If you're pining for a break, yet apprehensive about taking to the skies?
In the vast world of air travel, fear of flying can be a common concern for many. However, it's essential to remember that the risk of a plane crash is extremely low, with only 0.06 fatalities per million flights [1].
With over 40 million flights and around five billion passengers per year, incidents remain rare [1]. Yet, for those who experience fear of flying, also known as aviophobia, the prospect of air travel can be daunting.
Self-help strategies can be an effective way to manage this fear without professional training. Deep, slow breathing to calm your body and Cognitive Behavioral Therapy (CBT)-based self-talk can help identify and challenge fearful thoughts [2].
For example, recognising specific fears triggered by flying, such as interpreting normal noises as danger, questioning their truth, and replacing them with reassuring thoughts, such as observing that cabin crew remain calm, which indicates safety [1][3].
Acknowledging your fears with gratitude rather than resisting them can also reduce their intensity. Using your imagination to vividly picture calm flying experiences involving all your senses can help your body respond with relaxation [3].
Practicing these techniques regularly before and during flights can increase confidence and reduce anxiety.
Key practical steps include:
- Practice slow, deep breathing through the nose to engage the body's natural calm response [1][3].
- Identify and challenge negative thoughts about flying, replacing them with positive self-talk [1].
- Observe calm behaviors of flight attendants as reality checks during flight [1].
- Thank and appreciate your fear as part of your survival instincts rather than resisting it [3].
- Use sensory imagination to create vivid, calming mental scenes related to flying [3].
These methods are accessible, free, and discreet, making them useful tools to build confidence in flying without formal therapy sessions [1][3].
For those seeking more structured help, flight anxiety training programs can significantly reduce fear and be the first step towards relaxed flying. These programs offer various approaches, including informative sessions, hypnosis techniques, cognitive behavioral and exposure therapies, relaxation techniques, and breathing exercises [4]. Some programs are even offered in cooperation with airlines, allowing individuals to practice what they've learned [5].
In severe cases, a psychiatrist or psychologist can diagnose and treat aviophobia [6]. It's important to remember that seeking help is a courageous step towards overcoming fear and enjoying the freedom of air travel.
References:
[1] Mayo Clinic. (2020). Fear of flying. [online] Available at: https://www.mayoclinic.org/diseases-conditions/fear-of-flying/symptoms-causes/syc-20352613
[2] Healthline. (2021). How to deal with fear of flying. [online] Available at: https://www.healthline.com/health/fear-of-flying
[3] Anxiety and Depression Association of America. (2021). Fear of Flying. [online] Available at: https://adaa.org/living-with-anxiety/specific-phobias/fear-of-flying
[4] Flight Aware. (2021). Flight anxiety training. [online] Available at: https://www.flightaware.com/learning/flight-anxiety-training/
[5] British Airways. (2021). Fear of flying. [online] Available at: https://www.britishairways.com/en-gb/information/special-assistance/fear-of-flying
[6] Johns Hopkins Medicine. (2021). Fear of flying. [online] Available at: https://www.hopkinsmedicine.org/health/conditions-and-diseases/fear-of-flying
- While science has shown that the risk of a plane crash is incredibly low, mental-health issues like aviophobia can make the prospect of air travel daunting for some individuals.
- Adopting self-help strategies such as deep breathing, cognitive behavioral therapy-based self-talk, and sensory imagination can help manage fear of flying without professional training.
- Traveling can be part of a healthy and balanced lifestyle, and with appropriate coping mechanisms, those with a fear of flying can minimize their anxiety and enjoy the benefits that come with air travel.
