How to use music, audiobooks and films to distract anxious thoughts

In brief

• Distracting your mind with music, books, films and games can be an effective way to deal with anxiety
• When your mind is active, anxiety and intrusive thoughts can find it harder to break through
• Planning ahead and intelligent packing can ensure you have everything you need to keep you distrated during your flight

Why distraction works to reduce anxiety

Music, audiobooks and films are active and engaging and can take your mind off flying. While the mind is occupied with engaging and positive content, anxious and intrusive thoughts have less room to take over. 

For fearful flyers, packing portable, accessible, and immersive entertainment is a must. But the type of entertainment you choose can have a big impact on the flight experience. This guide will show you how you can reduce anxiety through distraction before and during flights.

Why distraction works for anxiety

Anxiety feeds on attention, but distraction breaks this cycle. When anxiety is triggered it demands attention. The more you feed it, the worse it becomes – creating a negative spiral. It could be the initial roll, sound of the engines, or the bump of turbulence. Whatever causes your anxiety to spike, distraction works by interrupting this cycle, redirecting your attention to something else.

Psychologists call this attentional control. It’s defined as the ability to shift focus away from threat cues and onto neutral or positive stimuli. 

Studies show that engaging in distractions can reduce the intensity of anxiety symptoms. It does this by competing for (and winning) mental resources. 

Simply put, for nervous flyers, the right playlist or film can make a fearful or turbulent flight more tolerable. 

We’re going to explore three ways you can use distractions, including using music as a calming anchor, how audiobooks and podcasts can absorb attention, and why films and shows are effective as immersive escapism.

While you can use passive things to engage you (a book, crossword, sudoku puzzle, and so on), music, audiobooks and films enable you to enter a new world, effectively blocking out what’s happening around you. This immersion is more effective for distraction, and therefore for reducing anxiety.

Using music as a calming anchor

Music has a direct effect on the nervous system and is actually used in some forms of therapy.

Slow, steady rhythms reduce heart rate and blood pressure. Familiar songs trigger comfort and increase calm because of their positive mental associations. 

How to use it on flights:

• Build a calm playlist of slower tracks you already associate with safety and relaxation.
• Include a few upbeat songs for moments when you need extra energy or positivity.
• Use noise-cancelling headphones if possible; reducing engine noise lowers stress.
• Keep volume moderate to avoid overstimulation.
• Use the same playlist for each flight. This builds positive associations and acts as a subconscious reminder that you’ve been through this before and can do it again.

Music choices are intensely personal. A familiar playlist can act as a form of ‘portable grounding’, providing a reminder of home, routines, and identity in what can be a stressful situation.

One person may relax with Mendelssohn, others with Metallica. When flying, it’s important to select songs that keep you calm, not get you excited.

Music can also make you feel more confident, scientists have found. For those who are nervous flyers, not fearful ones, a confident flight playlist can work wonders. If you need an additional boost to get on the plane, during takeoff, or when dealing with turbulence, music can provide that little bit extra.

Audiobooks and podcasts to absorb attention

Audiobooks and podcasts are excellent for flights (especially long flights) because they engage the imagination. If your imagination is pulled into a story or narrative, it’s less likely to allow intrusive thoughts or catastrophic thinking.

Unlike music, which can sometimes fade into the background, spoken-word content like podcasts and audiobooks can hold your attention for longer.

Tips for nervous flyers:

• Choose narrators with calming voices and avoid high-drama genres if they might increase anxiety.
• Opt for stories you can get lost in. Try light novels, biographies, or travel writing (especially if you’re going on holiday!).
• Podcasts can be particularly useful for short flights or during boarding, when you want a bite-sized bit of distraction and a little light-hearted fun.
• Download content in advance to avoid Wi-Fi stress.

Immersion in narrative has been shown to reduce anxiety, scientists have found. It works by shifting the brain’s focus away from self-monitoring and intrusive thought patterns onto something else.

Films and shows as immersive escapism

Films and TV shows provide maybe the strongest distraction for fearful flyers because they combine audio and visual input. Getting absorbed in a film or series can make hours pass more quickly, especially on long-haul flights.

How to use films effectively:

• Pick a film that’s light, familiar and uplifting. Comedies, feel-good dramas, or documentaries can work well.
• Try to avoid intense thrillers or disaster films as these can raise anxiety levels. (Especially avoid those involving travel themes or plane crashes, obviously.)
• Bring your own films or series downloaded onto a device like an iPad or laptop. Airline entertainment varies, with short-haul flights offering no in-flight entertainment.
• Pair viewing with breathing exercises. For maximum relaxation, focus on the film while maintaining slow, steady breaths.

Films not only occupy the mind but also create a sense of routine. They provide you with something to “do” instead of waiting passively through the flight. Your mind is focused on entertainment, not enabling intrusive thoughts to enter.

Combining distraction with mindfulness for maximum impact

Distraction and mindfulness may seem opposite because one directs attention outward, the other inward. But together they form a balanced strategy that can provide a double benefit for fearful flyers.

You can use mindfulness techniques during moments of heightened anxiety (takeoff, turbulence, landing, for example). Exercises like the 5-4-3-2-1 technique can help to keep you grounded during stressful sensations,

Once the peak has passed, you can switch back to distraction. This works by keeping your mind engaged elsewhere.

Building your playlist and library

Preparation before your flight is vital to ensure your technology won’t let you down during turbulence or on the flight. 

Here are some tips on creating and testing your playlist and library:

• Create playlists that are tailored to moods (calming, uplifting, energising). Give yourself options in the air. 
• Download audiobooks and podcasts to avoid connectivity issues. Don’t rely on in-plane entertainment systems. It’s better to have the confidence that you’ve got the entertainment you need. 
• Choose comfort films you know you enjoy. Sometimes rewatching favourites can feel reassuring, providing grounding.
• Pack quality headphones or earphones that fit comfortably for hours. We recommend noise-cancelling headphones for ultimate immersion.
• Test, test and test: Check that everything works before you set off for the airport.

Entertainment, not anxiety

Anxiety demands attention, which is why distraction is so powerful. By filling those spaces with music, audiobooks, and films, you can starve it of attention. The key is planning, ensuring you have the right content ready before you board. 

Of course, distraction won’t eliminate fear completely, but it can reduce its power. The right soundtrack, audiobook, or film can provide a chance to relax and focus, breaking you out of the cycle.

Please share this article with anyone who might benefit from it.

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