2021 was a rough year for me, fraught with anxiety. Not only was I fighting a recurring infection, I also had a kicked up thyroid that set off debilitating episodes of disabling anxiety with scary symptoms like chest pain and palpitations. We eventually got the physical causes under control, but I continued to have bouts of anxiety. When these occurred, I turned to a technique I learned called 54321 – a countdown to ease anxiety.
How I learned to calm myself
Years ago after a turbulent flight and then the events of 911, I stopped flying. It seemed way too risky. Even thinking about boarding a plane was so overwhelming that I could not imagine it. I just could not see myself doing it. Trying made me short of breath. OK, I did without flying for a time. I skipped some conferences and visits. But, I always felt like such a failure. Then some years later, in 2015, my daughter decided to get married. In Jamaica. Oops.
Enter SOAR
I had heard of a program for fearful flyers called SOAR. It is the child of Tom Bunn, a retired Pan Am pilot. While flying for Pan Am, Bunn, who was also a seasoned military F-100 fighter pilot, was assigned to work in a fearful flying program operated by the airline. Clients were taught to relax to ease their anxiety. They were desensitized to the experience of flying. It wasn’t entirely successful. While some experienced relief allowing them to comfortably fly, many didn’t. 65% of clients could take their “graduation flight” but with difficulty.
What is SOAR?
Tom Bunn left Pan Am and created SOAR in 1982 to provide a more comprehensive and effective program. The program is available online and in his book “SOAR”. The course teaches you how anxiety works and gives you techniques to help you control it. You learn about how flying works (air is jello!) and how the plane flies, and how airports and traffic control function. Videos show you what to expect in the airport and as you board, take-off and land. Online classes include a counseling session. Explore SOAR here: Fear of Flying – History – SOAR.
How does anxiety work?
In a nutshell, you have this thing in your brain called the amygdala. It is situated near your hypothalamus. When your amygdala senses something different or new, you brain has a brief moment to process it, and determine if it is safe or not. You have this thing called executive function that evaluates the signaling from the amygdala. This allows you to evaluate the situation, and if deemed safe, it shuts off the signaling. If not, the signals from the amygdala release all kinds of stress hormones, and quickly. Remember “fight or flight”? Yep, those hormones, things like adrenaline and cortisol get you all stirred up.
How does “fight or flight” make you feel?
These hormones produce physical effects. If you are going to fight or run from danger, your muscles need energy and so does your brain. You need to think “on your feet”, too. So blood sugar increases to feed them. Your pulse quickens and blood pressure increases to get blood moving to your brain and extremities. This accounts for the feeling like you are in immediate danger. It takes several minutes to “use up” these hormones. If the signaling stops, after a time, you begin to feel normal again.
For a great, detailed explanation of the physiology and psychology of anxiety, I recommend the book “Panic Free”, also written by Tom Bunn. It teaches the 54321 technique and others to help conquer anxiety, panic and claustrophobia. Here’s a link to the book: Panic Free – The Book by Tom Bunn. I used these techniques to prepare for surgery last year, a real lifesaver!
How do you do 54321?
Get in a comfortable position. Start by focusing on an object in your vision. While focusing on that object, name out loud, 5 things you can see. (“I see a plant, I see a carpet, I see a waterfall, I see a door, I see my feet”). Then, name 5 things you hear, like your breath, a person talking, the hum of a machine, and so on. Then, 5 things you feel, like your feet on the ground, your back against the chair, the cool air on your face.
Next, name 4 things you see, then 4 things you hear, then 4 things you feel. Then name three things, and so on down to one. If you can’t find the right number of things, you can repeat something, that’s OK. If you lose track and drift off, that’s OK too, that means you are relaxed.
How does 54321 help anxiety?
This exercise works by using up the stress hormones accumulated from your anxiety. You focus on tangible things in your environment that are not threatening. Repeat the exercise if needed. If you lose count or fall asleep, that’s a good sign, you’re relaxing and losing count! Your “what if” thoughts cause a continuous release of stress hormones and this keeps you “revved up”. By removing the “what if” thoughts from your mind, the stress hormones get used up and go away, and you feel calm. By stopping the release of the stress hormones, relaxation naturally takes place.
Here is 54321 in practice:
In 2015 when we arrived at the hotel where we were dropping off our car, it got real. Fast. I began to get sweaty and shaky. We were near the airport; I could hear jets taking off and landing. Standing in front of the lobby waiting for the shuttle, I put 54321 into action, speaking out loud to myself. I saw plants in the planter box, I saw red carpet, I saw my luggage, my feet, and a bench. I heard jets taking off. I heard my voice, and my breathing. I heard a siren, and I heard Bruce talking to the desk clerk. I could feel my heart beating, my feet on the ground, my shirt on my back, the strap from my shoulder bag across my shoulder, and the breeze on my skin. I repeated this until I was done. And by then, I was fine. Just fine. And thanks to SOAR and 54321, I had the time of my life at the wedding!
Fear of Flying – SOAR – Video Player – 5-4-3-2-1 Exercise Video
another informative post – Thank you Kathy! Looking good