Many people seem to be managing day to day, while privately dealing with a mind that rarely switches off. Worry can go round in circles – replaying conversations, looking for reassurance, imagining what might go wrong or trying to feel certain about an uncertain future.

In this episode of The Choice Space, Dr Lee David is joined by GP and author Dr Martin Brunet to explore why worry happens, what keeps it going and what can help when it starts to take over.

They discuss the role of uncertainty in anxiety, and why the mind often responds to uncertainty by producing more thinking rather than more clarity. From health anxiety to fears about loved ones, they explore how checking, reassurance seeking and repeated mental reviewing can bring short-term relief while keeping the cycle alive.

Martin shares practical ways to respond differently, including shifting from “what if?” to “even if”, using planned worry time, and learning how to calm the body through breathing and inner tone of voice. The conversation also explores his memorable character Wilbur – an anxious companion who is trying to protect us, but often uses unhelpful methods.

Together, they reflect on a more compassionate relationship with anxiety – not handing it control, but not fighting it endlessly either. They also explore the value of taking laughably small steps towards the life that matters to you, even when fear is present.

This is a warm, practical conversation about understanding worry, building flexibility and creating more choice in the moments that matter.

00:00 Why worry feels so powerful
01:05 Understanding anxiety differently
03:32 Fear, avoidance and self-judgement
06:09 Anxiety as one part of us
06:56 Meeting Wilbur
11:40 Patience instead of criticism
13:44 Health anxiety and symptom checking
18:07 What if versus even if
25:07 Choice Pause – moments of uncertainty
31:39 Using worry time well
35:04 Breathing and calming the nervous system
41:14 Laughably small steps forward

About the guest

 Martin Brunet is a GP, speaker and author with an interest in communication and mental health. He works three days a week as a GP and spends the rest of his time writing, teaching and posting about mental health on social media, where he has been surprised to find that his @doc_martin_gp accounts have built a large following. His first book, The GP Consultation Reimagined, a Tale of Two Houses, was published in 2020 and outlines the Two Houses model for the consultation. Your Worry Makes Sense, his new book on anxiety and burnout, was published in 2025 for a general readership. 

You can connect with Martin on Instagram and TikTok

About the host

Dr Lee David is a GP, CBT therapist and author specialising in mental health and wellbeing. Lee has written many books on CBT, mindfulness and teen wellbeing, and speaks regularly at conferences and in the media. Away from work she enjoys running, hiking, singing in a choir and spending time outdoors with her family. You can find Lee through her website and on Instagram, TikTok (@dr.lee.david), Facebook and LinkedIn.  You can find more about her books, wellbeing courses and therapy here:  https://linktr.ee/dr.lee.david