Author and podcast host Mel Robbins recently revealed a mental technique designed to help individuals manage flight anxiety. During a discussion on the “Delusional Diaries” podcast with hosts Halley Kate and Jaz, Robbins shared insights from her personal experience, emphasizing that flight anxiety often stems from the thoughts that spiral during a flight rather than the flight itself.
Robbins noted that common fears associated with flying include worries about crashing, experiencing turbulence, and feeling a loss of control. “The reason why you have anxiety is you are thinking about the plane crashing and dying and your life being over,” she explained. To counter these distressing thoughts, Robbins introduced a strategy she calls an “anchor thought.” This technique involves visualizing a specific, positive moment anticipated after the flight, which can help redirect focus away from fear.
Using Visualization to Alleviate Fear
In the podcast episode, Robbins guided Kate, who was preparing for a trip to Venice, to envision a detailed scenario of what she was excited to do upon arrival. Robbins encouraged her to immerse herself in the experience by concentrating on the sights, sounds, and sensations associated with that moment. “Your mind doesn’t know the difference between what’s real and that anchor thought,” Robbins said, underscoring the importance of engaging the five senses to solidify the mental image.
While Robbins acknowledged that this technique does not completely eradicate anxiety, she asserted that it can significantly reduce its intensity over time. By having a positive mental image readily accessible, individuals can divert their attention from worst-case scenarios as anxiety begins to rise during a flight.
Robbins has achieved recognition in the podcasting world, having been nominated for a Golden Globe for best podcast for “The Mel Robbins Show.”
The Psychological Perspective on Flight Anxiety
In support of Robbins’ insights, Jonathan Alpert, a New York-based psychotherapist and the author of “Therapy Nation,” provided additional context regarding the nature of flight anxiety. He stated that the fear of flying is often less about the aircraft’s safety and more about feelings of uncertainty and a perceived loss of control. “Most people aren’t reacting to the actual safety of flying. They’re reacting to the ‘what ifs,’ and this is what drives their anxiety,” Alpert explained.
He pointed out that the culture surrounding air travel has exacerbated anxiety for many passengers, citing factors such as crowded gates, flight delays, and viral videos of disruptive incidents. “By the time someone gets to their row, their nervous system is already dialed up,” Alpert noted, adding that many of his patients express more fear about the flying experience than the flight itself.
To help manage anxiety, Alpert recommends practical approaches, including focusing on controllable aspects of the travel experience. “Simple routines, breathing exercises that help lower heart rates, and limiting exposure to distressing content before boarding can be beneficial,” he advised. He also emphasized the importance of recognizing that discomfort does not equate to danger, which can help calm anxiety-prone travelers.
As air travel remains a common part of life for many, strategies like Robbins’ anchor thought technique and Alpert’s practical advice provide valuable tools for those looking to manage their flight anxiety effectively.
