Anxiety triggers habit loops, but can also be the result of a habit loop (like reading the news online). Constant worrying is also a reinforcing pattern of habit loops.

The reward can be a eureka moment towards a potential solution (which is rare) or a feeling of productivity and passive action, providing us with a sense of control.

The brain labels our actions and behaviour as ‘rewarding’, usually in our formative years. We need to review our behaviour and habits and update the brain’s reward system.

Example: We may be having a habit of eating a lot of cake, since our childhood. Now as an adult, the habit is resulting in a high intake of sugar, without our realizing it.

If we use this method to review and update our reward system, the brain will naturally lose the urge to take the habitual action, something much more powerful than using willpower, which only suppresses the urge.

Creating healthy habits requires mindfulness, so that new habit loops can be inserted when a trigger surfaces in your mind.

• Be curious and mindful at all times if possible, tuning into your breath whenever anxiety arises.
• Practice RAIN: Recognize and relax into the NOW, accepting it in your life. Investigate the sensations arising in your body, noting down what is happening to you.

• Label each experience and witness it from a distance, creating space between you and the sensation.
• Practice kindness and love towards yourself and others.
• Review and update the brain’s reward system in a positive way, inserting good behaviour and positive habit loops.