Day 1: Name the fear, and learn one tool that always works
Understand what your body does when you're anxious, measure where you're starting from, and practise the breathing exercise you'll use all week.
About 15 minutes. You'll need a quiet spot and something to write on.
1. You're not broken. Your alarm is just loud.
The NHS lists flying among the common situations that can trigger a phobia, alongside heights and small spaces.1 The symptoms it describes might sound familiar: worry, a racing or noticeable heartbeat, a tight chest, shaking, feeling sick, and a strong fear of losing control.1
Here's the important part: those sensations are your body's alarm system doing its job, just at the wrong time. They feel like danger, but they aren't evidence of danger. This week is about teaching that alarm the difference.