Mel Robbins Offers Simple Mental Technique to Ease Flight Anxiety
WASHINGTON, D.C. — Flight anxiety, a common challenge for many travelers, can be significantly eased through a straightforward mental exercise, according to author and podcast host Mel Robbins. In a recent episode of the “Delusional Diaries” podcast, Robbins shared her “anchor thought” technique, a method designed to help individuals redirect their minds from spiraling fears to calming, positive imagery.
Robbins, who is based in Vermont and has been nominated for a Golden Globe for her podcast “The Mel Robbins Show,” explained that flight anxiety often stems not from the mechanics of flying itself but from the intrusive thoughts that take hold during a flight. These thoughts typically revolve around fears of crashing, turbulence, or losing control. “The reason why you have anxiety is you are thinking about the plane crashing and dying and your life being over,” Robbins said.
To counteract these distressing thoughts, Robbins recommends focusing on what she calls an “anchor thought.” This involves visualizing a specific, positive moment that will occur after the flight. During the podcast, she asked co-host Halley Kate, who was preparing for a trip to Venice, to picture something she was excited to do upon arrival. Robbins encouraged making the mental image as vivid as possible by engaging all five senses—sights, sounds, and physical sensations—to help the brain lock onto the thought.
“Your mind doesn’t know the difference between what’s real and that anchor thought,” Robbins explained. This mental exercise provides the brain with a concrete focus, helping to interrupt the cycle of anxiety and prevent it from escalating into worst-case scenarios. While the technique does not completely eliminate anxiety, Robbins noted it can reduce its intensity over time.
Experts in mental health recognize the impact of such cognitive strategies. Jonathan Alpert, a New York–based psychotherapist and author of “Therapy Nation,” has noted that fear of flying often relates more to perceived loss of control than to the actual risk of flying. The National Institute of Mental Health highlights cognitive-behavioral techniques as effective tools for managing anxiety disorders, including phobias like flight anxiety.
Robbins’ approach aligns with these principles by offering travelers a practical way to shift their focus. The U.S. Department of Transportation provides resources for passengers dealing with travel-related stress, emphasizing the importance of mental preparation and coping mechanisms during flights. Additionally, the Federal Aviation Administration offers guidance on managing anxiety in the air, underscoring that mental strategies can complement physical comfort measures.
For travelers seeking to try this method, Robbins suggests preparing the anchor thought before boarding. Visualizing the joyful reunion with loved ones, the excitement of exploring a new city, or the relief of arriving safely can serve as powerful mental anchors. Engaging the senses to make the image as tangible as possible makes it easier to access during moments of heightened anxiety.
As air travel continues to be a vital part of global connectivity, addressing the psychological barriers that deter some from flying remains important. The Transportation Security Administration’s official website includes tips for reducing stress at the airport, complementing mental techniques like Robbins’ anchor thought.
By embracing such strategies, nervous travelers may find themselves better equipped to face the skies with calm and confidence, transforming the journey into a more positive experience.
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