Dr. Jud on Good Morning America

Overview

Dr. Jud joined Good Morning America in March 2021 to discuss his New York Times bestselling book Unwinding Anxiety. The appearance came at a time when pandemic-related anxiety had reached historic levels, with millions of Americans struggling with worry, uncertainty, and stress they had never experienced before.

In the interview, Dr. Jud explained that anxiety is not just an emotion — it operates as a habit loop. A trigger (uncertainty, bad news, a stressful thought) leads to a behavior (worrying, over-planning, doomscrolling) that provides a brief sense of control. The brain learns this pattern and repeats it, creating an anxiety habit that can feel impossible to escape using willpower alone.

Dr. Jud outlined a step-by-step method for unwinding this cycle: mapping your anxiety triggers, recognizing what worry actually gives you (and what it costs), and using curiosity as a replacement behavior that is genuinely more rewarding to the brain than worrying. His clinical research has shown this approach can reduce anxiety significantly — even during the most stressful periods.

Key Takeaways

• Anxiety operates as a habit loop: Worry follows the same trigger-behavior-reward pattern as any other habit. Your brain learns to worry because it briefly feels like you are doing something productive.
• Willpower fails under stress: The prefrontal cortex — the brain region responsible for self-control — is the first to go offline when you are stressed or anxious, which is exactly when you need it most.
• Curiosity is a stronger tool than force: Asking “what does this anxiety feel like right now?” activates a different brain network than worrying does. Research shows curiosity is more rewarding to the brain than the temporary relief of worry.
• The method is clinically tested: Dr. Jud’s approach has been studied in randomized controlled trials and is available through both the book and an app-based program.

Watch the interview on Good Morning America.

Related Resources

• Unwinding Anxiety — the book
• What is the habit loop?
• How anxiety becomes a habit
• Curiosity as a superpower for habit change
• Mindfulness exercises