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Do you wish to travel to distant places and experience the world firsthand, but without the panic of flying? If you struggle with aviophobia, the fear of flying, there are various techniques you can use to prevent its negative effects. By understanding this condition better, practicing relaxation methods, and planning your trip carefully, you can overcome your fear and freely explore the world. Here’s some reassuring information: the chances of a fatal accident while flying are 1 in 11 million, meaning your flight is only 0.00001% likely to end in disaster.
Steps
Gain Knowledge About Airplanes
Understand the safety of flying. Knowing statistics may not entirely calm you once the plane leaves the runway, but when you realize that flying is generally safe, it can make your time on board or your journey to the airport more comfortable. In fact, air travel is extremely safe. To date, airplanes are the safest mode of transportation.
- In developed countries, the chance of a plane experiencing a serious incident is 1 in 30 million.
Comparing the safety of flying with other potential dangers. In life, there are countless risks that you may not have considered. The truth is, many of them are far more dangerous than flying. Understanding these risks isn't meant to cause worry, but to show you that your fear of flying is completely unfounded! Learn these statistics, write them down, and remind yourself of them when anxiety about your upcoming flight starts to build up.
- The death rate from car accidents is 1 in 5,000. This means that the most dangerous part of your flight is actually the drive to the airport. Once you're there, congratulate yourself—you've made it through the most dangerous part of your journey.
- The chance of dying from food poisoning is greater than a plane crash, with a 1 in 3 million chance.
- You are also more likely to die from a snake bite, lightning strike, hot water burn, or falling out of bed. If you're left-handed, the risks associated with using right-handed tools still surpass the chances of dying in a plane crash.
- You are more likely to die from a fall on your way to the plane than while sitting on it.
Anticipating the movements and sensations while flying. The biggest source of fear often comes from not knowing what will happen next. Why is the plane flying so fast? Why do my ears feel uncomfortable? Why do the wings look so strange? Why does the flight attendant ask everyone to fasten their seatbelts? When faced with an unusual situation, your first instinct is to imagine the worst. To reduce this, try to gather as much information as possible about airplanes and air travel. The more you know, the less you’ll worry. Here are a few things to keep in mind:
- Airplanes need to reach a certain speed before they can take off, which is why it feels like they’re going so fast. Once the plane leaves the ground, you’ll no longer be aware of its speed.
- Your ears may pop when the plane climbs or descends due to changes in air pressure.
- Some parts of the plane’s wings will move during the flight. This is entirely normal.
Understanding air turbulence. Turbulence occurs when a plane moves from a low-pressure area to a high-pressure area, causing the plane to 'shake.' Turbulence is similar to driving over a bumpy road.
- In rare cases, turbulence can cause injury, usually when passengers are not wearing their seatbelts or are struck by falling luggage. Think about it— you’ve never heard of a pilot getting hurt due to turbulence, right? That’s because pilots always wear their seatbelts.
Learn more about how airplanes work. You can also explore how the airplane’s engines work to better understand what causes your fear. Studies show that 73% of people with a fear of flying are most afraid of technical malfunctions during their flight. The more you know about how airplanes function, the more at ease you’ll feel about flying. Instead of wondering, 'Why does the plane work this way? Is this normal?' here are a few things to know:
- An airplane requires four forces to fly: gravity, drag, lift, and thrust. These forces help the airplane move smoothly, just like walking. A pilot once said, 'An airplane is happiest when flying in the sky.' You can learn more about these forces if you want to deepen your knowledge.
- Jet engines are simpler than the engines in cars or even lawnmowers. In the unlikely event of one engine malfunctioning, the plane can still operate normally with the remaining engines.
Rest assured that the airplane door won’t open during the flight. You can also gather more information to ease your fears about the possibility of the airplane door opening while flying. Once the plane reaches an altitude of about 9,144 meters, the pressure of approximately 9,000 kgf keeps the door firmly shut. This makes it virtually impossible for the door to open while the plane is in the air.
It's important to know that planes undergo regular maintenance. Airplanes are subjected to numerous repair and maintenance procedures. After every hour of flight, an airplane requires 11 hours of maintenance. This means that if your flight lasts 3 hours, the aircraft will undergo maintenance for 33 hours to ensure it remains in peak condition!
Managing Your Anxiety
Managing your overall anxiety. You can cope with the anxiety of flying by managing your general anxiety. First, you need to recognize your feelings of anxiety. How does your anxiety manifest? Do your palms get sweaty? Do your fingers tremble? By identifying these signs, you'll be able to start practicing techniques that help you control your anxious feelings.
Ignore what you can't control. Many people fear flying because they feel they have no control. Those who suffer from this obsession often believe that they would never have a car accident because they are in control. They are the driver. This is why they can accept the risk of driving more than flying. When flying, someone else is controlling the aircraft, and the sensation of losing control is often one of the scariest aspects of flying.
- Many people feel anxious because of their perceived lack of control or self-control over stressful situations.
Practice relaxation techniques to soothe your anxiety. You should incorporate anxiety-reducing exercises into your daily life. When you practice these techniques during times when you're not feeling anxious, you will have the tools to help you when you need them. This will help you feel that everything is under your control and keep you calm. Try practicing yoga or meditation to alleviate anxiety in your life.
- It's important to remember that it may take months for you to overcome your fears and anxiety and regain full control.
Focus on releasing muscle tension. Begin by identifying which muscles are tight. For instance, the shoulders. It's common to tense up the shoulder muscles when we're anxious or uneasy, often pulling in the neck.
- Take deep breaths and relax your shoulder muscles. Feel the relaxation spreading through them. You can apply this technique to other muscle groups, such as your face or legs.
Use guided imagery techniques. Think of a place that makes you feel happy and at ease. Imagine yourself there. What do you see? What can you smell? What sensations do you experience? Focus on every detail of this chosen location.
- There are numerous guided imagery exercises available for purchase or download that you can practice.
Practice deep breathing. Place one hand on your abdomen. Inhale deeply through your nose, taking in as much air as possible. Breathe into your abdomen so that it expands rather than your chest. Slowly exhale through your mouth, counting to 10. Engage your abdominal muscles to push all the air out.
- Perform this exercise 4-5 times to achieve relaxation.
- Remember, breathing exercises may not completely ease your anxiety. Recent studies have suggested that these techniques might not provide significant benefits.
Distract yourself. Think of something that excites you or, at the very least, diverts your mind from fear. What would you cook for dinner? If you could visit anywhere, where would you go? What would you do there?
Take an aviation course. There are various courses available to help you overcome your fear of flying. It might take a little effort to find them, but they are certainly available. These courses come in two types: those requiring in-person attendance and those you can take at home through video lessons, reading materials, and online consultations. These courses will gradually familiarize you with the airport environment and flying, often including instructor-led classes. However, the effectiveness of these courses might not be long-lasting unless you regularly fly.
- You can search for similar therapy courses in your area.
- Home-based courses offer you more control over your progress. You can also review materials anytime to reinforce your learning.
- Some courses offer weekly free phone consultations for participants.
- Certain courses include simulated flight experiences, where you can experience a flight without leaving the ground.
Enroll in a flight training course. Face your fear by signing up for a flight training course. There are countless stories of people who lived their lives in fear of something until they finally confronted it, only to discover it wasn’t as frightening as they thought. A way to overcome a phobia is by immersing yourself in a situation you know is relatively safe. In this case, that means having an expert by your side.
- With expert guidance, you might eventually realize that flying is not as terrifying as you imagined. Although this approach is somewhat intense, it could help ease your anxiety about flying.
Avoid reading excessive news about plane crashes. If you want to stay calm, don’t follow news about plane crashes. It won’t help you feel better. Instead, it will only add to your anxiety about an event that’s unlikely to happen to you. If you’re struggling with flight anxiety, stay away from triggers that fuel your fear.
- This also applies to watching movies like Flight or other films about plane crashes or near-death flights.
Book your flight
Choose a direct flight. While you may be limited in your seat selection, there are things you can do in advance to ease your anxiety. Opting for a direct flight to your destination can reduce your worries. The fewer hours spent in the air, the better.
Pick a seat near the wings of the plane. Passengers sitting near the wings usually experience the smoothest flight. The wing area is more stable and less affected by the plane's movements.
Choose a seat near the aisle or next to an emergency exit door. Opt for a spot where you feel less cramped. For example, sit closer to the aisle, or you might even consider paying a little extra for a seat right by the emergency exit door.
Opt for flights with larger capacity and choose a bigger aircraft. Whenever possible, avoid smaller planes or those with low seating capacity. You can often check the aircraft type when booking your flight. Larger planes tend to provide a smoother and more comfortable ride.
Select a daytime flight. If flying at night causes you anxiety, choose a daytime flight. You might feel more at ease being able to gaze outside and enjoy the scenery. At night, not knowing what’s ahead can amplify any feelings of unease.
Pick the route with the least turbulence. You can check out a website called Turbulence Forecast to learn about regions with the least turbulence in your country. If you're booking a connecting flight, see if there are options for routes that will cause you less stress.
Prepare for your flight.
Visit the airport at a different time. Many suggest that you go to the airport even if you don’t have a flight. You can simply visit the terminal to familiarize yourself with the surroundings. It might sound strange, but this is a great way to ease into the experience and feel more comfortable when you do need to board a flight.
Arrive early. Getting to the airport ahead of time allows you to explore the terminal, pass through security, and locate your boarding gate. If you arrive late or don’t give yourself enough time to prepare mentally for what's to come, you’ll likely feel more anxious when you settle into your seat. Take the time to get accustomed to the terminal, observe the comings and goings of others, and acclimate to the general atmosphere of the airport. The more you familiarize yourself with these elements, the easier it will be when it’s time to fly.
Get acquainted with the flight attendants and pilots. Once you board the plane, greet the flight attendants or even the pilots. Watch them in their uniforms, performing their duties. Pilots, like doctors, are specially trained professionals you need to respect and trust. By practicing trust in others and understanding that they prioritize your safety and are fully capable, you will feel more at ease with your flight.
- The pilots on your flight typically need to log hundreds of flight hours. They must have at least 1,500 hours before they can apply for positions at major airlines.
Avoid using alcohol as a remedy for your fear. It’s common for some to request alcohol or a Bloody Mary soon after the flight attendants pass by. However, this isn’t a good way to calm your anxiety during a flight. Alcohol can actually make you feel more anxious, as it decreases your sense of control. This is particularly true if you’re worried about an emergency evacuation.
- Being drunk will only make things worse, especially once the effects of the alcohol wear off.
- If you feel you really need to regain composure, a small drink might help.
Bring some snacks. Consider packing a snack that will take a good amount of time to consume, distracting you from your nerves. Alternatively, you can bring along your favorite food to enjoy during the flight.
Read gossip magazines about celebrities. You might not be able to concentrate on your chemistry homework, but you'll certainly be sharp enough to catch up on the latest scandals involving superstars in the entertainment industry.
Board the plane ready to take a nap. Many people suggest waking up early to get to the airport, as this way you can catch a little rest during the flight. What's a better way to make the time pass quickly than a nap?
While on the flight
Take deep breaths. Slowly inhale through your nose, then gently exhale while counting to ten until you've emptied all the air from your lungs. Repeat if necessary.
Grip the armrest of your seat. If you're feeling anxious, especially during takeoff or landing, grip the armrest as tightly as possible. At the same time, tighten your abdominal muscles and hold this position for 10 seconds.
Wear a rubber band on your wrist. Snap the rubber band whenever you feel anxious. The pain it causes will bring you back to the present moment.
Bring something to entertain yourself. If you can find various distractions, you'll feel better during the flight. Consider bringing a magazine or downloading your favorite TV episodes to watch on your laptop. You can also play games on your laptop or even work on tasks or assignments.
- Find anything that could help you. Think of the flight as an opportunity to do things you’ve always wanted or needed to do, rather than just a few hours of anxiety.
Tips
- Once you've developed strategies to overcome your fear of flying, try to fly regularly. Making air travel a routine will make it less intimidating, transforming it into just another part of your daily life. Once you get used to the process, you'll feel more at ease. When choosing between flying and driving, opt for flying so you can confront your fear more often. Remember, flying is statistically safer than driving!
- Accept that you won’t have control in certain situations, such as when flying. Risk is a part of life. You can never fully predict what will happen. Fear comes from the desire to control the future and the anxiety of the unknown. Once you make peace with the idea that things will unfold as they should, flying won't disrupt your mental peace.
- While on a flight, bring things that will not only entertain you but also engage your brain. A popular method is to imagine if you could go anywhere in the world, where would you go and what would you do. If that doesn’t help, think about the place you're flying to and what you’ll do there.
- Try to distract yourself by watching movies or taking a nap to calm your fears.
- Bring anti-nausea patches or motion sickness medication just in case you feel queasy.
- Remember that the captain knows exactly what they’re doing. Trust the crew! They’ve flown millions of times before! Good luck!!
- Avoid looking out the window during takeoff and landing. Instead, think about something that distracts you, like your plans after landing. However, don’t let your thoughts wander too much; stay alert in case of an emergency.
- Don’t put yourself in stressful scenarios like thinking “What if the plane crashes?” or something similar. Focus on happy thoughts or bring a notebook to write or draw.
- If you're extremely anxious, assume the brace position. This position is used for protection in case of turbulence or emergency landings, but you can also use it for a standard landing if needed.
- When the plane takes off, count to 60. By the time you reach 60, you'll already be airborne!
Warnings
- If you believe you are experiencing severe anxiety, consider consulting a therapist to find the right treatment approach. You may also want to visit a doctor who can prescribe anti-anxiety medication for your flights. There are several over-the-counter medications or sleep aids available for purchase, but it’s important to see a doctor first for guidance on dosage and potential interactions with other medications.
