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Fear of Flying Fix
Congratulations: you’ve downloaded the hypnosis you will listen to every day (or more!) for the next two weeks (or more!). The next step is to power up that hypnosis by making your personalised visualisations.
A Mind Movie is a visualisation in the form of imagined moving images – like a movie – which you create to watch inside your mind.
You are going to create two Mind Movies to play in your imagination when you listen to your download.
Phobia Delete Mind Movie
Relaxation Trigger Mind Movie
Phobia Delete Mind Movie
Follow the steps below to create your Phobia Delete Mind Movie.
This consists of moving images representing the experience which sparked your fear of flying or, if you can’t remember this, the worst episode connected to your flying phobia.
Step 1: Identify
Identify the experience which sparked your fear of flying.
If you can’t remember this, identify the worst experience you’ve had relating to the phobia.
Step 2: Relax
Find somewhere comfortable to relax.
Close your eyes.
Take five deep breaths (inhale through your nose for four or five counts, exhale through your mouth at a slower pace).
Then breathe deeply in a way that is comfortable for you, taking breaths from low down in your abdomen. Place your hand on your stomach to check that it is moving up and down as you breathe.
Step 3: Create
Create a Mind Movie of imagined moving images representing the experience.
Have the Mind Movie start just before the event happened, when everything was fine, then move on to show the experience happening, and then finish when everything is fine again.
Step 4: Detail
The images should be in black and white and grainy in quality (this will make it less distressing to imagine).
Your Mind Movie should be about 30 seconds.
Step 5: Control
Imagine you have a control board in front of you which allows you to play with your Mind Movie.
Practice pausing it, fast forwarding it, and rewinding it while you watch it.
Turbulence Flying Phobia Example
Tom had a phobia of flying. His phobia had been sparked by a particularly turbulent flight.
He made a black and white Mind Movie of that flight which started when everything was fine (boarding the flight), moved through to his panic when the turbulence caused a drink to fall on him, and ended when all was fine (the turbulence stopped and the flight was smooth).
Relaxation Trigger Mind Movie
Follow the steps below to create your “Relaxation Mind Movie”.
This Mind Movie will show moving images (just like in a movie) representing a relaxing experience you have enjoyed.
We are going to use your brain’s “conditioning” function to create a trigger to bring on feelings of calm relaxation to use when you want to feel calm and relaxed.
What is the trigger? Pressing together your finger and thumb.
What is Conditioning?
Our lives contain experiences which, if repeated, trigger an automatic response in our behaviour. In the most famous example, Pavlov, the Russian scientist, rang a bell every time he fed his dogs. After a while, just hearing the bell would trigger his dogs to salivate. An otherwise neutral stimulus like a bell ringing took on a positive meaning for the dogs.
Other examples of classic conditioning might be: standing up when the school bell is rung; or feeling tearful at the sight of a needle because of past painful injections; or a song from the happy moments in the past putting you in a good mood. Put simply, two stimuli are linked together to produce a learned response.
