This Simple Mind Hack Will Help You Overcome Any Fear

Order your copy of The Let Them Theory 👉 https://melrob.co/let-them-theory 👈 The #1 Best Selling Book of 2025 🔥 Discover how much power you truly have. It all begins with two simple words. Let Them. — I used simple research from Harvard Business School and UCLA to tame my fear of public speaking and become one of the most successful keynote speakers in the world. I used this same tool to overcome my fear of flying. If #nerves or #fear are holding you back from applying for that promotion, asking someone on a date, speaking up at a meeting, or traveling to another part of the world, this brain hack will change your life. Your fears make your life small. Your nerves limit your potential. Your anxiety robs you of happiness and confidence. Today on the podcast, you’ll hear me coach someone through one of her biggest fears. You’ll hear the hilarious ways I used to cope with my fears and you’ll also learn why telling someone to calm down never works. You’ll leave this episode with a 4-step tool that you can apply to your life the moment you learn it. Stop letting your fear make your life small. Board that plane, step onto that stage, apply for that promotion, and never let your nerves stop you from living your life the way that you want to again. And please, share this episode not only with people you love, but particularly with all the young adults in your life, because research shows that this tool not only helps you tame your anxiety – it also helps you perform better on tests, be a better athlete, and compete at a higher level in academic competitions. Xo Mel In this episode, you’ll learn: - How to identify fear in your body - How fear operates in your body and brain - Why telling yourself to “calm down” doesn’t work - Why reframing your fear is such a powerful tool - How to build your own confidence anchor - The 4-step process you can use to beat your fear In this episode: 00:00 Intro 02:14 Research: Harvard Business School study how to stop fear and anxiety 07:46 How nervousness feels manifests in the body 11:32 Lack of control heightens fear 14:21 How do you manage your fears 22:33 The bigger breakthrough we all need 24:38 How being a nervous flier holds you back 31:14 Tool: Confidence anchor 31:42 Step #1 - Think about situation that makes you nervous 31:48 Step #2 - What makes you excited about the situation 32:50 Step #3 - Bring that excitement to life with detail and repetition 36:29 How a confidence anchor works, flipping nervousness to excitement 38:59 Research: understanding your autonomic response 51:23 Truth: Your brain doesn’t know the difference between excitement and fear — Follow Mel: Instagram: https://www.instagram.com/melrobbins/ TikTok: http://tiktok.com/@melrobbins Facebook: https://www.facebook.com/melrobbins LinkedIn: https://www.linkedin.com/in/melrobbins Website: http://melrobbins.com​ — Sign up for Mel’s newsletter: https://melrob.co/sign-up-newsletter A note from Mel to you, twice a week, sharing simple, practical ways to build the life you want. — Subscribe to Mel’s channel here: https://www.youtube.com/melrobbins​?sub_confirmation=1 — Listen to The Mel Robbins Podcast 🎧 New episodes drop every Monday & Thursday! https://melrob.co/spotify https://melrob.co/applepodcasts https://melrob.co/amazonmusic — Looking for Mel’s books on Amazon? Find them here: The Let Them Theory: https://amzn.to/3IQ21Oe The Let Them Theory Audiobook: https://amzn.to/413SObp The High 5 Habit: https://amzn.to/3fMvfPQ The 5 Second Rule: https://amzn.to/4l54fah

Speaker names marked ? are inferred from speaking time and the show’s known hosts — they are not voice-verified.

• 0:00Mel Robbins?

  Hey, it's Mel and welcome to an incredible episode of the Mel Robbins Podcast.

• 0:11Mel Robbins?

  So, I was talking with my team about the upcoming holidays and we were just kind of talking about what everybody's plans were and Cameron, who's one of the producers on the show, mentioned that she had this big trip planned. And so I said, "Well, that's awesome." And then she said something so relatable, at least it was relatable to me. She said, "I'm really excited about the trip, except I'm so nervous about the flight." Now, that's what we're going to talk about today. We're going to be talking about nerves and fear. And more importantly, I'm going to teach you a research-backed technique that

• 0:51Mel Robbins?

  you can use that will never allow fear to hold you back again. Because I not only want to help Cameron, I want to help you. And no matter how young you may be or old you are, I know that in some area of your life, nerves or fear are holding you back from reaching your potential or truly enjoying your life. And after you listen to this episode today and you apply what you learn, I promise you, you're going to be way better at taking tests, you will rock any single interview you walk into, you will be able to board a plane and even enjoy the flight, and any presentation or speech that you have to deliver, you, my friend, are going to absolutely slay it. Because I'm going to teach you how to

• 1:36Mel Robbins?

  create what I call a confidence anchor. And I'm going to use research from Harvard Business School, UCLA, and my own experience, and you're going to learn not only how to use this confidence anchor to take control and override your mind in any situation where your fears or your nerves would normally hijack you, and take control. I mean, this is incredible stuff. For me personally, I first learned everything I'm about to share with you because like Cameron, I used to be terrified of flying. And it got so bad, I had no choice. I had to get a grip and I had to figure out how to get control of my fears. And what I learned after doing an extensive amount of research, and what I'm going to teach you today, is a total game changer.

• 2:22Mel Robbins?

  So I asked Cameron, Cam, would you be willing to come on the podcast and allow me to coach you through your fear of flying? And she said yes. And before I bring her on, I just want to reiterate something. This is not about flying. This conversation that you and I are going to have, this is something every human being needs to hear. I wish they taught what you're about to learn in school, because the science is so simple and so profound, that it changes everybody's life the second they hear about it. I want you to stop and think about some situation that makes you nervous or afraid, that you would love to conquer.

• 3:06Mel Robbins?

  And it should be something good, because what you're going to learn works. Pick something that you're afraid to do, but it's impacting your ability to perform at the highest levels, or it makes you unhappy that you're not able to face this fear or get over your nerves, or it's preventing you from living and enjoying a big, amazing life. And it could be anything, big or small. Maybe you can't get on a plane either, like Cameron. Or maybe you're just afraid to walk into a gym, or apply for that big job. Because that big job that you want, it's going to require you to do more presenting, and public speaking makes you nervous. Or maybe it's an improv class, or activating your online dating profile.

• 3:48Mel Robbins?

  It could be absolutely anything, moving away from your hometown, changing your career, whatever it may be. By the time you're done listening, nerves and fear, no longer going to hold you back from living the life you want to live. And as you're listening, please, please, keep that thing front and center. Because yes, I'm going to be coaching Cameron on her fear of flying, and I'm going to teach her how to use a confidence anchor to take control, but I'm going to be coaching you at the exact same time. Okay, Cameron.

• 4:22Mel Robbins?

  Let's talk about what's going on. So

• 4:25Speaker 01

  Hi.

• 4:25Mel Robbins?

  Hi Cameron. I'm great. Are you, like, how are you doing?

• 4:31Speaker 01

  I'm feeling good. I'm feeling good. I'm excited to conquer this fear. I'm curious to hear what you have to share.

• 4:40Mel Robbins?

  Okay, so tell me what's going on.

• 4:42Speaker 01

  So I have a pretty exciting trip planned for the holidays. I'm going to Portugal.

• 4:48Mel Robbins?

  Wow. And who are you going with?

• 4:52Speaker 01

  I'm going with my mom and my twin brother, and we're meeting my sister who's in London right now, but she'll be traveling there to meet us.

• 5:02Mel Robbins?

  Okay.

• 5:03Speaker 01

  I am really excited about this trip. I think it's a place I've always wanted to go, beautiful country. But every time I think about it, instead of actually having that excitement towards the trip, it's this pit of anxiety and fear around, am I even gonna get there? Because I have this long flight ahead of me.

• 5:27Mel Robbins?

  Meaning, am I gonna get on the plane? Or is the plane gonna make it to Portugal?

• 5:34Speaker 01

  Is the plane gonna make it to Portugal?

• 5:36Mel Robbins?

  Gotcha. How many days from now is this flight?

• 5:41Speaker 01

  Right before Christmas.

• 5:43Mel Robbins?

  Are you feeling nervous yet?

• 5:45Speaker 01

  Yes, definitely.

• 5:47Mel Robbins?

  Describe what that means for you.

• 5:51Speaker 01

  For me, it's just like this impending doom, I guess, like this anticipation of a really traumatizing experience. Not to be dramatic, but it's this pit in my stomach anytime I start to think about it, you know? My chest feels heavy. I don't know, like my mind just goes into a million.

• 6:17Speaker 01

  Different directions and none of them are positive. They're all just what ifs, what if this, what if that?

• 6:26Mel Robbins?

  Does it get worse? The closer you get to actually having to get on that plane and take that trip?

• 6:33Speaker 01

  Yeah, I mean, there's always this element of denial, like, I'm not actually gonna do it. And then I will eventually be faced with getting on that airplane. And that is kind of when the, when it really clicks of this plane like is not gonna make it there. I like need to make sure I tell everyone I love them. Those kind of really irrational feelings come to surface at that point.

• 7:05Mel Robbins?

  So I want to tell you something.

• 7:09Mel Robbins?

  You may not know this about me. But I used to be a nervous flyer.

• 7:16Mel Robbins?

  I used to have the exact same feelings, the pit in my stomach. I would constantly entertain the thought, well, maybe I just won't go.

• 7:28Mel Robbins?

  I used to, when I was flying home to Western Michigan to see my parents for Christmas, I would send the presents ahead.

• 7:37Mel Robbins?

  Because I wanted to make sure that if the plane went down and I died on that flight, that they got the presents. And it would get worse and worse and worse as the date for travel would approach. And I noticed as I became an adult, um, and I had to book my own tickets. My nervousness would also interfere with my ability to book the ticket. Because I would look at the flight options and I would feel like I was playing Russian roulette. And I had to pick the right plane. Because only one of these planes was gonna make it. And so I don't know if you feel any of this kind of stuff, but I would delay booking the flights and the next thing you know,

• 8:22Mel Robbins?

  there are no cheap seats and now it's expensive. And, and so it just, my nervousness for me was more than a pit in my stomach. Does this sound familiar?

• 8:33Speaker 01

  Oh, yeah, it's almost comical when I share. Like, I'm booking these flights and also have a tab open looking at every safety rating. And if there was any experience of this aircraft going down and I'm like doing this research. And it's so strange that people don't have, maybe not strange. I'm jealous of it, but I always just assumed people went through the same thought process as me. That not everyone's panicked about if their flight is gonna make it to their destination.

• 9:10Mel Robbins?

  Well, first of all, I think it's normal to have thoughts about your own mortality when you are in a situation where you're not in control. Second, I think most people are somewhat nervous about flying. I mean, we are climbing onto a metal tube and we're rocketing 30,000 feet in the air with a bunch of people we don't know. And then it starts to bounce around as we are hitting turbulence. And I think most people sit on that plane pretending that they're not terrified. And that those of us that kind of talk about it, we can laugh about it, but you know, I've

• 9:55Mel Robbins?

  always noticed, particularly now that I can afford to fly up front in the plane, the drinks are free. And I've always been struck by the fact that Cameron, I'd say 95% of the people that are offered a free drink, take it. At like eight or nine in the morning, and I don't think it's because they're alcoholics. I think it's because they're nervous. And so I think most people are busy texting their loved ones before the plane takes off, just in case. And so I want you to understand, the fear of dying is not irrational. The fear of being nervous in a situation where you have no control is not irrational.

• 10:40Mel Robbins?

  And so don't make yourself wrong about it, because that just makes it worse. Okay, because you're now not comforting yourself, you're rejecting your own fear. Okay? And when you reject your fear, the fear gets louder. So.

• 10:57Mel Robbins?

  When you get on the plane, do you feel better or are you worse?

• 11:02Speaker 01

  I'm definitely worse because it's all those thoughts coming to a head when I'm on an airplane and I don't know who I'm surrounded by. I don't know who's in charge of checking the airplane, like flying it. The lack of control really creeps up on me. And I think that's really where the panic just solidifies and it's a mess from there.

• 11:28Mel Robbins?

  So how do you manage this? Can you put us at the scene of a moment when you were on a plane and turbulence hit? And like you felt like the spike of nervousness? What did you do?

• 11:39Speaker 01

  I wish I had a strategy that I could say I lean into. I would say rejecting that fear is more of the route I take, or I kind of beat myself up for having this fear in general. I think I just reject it, which is not helpful. And then that usually fails. And then from there, it becomes usually crying, kind of like a form of a panic attack. I can directly remember after I graduated college in 2021, all my friends and I, we got on an airplane to Tampa, Florida. Super exciting trip, like we had just finished the year, riding this high.

• 12:23Speaker 01

  And everyone on the airplane has like, you know, their fun hats on, everyone's like ordering some drinks. And then there's me in the corner, like reaching for a hand, trying to find some comfort in someone, crying in the corner, like trying to do all the things that

• 12:42Speaker 01

  aren't really helpful, I guess, which is me just being like, Cam, like calm down, it's fine, you're fine. So that's my coping mechanism.

• 12:53Mel Robbins?

  So does telling yourself your fine work?

• 12:56Speaker 01

  No, doesn't ever work.

• 12:58Mel Robbins?

  Does making yourself wrong work when you're nervous?

• 13:03Speaker 01

  No.

• 13:04Mel Robbins?

  Does telling yourself to calm down ever work when you're nervous?

• 13:09Speaker 01

  No.

• 13:11Mel Robbins?

  I'm going to tell you why that doesn't work when we come back.

• 13:24Mel Robbins?

  Así que Cameron, déjame explicar por qué decirte que te calmes nunca funciona cuando estás nervioso. Porque puedes ser dos cosas al mismo tiempo. Puedes estar asustado y puedes encontrar el coraje de enfrentarlo. Puedes estar nervioso por volar en un avión y también puedes ir en ese avión y entrenarte a través de los sentimientos de nervios. Y ya sabes, no es el miedo a colapsar, es el miedo a morir. Cuando invalidas muy real fears, haces el miedo más grande. Y así, cosas primero, Cameron, quiero que entiendas que está bien tener este miedo.

• 14:09Mel Robbins?

  Es normal ser un volador nervioso. Y eso puede ser verdad. Y puedes usar estrategias simples respaldadas por la ciencia para tomar control en una situación cuando normalmente estás nervioso o temido. Y eso es lo que quiero enseñarte a hacer. Porque creo que este es un problema en tu vida porque te está deteniendo de hacer cosas que te gustaría hacer con tu vida.

• 14:38Speaker 01

  Sí.

• 14:39Mel Robbins?

  Si no estuvieras nervioso por volar, ¿cuáles son algunas de las cosas que harías en tu vida?

• 14:44Speaker 01

  Si lograra vencer mi miedo a volar, creo que también tendría este efecto de trancar hacia abajo en muchas cosas que me he detenido. Y soy tan joven y quiero poder decir que he visto más de lo que tengo. Creo que todos pueden estar de acuerdo en eso, incluso si no eres joven. Me hace triste pensar que no solo me estoy deteniendo de ver lugares que realmente quiero ver, sino que voy más profundo que eso cuando estoy en el suelo. Dejar que ese miedo de, ya sabes, no estar en control, no saber todo

• 15:28Speaker 01

  me detiene de tomar riesgos en mi vida diaria.

• 15:32Mel Robbins?

  Sí, y quiero señalar algo más. No es solo estar nervioso cuando vuelas, es la anticipación y el hecho de que también va a hacer las próximas cinco semanas horribles.

• 15:46Mel Robbins?

  Because you're going to be in your body, feeling nervous, anticipating this flight.

• 15:51Speaker 01

  Yeah.

• 15:51Mel Robbins?

  And so, there's also something bigger, and I wanna, I wanna just connect the dots, because I think it'll be meaningful for everybody listening. Your father recently died suddenly.

• 16:05Mel Robbins?

  Did your fear of flying and this fear of losing control get worse after he died?

• 16:14Speaker 01

  Yeah, 100%. I think any, any event that tests your control or basically throws us out the window, because I think I spent my whole life kinda latching on to that feeling, and then to have it completely ripped away from me in the matter of moments it felt like, then now approaching events that I have no control over, it kind of brings back this feeling of like, wow, I don't know what's gonna happen, I don't have control over anything, which is true about life, which I, I struggle a lot with coming to that conclusion or even accepting that.

• 16:59Speaker 01

  That acceptance is really difficult, I think, that I'm not gonna be able to control everything in my life. If it's a bad flight, or if it's the death of a family member, I can't control any of it.

• 17:15Mel Robbins?

  See, I think that's the bigger breakthrough for you. And it's the bigger breakthrough that we all need. That in order to enjoy your life, and in order to experience all the things that you're meant to experience, learning how to be in those moments where you're nervous or you're afraid.

• 17:40Mel Robbins?

  And flipping it so you can experience all of the incredible things that your life has to offer, like an amazing trip to Portugal. And to be able to do that, Cameron, and enjoy the five weeks leading up to it, and to be able to get on that plane, and enjoy the time with your mom and your brother, and be filled with thoughts of excitement about seeing your sister, and then to be able to be in Portugal, and enjoy the time there, and not be consumed with thoughts about the fact that you're gonna have to fly back. Say, "I knew that you did that, cuz that's what I used to do." What would that be like for you?

• 18:23Speaker 01

  I mean, it would be really important. It's something that, I mean, this is why I'm so open to this conversation, and I definitely don't want that really precious time I have with my family to be tainted by the fact that I'm sitting with anxiety about something I can't control, which is my flight home.

• 18:44Mel Robbins?

  Yep. So, here's what I'm gonna tell you. You can control it. You can't control what the plane does, but you can control what it's like to be in your body and your head while you're on that plane. And you can control-

• 18:58Speaker 01

  How?

• 18:59Mel Robbins?

  How? I'm gonna teach you how.

• 19:01Speaker 01

  Yeah, how?

• 19:02Mel Robbins?

  I'm gonna teach you how. Cuz I used to be-

• 19:04Speaker 01

  Okay.

• 19:05Mel Robbins?

  Here was Mel Robbins' old strategy. You ready for nervous flyer Mel, like, you know, circa 1990s, early 2000s? So first of all, if it were a beautiful day, when I woke up on the day that I flew, I would have a 50% decrease in nerves compared to a day where it was cloudy, raining, or snowing. If we got bad weather, windy, wind shears, birds flying, we're in danger zone, and the nervousness spikes. The closer we're getting to the airport, Cameron, I'm starting to get dry mouth, I'm starting to get sweaty palms. I get to the airport, and I am literally the nicest person you've ever met in your entire life.

• 19:47Mel Robbins?

  I am like, sugar on a donut with every single airport employee, because I figure that if I have good karma, God is watching, and that that will help me. I get to the gate very early, and when I get to the gate, Cameron, I am looking- Across the gate area, and I'm looking for three particular types of passengers. The passengers I'm looking for in my gate area, I'm looking for somebody in a wheelchair. I'm looking for somebody, a man or a woman in uniform, right? So we want somebody in the military on the plane. I'm looking for somebody with a baby.

• 20:27Mel Robbins?

  And boy, if we have a priest, a nun, a monk, anybody that is, you know, of religious nature, boom, I'm feeling better. The nervousness has gone down a little bit because I can say to myself, if these wonderful folks are getting on the plane, God is not gonna let this plane go down. And that gets me on the plane. So I get on the plane, and I like to take a look to the left as we're boarding, because I wanna look up front in the cockpit. And you know what I wanna see? I would like to see a military crew cut on at least one of those pilots, because when I see a military crew cut up front, I take another deep breath. And by the way, if there's a woman up front, it's a double thumbs up for Mel Robbins, because

• 21:12Mel Robbins?

  I love a female pilot. Then I get in my seat, and I start firing off the texts to everybody that I know and love in case this sucker goes down, and that's when the hyperventilating starts. I basically am starting to go from nervousness to anxiety and toward panic as the plane is now taking off. As we're taking off, I'm holding my breath, right? And I'm trying not to defecate in my jeans. And then the plane does that thing after it takes off where it's like, it goes, and then all of a sudden, you know where it goes to level off and it makes that weird sound, it's like, and it sounds like it's gonna fall out of the air? That's where I lose my shit. I grab the hand of the stranger next to me.

• 21:54Mel Robbins?

  The poor person next to me is going, oh my God, how did I get seated next to this freak? So, believe it or not, that's how I used to do with flying. Until my speaking career started to take off. Because it became very apparent, Cameron, if I wanted to pursue my dreams, I was gonna have to get on a plane several times a week. Talk about a nightmare. So I had to have a reckoning with myself. Because I couldn't let my fears and these nerves limit my life or derail my career. So here's what I did. I dove headfirst into all the research around nervousness, around fear.

• 22:36Mel Robbins?

  I literally turned over books, I grabbed anything I could get my hands on, and I discovered a couple fascinating studies. I married them with my five-second rule. And holy cow, I conquered my fear of flying. I not only conquered my fear of flying, I have rewired my brain when it comes to flying. You're now listening to a woman who went from being a complete freak on an airplane to loving flying. So much so that at the height of my career, Cameron, I was flying 150 days a year. So I'm not only not nervous when I get on a plane, I absolutely love flying now. It's crazy. You can rewire your brain.

• 23:18Mel Robbins?

  You can overcome your nervousness and your fears about things. And I'm gonna teach you the strategy that I've developed. I refer to this as a confidence anchor. And it's based in tons of research, including studies from Harvard Business School and UCLA. And when we return, I'm gonna walk Cameron and you, step by step, through the process of creating a confidence anchor.

• 23:52Mel Robbins?

  All right, so Cameron, I'm really excited. I'm gonna teach you how to create and use what I call a confidence anchor.

• 24:01Mel Robbins?

  Not only when you're about to fly and you're nervous, but for any single situation where you're nervous to do something. Okay, are you ready?

• 24:09Speaker 01

  Yep.

• 24:10Mel Robbins?

  Awesome. It's super cool. This confidence anchor is exactly what you need, and there are four simple steps. So step number one is you're going to think about the situation that makes you nervous. And we've already talked about that, Cameron. It's this flight to Portugal. And for you listening, you might not be afraid of flying. That's cool. Maybe you're nervous to give a presentation at work next week. Or you're nervous to try a bar class. Or maybe you're dating somebody new and you want to cook them dinner, but you're a lousy cook and so it makes you nervous to invite them over. Or making an appointment to go to the doctor and get the tests you've been avoiding. Or opening up your bills. Or starting that awkward conversation with your boss or your neighbor. Or maybe you've been working like crazy on your business plan

• 24:54Mel Robbins?

  and you are so confident about it. But now that you have a confirmed pitch with a VC firm next week, whoa, where are these nerves coming from? So get that situation in mind that makes you nervous. That's step one. Step number two is now I need you to come up with something about the situation that makes you excited. Because there's always something, even if you're just excited to see yourself get past this fear. And if you can't think of something, ask someone close to you to come up with something that's exciting about this thing. So now I'm going to turn to Cameron. And Cameron, what are you excited to do when you get to Portugal?

• 25:35Speaker 01

  I think the thing that I'm most excited for is to see my sister. I haven't seen her in a couple of months. There's a lot of things I'm excited for, but probably the biggest thing is just to spend time with her.

• 25:49Mel Robbins?

  I love it. That's perfect. Okay, great. So you now have something related to the situation that makes you nervous that you're actually excited about, okay? Now, number three is the most important part. Number three is now that you have something that you're excited about, I want you to close your eyes.

• 26:14Mel Robbins?

  And we're going to bring it to life. I want you to imagine the moment that you lay eyes on your sister for the first time in several months. Are you imagining the airport or a cobblestone street? Like, what is the scene? Describe with your eyes closed. What is she wearing? What happens? Describe it for us.

• 26:40Speaker 01

  Well, first of all, she's probably, I don't know, she's probably mad that we're late about something. But when I think about it, we're, yeah, we're in probably like Lisbon, where we're gonna land and probably right outside, you know, the first glance of a new city. Something that is always really exciting when you leave an airport. I think that's the best part about flying is getting to somewhere you're anticipating seeing. So I picture that. I picture her standing there, probably like in some black sweater, because that's usually what she's wearing.

• 27:24Speaker 01

  And yeah, her, I think, seeing her face reacting to my mom, me and my brother, that's gonna be like the best part. Because I know she, even if she won't admit it, she does miss us a lot, so.

• 27:42Mel Robbins?

  Awesome. And who is she gonna hug first?

• 27:48Speaker 01

  100% my mom.

• 27:49Mel Robbins?

  Okay, awesome. And how amazing.

• 27:51Speaker 01

  I'll probably be last.

• 27:52Mel Robbins?

  And as you stand there and watch her in her black sweater with Lisbon in the background, hugging your mom, what are you feeling?

• 28:01Speaker 01

  A sense of comfort, a sense of wholeness, and a really good feeling to have us all together during like a really hard time of the year. It's gonna be really special.

• 28:14Mel Robbins?

  Based on that description, you have just completed the three steps and you now have your confidence anchor, Cameron. Now, to make it work, you just need the final step, and that's step four. And it's super simple. When you close your eyes and you pull that image to your mind of seeing your sister, you just say the words, "I'm excited. I'm excited to see my sister." When you say those two words, as you visualize this moment that you're excited about, it really locks in the confidence anchor. And in a minute, I'll explain the science and research about why these two words really matter, but I want to be sure that you have this etched into your mind. The black sweater, Lisbon in the background, her reaction as she sees you, her hugging

• 28:59Mel Robbins?

  your mother first, the wholeness, the comfort, all of that that you just felt in your body, the millisecond that you feel any nerves, or any fear, or any negative thought come up related to this thought, you're gonna close your eyes. You can use my five-second rule to interrupt the worries. Just count backwards with me. Five, four, three... Three. Two... Two. One. Yep. That is a starting ritual that will signal to your brain that you're not gonna think about a plane crash. You are starting to think about something else.

• 29:44Mel Robbins?

  And then you are going to bring to the forefront of your mind that image, that feeling that you just described. And that is how you drop a confidence anchor on these bullshit nerves and worries that have been hijacking your life. That's what a confidence anchor is. You're using your own excitement about something that normally makes you nervous to shatter the grip that fear and nerves has on your body and your mind. That's what you're gonna do. And when you head to the airport on the way to the plane,

• 30:29Mel Robbins?

  you're gonna use this same confidence anchor. And you're gonna come back over and over and over again to this image of your sister and the black sweater and Lisbon behind her and her hugging your mother. You're gonna say, "I'm so excited to see my sister." And you're gonna be so shocked because this is a technique that they researched at Harvard Business School. And the study was called "Reappraising Pre-Performance Anxiety as Excitement." And it's a way to flip moments that make you nervous into moments that make you excited and to keep control of your mind, body, and spirit so that your fears don't hijack and torture you.

• 31:14Speaker 01

  Wow.

• 31:17Speaker 01

  I mean, it makes sense because I think in the moments of panic, the last thing I'm doing is thinking about anything that brings me happiness. It's always the darkest feelings, the heaviest emotions versus, you know, even just closing my eyes just now, I feel so different, like, sitting here. I feel like even thinking about that moment makes me happy. And I'm excited to use it because I know I'm gonna be anxious all next week, week after.

• 31:53Mel Robbins?

  So you wanna know why this works?

• 31:56Speaker 01

  I do. It seems too good to be true, honestly. It seems too good to be true.

• 32:01Mel Robbins?

  Well, the reason why it works

• 32:05Mel Robbins?

  is because it taps into your body's automatic systems. So like, if you research the neuroscience on this, a neuroscientist would use the term "autonomic." I can't even say the damn... It's like, how do you say it, Tracy? Autonomic. Autonomic, okay, great. If you look into the neuroscience on this, scientists call this an autonomic response, that basically your nervous system...

• 32:37Mel Robbins?

  Has a autonomic response to stressful situations. Okay, that like if you're a normal person like me, you just say, oh yeah, we if we're in a stressful situation, we automatically feel all kinds of things, right? And so what I want you to understand is that, you know, when we're in situations that make us nervous, everybody, whether you're giving a speech, or you're going into an interview, or you're on a first date, or you're running a track meet, or you're getting on a plane, or you're breaking up with somebody, or you're going in for a job interview, it is going to be automatic that your nerves take over. Because you're about to do something that makes you stressed out a little bit. It's requiring you to feel, it makes you feel a little bit vulnerable. But here's the cool thing.

• 33:22Mel Robbins?

  Even though you have this automatic response, because you're right, there's no way over the next five weeks, you're not going to feel anxious. Because that's the autonomic response that your body has to this stressful thing. But here's the cool thing. Cameron, you can control this. And the reason why you can control it is because your body's experience of fear and nerves is the exact same as your body's experience of excitement. And this is where we can use the science. So your automatic reaction to a fearful situation is the exact same as your body's automatic response to an exciting situation. And we're going to use this truth, that your body's automatic reaction to fear is the

• 34:07Mel Robbins?

  same as your body's automatic reaction to excitement, to your advantage. So tell me about a situation that makes you excited, like just something like in your day to day life, okay?

• 34:18Speaker 01

  In my day to day life? That makes me excited?

• 34:21Mel Robbins?

  Ah, well, how about this? Who's your favorite musician?

• 34:23Speaker 01

  I really like The Lumineers.

• 34:26Mel Robbins?

  Okay, great. Guess what? The Lumineers are playing a private concert at the new private venue at Fenway Park. And you, my friend, not only have front row seats, you're going to meet them before the show.

• 34:39Speaker 01

  Okay.

• 34:40Mel Robbins?

  It's five weeks out. How do you feel?

• 34:46Speaker 01

  I mean, now, okay, I need to ground myself in that, that thought. I guess, like jittery a little bit, like kind of the same feeling I would have if I, you know, was playing a big soccer game or running an important race.

• 34:59Mel Robbins?

  Uh huh.

• 35:00Speaker 01

  When I was younger, like the clammy hands, the pit in your stomach.

• 35:05Mel Robbins?

  Yep.

• 35:06Speaker 01

  The...

• 35:06Mel Robbins?

  Dude, we're walking into this venue. You're walking up to the front row. How you feeling?

• 35:11Speaker 01

  My heart's beating fast. I'm going a million miles an hour, probably feeling like really on edge.

• 35:18Mel Robbins?

  Yeah, the usher is coming up to be like, okay, they're ready to meet you. How you feeling?

• 35:24Speaker 01

  I'd be like, okay, okay, like, let me collect myself.

• 35:29Speaker 01

  Yeah, probably really flustered and like a little bit anxious, probably.

• 35:35Mel Robbins?

  So it kind of sounds like a situation like that where you're about to meet your favorite band, which I would say, is that a positive or a negative experience?

• 35:47Speaker 01

  Yeah, that'd be amazing. I mean, a positive one, obviously.

• 35:52Mel Robbins?

  Well, it sounds very similar to the way that you experience the thought of flying to Portugal.

• 36:01Speaker 01

  Yeah, I guess that's true.

• 36:04Mel Robbins?

  Yeah, you want to know the only difference?

• 36:07Speaker 01

  What?

• 36:08Mel Robbins?

  When you're in the situation that's positive, that makes you excited and you're about to meet the Lumineers, your brain is telling you, you're excited. Your brain is telling you the jitters in your stomach are butterflies and that's a good thing. Your brain is telling you your hands are clammy and your heart is racing because something good's about to happen. The only difference between that and what you experience as you think about flying to Portugal is what your brain is saying about the flight. When you start to experience butterflies in your stomach as you are about to board the flight, your brain's going, "Uh-oh, there's something wrong. This is negative. The plane's gonna crash."

• 36:49Mel Robbins?

  You're experiencing in your body, Cameron, the exact same physical and physiological symptoms when you meet the Lumineers as when you board a plane. And the only difference is what your brain is saying about it. And so the reason why a confidence anchor works is we are gonna shut your negative brain down and drop this confidence anchor right on it like a sledgehammer, and we're gonna replace your narrative that something's wrong with, "Holy shit, I'm about to see my sister. This is so exciting." It's as exciting as meeting the Lumineers. And when your brain starts to say, "The butterflies are positive,"

• 37:30Mel Robbins?

  you won't escalate into a panic attack. You will have taken control. How cool is that?

• 37:36Speaker 01

  That's pretty cool.

• 37:38Mel Robbins?

  So, do you have any questions about the confidence anchor and how you're gonna use it?

• 37:46Speaker 01

  It just honestly seems still a little bit too good to be true. I can just conquer all my fears just by flipping the way I'm thinking.

• 37:57Mel Robbins?

  Yeah, and there's a scientific reason why this works. So, they researched this at Harvard Business School. And what they did is they put people in control groups and put them in situations that made them nervous. So, they put one group into a control group where they had to run a track meet, another one had to sing karaoke, another one was in like a debating competition. And they taught one group of people to use this reframing tool, where you think about something related to the track meet, or the debating competition, or karaoke that you're excited about. And so, this group was taught to say, "I'm excited. I'm excited to run this meet. I'm excited to get up there on the stage and conquer my fears. I'm excited to go and debate because I've prepared."

• 38:41Mel Robbins?

  The people who used this simple reframing tool outperformed the people who didn't. They felt less nervous, and there's a scientific reason why. Earlier, we talked about the fact that there are these automatic responses that our body has to situations that are exciting or stressful. And in our case, Cameron, we talked about the Lumineers, and how that's exciting, meeting the Lumineers, and getting on a plane to Portugal, which used to make you nervous. Just talking about those two situations created an automatic response in your body, didn't it? Yeah. That automatic response is nothing more than a series of chemicals firing and messages firing between your brain and your nervous system.

• 39:26Mel Robbins?

  The reason why you and I get butterflies is because when the brain sends a message down to your nervous system, that "holy cow, we gotta get on a plane," or "holy cow, the Lumineers are about to walk in," your nervous system goes, "Oh, got it," and immediately starts changing up the chemicals in your body. Adrenaline fires, the blood races to your head and to your heart, that's why your heart starts pounding, that's why your thoughts start to race. Now, you get butterflies because the signal in your brain going to your gut just changed the chemicals in your digestive tract. That's why we all get butterflies, that's it. And so, in the situation with the Lumineers, you flipped your thoughts.

• 40:11Mel Robbins?

  I'm excited to meet them. And so, that explains all the reasons why you have all of these changes going on in your body, why your heart is racing, why your butterflies are in your stomach. This automatic response doesn't scare you because you're thinking positive thoughts when it comes to the Lumineers. Now, when you get on the plane, and your brain signals to your stomach that something's up, and your heart starts to race because the blood goes to your heart, and the butterflies start to flutter in your stomach because the chemical structure just changed in your digestive tract. If you have negative thoughts about the plane, a couple things happen.

• 40:54Mel Robbins?

  You start to get scared of the automatic response in your body.

• 41:00Mel Robbins?

  And more cortisol starts to flood your brain, which is the stress hormone. It's important to understand the role that cortisol plays in making your mind spin. Judith Willis, who is a neuroscientist and neurologist at UCLA, has researched how stress can impact brain function. And what her research has discovered is that cortisol interferes with your prefrontal cortex and its ability to function. So what does that mean? Well, it basically means that when you have that automatic response to stress that we've been talking about, and cortisol floods your body and your brain, your brain can't function properly. That's why it scrambles. That's why you will blank out before you take a test

• 41:44Mel Robbins?

  or you try to give a speech. That's why you can't get yourself to calm down when you're sitting on a plane and you're freaking out. And it makes sense. Let me give you an example. Let's say that all of a sudden, right now, a fire alarm goes off. Would you be able to do a complex math problem while you're running out of a building? Of course not. Because the second that fire alarm goes off, and you get that automatic stress response, and the cortisol floods, all you can think about is get out of the building. Your brain and its ability to think clearly? Completely hijacked. That's why getting control of your thoughts matters. Because we're trying to stop the flood of cortisol from impairing your bodies and your mind. That's why this is more than just thinking positive thoughts. And it's also important that you come up

• 42:28Mel Robbins?

  with your confidence anchor and the thing that you're excited about, that visualization, before you get into the situation that's stressful. That's why this matters. And it's more than just thinking positive thoughts. It's critical that you come up with the thing you're excited about before you get into the situation. Because once your thoughts start to race, and you're like, "Oh, my God, I'm gonna screw up this test," or "Oh, my God, I'm gonna screw up this interview," or "Oh, no, the plane," you've already lost control. You have to come up with this exciting anchor and this confidence anchor before you start to get nervous. Got it? Yeah. Any other questions?

• 43:12Speaker 01

  It just makes so much sense. You know, I always have taken the approach of calm down, Cam, kind of making myself to be the bad guy.

• 43:24Speaker 01

  And not really reframing it in any way, just letting myself kind of soak in all this stress and anxiety.

• 43:33Speaker 01

  And just kind of reprimand myself, being like, what the heck? You know, why are you not just calming down? There's a six-year-old that's, you know, bouncing around and is like, ooh, I love when the plane goes up and down. And it's like, why can't I be like that six-year-old? But...

• 43:49Mel Robbins?

  Let me tell you why. This is excellent. Cameron, let me tell you why you can't buy by that six-year-old, because I love this analogy. The six-year-old's brain is not attaching negative thoughts to the plane bouncing up and down.

• 44:03Mel Robbins?

  As far as the six-year-old is concerned, this is exciting.

• 44:07Mel Robbins?

  That's why they're not panicking. And so, the reason why, in the history of telling yourself to calm down, you have never been able to calm down, is because you are dealing with an automatic response in your body. So, let's go back to the science. When you get into a situation that makes you nervous, or that makes you stressed out, or makes you afraid, or that makes you excited, those are states in your body of high agitation. So, what we're doing, when we teach you to create a confidence anchor, and to use excitement to reframe what you're feeling, is we're taking a state of high agitation, from the

• 44:51Mel Robbins?

  negative, to a state of high agitation in the positive. We're actually using the automatic response in our body to our advantage. Your brain actually doesn't know the difference between excitement and fear. That baby that's bouncing is feeling the heart racing and then the bubbles in her stomach. It's just that your brain is framing it in the negative. And the reason why this matters, Cameron, is because when you're on that plane, if you can come back over and over and over to your confidence anchor, and if you can close your eyes in a moment of turbulence, and you can imagine your sister, and you can start to say out loud, and this is important, you've got to say to yourself, I'm so excited to see... What's your sister's name?

• 45:37Speaker 01

  Sienna.

• 45:38Mel Robbins?

  I am so excited to see Sienna. I'm so excited to see Sienna. I cannot wait for Sienna to hug my mom. I cannot wait for this. If you come back to that confidence anchor, you're going to flip your brain into believing that you're excited about that moment and you will no longer be afraid. Because your confidence anchor is related to what you're doing, it's really believable. Because when you are there hugging your sister, it means the plane made it and there's nothing to be worried about. That's why this works. When you imagine before a test, yourself walking out of there going, "Yes," it actually

• 46:18Mel Robbins?

  makes you excited to take it. When you imagine yourself nailing the interview, it makes you excited to walk into it. Because your brain doesn't know the difference between a state of fear or a state of excitement. And now you know a simple trick backed by research from Harvard, to take control of your mind and take control in situations where nerves normally derail you.

• 46:45Speaker 01

  Yeah, that's amazing. I feel fear in a lot of different areas of my life, not when I'm just in the air. So when I'm on the ground, how can I use this tool to ground myself, even if I'm not sure the outcome of it?

• 47:02Mel Robbins?

  I love this. Okay, great question. I want you to take out a notebook and you're gonna write down any single thing that makes you nervous. Could be anything.

• 47:15Speaker 01

  I recently moved, not that far, but there's a really nice yoga studio on my street that I like pass every day. And I just always think, like, I need to be a part of a community of 20-somethings that are like-minded, that, you know, I just, I've always loved yoga. I've loved the community it brings, but I cannot bring myself to sign up. I just constantly think about the day I have to show up for my first class. And it makes me way too anxious to even like go.

• 47:54Mel Robbins?

  This is an excellent example, and by the way incredibly common and very relatable.

• 48:00Speaker 01

  Yeah.

• 48:00Mel Robbins?

  So I'm really glad you shared it. So you're gonna do the exact same thing. We're gonna create a confidence anchor. Because what I hear is I hear you want to do it. And the nerves are keeping you back. So name something you're excited about. So like, can you pick like a coffee shop in your neighborhood? That you love to go to and it's gonna be your treat to get an iced latte when you're done?

• 48:23Speaker 01

  Yeah. Do you wanna name it?

• 48:25Mel Robbins?

  Yeah, I do.

• 48:27Speaker 01

  It's called Thinking Cup.

• 48:29Mel Robbins?

  I love Thinking Cup. Now, you're gonna close your eyes. What color yoga tights are you wearing?

• 48:37Speaker 01

  Oh, God. Maybe like, I have this really nice light blue ones that I always like to wear.

• 48:43Mel Robbins?

  Awesome. How sweaty are you? Like, can we see through the tights? You're so sweaty.

• 48:49Speaker 01

  No, no. Let's not get that image in anyone's mind.

• 48:53Mel Robbins?

  Well, you know what I'm talking about. Sometimes light blue is too light blue when it comes to sweating and hot yoga.

• 49:01Speaker 01

  Yeah, no, maybe like, I had just done a really calm, easy practice that I'm not in my best yoga shape. So I would probably ease in with more like of a relaxing meditation-based class.

• 49:18Mel Robbins?

  I love it. And as a treat, because you went to this relaxing yoga class in your light blue tights, sweatshirt tied around your waist, yoga bag over your shoulder, standing at Thinking Cup. What did you order?

• 49:32Speaker 01

  Iced oat milk latte.

• 49:34Mel Robbins?

  Love it, love it. How do you feel?

• 49:36Speaker 01

  Yeah.

• 49:37Mel Robbins?

  As you're walking out of the Thinking Cup, having just completed that class and treating yourself to that, how do you feel right now?

• 49:43Speaker 01

  Proud of myself for doing it.

• 49:45Mel Robbins?

  Awesome. There's your confidence anchor.

• 49:49Mel Robbins?

  Anytime you feel nervous, you're gonna count backwards, 5, 4, 3, 2, 1, to interrupt the nerves and create that starting ritual, and you're gonna drop that confidence anchor. And what's gonna happen is it's going to slowly retrain your mind that you're not nervous about joining that yoga studio. You're actually excited. And when you start to practice this confidence anchor, at some point, you're gonna find yourself walking down the street, and there's the studio, and as that wave, because remember, it's automatic. That automatic response comes up because you're about to do something new.

• 50:35Mel Robbins?

  You get to choose whether your brain says no or yes. And using the confidence anchor and this research from Harvard and the 5-second rule, you can flip that moment from one of stress to one that's something awesome. Because you have the power to make your brain say, "Yes, I'm excited to do that, and I'm gonna walk in today, and I'm gonna sign up for that relaxing yoga class, and I am going to imagine how great I'm gonna feel in my hot, amazing, light-blue yoga tights as I sip that oat milk latte and walk out a thinking cup as my reward for getting it done." And that, my friend, is how you use science

• 51:21Mel Robbins?

  to conquer your fears and create the life that you love. And I have a feeling, Cameron, and I have a feeling for you listening to us too, that this little technique is not only gonna help you tee up and knock off one thing after another that you're afraid to do or nervous to do, whether it's jumping on a plane or walking into a yoga studio or asking somebody out or working on your side hustle. I think what it's actually gonna do is not only get you in action, I think it's gonna help you reprogram your mind. Because I don't think you realize, Cameron, how much feeling on edge and nervous is a default for you. And how much it's actually

• 52:06Mel Robbins?

  holding you back and robbing you of the happiness you deserve.

• 52:11Speaker 01

  I feel energized, like I want to take back that control, just embrace that a little bit.

• 52:18Mel Robbins?

  Yes, yes, yes.

• 52:20Speaker 01

  Yeah.

• 52:20Mel Robbins?

  You know what I am? I'm fucking excited for you.

• 52:25Mel Robbins?

  Because I not only see you opening new doors in your life, I see you kicking them down and marching through them.

• 52:35Speaker 01

  Yeah, I'll send you a video on the plane.

• 52:38Mel Robbins?

  I can't wait. We're rooting for you, Cameron. I'm really excited for you and thank you for being willing to come on and have this conversation because I know it's going to impact the lives of just millions of people. I know it.

• 52:50Speaker 01

  Of course.

• 52:51Mel Robbins?

  All right, and for you listening, thank you for being here. I want to tell you that I love you. I believe in you and I believe in your ability to face these things that make you nervous and flip it into a situation that makes you excited and proud. All right, now take these tools and go create a better life. I'll see you in a few days.