Tom Bunn > Quotes

“First, use the 5-4-3-2-1 Exercise as a backup, as mentioned above. Second, use it to combat anticipatory anxiety. Start by using it every fifteen minutes for an hour. Then, use it every thirty minutes for an hour. Next, use it once an hour for the remainder of the day.”
― Tom Bunn, Soar: The Breakthrough Treatment for Fear of Flying

“My recommendation is that you complete the project in a week to ten days, enough time to finish this book and to do the exercise that establishes automatic control.”
― Tom Bunn, Soar: The Breakthrough Treatment for Fear of Flying

“In real life, we experience only one outcome out of many possibilities”
― Tom Bunn, Panic Free: The 10-Day Program to End Panic, Anxiety, and Claustrophobia

“5.​Gazing into your dog’s eyes. We say that lovers look at each other with “puppy dog eyes,” as if there were no one else in the world. By looking at their owners with complete devotion, dogs tap into the chemistry that causes these feelings of attachment.”
― Tom Bunn, Panic Free: The 10-Day Program to End Panic, Anxiety, and Claustrophobia

“Instead of five statements, make four statements. Then, in the next cycle, make three statements. Next, make two statements. Then, in the last cycle, make one statement.”
― Tom Bunn, Soar: The Breakthrough Treatment for Fear of Flying

“is vitally important to avoid repeated imagination of a crash, or of a panic attack. Be vigilant. As soon as you notice imagination of disaster, immediately use the 5-4-3-2-1 Exercise. Use it to regain your ability to focus your mind as you choose.”
― Tom Bunn, Soar: The Breakthrough Treatment for Fear of Flying

“Remember the order of each cycle: seeing, hearing, and feeling.”
― Tom Bunn, Soar: The Breakthrough Treatment for Fear of Flying

“Since feelings of anxiety, claustrophobia, and panic develop unconsciously and automatically, any effective solution would also have to work unconsciously and automatically.”
― Tom Bunn, Soar: The Breakthrough Treatment for Fear of Flying

“example, highly competent people—doctors, lawyers, and CEOs—may thrive in stressful occupations. They regulate anxiety exquisitely when they are calling the shots. Yet, they become flooded with anxiety when control and escape become unavailable in the air.”
― Tom Bunn, Soar: The Breakthrough Treatment for Fear of Flying

“flying is not just about crashing. It is not just about not being alive. It is about feelings. The anxious flier fears that feelings—far worse than he or she can endure—will arise. And, unable to escape, there will be nothing he or she can do about it. As one client said, “Yes, I know. Flying is a hundred times safer than driving. But if my car crashes, it doesn’t fall thirty-thousand feet first!”
― Tom Bunn, Soar: The Breakthrough Treatment for Fear of Flying