PDF Summary:Soar, by Tom Bunn

Many people find the in-flight experience overwhelming, bombarded by unfamiliar sounds, sensations, and fears that can trigger panic and anxiety. In Soar, Tom Bunn provides a multifaceted approach to managing flight anxiety by understanding its psychological foundations and establishing new neural pathways. Bunn combines his expertise as a pilot and therapist to explain how unconscious processes regulate fear, and how systematic exposure to calming moments can create new associations for stimuli that previously induced dread.

With techniques like the Strengthening Exercise, Bunn's program aims to recondition the brain's amygdala response and reduce stress hormones during challenging phases like takeoff and turbulence. Beyond air travel, the book offers tools for overcoming other anxiety triggers, equipping readers to respond to high-intensity situations with greater calm and self-regulation.

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When a person experiences insecure attachment in early childhood, their Internal Replica System (IRS) may not adequately develop. This means they lack the internalized feeling of security and stability that comes from having strong, positive internal representations of relationships. This can lead to a heightened sensitivity to situations where they feel a lack of control or support, such as while flying. Additionally, their SES may be less effective at providing calm in social situations, making them more susceptible to stress hormones and anxiety.

Practical Tips

• Develop a habit of mental rehearsal before social interactions to prepare your SES for engagement. Before attending a social event or meeting, take a moment to visualize positive interactions, focusing on the feelings and expressions you want to convey. This mental practice can prime your SES for a more regulated emotional response, making you feel more connected and present during the actual interaction.
• Create a "relationship avatar" to visualize supportive relationships when you need guidance or reassurance. Imagine a character that embodies the qualities of a supportive relationship, such as a wise mentor or a nurturing friend. When facing challenges, picture your avatar offering advice or encouragement, which can help reinforce a sense of security and support internally.
• Use voice modulation exercises to improve the impact of your vocal tone. Record yourself speaking and listen to the playback, paying attention to the tone, pitch, and pace. Then, adjust your voice to sound more confident and warm. You might try reading a passage with different emotions to see how your tone changes and which inflection best conveys trust.
• Engage in role-playing exercises with a trusted friend or therapist to improve your IRS. Role-playing different scenarios that typically challenge your sense of attachment can help you develop healthier responses. For instance, if you struggle with fear of abandonment, you could role-play a situation where someone important to you goes on a trip, and you practice expressing your needs and feelings in a balanced way. This can build confidence in your ability to maintain secure attachments.
• Develop a routine that includes self-care practices aimed at enhancing your sense of security. This could involve daily meditation, regular exercise, or engaging in a hobby that brings you joy and relaxation. The key is consistency, as the routine itself can become a source of stability.
• Create a support network by reaching out to friends or joining groups with similar interests. Having a reliable social circle can provide a buffer against stress in social situations. Engage with this network regularly to build your confidence and reduce anxiety when interacting with others.

The Prefrontal Cortex's Role in Executive Processing and Anxiety Control

This section delves into the function of the prefrontal cortex, the brain's executive control center, in regulating anxiety and managing stress responses.

Prefrontal Cortex Activity in Assessment, Planning, and Action Commitment

The prefrontal cortex is the executive suite of our brain, responsible for higher-level thinking, planning, and decision-making. Executive function, the cognitive processes occurring in the prefrontal cortex, enables us to assess situations, weigh options, create action plans, and make decisions. When functioning effectively, these cognitive skills help us manage anxiety by giving us a feeling of control over our environment and our responses.

Bunn emphasizes the importance of dedication in managing anxiety. He explains that when we face a challenging situation, our amygdalae secrete hormones related to stress that compel our brain's prefrontal cortex to concentrate on the perceived threat. This focus continues until an action strategy is developed and a firm commitment to that strategy is made. This commitment sends a signal back to the amygdala, indicating that the situation is being addressed, effectively deactivating the stress response.

Practical Tips

• Create a "decision journal" to track the outcomes of your choices. Whenever you make a significant decision, write down the reasoning behind it and the expected outcome. Review this journal periodically to assess how well your prefrontal cortex's planning and decision-making processes are working, and adjust your strategies accordingly.
• Create a personal "action plan template" for tasks you frequently encounter, such as organizing your workspace or planning your week. The template should include steps like defining the goal, listing necessary resources, setting deadlines, and establishing checkpoints to review progress. By regularly using this template, you'll practice creating action plans in a structured manner, which can enhance your executive function related to planning and executing tasks.
• Use a decision-making app to quickly choose a course of action when you're feeling stressed. Apps like "Decide Now!" or "ChoiceMap" can help you break down decisions into manageable steps and make a choice, which can calm the amygdala's stress response. For instance, if you're overwhelmed by a work project, input the possible actions into the app and let it help guide your decision on where to start.

Cognitive Processing Overwhelmed by Rapid Successive Stress While Flying

On a flight, especially when taking off and during turbulence, a rapid sequence of unfamiliar sounds and movements can bombard the amygdalae with stress-inducing stimuli. This can overwhelm the prefrontal cortex's ability to engage in the necessary assessment, planning, and commitment steps, leading to a breakdown in higher-order thinking processes. If the prefrontal cortex can't handle the incoming barrage of non-routine stimuli, the hormones related to stress keep escalating, leading to a panicked state.

In this overwhelmed state, a nervous traveler can't engage in rational thought. They might fixate on catastrophic thoughts, feel impending doom, and experience feeling entirely trapped and powerless.

Practical Tips

• Practice a daily "sensory diet" that includes predictable and rhythmic activities to stabilize your nervous system. Incorporate activities like yoga, stretching, or even simple deep-breathing exercises into your daily routine. These activities provide a predictable pattern that can help soothe your amygdala. For example, start your morning with five minutes of deep breathing or end your day with a series of yoga poses you're familiar with.
• Implement a "single-tasking" period in your daily routine. Dedicate a specific time each day to focus on one task without interruptions. This could be a 30-minute window where you turn off notifications and concentrate solely on a single project, which helps prevent your prefrontal cortex from becoming overloaded with multitasking.
• Try incorporating brain-boosting foods into your diet to support cognitive function. Foods rich in omega-3 fatty acids, antioxidants, and vitamins, such as walnuts, blueberries, and leafy greens, have been linked to better brain health. By consciously adding these to your meals, you may provide your brain with the nutrients it needs to function optimally, which could help maintain higher-order thinking processes.
• Develop a 'stress diary' to track situations that increase your stress levels, noting the time, context, and your response. Over time, you'll be able to identify patterns and triggers, allowing you to proactively manage or avoid these situations.
• Engage in a weekly "Catastrophe Discussion" with friends or family where you share your catastrophic thoughts and collectively analyze their validity. This social exercise can provide external viewpoints that challenge the fixation on catastrophic outcomes. During these discussions, you might find that others have similar fears and that voicing these thoughts can lead to shared strategies for managing them.
• Practice "Doom Interruption" by setting a timer for 5 minutes when you start feeling the sense of impending doom and spend that time doing a completely unrelated and absorbing task, like drawing or solving a puzzle. This can help break the cycle of anxiety and give you a clearer head to deal with the feeling.
• Start a "Small Wins Journal" where you record at least one thing each day that you had control over. It could be as simple as choosing to walk instead of drive, or deciding what to cook for dinner. The act of writing down these choices reinforces your sense of agency.

SOAR Methodology and Theories for Managing Flight Anxiety

This section delves into the core of the SOAR methodology, exploring its theoretical foundation and the practical application of Systematic Inhibition in regulating in-flight anxiety.

Inhibition: Linking Stimuli to Empathy or Romantic Attunement

Systematic Inhibition, the core technique of the SOAR program, aims to recondition the amygdalae by establishing links between flight-related stimuli (NORs - Non-Routine occurrences) and moments of empathic or romantic attunement (RMs - Regulatory Moments). These moments act as a counterbalance to the brain's amygdalae fear response.

Oxytocin and Vagus Nerve's Calming Effects on Stress

Bunn draws on research highlighting how oxytocin and vagus nerve activation help soothe stress responses. Oxytocin, often referred to as the "love hormone," is secreted during moments of social bonding, intimacy, and nurturing. Research indicates it inhibits amygdalae activity, reducing the production of stress hormones and fostering a sense of calm and connection.

The vagus plays a crucial role in regulating the parasympathetic nervous system, responsible for calming the body after a stress response. The "vagal regulator," a term coined by Stephen Porges, describes the process by which the Social Engagement Network (SEN) slows heart rate and promotes a sense of relaxation when we perceive a person as safe and trustworthy.

Context

• Oxytocin is crucial during childbirth, facilitating uterine contractions, and is also important for lactation, helping with milk ejection during breastfeeding.
• Activities such as deep breathing, meditation, and cold exposure can stimulate the vagus nerve, promoting relaxation and reducing stress.

Other Perspectives

• Oxytocin's effects can vary depending on the individual's context and psychological state; it does not universally foster a sense of calm and connection in every situation.
• Overstimulation of the vagus nerve can sometimes lead to adverse effects, such as fainting or an abnormal heart rate, which are not relaxing.
• The SEN's influence on heart rate may not be the sole factor in slowing it down; other physiological mechanisms or external factors could also contribute to a decrease in heart rate.
• The SEN's ability to promote relaxation may not be equally effective in all individuals due to genetic, psychological, or physiological differences.
• The perception of safety and trustworthiness is subjective and can be prone to error, potentially leading to the SEN being activated inappropriately in situations where trust is misplaced.

Associating Flying Events With Regulatory "Norms"

Systematic Inhibition, by associating flight-related stimuli with empathic or romantic experiences, leverages the powerful calming effects of oxytocin and vagus nerve activation to reprogram how the amygdala responds to flying. During the Strengthening Exercise, the anxious flier repeatedly pairs images of flight scenarios (NORs) with memories of moments when they felt deeply connected and safe with another person (RM).

This repeated pairing creates a mental link, transforming the previously anxiety-provoking elements of flying into "NORMs." This term, coined by Bunn, signifies that the brain's amygdala now perceives the flight scenario as normal, routine, and non-threatening. When confronted with the actual flight situation, the amygdala, having been retrained to associate it with a calming experience, will be less likely to release stress hormones, reducing the likelihood of anxiety and panic.

Context

• These are strategies used in therapy to change patterns of thinking or behavior that are behind people's difficulties, and so change the way they feel. Systematic inhibition is one such technique.
• This is a psychological technique used to reduce phobias and anxiety by gradually exposing a person to the anxiety source while teaching relaxation techniques.
• The process described is akin to creating a conditioned response, where a neutral or previously negative stimulus is paired with a positive one, eventually leading to a positive reaction to the original stimulus.
• The brain's ability to reorganize itself by forming new neural connections. This concept underlies the idea that repeated positive associations can change how the brain responds to certain stimuli.
• The amygdala is crucial in forming emotional memories, which can be positive or negative. By associating flying with positive emotional experiences, the emotional memory linked to flying can be altered.

Exercise: Practicing Creation of Regulatory Links Before Flight

The Strengthening Exercise is a core component of the SOAR program, designed to create the connections that recondition the amygdalae's reaction to flying stimuli. This section provides an overview of how the activity is organized and emphasizes the importance of regular practice.

Steps for the Multi-Phase Strengthening Exercise

Bunn provides detailed instructions for completing the practice to build resilience, outlining its four stages. Each phase focuses on associating a specific flight-related stimulus (NOR) with a point of romantic or empathic connection (RM). The first phase addresses routine flight scenarios, like the aircraft departing or arriving. The next phase targets specific fears a person might have about air travel, such as engine failure or turbulence. The third phase aims to neutralize the physical sensations of panic, such as rapid heartbeat or shortness of breath, by linking them to calming experiences. The fourth phase, while optional, focuses on addressing any feelings of abandonment or isolation that might arise during cruise, the safest segment of the flight.

For each NOR, the person mentally conjures a memory of a deep connection and feeling of safety with another person (RM). Next, they envision that person holding an image of the flight-related situation (NOR) against their face. This repeated pairing creates a mental link, converting the NOR to a NORM. As the individual practices the exercise, their amygdalae learn to associate the previously anxiety-provoking flight stimuli with a calming and secure experience, thus reducing the likelihood of a stressful response during flight.

Practical Tips

• Create a visual roadmap of the exercise stages on a poster or whiteboard, using symbols and brief descriptions for each stage. Place it in a visible location where you'll see it daily. This constant visual reminder can help you internalize the stages and encourage you to practice them regularly.

Other Perspectives

• There may be other methods or therapies that are more effective or appropriate for building resilience in certain individuals or situations.
• The method assumes that people have positive romantic or empathic memories to draw upon, which may not be the case for all individuals.
• This phase may not address the root cause of the panic, potentially providing only temporary relief rather than a long-term solution.
• Addressing feelings of abandonment or isolation might require more comprehensive psychological support beyond the scope of a self-guided exercise.
• Some individuals might find it difficult to recall positive memories when in a state of anxiety or panic, which could limit the effectiveness of this technique.
• Relying on the visualization of another person could create a dependency on external sources for emotional regulation, rather than fostering internal coping mechanisms.
• The mental link created through pairing may not be as durable or effective in real-life situations where the anxiety levels are significantly higher than during the exercises.
• The effectiveness of the mental link could diminish over time if not regularly reinforced, suggesting that the normalization might not be permanent.
• The exercise assumes that the amygdala can be easily retrained through mental associations, but individual differences in neuroplasticity may mean that the effectiveness of such exercises can vary greatly from person to person.

Importance of Regular Practice for Reliable Unconscious Control

Bunn emphasizes the importance of consistently practicing the Exercise for Strengthening to engrain the regulatory links in the unconscious mind. Just as a musician must consistently practice to master a musical piece, someone who feels anxiety about flying must practice the strengthening activity to develop reliable unconscious control over their fear response. He recommends doing the exercise at least once daily for a week, or twice daily if you're flying soon.

The goal is to create deeply embedded associations between flight-related stimuli and moments of calming connection. With consistent practice, these links become automatic, so that when the individual encounters the actual flight situation, their amygdalae will instinctively respond with reduced stress hormone production, leading to a more relaxed and controlled experience.

Other Perspectives

• The concept of engraining regulatory links in the unconscious mind through practice assumes a one-size-fits-all approach, which may not account for the diverse ways in which different people learn and internalize coping mechanisms.
• Some individuals may experience increased anxiety from repeated exposure to fear-related stimuli, a phenomenon known as sensitization, which could counteract the benefits of regular practice.
• The analogy to mastering a musical piece might oversimplify the complexity of anxiety disorders, which can involve a range of cognitive, emotional, and physiological components that are not directly comparable to learning a skill.
• Suggesting to practice twice daily if flying soon could be seen as potentially overwhelming or stressful for some individuals, which might counteract the calming intent of the exercise.
• The strategy may not be practical for individuals who have unpredictable schedules or who find it challenging to practice the exercises consistently.
• The development of automatic associations may require more than just regular practice; the quality and mindfulness of the practice sessions are also crucial factors.
• Relying solely on automatic responses may prevent individuals from actively using coping strategies that could be more effective in managing their stress in the moment.
• The relationship between stress hormones and relaxation is complex, and other neurochemical factors, such as the balance of neurotransmitters like serotonin and dopamine, also play critical roles in determining an individual's experience of relaxation and control.

Addressing Pre-Flight Worry by Dedicating Yourself and Reframing

Anticipatory anxiety, the worry and fear that build up as a flight approaches, can be debilitating for numerous nervous passengers. This section explores strategies for managing this type of anxiety using two key SOAR techniques: cognitive reframing and the Abstract Point of No Return (APNR).

An Intangible Commitment to Choose Flight

The Abstract Point of No Return (APNR) is a technique that involves making an absolute commitment to being on the flight, no matter what. Bunn argues that this commitment is powerful because it transforms the person from a passive victim of circumstance to an active agent who chooses to take the flight.

When a person makes a firm commitment to fly, their executive function recognizes that the decision has been made and signals the amygdala to cease the production of stress hormones. However, for individuals with impaired higher-order thinking skills, making this pledge can be incredibly difficult.

Bunn advocates for shifting from "what if" thinking to "even if" thinking. Instead of focusing on negative possibilities ("what if the aircraft crashes?"), the individual embraces the risk ("even if a crash happens, I'm still flying"). This radical acceptance of uncertainty allows for a definitive commitment, subsequently calming the amygdala and decreasing the stress that comes from anticipation.

Context

• The APNR is rooted in cognitive-behavioral techniques, which emphasize the power of mental commitment to influence emotional responses and behavior.
• Hormones like cortisol and adrenaline are released during stress responses. By committing to a decision, the body can reduce the production of these hormones, leading to a calmer state.
• Individuals with anxiety disorders may experience impaired higher-order thinking due to heightened emotional responses, which can interfere with their ability to make rational decisions and commitments.
• Techniques such as mindfulness can support the shift to "even if" thinking by encouraging present-moment awareness and reducing rumination on potential future events.
• Making a definitive commitment can give individuals a sense of control over their actions, which is empowering and can reduce feelings of helplessness associated with anxiety.
• A concept from dialectical behavior therapy (DBT) that involves accepting reality as it is, rather than how one wishes it to be. This acceptance can reduce emotional suffering and stress.

Cognitive Techniques to Challenge Thoughts and Manage Anxiety

Cognitive restructuring is another powerful tool for managing preemptive worry. This technique involves challenging anxious thoughts by examining the situation from another perspective, often through humor, wordplay, or a deliberate shift in focus.

For example, the anxious thought, "What if there is a terrorist on the plane?" can be reframed as: "What if there's a terrorist off the plane? Where are you more likely to encounter a terrorist: on a plane, where safety measures are stringent, or out in the world, where there are fewer controls? Since you're more likely to encounter a terrorist in the everyday world, choosing to fly makes you statistically safer."

Reframing does not aim to deny or invalidate the individual's anxiety; it seeks to dismantle the emotional power of those thoughts by presenting an alternative, often humorous, perspective. By engaging in this mental play, the individual can lessen the grip of anxiety about what's ahead and regain a sense of control over their mind and emotions.

Practical Tips

• Create a "Thought Flip" journal where you write down anxious thoughts and then actively rewrite them from a positive or neutral perspective. For example, if you're worried about a presentation, you might initially write, "I'm going to mess up and everyone will think I'm incompetent." Afterward, flip the thought to, "I'm prepared for this presentation and it's an opportunity to share what I know."
• Try improving your emails and texts with playful language. Next time you draft a message, throw in a pun or a clever play on words related to the topic at hand. If you're emailing a friend about dinner plans, you might say, "Lettuce meet at the salad bar," or if you're texting about a weekend hike, try "Let's take a hike on the wild side." This can make everyday communication more enjoyable and memorable.
• Develop a "Mental Playlist" of songs that evoke different emotions and use them to practice shifting your mood on demand. For instance, if you're feeling anxious, play a song that calms you down and actively focus on the transition in your feelings, training your mind to switch emotional states through auditory cues.

Managing Anxiety During High-Stress Situations

This section focuses on practical strategies for managing anxiety during high-stress moments of a flight, particularly in the course of takeoff and turbulence. The strategies address both intellectual and emotional aspects of anxiety, dispelling myths and providing methods to maintain calmness and manage emotions.

Addressing Misconceptions About Air Travel Safety

A core element of SOAR involves addressing common misconceptions about aviation safety. Bunn recognizes that fear often stems from not understanding, and he advocates for empowering individuals with correct details.

Dispelling Myths Concerning Aviation Dangers Through Factual Information

Bunn emphasizes the importance of dispelling myths and providing factual information about aviation security. He tackles common fears, such as the notion that the aircraft's wings could break off, engines could fail simultaneously, or turbulence could cause catastrophic damage. He explains the meticulous engineering, safety regulations, and rigorous training that make air travel incredibly safe.

For instance, Bunn explains that wings are constructed to endure forces far greater than those experienced in typical flights. Additionally, even if an engine stops working, airliners have multiple engines and are capable of gliding safely for long distances. Bunn asserts that although turbulence is uncomfortable, it poses no threat to the aircraft's structure.

Context

• Statistically, air travel is one of the safest modes of transportation, with a much lower accident rate compared to car travel.
• Airlines use sophisticated weather monitoring systems to plan routes that avoid severe weather, reducing the risk of encountering dangerous conditions.
• Aviation is heavily regulated by international and national bodies, such as the FAA and EASA, which enforce strict safety standards and regular inspections.
• Modern wings are made from advanced materials like carbon fiber composites and high-strength aluminum alloys, which provide exceptional durability and flexibility.
• Modern jet engines are highly reliable, with failures being extremely rare. They undergo rigorous testing and maintenance to ensure they operate safely under various conditions.
• Safety protocols, such as keeping seat belts fastened when seated, are in place to protect passengers from injury during unexpected turbulence.

Accurate Mental Models in Plane Engineering and Operation

Beyond providing facts, Bunn encourages people who have anxiety about flying to develop accurate mental models of plane engineering and operation. This involves understanding how various aircraft systems function, the layers of redundancy built into those systems, and the extensive training pilots have in managing emergencies.

By understanding the robust nature of aircraft design and pilots' expertise, individuals can replace their fear-driven imaginations with a more realistic picture of what happens during a flight.

Practical Tips

• You can create a simple flight simulation setup at home using a computer and flight simulation software to familiarize yourself with the basics of plane operation. By practicing take-offs, landings, and in-flight maneuvers, you'll gain a better understanding of how pilots control aircraft, which can help alleviate anxiety by demystifying the process.
• Develop a personal blog or vlog series documenting your journey to learn about aircraft systems. As you research each system, create content that explains what you've learned in simple terms. This will not only reinforce your own understanding but also help you connect with others who can provide feedback and additional insights, creating a community of shared learning.
• You can enhance your emergency preparedness by taking a basic first aid course. Learning first aid equips you with the skills to handle emergencies calmly and effectively, much like a pilot's training. For example, you might save a life by knowing CPR or how to control bleeding.
• You can familiarize yourself with the basics of aircraft design by building a simple model airplane. This hands-on activity will give you a tangible understanding of how planes are constructed to be safe and reliable. For example, while assembling the model, pay attention to the wings' structure, which is designed to provide lift, and the tail section, which stabilizes the aircraft during flight.

Techniques For Managing Anticipatory Anxiety

Managing anticipatory anxiety, the worry that accumulates before flying, is crucial in reducing overall stress. This section outlines techniques for soothing the mind and challenging anxious thoughts.

The 54321 Technique and Other Relaxation Methods

The 5-4-3-2-1 Technique, a core component of the SOAR program, is a powerful tool for managing anxiety, both during flight and in the days leading up to it. The activity involves intentionally focusing on five sights, four sounds, three sensations, two scents, and a taste.

This intentional shift in focus away from anxious thoughts helps calm the amygdala and use up stress hormones. When the individual is intently grounded in their sensory experience, those anxiety-triggering ideas lose their power to dominate the mind.

Context

• The 5-4-3-2-1 Technique can also be adapted for children, helping them develop self-regulation skills and manage anxiety in a developmentally appropriate way.

Other Perspectives

• Some individuals may find the process of focusing on different senses in a structured way to be anxiety-inducing rather than calming.
• The claim that the technique uses up stress hormones could be misleading without scientific evidence specifically linking the practice to measurable changes in stress hormone levels.
• The effectiveness of this technique may diminish over time as the novelty wears off, requiring individuals to seek out alternative methods.

Journaling, Visualization, and Other Cognitive-Behavioral Strategies

Bunn advocates for incorporating a variety of cognitive and behavioral strategies to manage anxiety. Journaling can aid in processing and externalizing anxious thoughts. Visualization techniques, such as imagining a calming scene or a successful flight, can ease anxiety before an anticipated event. Regular exercise, particularly aerobic exercise, can help burn off excess hormones related to stress and improve mood. Additionally, mindfulness practices, such as paying attention to the breath or body sensations, can cultivate present-moment awareness and reduce the tendency to become lost in worrisome thoughts.

Practical Tips

• Integrate short bursts of aerobic activity into your daily routine by setting reminders to do 5-minute dance breaks or brisk walks every few hours. This can be as simple as dancing to your favorite song in the living room or taking a quick walk around the block. The idea is to make exercise spontaneous and fun, which can help reduce the perception of it being a chore and make it more likely you'll stick with it.
• Turn daily routines into mindfulness exercises by fully engaging with the sensory experiences involved. For example, when brushing your teeth, pay close attention to the taste of the toothpaste, the sound of the bristles against your teeth, and the sensation of the brush in your hand. This practice can transform mundane activities into opportunities for cultivating present-moment awareness.

Applying SOAR Principles to Manage Daily Anxieties

The principles of the SOAR program, particularly the Strengthening Exercise, can be applied to manage anxiety in a variety of challenging situations beyond flying. This section explores how the technique can be adapted to address other phobias or anxiety-provoking experiences.

Linking Challenging Situations to Times of Attunement

The core principle of the fortifying exercise, linking challenging situations to episodes of empathetic or romantic attunement, can help manage anxiety in other contexts. The individual identifies a situation that triggers their anxiety, such as public speaking, medical procedures, or social interactions, and then follows the same process as the flying exercise.

They list the specific steps involved in the situation, working backward from the conclusion to the beginning. They then clearly remember a time of deep connection and safety with another person and pair this memory with each step of the anxiety-provoking scenario.

Practical Tips

• Engage in micro-volunteering online to shift focus from your anxiety to helping others. Platforms like Be My Eyes or Zooniverse allow you to contribute to community projects or assist individuals in need through simple, short-term tasks that can provide a sense of accomplishment and perspective.
• Write a short fictional story where the main character overcomes a similar anxiety-provoking situation by starting from the successful outcome and working backward through the challenges. This creative exercise allows you to externalize your fears and view them from a different perspective, potentially revealing new insights or solutions.
• Organize a monthly 'story-sharing' dinner with friends or family where each person shares a story about a time they felt a deep connection with someone else. This shared experience can strengthen bonds within the group and provide new insights into the importance of nurturing relationships that make us feel safe and connected.
• Create a visual anxiety map by drawing a path with branches representing each step of an anxiety-provoking scenario and attaching images that symbolize positive outcomes or calming memories to each branch. This can help you visualize a successful journey through the scenario, with each positive image serving as a reminder of calmness and success.

Using the Strengthening Method Framework in Non-Flight Contexts

By applying the Strengthening Exercise framework to other anxiety-provoking situations, the individual can train their brain to react differently to the trigger. The repeated pairing of the anxiety-provoking scenario with a calming connection helps dismantle the fear response, offering a feeling of safety and security.

For example, a person with a fear of public speaking might link every stage of a presentation, such as getting up on stage or meeting the audience's gaze, to a bonding experience with a supportive loved one or a time they felt confident and successful. This process helps retrain the brain's response, associating the previously anxiety-provoking situation with a sense of calmness and confidence.

Practical Tips

• Pair relaxation techniques with mild anxiety-inducing stimuli in a controlled environment. For example, practice deep breathing or mindfulness while watching a film that's slightly outside your comfort zone. This can help associate the relaxation response with the anxiety trigger, gradually diminishing the stress response.
• Develop a 'presentation ritual' involving a series of comforting actions or objects that you associate with positive experiences. This could be as simple as wearing a piece of clothing that you associate with a successful event or having a small keepsake in your pocket. If you always feel at peace while gardening, perhaps carry a small pebble from your garden to hold before going on stage, linking the calmness of gardening to your speaking engagement.