9 ways to overcome fear of flying

Do you always feel stressed during every flight? The advice from experts below will significantly help you reduce that invisible fear. Are you ready to learn?

9 ways to overcome fear of flying

1. Understand how a flight operates

Statistics show that the fatality rate in car accidents is 1 in 112 cases, while the fatality rate in aviation and space accidents is only 1 in 8357 cases. However, statistics also show that risks can still occur. According to Tom Bunn, a former Pan Am pilot now a specialized doctor: 'Understanding how an aircraft operates, you will see its safety level. You need to understand that, on every flight, there will be many people, and if anything unfortunate happens, you just need to multiply that ratio by the number of people on board and you will see that it is an extremely low ratio.'

2. Learn about turbulence

Most airplanes are designed to withstand up to 5G oscillations and remain stable at 2.5G or lower. With mild oscillations ranging from 0.8-1.2G, similar to the oscillations inside a moving elevator. The average level is 0.6-1.4G, and heavy is 0.4-1.6G. If you still don't feel completely at ease, download the SOAR app (oscillation measuring app) to measure oscillation levels when needed. Whenever you feel the airplane vibrating unusually, simply open the app, check the current oscillation level, and reassure yourself that there is nothing to worry about.

3. Get accustomed to the sensation gradually

The areas containing emotional nerve fibers of the brain will expand when you feel like you're falling, causing you to feel tense. Start by getting accustomed to that sensation with the following exercises: persuade a friend to take a flight with you, climb a small staircase. Then both of you turn to face the floor, hold hands, and jump down together. You will experience the sensation of free fall, which is what the airplane does to you, but there's nothing to fear. By gradually getting accustomed to that sensation, your brain has learned to avoid feeling tense.

4. Focus on the purpose of the journey

Traveling isn't just about flights but discovering a new culture or meeting loved ones. So always think about the destinations on your next journey, or admire pictures of loved ones on your phone. Additionally, note down the purpose of the trip and remind yourself of the plans you'll execute. 'By focusing on the higher purposes of the journey, you have effectively dispelled fear,' advises Dr. Jonathan Bricker (University of Washington).

5. Confront the anxiety

“The more you try not to worry, the more it creeps in,” Bricker stated. Therefore, the best approach is to confront it. Pay attention to how that feeling of anxiety affects your stomach and other parts of your body, slowly observe your fear, but don't judge or resist it. Anxiety always accompanies, and you carry it actively. Dr. Bricker believes that those who accept living with anxiety often feel more comfortable than those who constantly fight it.

6. Practice relaxation exercises

Doing a relaxation exercise on each flight is also very helpful. Take a deep breath, then exhale slowly. Repeat this while relaxing all your muscles such as jaw muscles, facial muscles, shoulders, and stomach... By relaxing the muscles inside your body, the anxiety will automatically decrease.

7. Avoid alcohol and coffee

Many people think that the best way to calm down, dispel anxiety is to drink a little alcohol or coffee. That's totally unfounded. Moreover, alcohol and coffee will dehydrate and weaken the body. Psychologist Reid Wilson believes that if you really need something to help you calm down, see a doctor for a suitable prescription (takes about 30-45 minutes to take effect). There is currently no scientific evidence to prove that stimulants like alcohol, coffee have a soothing effect on anxiety (sometimes even aggravating it).

8. Stimulate emotions

Oxytocin is a hormone produced during breastfeeding, when you see a cute animal, or in romantic scenes. Every time the body releases this so-called 'love hormone', it also simultaneously regulates stress hormones. So, whenever you feel anxious on a flight, try thinking about adorable children, or your pets, or cuddling with your loved ones... That way will stimulate the body to produce oxytocin. You can prepare for this situation by traveling with loved ones by your side, so warm emotions accompany you on flights.

9. Track your flights

When the flight attendant announces the specific schedule of the flight, take note. Find the map inside the airplane magazine in the seat pocket in front of you, mark the points you will pass to match the flight hour ratio. This way, you have a clear understanding of the time and the places you will fly over. The more points you mark, the more reassured you will feel.

According to Zing News

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Reference: Travel handbook Mytour