How to conquer a fear of flying
Most people know that flying is one of the safest forms of transportation, and you're far more likely to end up in a car accident than a plane crash. Yet fears aren't rational and don't follow statistics. Fears are characterized by an anxious response in the absence of real danger. Fortunately, there are plenty of ways to alter your response and control your fear. This article will help you understand and manage your anxiety when you are about to get on board, so you can start feeling comfortable and safe travelling by plane.
What causes a fear of flying?
The importance of facing your fear
Preparing for your flight
Recognizing symptoms of anxiety
Strategies for dealing with anxiety
Medication and professional help
What causes a fear of flying?
A fear of flying doesn't have a single cause and can be related to several factors. Some people are afraid of heights or being in an enclosed space, while others fear crashing or natural disasters. For some, take-off and landing invokes anxiety, while for others long flights are the worst. But in general, a fear of flying is related to feeling out of control. Humans were not built to fly like a bird, yet here you are, stuck in this flying machine that you can't get out of. And when anxiety strikes, there might seem like there is nothing you can do. Or is there?
The importance of facing your fear
Anxiety is an uncomfortable feeling, and people are inclined to avoid situations that make them feel uncomfortable. But by avoiding those situations, you deny yourself the opportunity of having a positive experience and proving your unrealistic fears wrong. By avoiding situations that cause anxiety, it can cause your fears to get worse over time. This is why professional therapy for fear of flying typically involves gradual exposure. If you want to overcome your fear, there really is no other way than to face it.
Preparing for your flight
When you have decided to face your fears, the first step towards flying without fear is to set yourself up for success, by thoroughly preparing yourself for your flight.
Informing yourself Reassure yourself that you're safe by seeking out information on issues such as the basic principles of aviation, pilot training, safety procedures, and weather conditions like turbulence.
Visualizing a successful flight Instead of repeating the worst-case scenario in your head over and over again, rewire your brain for a positive experience by imagining what your ideal flight would look like in detail.
Taking your time Stress doesn't improve your ability to cope with fear. Make sure you feel good by being rested, having your regular meals, and arriving at the airport on time.
Recognizing symptoms of anxiety
You're in the plane, it's taking off, and you feel the panic rising. What do you do now? The most important thing is to know that the symptoms you're experiencing are perfectly normal.
Physical symptoms Physical symptoms include muscle tension, heavy breathing, heart palpitations, sweating, and dizziness. This is just your body's natural response to danger - even though there's no real danger here.
Psychological symptoms Psychological symptoms include negative and repetitive thinking. These are simply your irrational thoughts popping up, and your mind tricking you into believing them.
Accepting your symptoms The key is to recognize these symptoms when they occur and to accept them, instead of getting upset by them. Remember these symptoms don't last forever, and they will fade after a while.
Strategies for dealing with anxiety
Of course, what you really want to know is how to calm your nerves. There are several techniques you can use to keep your anxiety under control.
Breathing and relaxation techniques Breathing techniques involve taking deep, slow breaths into the lower lungs, while relaxation techniques center around purposefully tensing and relaxing your muscles. This calms your body and clears your mind.
Positive self-talk Avoid getting carried away by negative thoughts, and instead try to replace them with positive ones. Find statements that make you feel calm (for example 'this plane is safe') and repeat them to yourself.
Distracting your mind If you keep your mind busy, there is a lesser chance of anxious thoughts taking over. Talk to your neighbor, listen to music, bring a book or magazine, or engage yourself in puzzles.
Medication and professional help
The use of sleeping pills or anti-anxiety medication can serve as a short-term solution, and help you get through a dreaded flight. Yet it's important to remember that there's no quick fix and finding other ways to deal with your anxiety should be a priority. If your fear of flying is severe and self-help is not sufficient, consider consulting a professional. Fear of flying can be treated effectively by mental health care professionals.
A fear of flying can be debilitating, turning the departure for your much-anticipated holiday into a real drama, or even keeping you from going on that perfect vacation. The good news is this doesn't have to be the case. A thorough preparation, an understanding and acceptance of the symptoms, and techniques for reducing anxiety can all help you get over your fear of flying. Pick the techniques that work for you and remember that overcoming your fear is a process that takes time. Step by step, you can conquer your fear.