If flying makes you feel anxious, you’re not alone.
These grounding exercises have helped me a lot, and I want to share them with you.
Here are a few you can try on your next flight:
1. Calm Place Grounding
This one uses your imagination to help you feel safe.
How to do it:
Close your eyes and picture your calm place.
It could be a peaceful location or being with someone who makes you feel safe.
For me, it’s sitting on the couch petting my dog ❤️
Take slow, deep breaths as you imagine being there.
Ask yourself:
What do I see?
What do I smell?
What do I hear?
Really focus on the details.
This helps shift your mind away from anxious thoughts and into the calming scene you’ve created.
2. 5-4-3-2-1 Method
This one uses your senses to ground you.
List out:
5 things you can see
4 things you can touch
3 things you can hear
2 things you can smell
1 thing you can taste
This exercise works because it gives your brain something to focus on - which helps break the anxious cycle.
3. Name & Notice
If you’re feeling overwhelmed, this quick reset can help.
What to do:
Silently name what’s happening:
“My chest feels tight.” “I’m thinking about the worst-case scenario.” "I'm feeling anxious right now."
Then remind yourself:
“This is just a feeling. It will pass. I am okay. I am safe.”
This helps you separate the feeling from who you are and gives your brain a sense of safety and perspective.
Bonus tip: bring your fidget ring
Wearing a fidget ring during your flight can help physically ground you.
I honestly don’t fly without mine.
Spin it while doing these exercises - it keeps your hands busy and gives your mind something simple to focus on.
I hope this helps!
💛
Bianca