I have participated in cognitive-behavioral therapy for anxiety for the treatment of a fear of flying. One of the first techniques that I learned was a simple breath meditation for relaxation. I was taught to breathe through my nose and exhale through my mouth (behavioral) and if my mind wandered to worrying about an upcoming flight (anticipatory anxiety) I would bring my focus back to my breath. This technique was used weeks before the flight.
My therapist focused on my catastrophic thinking (the plane will crash) and helped me challenge these thoughts (cognitive). He also taught me to use self-talk to challenge negative thoughts. “I am actually safer in an airplane than I am while driving my car on an L.A. freeway.” He also taught me to use distraction as a means to relax on longer flights, i.e., books on tape, DVDs, and Ted Talks.
I have used these techniques for other stressful situations, e.g., driving on L.A. freeways. During the course of my training for my Ph.D. in clinical health psychology, I also specialized in cognitive-behavioral therapy and use it every day with my patients with many different presenting problems. I tell them: “if you can change your thoughts, you can change your behavior!”
Be Well!
Lawrence J. Schulte, Ph.D. C.Ht.
Ph.D. Clinical Health Psychology 1990-Present
Registered Hypnotherapist (2016-Present)
