Today’s post is a bit different. I’m calling it an Upgrade post. Upgrade posts are intended to be a bit of a bonus compared to the straight forward Flight posts about mental health. It’s kind of like, if you’re a pilot doing some upgrade training, or a passenger getting an upgrade to first class, Upgrade posts are that extra training or comfort you’ve been looking for.

This post’s voiceover and the podcast feed version is a 20 minute visualization meditation I wrote, performed, and produced about 10 years ago. Here are some tips of how to use it:

* If you usually listen at faster than 1X speed, reset the speed to 1X. You don’t want to speed through this.

* The beginning says to sit on the floor with your legs crossed and hands clasped on your lap, but you can sit, or even lie down, however and wherever you want.

* If you don’t have access to a quiet place, listen to it with headphones. Even in a quite place, headphones are a good choice.

* Follow along and really try to visualize (see in your mind) what is being described.

* If you’ve never done anything like this before and you don’t get much out of it the first time, it may be worth trying again in a few days.

This was the track I used when I first started meditating 10 years ago. It’s not the typical type of meditation I do now that focuses on being mindful of my thoughts as they come and consciously looking for a self that does not exist. But it is a great way to get started practicing mindfulness. Like a kid hitting the ball off the tee for the first time at the beginning of their path to the major leagues.

I hope you enjoy this visualization meditation and find value and peace in it.

I’d really appreciate some feedback in the comments or with likes. If this is something people really like, I plan to share more mindfulness exercises.

To see more from The Flight Shrink, visit the substack at https://flightshrink.substack.com

DISCLAIMER:

The views expressed in The Flight Shrink are those of the author and do not reflect the official policy or position of the Department of Defense, The United States Air Force, or any other organization with which Dr. Heacock is associated.  The content of The Flight Shrink is not medical advice.  The Flight Shrink is for informational purposes only and may not be applicable to all situations.  Use of the information is at the reader’s own risk.  Any recommendations of treatments, products, or services are made in general and may not apply to a specific person, situation, or illness.  Please seek care from a medical professional if you have concerns for any physical or mental health symptoms.

If you or someone you know is experiencing a mental health, suicide, or substance use crisis or emotional distress, reach out 24/7 to the 988 Suicide and Crisis Lifeline (formerly known as the National Suicide Prevention Lifeline) by dialing or texting 988 or using chat services at suicidepreventionlifeline.org to connect to a trained crisis counselor. You can also get crisis text support via the Crisis Text Line by texting NAMI to 741741.  For those in countries other than the U.S. here is a Google site with helplines:https://support.google.com/websearch/answer/11181469

In today's edition, we're diving into a topic that resonates with many pilots and professionals alike: managing work-life balance. The demanding nature of the aviation industry, combined with irregular schedules and extended time away from home, can make achieving a healthy work-life balance particularly challenging. But fear not, because today we will explore strategies to help pilots, and anyone striving for equilibrium, navigate this complex terrain.

Before we delve into the strategies, let's acknowledge that work-life balance isn't a one-size-fits-all concept.  In fact, “balance” may not be the best word to describe what we’re trying to accomplish here.  It's more about finding the right “harmony” between your professional commitments and your personal life that aligns with your values, priorities, and well-being.

You’re going to have a lot of work, and you’re going to have a lot of personal issues, and you can’t “balance” it out by giving one up for the other.  So figuring out how to live both in a way that they augment each other is the best way to manage work and personal life.  In this post, we’ll look at several ways to organize your work life with your home life so they harmonize as much as possible.

To read the full transcript go to The Flight Shrink substack at https://flightshrink.substack.com

DISCLAIMER:

The views expressed in The Flight Shrink are those of the author and do not reflect the official policy or position of the Department of Defense, The United States Air Force, or any other organization with which Dr. Heacock is associated.  The content of The Flight Shrink is not medical advice.  The Flight Shrink is for informational purposes only and may not be applicable to all situations.  Use of the information is at the reader’s own risk.  Any recommendations of treatments, products, or services are made in general and may not apply to a specific person, situation, or illness.  Please seek care from a medical professional if you have concerns for any physical or mental health symptoms.

If you or someone you know is experiencing a mental health, suicide, or substance use crisis or emotional distress, reach out 24/7 to the 988 Suicide and Crisis Lifeline (formerly known as the National Suicide Prevention Lifeline) by dialing or texting 988 or using chat services at suicidepreventionlifeline.org to connect to a trained crisis counselor. You can also get crisis text support via the Crisis Text Line by texting NAMI to 741741.  For those in countries other than the U.S. here is a Google site with helplines:https://support.google.com/websearch/answer/11181469

In this edition, we'll be exploring an issue that affects many, both in aviation and beyond: anxiety. Anxiety can be a formidable foe, but there are techniques and strategies to manage and reduce its impact on your life and ability to function adequately. Whether you're a pilot dealing with pre-flight jitters or anyone seeking tools to cope with anxiety, this flight is for you.

Understanding Anxiety:

Before we fly through techniques to deal with anxiety, let's understand anxiety a little better. It is important to recognize that anxiety is a natural response to stress.  The typical example used to make this point is to imagine yourself as an early human having to fight every day to survive.  If you heard the rustling of a bush and thought, oh that’s just the wind, but it turned out to be a tiger, you were dead and your DNA didn’t make it to the next generation.  But, if when you heard that rusting in the bush you thought, that might be a tiger, I’d better get out of here, then you survived, whether it was a tiger or the wind.  And your DNA did get passed on.  So people today are the descendants of the worried well; the humans who worried enough to survive and produce offspring.   

This is why anxiety is often characterized by worry and fear. But a certain level of anxiety can be helpful.  Sometimes feeling some anxiety can prompt us to study a little harder for a test, or prepare a little more for a presentation or performance.  This is not a level of anxiety that needs treatment with medication or long courses of therapy, but can still benefit from techniques to recognize it for what it is and manage the physical and mental symptoms that can distract from performing at your very best.

In aviation, anxiety can manifest as performance anxiety, fear of flying, or generalized anxiety about various aspects of the job. The good news is, whether your anxiety is due to preparing for take off, lining up for a landing, or dealing with the logistics of your flight schedule, it is manageable, and you can take steps to continue to function well in the face of it.

To read the full transcript go to The Flight Shrink substack at https://flightshrink.substack.com

DISCLAIMER:

The views expressed in The Flight Shrink are those of the author and do not reflect the official policy or position of the Department of Defense, The United States Air Force, or any other organization with which Dr. Heacock is associated.  The content of The Flight Shrink is not medical advice.  The Flight Shrink is for informational purposes only and may not be applicable to all situations.  Use of the information is at the reader’s own risk.  Any recommendations of treatments, products, or services are made in general and may not apply to a specific person, situation, or illness.  Please seek care from a medical professional if you have concerns for any physical or mental health symptoms.

If you or someone you know is experiencing a mental health, suicide, or substance use crisis or emotional distress, reach out 24/7 to the 988 Suicide and Crisis Lifeline (formerly known as the National Suicide Prevention Lifeline) by dialing or texting 988 or using chat services at suicidepreventionlifeline.org to connect to a trained crisis counselor. You can also get crisis text support via the Crisis Text Line by texting NAMI to 741741.  For those in countries other than the U.S. here is a Google site with helplines:https://support.google.com/websearch/answer/11181469

In this edition, we will take flight into a topic that holds paramount importance in aviation: addressing substance abuse. This topic may be uncomfortable, but it's essential to discuss it openly and candidly because the safety of passengers, crew, and the success of flights depend on the sobriety of aviation professionals.

Substance abuse in aviation was definitely a topic I planned to talk about on The Flight Shrink at some point, but after my attendance at the HIMS Basic Education Seminar last weekend I wanted to get this out there now.

HIMS is an acronym and stands for Human Intervention Motivational Study.  Before last weekend I thought this was an FAA program, but really it is an industry-wide effort where the airlines, pilots, healthcare professionals, and the FAA work together to preserve pilot careers and enhance air safety.

To read the full transcript go to The Flight Shrink substack at https://flightshrink.substack.com

DISCLAIMER:

The views expressed in The Flight Shrink are those of the author and do not reflect the official policy or position of the Department of Defense, The United States Air Force, or any other organization with which Dr. Heacock is associated.  The content of The Flight Shrink is not medical advice.  The Flight Shrink is for informational purposes only and may not be applicable to all situations.  Use of the information is at the reader’s own risk.  Any recommendations of treatments, products, or services are made in general and may not apply to a specific person, situation, or illness.  Please seek care from a medical professional if you have concerns for any physical or mental health symptoms.

If you or someone you know is experiencing a mental health, suicide, or substance use crisis or emotional distress, reach out 24/7 to the 988 Suicide and Crisis Lifeline (formerly known as the National Suicide Prevention Lifeline) by dialing or texting 988 or using chat services at suicidepreventionlifeline.org to connect to a trained crisis counselor. You can also get crisis text support via the Crisis Text Line by texting NAMI to 741741.  For those in countries other than the U.S. here is a Google site with helplines:https://support.google.com/websearch/answer/11181469

On this flight, we'll be looking at how you can build resilience in the face of adversity. Life often throws challenges our way, and the ability to bounce back and grow stronger from these experiences is a powerful skill. We'll explore what resilience is, why it's essential, and practical strategies to enhance it.

First, I’d like to make sure we are all talking about the same thing when it comes to understanding resilience.  Resilience is the capacity to adapt, overcome obstacles, and recover from setbacks. It's not about avoiding adversity, but rather developing the tools to face it with strength and courage. In fact, resilient individuals often view challenges as opportunities for growth.

To read the full transcript go to The Flight Shrink substack at https://flightshrink.substack.com

DISCLAIMER:

The views expressed in The Flight Shrink are those of the author and do not reflect the official policy or position of the Department of Defense, The United States Air Force, or any other organization with which Dr. Heacock is associated.  The content of The Flight Shrink is not medical advice.  The Flight Shrink is for informational purposes only and may not be applicable to all situations.  Use of the information is at the reader’s own risk.  Any recommendations of treatments, products, or services are made in general and may not apply to a specific person, situation, or illness.  Please seek care from a medical professional if you have concerns for any physical or mental health symptoms.

If you or someone you know is experiencing a mental health, suicide, or substance use crisis or emotional distress, reach out 24/7 to the 988 Suicide and Crisis Lifeline (formerly known as the National Suicide Prevention Lifeline) by dialing or texting 988 or using chat services at suicidepreventionlifeline.org to connect to a trained crisis counselor. You can also get crisis text support via the Crisis Text Line by texting NAMI to 741741.  For those in countries other than the U.S. here is a Google site with helplines:https://support.google.com/websearch/answer/11181469

In this edition, marked as Flight #11, we'll fly through the clouds of a critical topic that holds significance not only in aviation but in various professions and personal lives: Posttraumatic Stress Disorder (PTSD). This mental health challenge can affect anyone who has experienced or witnessed traumatic events. We'll explore how PTSD manifests, its impact on aviation professionals, and effective coping strategies to promote healing and resilience.

Understanding PTSD:

Posttraumatic Stress Disorder (PTSD) can develop after exposure to traumatic events like accidents, violence, or life-threatening situations.  It can impact thoughts, emotions, and behaviors, leading to distressing symptoms that persist long after the traumatic event has passed.

To read the full transcript go to The Flight Shrink substack at https://flightshrink.substack.com

DISCLAIMER:

The views expressed in The Flight Shrink are those of the author and do not reflect the official policy or position of the Department of Defense, The United States Air Force, or any other organization with which Dr. Heacock is associated.  The content of The Flight Shrink is not medical advice.  The Flight Shrink is for informational purposes only and may not be applicable to all situations.  Use of the information is at the reader’s own risk.  Any recommendations of treatments, products, or services are made in general and may not apply to a specific person, situation, or illness.  Please seek care from a medical professional if you have concerns for any physical or mental health symptoms.

If you or someone you know is experiencing a mental health, suicide, or substance use crisis or emotional distress, reach out 24/7 to the 988 Suicide and Crisis Lifeline (formerly known as the National Suicide Prevention Lifeline) by dialing or texting 988 or using chat services at suicidepreventionlifeline.org to connect to a trained crisis counselor. You can also get crisis text support via the Crisis Text Line by texting NAMI to 741741.  For those in countries other than the U.S. here is a Google site with helplines:https://support.google.com/websearch/answer/11181469

For Flight #10, we're addressing a very important topic that affects many individuals, including pilots and professionals: managing depression. Depression is a complex and widespread mental health condition that can impact every aspect of life. And we discussed the impact depression can have on pilots back on Flight #5. Today, we'll explore the symptoms of depression, treatment options, and practical self-care strategies to empower you or anyone dealing with depression to seek support, find healing, and improve overall well-being.

Before taking flight and getting into the details, it's important to acknowledge that depression is not a sign of weakness, and seeking help is a sign of strength. It may feel like you’re giving up or that you’re not good enough if things have gotten so bad that you have to ask for help.  But it’s the one’s who don’t speak up for themselves who continue to suffer.  So never feel weak for making yourself stronger.  If you or someone you know is struggling, remember that there is no shame in reaching out for assistance.

To read the full transcript go to The Flight Shrink substack at https://flightshrink.substack.com

DISCLAIMER:

The views expressed in The Flight Shrink are those of the author and do not reflect the official policy or position of the Department of Defense, The United States Air Force, or any other organization with which Dr. Heacock is associated.  The content of The Flight Shrink is not medical advice.  The Flight Shrink is for informational purposes only and may not be applicable to all situations.  Use of the information is at the reader’s own risk.  Any recommendations of treatments, products, or services are made in general and may not apply to a specific person, situation, or illness.  Please seek care from a medical professional if you have concerns for any physical or mental health symptoms.

If you or someone you know is experiencing a mental health, suicide, or substance use crisis or emotional distress, reach out 24/7 to the 988 Suicide and Crisis Lifeline (formerly known as the National Suicide Prevention Lifeline) by dialing or texting 988 or using chat services at suicidepreventionlifeline.org to connect to a trained crisis counselor. You can also get crisis text support via the Crisis Text Line by texting NAMI to 741741.  For those in countries other than the U.S. here is a Google site with helplines:https://support.google.com/websearch/answer/11181469

In today's edition, we're diving into a topic that resonates with many pilots and professionals alike: managing work-life balance. The demanding nature of the aviation industry, combined with irregular schedules and extended time away from home, can make achieving a healthy work-life balance particularly challenging. But fear not, because today we will explore strategies to help pilots, and anyone striving for equilibrium, navigate this complex terrain.

Before we delve into the strategies, let's acknowledge that work-life balance isn't a one-size-fits-all concept.  In fact, “balance” may not be the best word to describe what we’re trying to accomplish here.  It's more about finding the right “harmony” between your professional commitments and your personal life that aligns with your values, priorities, and well-being.

You’re going to have a lot of work, and you’re going to have a lot of personal issues, and you can’t “balance” it out by giving one up for the other.  So figuring out how to live both in a way that they augment each other is the best way to manage work and personal life.  In this post, we’ll look at several ways to organize your work life with your home life so they harmonize as much as possible.

To read the full transcript go to The Flight Shrink substack at https://flightshrink.substack.com

DISCLAIMER:

The views expressed in The Flight Shrink are those of the author and do not reflect the official policy or position of the Department of Defense, The United States Air Force, or any other organization with which Dr. Heacock is associated.  The content of The Flight Shrink is not medical advice.  The Flight Shrink is for informational purposes only and may not be applicable to all situations.  Use of the information is at the reader’s own risk.  Any recommendations of treatments, products, or services are made in general and may not apply to a specific person, situation, or illness.  Please seek care from a medical professional if you have concerns for any physical or mental health symptoms.

If you or someone you know is experiencing a mental health, suicide, or substance use crisis or emotional distress, reach out 24/7 to the 988 Suicide and Crisis Lifeline (formerly known as the National Suicide Prevention Lifeline) by dialing or texting 988 or using chat services at suicidepreventionlifeline.org to connect to a trained crisis counselor. You can also get crisis text support via the Crisis Text Line by texting NAMI to 741741.  For those in countries other than the U.S. here is a Google site with helplines:https://support.google.com/websearch/answer/11181469

Welcome to The Flight Shrink newsletter! This is Dr. Kevin Heacock.

Today, let's delve into a topic that's relevant to all of us: strategies for improving self-esteem and self-confidence. In a world that often bombards us with unrealistic standards and comparisons, it's crucial to develop a strong foundation of self-worth and belief in our abilities. Whether you're a pilot, a professional, a student, or anyone navigating life's challenges, cultivating self-esteem and self-confidence can significantly enhance your overall well-being and success.

Before we dive into the strategies, it's essential to understand the concepts we're dealing with here. Self-esteem refers to the overall opinion you have about yourself – how much you value and accept yourself, including your perceived strengths and weaknesses. On the other hand, self-confidence is the belief in your abilities to accomplish goals and tackle challenges effectively. Both of these factors play a vital role in shaping your mental and emotional health.

To read the full transcript go to The Flight Shrink substack at https://flightshrink.substack.com

DISCLAIMER:

The views expressed in The Flight Shrink are those of the author and do not reflect the official policy or position of the Department of Defense, The United States Air Force, or any other organization with which Dr. Heacock is associated.  The content of The Flight Shrink is not medical advice.  The Flight Shrink is for informational purposes only and may not be applicable to all situations.  Use of the information is at the reader’s own risk.  Any recommendations of treatments, products, or services are made in general and may not apply to a specific person, situation, or illness.  Please seek care from a medical professional if you have concerns for any physical or mental health symptoms.

If you or someone you know is experiencing a mental health, suicide, or substance use crisis or emotional distress, reach out 24/7 to the 988 Suicide and Crisis Lifeline (formerly known as the National Suicide Prevention Lifeline) by dialing or texting 988 or using chat services at suicidepreventionlifeline.org to connect to a trained crisis counselor. You can also get crisis text support via the Crisis Text Line by texting NAMI to 741741.  For those in countries other than the U.S. here is a Google site with helplines:https://support.google.com/websearch/answer/11181469

For today’s post, we're delving into a subject that's of utmost importance for aviators (and all of us really) – building resilience in high-pressure environments. Aviation is a field where split-second decisions and precise execution can make all the difference. Pilots often find themselves navigating through intense situations that demand peak performance even under extreme stress.  And it’s those pilots with the most resilience who thrive under these conditions the best.

So, what is resilience? Well, resilience is made up of a few different concepts.  For one, resilience is the ability to adapt to the situation at hand so as to come out the other side without too much mental or physical damage.  But if a more negative outcome occurs despite attempts to adapt, resilience is also that ability to bounce back from those tougher times.  And lastly, resilience reveals itself in those who learn to thrive in the face of these adverse situations.

You see, resilience isn't about eliminating stress or challenges.  It’s not about finding the easy path through life.  No, resilience is about developing the skills and mindset to handle yourself effectively when you find yourself on the not-so-easy path. And in the high-pressure world of aviation, cultivating resilience is crucial to maintaining safety and well-being.  It may just save your life some day.

So here are 9 strategies to help build resilience in high-pressure environments:

To read the full transcript go to The Flight Shrink substack at https://flightshrink.substack.com

DISCLAIMER:

The views expressed in The Flight Shrink are those of the author and do not reflect the official policy or position of the Department of Defense, The United States Air Force, or any other organization with which Dr. Heacock is associated.  The content of The Flight Shrink is not medical advice.  The Flight Shrink is for informational purposes only and may not be applicable to all situations.  Use of the information is at the reader’s own risk.  Any recommendations of treatments, products, or services are made in general and may not apply to a specific person, situation, or illness.  Please seek care from a medical professional if you have concerns for any physical or mental health symptoms.

If you or someone you know is experiencing a mental health, suicide, or substance use crisis or emotional distress, reach out 24/7 to the 988 Suicide and Crisis Lifeline (formerly known as the National Suicide Prevention Lifeline) by dialing or texting 988 or using chat services at suicidepreventionlifeline.org to connect to a trained crisis counselor. You can also get crisis text support via the Crisis Text Line by texting NAMI to 741741.  For those in countries other than the U.S. here is a Google site with helplines:https://support.google.com/websearch/answer/11181469