In this video, I describe a quick, easy, effective yet completely unobtrusive way of relaxing. It involves learning to warm your dominant hand, that is your right hand if you’re right-handed, largely by an effort of will. As your hand becomes warmer you will grow more relaxed. Try it and see for yourself.
For more information about relaxation and ways to combat stress check out this website.
The pictures below were taken with a heat sensitive camera to show how, as one focuses on warming the hand, blood flow increases along with feelings of relaxation. The first shows the hand of an anxious person, the second of one who has become deeply relaxed.
After watching the video, answer the following questions. If you felt unable to watch because you knew it would make you too anxious go directly to Question 5
1] While watching the video I:
(a) Had to stop before the end due to rising anxiety.
(b) Experienced great anxiety but watched the entire video.
(c) Felt slightly anxious throughout.
(d) Remained completely calm and relaxed.
2] While watching, I felt my anxiety rising:
(a) Within the first minute.
(b) After 1 or 2 minutes.
(c) Towards the end.
(d) At no time.
3] I experience some or all of the following – heart beating faster, mouth going dry, palms starting to sweat:
(a) From the start.
(b) As the aircraft taxied.
(c) When the plane took off.
(d) At no time.
4] Watching the video brought to mind:
(a) News stories about aircraft crashing.
(b) A scary flight I once had.
(c) Happy memories of holidays in the sun.
(d) No memories relating to previous flights.
5) When I think about having to take a flight I feel?
(a) Sick with dread.
(b) Mindful of the possible dangers.
(c) Mildly apprehensive at the prospect.
(d) A sense of pleasurable anticipation.
How to Score
Bear in mind that a flight in the imagination, even when assisted by the sights and sounds of a flight, will never generate the same levels of anxiety as an actual flight.
Nevertheless, clinical experience suggests that a high level of anxiety when experiencing any potentially anxiety-arousing activity in the imagination suggests a similar response will arise in real life.
If you were unable to watch the video, add 12 points to your score from Q5.
There are 3 points for each (a); 2 for each (b); 1 for each (c) and 0 for each (d) response.
What Your Score Reveals.
0 – 3: You are unlikely to experience any great anxiety over flying.
4 – 7: You are mildly apprehensive about making a flight.
8 – 11: Fear is likely to spoil your enjoyment of any flight.
12 +: You have a fear of flying so intense it may stop you from ever doing so.
Any score above 8 suggests you might derive great benefit from my Fly Without Fear self-help programme.
There are practical, non-scary, steps that will help remain calm while flying whether on business or pleasure. In my audio training programme I take you through every stage of a flight from arriving at the airport to the moment you land.
In Fly Without Fear I take you, in your imagination, through every stage of a flight from arriving at the airport, the take off and encountering turbulence, to the moment you land at your destination. Actors and sound effects help make your flight as realistic as possible.
In the safety and comfort of your own home, you will learn to experience sensations not of distress or anxiety while flying but of relaxed enjoyment.
“This is a journey in your imagination, with real life sounds from the airport and plane, and the reassuring voice of Dr Lewis as your companion…he explains why visualisation and mental and physical relaxation significantly reduce anxiety during a flight, especially through the control that this restores to your mind. The bonus section on rapid relaxation and visualisation would certainly be worth taking with you.” Tom Spence.
In a recent post, I listed some of the ways you can make exam revision more effective. Here’s a short video I made that provides additional guidance and advice to ensure every moment you spend revising pays big dividends in terms of your exam success.
The techniques I describe will help build your confidence, increase knowledge and reduce anxiety on the day itself. For more information check out Pass That Exam at www.askdrdavid.co.uk
Taking an exam? Studying an unfamiliar subject? Want to enjoy a mental edge over the competition? Or just fed up with putting things down and not remembering where you left them?
If so, how about giving yourself a supercharged memory? One which never allows you to forget anything. To remember everything with photographic precision?
In a series of lectures, Mastering Your Memory, delivered at Brighton University, I describe the practical steps needed to achieve this long sought and highly desirable goal.
In the extract from a video of these lectures, shown below. eight times world memory champion Dominic O’Brien demonstrates what the human mind is capable of with the right training, the right attitude and the right techniques.
To learn more about your own memory and how to enhance it, go to the Brain Building page of my website, www.askdrdavid.co.uk. There you will find free advice and guidance,