7 Tips to Conquer Fear of Flying

7 Tips to Conquer Fear of Flying

Overcoming the Fear of Flying: Tips and Techniques

Fear of flying, or aviophobia, can be a debilitating condition that causes immense stress and anxiety. It can even lead to individuals avoiding flying altogether. While it may seem like a daunting task to overcome this fear, there are several ways in which you can manage your anxiety and make the experience of flying more manageable for your mental health and well-being.

Understanding the Actual Risk

One of the first steps in overcoming a fear of flying is to understand the actual risk involved. Despite the fear that flying instills in some people, statistics show that it is one of the safest forms of travel. According to the International Air Transport Association (IATA), the chances of being involved in a fatal plane accident are incredibly low. In fact, you would have to fly once a day for 10,078 years to encounter an accident with at least one fatality.

To put it into perspective, let’s compare it to car travel. In 2021 alone, there were over 40,000 deaths related to car accidents, with over 5 million reported accidents, 1.9 million injuries, and 33 thousand deaths. This means that the chances of being involved in a car accident and experiencing injury or death are significantly higher than in a plane accident.

Knowing these statistics may not completely eradicate your fear, but they can provide you with more confidence and assurance that flying is indeed a safe mode of transportation.

Identifying Your Triggers

The entire experience of flying can be triggering for anxiety and fears. From the rush to catch your flight on time to the confined cabin, strange movements and noises, pressure changes, and even turbulence, any of these factors can exacerbate your fear if you’re already nervous about flying. Understanding what specifically triggers your fear can help you better cope with it.

For example, if sudden turbulence or movements on the plane trigger fear, you may find reassurance in observing the flight attendants. They are experienced professionals who have encountered these situations countless times, so their calm and composed reactions can help alleviate your anxiety.

Exploring Formal Treatment

If your fear of flying persists or is particularly severe, you may consider seeking formal treatment. Cognitive behavioral therapy (CBT) has shown promising results in reducing anxiety and fear associated with flying. A 2008 study found that individuals who underwent CBT developed effective coping skills, which helped alleviate their flying-related anxiety. Consider reaching out to a therapist near you who specializes in CBT to receive professional guidance and support.

Medications for Temporary Relief

In certain cases, a doctor or psychiatrist might recommend medication to help manage your anxiety before the flight. Medications such as diazepam (Valium) or alprazolam (Xanax) can be prescribed to temporarily calm your nerves and promote relaxation. It is recommended to take the medication shortly before your flight to achieve the desired effect.

Taking Control of Your Travel

One effective way to reduce your fear of flying is by taking control of the aspects that you can. Planning your travel in advance and making choices that align with your comfort levels can significantly improve your flying experience. Some suggestions include:

  • Booking non-stop flights to minimize layovers and potential stressors.
  • Opting for larger planes known to be less prone to turbulence.
  • Reserving priority boarding to avoid long lines and minimize anxiety.
  • Choosing a seat located in the middle over the wings, which tends to provide a more stable and comfortable ride.

By taking control of these factors, you can create a more reassuring and manageable environment during your flight.

Fear of Flying Courses

Fear of flying courses can be immensely beneficial in reducing your fear and anxiety. These short courses often include various training techniques that help you feel more at ease before and during your flight. Some courses even provide opportunities to meet pilots, experience the interior of a plane without takeoff, or take short controlled flights. This exposure can desensitize you to the fear of flying and build confidence in the process.

Managing Anxiety Through Coping Techniques

Many techniques used to reduce stress and anxiety in other situations can also be applied during a flight. Practicing breathing techniques, engaging in meditation, listening to relaxing music, or even using guided imagery through recording can all help relax your mind. Additionally, if you’re flying with a friend or family member, communicating your fears and allowing them to provide support and reassurance can be immensely helpful.

When to Seek Professional Help

If your fear of flying becomes overwhelming and starts interfering with your daily life or travel plans, it may be time to seek professional help. Signs that you may need additional support include refusing to board a plane altogether, experiencing panic attacks during flights or at airports, or finding that your fear persists despite using various coping strategies.

Speaking with a doctor or mental health professional can provide you with additional coping techniques, medications, or other treatments tailored to your specific needs. They will guide you on the best course of action to effectively manage your fear and ensure a smoother flying experience.

Takeaway

Fear of flying is a common issue that affects many individuals, often triggered by various factors associated with the flying experience. By utilizing the aforementioned tips and techniques, such as understanding the actual risk, identifying triggers, seeking treatment, exploring medication options, taking control of your travel, participating in fear of flying courses, and practicing coping techniques, you can gradually reduce your fear and anxiety both before and during your flights. If you find that you’re unable to control your fear on your own, don’t hesitate to consult with a medical professional who can provide you with the necessary support and assistance. Remember, overcoming your fear of flying is possible, and with the right strategies, you can begin to enjoy the wonders of air travel once again.