7 ways to overcome the fear of flying

The idea that flying is one of the safest ways to travel is not always enough to overcome the situation

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Fear of flying, also known as aerophobia or aviophobia, can make preparing to board a plane stressful. In extreme cases, it might even make you avoid this transportation option altogether. The idea that flying is one of the safest ways to travel is not always enough to prevent fear from developing. Various aspects of flying, from strange movements and noises to being in a confined space, among others, can trigger the phobia.

But there are several steps you can take to overcome pre- and during-flight nervousness and reduce the overall impact on your mental health.

How to overcome the fear of flying

There are several ways to overcome the fear of flying. Here are some tips and tricks.

Understand the real risk

Flying is one of the safest ways to travel. According to the International Air Transport Association (IATA), on average you would have to fly once a day for 10,078 years to be involved in an accident with at least one fatality. The entity also shows that in 2021, only 26 accidents occurred out of 25.1 million flights.

Compare that to car trips: According to research by the National Confederation of Transport (CNT), based on data from the Federal Traffic Police, 64,447 accidents occurred on federal highways in 2022. Of this total, 52,948 were victims (dead or injured). The average recorded is seven accidents with victims every 10 km of motorway.

In other words, you may be more likely to be involved in a car accident with injury or death than you would be in an airplane. Knowing this may not help you completely control your anxiety or fear, but it can give you more confidence when you get on the plane that your chances of being involved in an accident are very low.

Learn from your triggers

The whole experience of flying can trigger anxiety and fear of flying. After all, you:

-you need to arrive at the airport on time

– boarding a plane with a confined cabin

-hear noises during the flight

-feel the pressure changes as the cabin pressurizes

-feel the speed of the plane when it takes off or lands

-experiencing turbulence or sudden changes in altitude during flight

One or more of these situations can trigger fear if you’re already nervous about flying. You can help yourself manage your fear by finding out what flying particularly triggers you. From there, you can figure out how to handle the trigger.

For example, if turbulence or sudden movements on the plane trigger your fear, you may find it comforting to watch the flight attendants’ reactions. They will often remain indifferent because they have experienced them frequently throughout their career.

Consider formal treatment

Cognitive behavioral therapy (CBT) can be a useful form of treatment for fear of flying. In an earlier 2008 study, researchers found that the same skills a person learned during CBT helped reduce anxiety and fear associated with flying. Consider seeking formal CBT treatment using this tool to help you find therapists near you.

Medicines

A doctor or psychiatrist may recommend or prescribe anxiety medications for you to use temporarily before your flight. It is recommended to take the drug shortly before boarding to calm your nerves and relax. Some medications that a doctor may recommend include diazepam or alprazolam.

Plan your trip well

The more you put the situation under your control, the better your flying experience will be. Remember that you have at least some control, most of the time, when you do this. Taking control can help you master your fear, you can:

-book only direct flights

-travel only on larger planes that are less subject to turbulence

-request priority boarding to avoid long queues to enter the aircraft

-choose your seat in the center of the plane above the wings

Experience the fear of flying

Courses for those with a fear of flying can help reduce the phobia. These short courses provide training to help you feel better before you fly. They can help with both pre-flight fears and in-flight anxieties. Depending on the course, a person can meet and talk to real pilots, get on a plane without leaving the ground, or sometimes go on a short flight. According to 2016 research, this is a type of controlled exposure that can help reduce fear of flying.

Learn how to manage your anxiety

You may find that many of the techniques used to reduce stress and anxiety in other situations can be helpful when flying. In other words, you can relax:

-practice breathing techniques

-meditate

-listen to relaxing music

-through guided imagery using a recording

If you’re traveling with a friend or family member, talking about your fears can also help. This may include letting them know what they can do to support you before and during the flight.

When to ask for help

If you are afraid of flying, seek professional help. If your fear is unbearable, a doctor or psychiatrist may prescribe short-term use of anxiety medications or provide cognitive behavioral therapy. Signs that you may need more help include:

-Refusing to board a plane;

-Having a panic attack during a flight or when you are at the airport;

-You find that your fear doesn’t go away during the flight, even when you use different coping strategies.

Source: Terra

Ben

Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.