Health
Simple Mindset Shift Tackles Flight Anxiety
Clear Facts
- Mel Robbins, a podcast host and author, described her “anchor thought” technique for managing flight anxiety.
- Robbins said anxiety comes from spiraling thoughts about uncertainty and loss of control during flights.
- Psychotherapist Jonathan Alpert advised focusing on controllable routines and limiting negative distractions to help ease travel stress.
Author and podcast host Mel Robbins recently shared a strategy to address flight anxiety through a mental exercise she calls an “anchor thought.” The approach involves focusing on a positive and specific moment that will come after completing a flight.
She explained that the root of flight anxiety often stems from worries about loss of control and worst-case scenarios, such as plane crashes and turbulence.
“The reason why you have anxiety is you are thinking about the plane crashing and dying and your life being over,” Robbins said.
The anchor thought technique helps direct the mind to a reassuring image, which gives travelers something concrete to focus on as fear begins to rise. Robbins encourages making these visualizations as detailed as possible, incorporating sights, sounds, and physical sensations.
“Your mind doesn’t know the difference between what’s real and that anchor thought,” Robbins said.
Even though this method does not eliminate anxiety entirely, Robbins said it can reduce how intense those feelings get over time by redirecting the mind away from anxious spirals.
Psychotherapist Jonathan Alpert stated that fear of flying is usually less about danger and more about perceived uncertainty and loss of control.
“Most people aren’t reacting to the actual safety of flying,” Alpert said.
“They’re reacting to the ‘what ifs,’ and this is what drives their anxiety.” Alpert noted that changes in the travel experience—such as crowded gates, delays, and public stress—can heighten these feelings for many travelers.
He recommends focusing on routines, calming breathing, and avoiding doom-scrolling to help manage anxiety before flights. Reminding oneself that discomfort is not the same as danger can further support peace of mind while traveling.
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