Flying is a thriller and exciting experience. But some people feel anxious when they’re flying at a greater height such as in an airplane. Flying can be stressful if you have a fear of flying. The thought of being in the air, turbulence, or just the idea of being far from the ground can cause anxiety. This is certainly known as Flight Anxiety.
In this guide, we’ll learn how to deal with Flight Anxiety. Learn pre-flight and mid-flight techniques to reduce flight anxiety. Also, identify 9 tips by experts to overcome your fear of flying.
Table of Contents
What is Flight Anxiety?
Flight anxiety, also known as a fear of flying, is the sensation of excessive fear or fear when getting on an airplane. It is a type of anxiety disorder that is present in people who have a fear of heights. People with flight anxiety can also feel, stressed and scared about the the idea of flying. This anxiety can come from various things, like fear of heights, tight areas, or lack of control.
Some people fear plane crashes, while others feel anxious about turbulence or lengthy flights. This anxiety is also known as Aerophobia or Aviophobia. In this type of phobia, people try to avoid air travel.
Flight anxiety can show symptoms too, like sweating, fast heartbeat, or difficulty breathing. Though it’s a common fear, there are ways to manage your fear before boarding the plane.
How can I Stop my Fear of Flying?
To stop your flying or manage anxiety, it’s vital to first understand what makes you anxious. Once you recognize the trigger, you may use special techniques to calm yourself and reduce anxiety. Deep breathing and rest activities help calm your anxious thoughts during flight. Learning more about aviation and the airline you’re traveling with can help reduce your anxiety or panic attacks.
Distraction is another beneficial tool—studying an e-book, paying attention to the journey, or seeing a movie can avoid thinking of flying. Using exposure therapy, like taking short flights can help build confidence over the years. Some people take too many flights just to overcome their fear of flying and manage flight anxiety effectively.
Pre-Flight Anxiety: 5 Breathing Techniques to Help You Stay Calm
breathing techniques are the best to calm your mind before flight. It helps you manage your anxiety by relaxing your brain and body together.
1. Deep breathing
Deep breathing is one of the simplest ways to manage extreme anxiety associated with flying. People with aerophobia relax their bodies with this technique. Simply breathe in slowly with your lungs, hold for a few seconds, then exhale through your mouth.
2. Breath focus
Pay attention to each breath, when the breath enters and leaves your body. It helps to calm your nervous system.
3. The 4-7-8 breathing technique
The 4-7-8 method is a powerful way to relax quickly. First, breathe in through your nose for 4 seconds, hold the breath for 7 seconds, and then exhale slowly through your mouth for 8 seconds.
4. Alternate nostril breathing
Close one nostril with your finger and breathe with the other. Switch the finger and do the same. You can also do this while taking off and landing.
5. Enhanced Progressive Muscle Relaxation (PMR)
Start with your feet, tense the muscles for a few seconds, then release and relax them. Slowly work your way up to your head. Combining this with deep breathing can help reduce physical tension and anxiety before your flight.
Mid-Flight Anxiety: 4 Mindful Exercises
Here are some mindful activities you can do during a flight to avoid anxious thoughts.
1. Visualization
Visualization is a technique where you imagine a peaceful scene in your mind. It helps draw your attention away. When flying, think about a peaceful scenery, imagine the wind, light, and smell of that place. It gives you more confidence and ease on the flight.
2. Guided meditation
It is a process of listening to a recorded or live voice that gives you relaxation. Listening to podcasts, music, and instructions helps you focus your brain. It gives a more sense of control.
3. Mindful breathing
Breathing and relaxation exercises are the best coping mechanisms. It means paying attention to your breathing. Identify when the breath enters and leaves your body. It helps to keep your mind away from anxious thoughts.
5. Post-flight journaling
When you reach safely at your destination, take some time to write down your thoughts. Reflect on what gives you anxiety and how you handle it. This gives you control over your overwhelming anxiety.
9 Expert Tips to Overcome Your Fear of Flying and Ease Your Travel Anxiety
1. Practice Self-Compassion
Be kind to yourself when dealing with your fear of flying. Remember that it’s okay to feel anxious, and many people share the same feelings. Treat yourself with patience and understanding.
2. Stay Hydrated
Drinking enough water helps keep your body calm. Avoid caffeine and alcohol, as they can increase anxiety. Staying hydrated can make you feel better during your flight.
3. Set Yourself (and Your Seat) Up for Success
Choose comfortable clothing and bring items that help you relax, like a neck pillow or blanket. Create a cozy space in your seat to help you feel at ease.
4. Pick a Seat That Helps You Avoid Your Trigger
If you know certain spots make you anxious, like the back of the plane or near the wing, choose a seat that helps you feel more comfortable. Sitting by a window or in the front can make some people feel safer.
5. Fly with a Trusted Loved One, When Possible
Having someone you trust with you can make flying easier. They can provide support and comfort during the flight, helping to ease your anxiety.
6. Try Some Breathing Exercises
Use deep breathing or other breathing techniques to calm yourself. Taking slow, deep breaths can help reduce tension and keep you focused during the flight.
7. Talk to Your Flight Attendants
Let the flight attendants know about your anxiety. They are trained to help and can check in on you during the flight, making you feel more secure.
8. Find a Distraction That Works
Bring books, movies, or games to keep your mind busy. Finding a good distraction can help take your focus off flying and make the time go by faster.
9. See a Therapist
If your fear of flying is overwhelming, talking to a therapist can be very helpful. They can provide tools and strategies to manage your anxiety and help you feel more comfortable with flying.
Conclusion
Flight anxiety is a common disorder in many people. There is no need to worry. You can easily overcome your fear of flying by using some simple techniques. First, make a habit of doing deep breathing before and during the flight. Try to control your thoughts. Think about positive things. Know your triggers and try to avoid them. Try to travel with a trusted partner.
It is also essential to get professional help. Consult a therapist who specializes in anxiety disorders. The expert can help you identify your triggers and suggest exercises according to your condition.