DeepSummary
The podcast episode revolves around understanding the science of cravings and how to effectively manage them. Psychiatrist Judson Brewer shares insights from his research and work with patients struggling with addictions like smoking, overeating, and alcoholism. He discusses the limitations of traditional approaches like willpower and avoidance, and introduces a mindfulness-based technique of applying kind curiosity to cravings.
Brewer's approach involves three steps: first, becoming aware of the situations and triggers that lead to cravings; second, paying close attention to the actual experience of engaging in the behavior, which often reveals it to be less rewarding than expected; and third, discovering alternative behaviors that are more satisfying. By cultivating curiosity and kindness towards cravings, people can uncouple the link between cravings and indulgence.
The episode features stories of Brewer's patients, such as Jackie who personified her cravings as a 'craving monster', and how applying mindfulness helped her gain freedom from binge eating. Brewer's approach aims to leverage the brain's natural reward-based learning system, allowing people to gradually lose interest in unhealthy behaviors through increased awareness.
Key Episodes Takeaways
- Traditional approaches like willpower and avoidance are often ineffective for managing cravings and addictions.
- Cultivating curiosity and kindness towards cravings can help uncouple the link between cravings and indulgence.
- Paying close attention to the actual experience of engaging in a craved behavior can reveal it to be less rewarding than expected.
- Finding alternative behaviors that are more satisfying is a key step in overcoming cravings.
- Mindfulness-based approaches leverage the brain's natural reward-based learning system to gradually disenchant people from unhealthy behaviors.
- Personifying cravings as a 'monster' or external force can amplify the sense of powerlessness over them.
- Self-judgment and shame can perpetuate a vicious cycle of cravings and indulgence.
- Increased awareness and disidentification from cravings can help regain a sense of control over them.
Top Episodes Quotes
- “If the standard approaches, the willpower approaches, aren't working for me and my patients. Let's try something completely different.“ by Judson Brewer
- “My first reaction was, oh, this tastes like a slimy petroleum product. Not exactly food. The mouth feel was slightly off. The taste was too sickly sweet.“ by Judson Brewer
- “By observing our thoughts, we cannot simultaneously be identified with them. And so this patient was observing his thoughts and body sensations instead of being consumed by them and identified with them.“ by Judson Brewer
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Episode Information
Hidden Brain
Hidden Brain, Shankar Vedantam
4/15/24