefootball7386]

How do we get the app ?

[@allanmanchester378]

Nitrous oxide gives a non addictive euphoria, pain blocker, sleep aid, antiviral, and anti-anxiety. Has been successfully used in detox. Should be available in every bar.

[@karenishness1]

THERE IS A PERSONAL MEDICINE KNOWN AS UT. IT'S DESCRIBED IN A BOOK CALLED "YOUR OWN PERFECT MEDICINE" BY MARTHA CHRISTIE. IT HAS BEEN AROUND 6000+ YEARS. MANY MEDICINES (DRUGS) ARE MADE FROM IT.

[@edmccullough7636]

“That leap of faith” Word origin of confidence: Con = With Fi = Faith Real confidence lies in faith - the leap of faith that lets us let go in the moment and be present and allow ourselves to be led unencumbered to the promised land. Love you Rich 🙏🏻❤️🙏🏻

[@hannguyenngoc7269]

47:10 48:45 51:05 1:08:58

[@terryrobertfree]

Immeasurably.

[@cholakicha]

01:28:00

[@user-qp6vg9ho8u]

Went straight to the comments to looks for a video summary in 1 sentence

[@janeeni]

Great conversation. But really - isn't curiosity quite different from SEEKING behaviour???? It seems the heroin analogy is referring to SEEKING not a type of curiosity at all... Curiosity is open, no destination, no desire or attachment... Its open inquiry

[@nickiehanley7780]

Rich Roll i love your work and listen to you most days so thank you but something i have noticed is that you mainly interview and speak to men! Are you aware of this imbalance in your work??? Women also want to be heard and are as equally insightful and intelligent. Food for thought rich!!!

[@cristalpalaciosyumar2187]

I think of this every time I listen to this podcast. Love it, BUT there's such a gender imbalance...

[@jenlovesthisstuff]

@@cristalpalaciosyumar2187 Gender is a social construct right? So Rich only interviews people on his podcast which makes your comment irrelevant.

[@MimouFirst]

This sounds like my mindfulness based stress reduction (MBSR) training. Go find a training like that. They can be done online now with the pandemic, which makes it more accessible. Mindfulness based cognitive therapy (MBCT) is quite the same. Also a good option, maybe even better for anxiety.

[@mfrancisco_850]

yeah its basically the same thing just wording is a bit different but it comes to observation as panic is happening to you instead of trying to stop it or distraction.

[@asap2479]

Listening to this gave me anxiety.

[@DanielAlvarez-sl6yh]

Great Video but i thought it was Self Will will Avail us nothing

[@willybabbit]

This felt like a superficial discussion of anxiety. Not sure Dr. Brewer really gets it. Most neuroscientists like Brewer and Huberman are way too technical and not nearly human enough. I love the RRP but this didn't do it for me.

[@gregt8198]

Tend to agree.

[@joshchapman4753]

I think Huberman is better than this guy. But I agree that this guy doesn’t get it, he’s just spouting off common analogies. Can’t imagine there is much to his book

[@jerome1913]

Yes, a bit disapointing. Almost clickbaity...

[@jasonfella265]

Well he's limited due to the amount of time and based on what questions the interviewer is asking him. To say that he doesn't get it is kind of silly. He's a PhD focusing on anxiety issues, so if he doesn't get it, nobody probably does. But having suffered from anxiety for many years and reading many books on the subject, he's touching on something that VERY few authors do: awakening the curiosity in regards to the anxiety. Approaching it from a completely different viewpoint, rather than just try to distract yourself from it or label it as "bad." So my impression is he absolutely gets it.

[@mfrancisco_850]

i would read his book its not that expensive and it really dives into everything and more as well as how to help with anxiety.

[@jasonfella265]

Pretty good interview, although I did cringe a bit when Rich used the word "irregardless"

[@Lizzy514]

What is with the uptalk? Irksome

[@wizkhalifasmoke]

Drink every time they say anxiety

[@elisafrye2115]

Umm, Rich, I KNOW you know that Anderson Cooper does not interview ANYONE on 60 Minutes...😋

[@lana3620]

Intervju more women please :)

[@davidhemstock1897]

Rich!! Do you say IRREGARDLESS? Omg!! Love you, but NO!!

[@jdt8983]

I have a fear of breathing. I die like 8 times a day

[@bluwtrgypsy]

Sorry, but Rich too often is talking about himself and seeking free advice. Otherwise it's an ok show.

[@thinkingallowed6485]

Benzos used wisely have saved my life and make things unbearable...bearable.. Benzos are not all bad.

[@1sumquodsum]

What kind of benzos?

[@Kimba911911]

OMG, those rat experiments were terrible! And they were so not needed for this mostly otherwise beneficial subject. Smh…

[@boursitocard]

Interviewer takes too much place

[@zeez9053]

Unsubscribed as cannot get past the Adverts

[@trishikanidhi5704]

Download first Watch Next Minimise advertising

[@MsCristina38]

Put a period at the end of the link and it will remove all the ads

[@catsteinhilb2880]

RR deserves to get paid...via adverts