This podcast episode discusses strategies to overcome anxiety about flying, including the importance of anchor thoughts, avoiding safety behaviors, and relying on support systems. It also explores techniques such as grounding exercises and distractions, and highlights the significance of self-compassion and preparation. The chapter descriptions cover facing fears, managing flying anxiety with kids, establishing anchor thoughts, managing anxiety with breathing exercises and distractions, and seeking support and finding bravery while flying.
An anchor thought, such as envisioning the excitement of seeing loved ones, can help redirect anxious thoughts and transform anxiety into excitement.
Recognizing safety behaviors related to anxiety and panic, challenging irrational thoughts, and seeking support from flight crew are essential in overcoming the fear of flying.
Deep dives
Understanding the Fear of Flying and Panic Attacks
The podcast episode delves into the common fear of flying and panic attacks. The host acknowledges that anxiety can resurface even if it was previously managed well and highlights the anticipation and fear of potentially having a panic attack as a root cause. However, it is important to remember that panic attacks are not dangerous. Having an anchor thought, such as envisioning the excitement of seeing loved ones, can help redirect anxious thoughts. The episode suggests viewing anxiety as excitement and utilizing humor to diffuse anxiety. Additionally, resources like YouTube videos and normalization cards can provide helpful strategies to manage anxiety during a flight. It is emphasized that seeking help, discussing fears with flight crew, and recognizing one's own resilience are all essential in overcoming the fear of flying and panic attacks.
Recognizing Safety Behaviors and Challenging Irrational Thoughts
The podcast discusses the importance of recognizing safety behaviors related to anxiety and panic. These behaviors do not actually contribute to safety but instead reinforce anxiety. It is advised to challenge irrational thoughts and not rely on safety behaviors like researching plane accidents or relying solely on medication. The use of normalization cards, which list common irrational thoughts and their rational alternatives, can be a helpful tool. Deep breathing techniques, distractions (such as movies or books), and contradictory emotions (converting anxiety into excitement) are suggested strategies to cope with anxiety during a flight. The podcast also emphasizes the importance of seeking support from flight crew and acknowledging one's own bravery in facing anxiety.
Preparing in Advance and Focusing on Personal Strengths
The podcast highlights the importance of preparation before a flight with kids. This includes practicing deep breathing techniques and having distractions ready, such as movies or books. Engaging in contradictory emotions, like transforming anxiety into excitement, and using humor are suggested ways to alleviate anxiety. The podcast encourages honesty with flight crew about anxiety levels, as they may be able to provide support and reassurance during the flight. It is also essential to acknowledge personal strengths and reflect on the sense of accomplishment and pride that will come from successfully completing the trip.
Seeking Additional Resources and Encouragement
The podcast advises seeking additional resources, such as reputable websites and podcasts, to supplement the strategies mentioned in the episode. It is important to ensure that the chosen resources are helpful and provide positive encouragement. The host extends support, expresses belief in the listener's ability to overcome anxiety, and encourages self-care throughout the journey. The podcast concludes by stating that although anxiety may persist, with the right tools, preparation, and mindset, individuals can manage and overcome the fear of flying, ultimately enjoying the trip and the positive impact it can have on mental health.
In today’s episode, we take a deep dive into a pressing concern from a listener who's experiencing heightened flight anxiety, especially after a recent panic attack. Having flown multiple times without issues, the sudden resurgence of this anxiety, coupled with the responsibility of traveling with her two kids, has intensified her worries. We discuss the nature of panic attacks, the paradox of fearing anxiety itself, and the importance of anchor thoughts. By understanding the physiological similarities between anxiety and excitement, one can redirect their focus to positive anticipations. We also emphasize the pitfalls of safety behaviors and the significance of relying on support systems, even those onboard. Lastly, we highlight the importance of self-compassion, preparation, and recognizing one’s resilience in facing such challenges.
Additionally, we touched upon the value of grounding techniques like box breathing, the potential of distractions, and the concept of transforming anxiety into excitement using anchor thoughts. We also explore the idea of viewing each phase of the flight as milestones rather than triggers.
