For flying, pick an anchor thought related to your trip. For example, if I’m flying back home to Michigan, my anchor thought might be a picture in my mind of my mom and me walking on the shores of Lake Michigan. This thought makes me happy and excited, and it relates to my trip.
Now that you have your anchor thought, you’re ready to beat the fear. Here’s how you do it: When turbulence hits on the plane and my heart starts racing, I can’t control how my body feels, but I can control what I think. So, when turbulence hits, I count down: 5-4-3-2-1. This is essential because it helps you switch gears in your mind, awakening your prefrontal cortex and signaling that you’re in control of your thoughts.
After counting down, I focus on my anchor thought—imagining walking on the beach with my mom and dad. I tell myself, “I’m so excited to walk on the shores of Lake Michigan!”
Remarkably, your brain responds because you’ve interrupted the fear and used the 5-second rule. You’ve also provided your brain with a vision that makes sense based on your situation.
Dana used this technique and says she’s never been so calm while flying. Sarah, who was petrified of flying, utilized the 5-second rule and her anchor thought, and now she’s flying on a helicopter tour in Hawaii!
For those of you who fear public speaking, check out this photo of Carol. She overcame her fear and gave a speech to her nursing colleagues, something she had on her bucket list!
Fear is real, but you can’t control the feelings that arise in your body when you’re on a plane, talking to your boss, or encountering someone attractive. However, you can always control your thoughts and decide on your actions.
So, the next time you feel afraid, count down 5-4-3-2-1, go to your anchor thought, and tell yourself you’re excited. That’s the power of beating fear in 5 seconds flat!
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