Episode Description:

In this episode of The Optimist Daily Weekly Roundup, Arielle and Karissa dive into some of the most anxiety-inducing headlines of the past week—from plane crashes to media overload—and explore how to manage travel anxiety when the news is anything but comforting. They share science-backed tips from experts like Dr. Rebecca Skolnick, Dr. Michael Halassa, and Dr. Aoife O’Donovan on how to build resilience in uncertain times. Plus, the hosts discuss the power of mindfulness, the surprising benefits of exercise for stress management, and why maintaining hope is more than just a feel-good mantra. Tune in for practical strategies to stay calm, optimistic, and ready to face the unknown.

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Transcript:

Theme music

Arielle:

Hello and welcome to The Optimist Daily Weekly Roundup. I’m Arielle.

Karissa:

And I’m Karissa. And we’re working hard to put solutions in view and optimism in movement.

Arielle:

Hello, hello! We are back with another episode to share the solutions from the Optimist Daily this week. But before we do that, we do have a few housekeeping things to mention.

Karissa:

Well, I guess this isn’t our final episode, but we will be taking a break next week from the podcast.

Arielle:

Yeah, I guess you could call it the Optimist Daily’s Spring Break.

Karissa:

Yes, it definitely is the Optimist Daily’s Spring Break!

Arielle:

Mmm-hmm.

Karissa:

So this week, I’m excited to have a new microphone because last week, in our segment “I’m an Optimist But…”, I was  complaining about my microphone. This week, I’m an optimist but… I am very overwhelmed by the news and media cycles going on right now. Honestly, I just really want to throw my phone away!

Arielle:

Yeah, I get that.

Karissa:

I feel like a lot of us are probably in the same boat. It’s definitely been overwhelming. So I’m an optimist but… I need the news to just be quiet for one moment!

Arielle:

Yeah, it’s been a bit of a pile-on of negativity—or just things that feel totally out of our control. And there’s not much we can do… sometimes “I’m an Optimist But…” doesn’t really have a solution at the end of it. But I can completely relate to what you’re saying because my “I’m an Optimist But…” is also about some pretty devastating headlines.

It’s just been really hard to stay calm about flying lately with all these plane crash headlines.

Karissa:

And you’ve been traveling too, Arielle!

Arielle:

Yeah exactly! And I’ve never really been a particularly anxious flyer, but I have to admit that I’ve been finding myself pretty uneasy after hearing about some of these recent incidents. The one that really sticks out to me is that heartbreaking mid-air collision near Washington, D.C. I think this was at the end of January or beginning of February, where 67 people lost their lives, including a bunch of figure skaters and their coaches. It’s just… devastating.

Karissa:

Yeah, yes, there were.

Arielle:

And then you have other situations like the FedEx plane catching on fire and having to make an emergency landing. And to make matters worse, that Delta flight in Toronto that flipped over during landing—that happened just two days before I boarded a Delta flight to go to Seattle. I caught myself gripping the armrests a little tighter as we touched down.

Karissa:

Yeah.

Arielle:

So yeah, I’m an optimist, but I’m also just a human who’s been watching the news. It’s been very tough to keep that travel anxiety at bay. I suspect I’m not alone in feeling this way because I’m sure a lot of people are suddenly finding themselves way more nervous about flying—even if they weren’t before.

And that’s why today, I wanted to dive into an article we published on some science-backed tips for managing that fear of flying—especially when the headlines are doing everything but helping us stay calm. I hope you don’t mind if I just jump in!

Karissa:

Yeah, let’s hear it!

Arielle:

Coping with the fear of flying: tips for staying calm when headlines are scary.

Karissa:

Yeah, definitely relevant.

Arielle:

But here’s the thing—despite what the headlines might make you think, air travel is still one of the safest ways to get around. In fact, in January 2025, there were actually fewer airplane accidents compared to last year. There were 62 accidents nationwide this January, down from 80 in January of last year. Plus, fatalities on commercial flights have been lower over the past 15 years than in any similar period before.

Karissa:

Yeah, it’s kinda like the old saying: “If it bleeds, it leads”—a trend that we are actively trying to balance out with The Optimist Daily.

Arielle:

Yeah, exactly! We’re just hearing about these incidents more often, which makes them seem more frequent than they actually are. Rebecca Skolnick, a clinical psychologist and co-founder of MindWellNYC, pointed out that a lot of this anxiety comes from the feeling of having zero control in the air. I mean, you’re basically stuck in a metal tube at 30,000 feet—that’s totally understandable, right?

Karissa:

Yeah, I mean, it’s not like you can just pull over if you’re feeling freaked out on a plane! So what are we supposed to do about this feeling?

Arielle:

Great question! So, Dr. Skolnick actually has some tips. One of the best ways to calm those nerves is to focus on the facts. Looking at the actual safety stats can help counteract that tendency to think every flight is a potential disaster. She also suggests planning ahead to keep your mind busy—like downloading your favorite podcasts, grabbing a book, or lining up some movies for the flight. Basically, keep your brain too busy to panic.

Karissa:

Yeah, I’m all for any strategy that involves binge-watching movies or shows guilt-free! But what about those moments during takeoff or turbulence when distractions just won’t cut it?

Arielle:

Oh yeah, the dreaded turbulence. That’s where relaxation techniques come in. Dr. Skolnick recommends deep diaphragmatic breathing—slow, deep breaths to help calm your nervous system. Another trick is progressive muscle relaxation, which is just a fancy way of saying you tense up different muscle groups and then slowly relax them. It helps release all that pent-up tension we hold onto during flights.

Karissa:

So, it’s kind of like stretching, but for your brain?

Arielle:

Mmhm! And speaking of tricks for your brain, reframing the risk is another big one. Instead of focusing on the fear, try to think about all the flights you’ve taken that landed safely. Each safe flight is a reminder that your fear isn’t a crystal ball predicting disaster. Dr. Skolnick says it’s all about accepting that some level of uncertainty is just a part of life—whether you’re flying, driving, or even just crossing the street.

Karissa:

Yeah, absolutely. It makes sense! I mean, no one stops driving just because they saw a fender bender on the news.

Arielle:

Totally! But for some people, the anxiety can get really overwhelming. If that’s the case, it might be worth talking to a therapist. Cognitive-behavioral therapy, or CBT, is especially helpful for this. It’s all about challenging those “what if” thoughts and replacing them with more realistic ones.

Karissa:

It’s kinda like reminding your brain that it’s being a bit dramatic?

Arielle:

Yeah, pretty much! At the end of the day, air travel is still one of the safest ways to get from point A to point B. With the right strategies, you can help keep that anxiety in check—and maybe even enjoy the journey a little bit.

And of course, there’s the caveat that air travel isn’t the most sustainable option, but in this day and age, sometimes you’re going to have to fly if you’re crossing an ocean or something. Sometimes, we don’t have a choice, and that anxiety will still creep up on us.

Karissa:

Well, these are great tips! And yeah, this kind of perfectly segues into my solution actually, which is a little bit of an extension of this in kind of a broader application. So if you don’t mind, Arielle—

Arielle:

Yeah, go for it!

Karissa:

The solution this week that I chose is called Thriving in Uncertainty: Science-Backed Ways to Build Resilience.

In a world increasingly defined by unpredictability, many of us would rather accept a negative outcome than face the fear of the unknown. And actually, a 2006 study published in The Quarterly Journal of Economics revealed that most people would choose a guaranteed but less favorable result over a riskier, uncertain option.

Arielle:

That’s actually really fascinating. It’s kind of like our brains are wired to say, “Better safe than sorry,” even if the safer option isn’t all that great.

Karissa:

Yeah, but it’s actually not that surprising of a statistic. This tendency to avoid uncertainty isn’t just a quirk of modern society—it’s deeply rooted in our evolutionary history.

Dr. Michael Halassa, an associate professor of brain and cognitive sciences at the Massachusetts Institute of Technology, says, “As hominids were leaving Africa and going through the mountains of Eurasia, these were very dangerous terrains. If they didn’t know what they were going to encounter, they could die.” So, it makes perfect sense to be averse to uncertainty.

Today, however, the threats behind our uncertainties have definitely evolved. There’s climate change, the ongoing impact of the COVID-19 pandemic, the possibility of a future pandemic, and political upheaval—all posing risks for sure. And that definitely fuels into the media overload that I was feeling earlier. Our bodies respond to these modern uncertainties with the same biological stress responses as our ancestors experienced when facing physical dangers.

Arielle:

Wow. It’s kind of like it’s in our DNA to be stressed! And it’s actually kind of cool when you think about it—that our stress response is basically a leftover survival tool from caveman days.

Karissa:

Yeah, exactly.

Arielle:

I don’t think there are any saber-tooth tigers around the corner to worry about now, but our bodies still get into that panic mode. So, what happens when our biological stress responses kick in?

Karissa:

So when we perceive a threat—real or anticipated—our bodies release cortisol, the stress hormone, to prepare for action.

Dr. Aoife O’Donovan, who studies stress and health at the University of California, San Francisco, explains “One of the most exciting things about humans is that we can mount this response not only when we confront a real threat but also when we anticipate a threat“.

However, the problem arises when this stress response becomes prolonged. O’Donovan notes that when these stress exposures are repeated or prolonged, they produce toxicity in the body’s cells and tissues—definitely not good. Chronic stress has been linked to autoimmune conditions, cardiovascular disorders, and psychological issues like anxiety and depression.

Interestingly though, how we perceive uncertainty can significantly influence how it affects us physically and mentally.

So actually, in a 2012 study by O’Donovan, new mothers who were chronically stressed were given a task they perceived to be highly stressful.

And the study found that women who anticipated greater stress had a higher biological age than those who didn’t—regardless of the actual stressor.

Arielle:

Yeah, that’s incredible—and also kind of terrifying! It really proves that mindset is a huge part of how stress impacts us. Stress is definitely not great for our minds and our bodies. So, how can we build our resilience to stressors in these uncertain times?

Karissa:

Yeah, so while our biological responses to uncertainty are unavoidable, there are ways to manage them constructively.

According to Dr. Halassa, fostering a tolerance for uncertainty might be key. Dr. Halassa says, “One of the things I feel is important to influence mental health positively is for people to try to stay away from forming very strong conclusions about the world.”

And I think that’s a great and simple enough statement, but it’s definitely hard to put into practice. But practices like mindfulness and meditation have also been shown to help.

Arielle:

Yeah, that makes so much sense. Mindfulness is all about sitting with what simply exists in the moment instead of rushing to conclusions. Plus, we’re always advocating these practices here. So, just a quick scroll through our archives and you’ll find a ton of tips on mindfulness and meditation.

Karissa:

Yeah, absolutely. By training the mind to observe thoughts without judgment, we can create mental space that allows us to reinterpret uncertain situations less fearfully. Additionally, physical exercise can play a crucial role in enhancing resilience.

Arielle:

Yeah, I definitely turn to working out when I’m under stress, and I feel so much better after breaking a sweat.

Karissa:

Definitely! Exercise has been proven to decrease the body’s stress response and support neurogenesis, effectively strengthening the brain’s capacity to deal with uncertainty. So, if you’re feeling a little stressed, try to work out.

Overall, in these uncertain times, maintaining hope is more than just a feel-good mantra—it’s a practical strategy for resilience. Donnovan Somera Yisrael, a senior health educator at StanfordVaden Health Services, emphasized the importance of cultivating hope. He said, “We have to practice filling our bucket of hope because if it gets too low, we are going to head toward despair.”

Arielle:

Absolutely. And hope and optimism really do go hand in hand. So, dare I say it— optimism might just be the antidote to despair. I mean, that’s kind of what we’re all about here!

Karissa:

That’s exactly why we do what we do. We strive to be that island of good news and solutions in such a sea of strife. And being optimistic doesn’t mean being happy all the time, necessarily. For me, it just means having that mindset and capacity to see that there are solutions and that there is a way forward—despite all the stress going on.

Arielle:

Yeah.

Karissa:

The good news here is that ultimately, our ancestors’ ability to navigate the unknown was key to our survival. We still have that instinct, and it’ll continue to help us survive. Today, the threats may look a lot different, but the challenge remains the same: balancing the need for safety with the courage to face what we cannot predict.

As Dr. O’Donovan wisely noted, “Stressors are ubiquitous in our lives, and building our resilience to stressors is always going to be advantageous. Getting through uncertain times could leave us stronger.”

Arielle:

Mmm.

Karissa:

I think that’s a great note to leave off on—and just a good reminder for everything that’s going on right now.

Arielle:

So, if you feel similarly to us and are bogged down by bad news, we do have other solutions that you can check out on OptimistDaily.com. They include:

Karissa:

Nations agree to fund nature: a breakthrough for biodiversity, From Paralympian to astronaut: John McFall’s historic ESA clearance, Safeguarding Africa’s future: 100,000 seeds deposited in Svalbard Vault, and Fasting during Ramadan: balancing health and spirituality. What else do we have?

Arielle:

We also have North America’s largest solar project set to power lives of thousands, Water lentils: the sustainable superfood making its way to European tables, How to start seeds indoors for a thriving vegetable garden, and Right to repair movement gains momentum and reaches all 50 states.

Karissa:

And if you want to start your day off right next week—especially since we won’t be on the pod—make sure to subscribe to our free daily newsletter to get our solutions straight to your inbox.

Arielle:

We also have a lot more on our social channels! You can find us @OptimistDaily on all platforms, including Threads, Pinterest, and Blue Sky, etc.

The only different one is on X—there we are @OdeToOptimism.

Karissa:

And we’re a small team of optimists working hard to bring you good news. If you want to support our mission of putting optimism into the world, click on the link in the show notes to find out how.

Arielle:

Support doesn’t always have to be financial, though. Even just recommending our podcast to a friend, leaving a positive review on Apple or Spotify, forwarding a link to a friend, or sharing a solution on your socials—anything like that would be a big help.

Karissa:

Absolutely! And it’s never been more important to keep optimism up and share a little bit with your loved ones. Well, it was great to share these solutions with you today, Arielle, and I’m looking forward to being back in two weeks for more talk on solutions.

Arielle:

Yes! In the meantime, I hope all of our listeners and readers have a wonderful weekend. For those celebrating—Happy Ramadan or Ramadan Mubarak! But yeah, wishing everyone a happy and healthy few weeks ahead.

Bye!