10 Tips to Conquer Your Fear of Flying: Expert Tips and Strategies

The fear of flying, also known as aerophobia or aviophobia, is an extremely common phobia that affects millions worldwide. Although fears related to air travel may seem irrational to some, for those grappling with this condition, the anxiety and panic attacks experienced can be debilitating and overwhelming. Fortunately, numerous strategies exist to help individuals overcome their fear of flying and reclaim control during their journeys.

This comprehensive guide delves into expert-recommended techniques to conquer the fear of flying. It explores the root causes, offers practical tips for managing anticipatory anxiety, discusses exposure therapy approaches, and provides in-flight coping mechanisms. Additionally, it examines the philosophical perspectives that can reshape one’s mindset, empowering individuals to embark on their travels with newfound confidence.

It appeared out of nowhere

For many individuals, the fear of flying doesn’t arise from a single, identifiable event. Instead, it can manifest gradually, with various factors contributing to its development over time.

Remembering a Bad Flight Experience

While most flights are uneventful, even a single turbulent or unsettling experience can plant the seeds of aerophobia. The memory of a particularly bumpy ride, unexpected turbulence, or a frightening announcement from the pilot can leave a lasting impression, causing anxiety and apprehension about future flights.

Hearing Scary Stories

Hearing harrowing tales of plane crashes, near-misses, or other aviation incidents can also trigger a fear of flying, even if the individual hasn’t personally experienced any such events. The human mind has a remarkable ability to vividly imagine and internalize the experiences of others, leading to vicarious fears and anxieties.

Flying During a Stressful Period

For some individuals, the fear of flying can arise or intensify during periods of heightened stress or significant life changes. Major events like starting a new job, getting married, or becoming a parent can create a sense of vulnerability, making the idea of air travel more daunting and anxiety-provoking.

Existing Phobias and Anxiety Disorders

Individuals with pre-existing phobias or anxiety disorders may be more susceptible to developing a fear of flying. Conditions like claustrophobia (fear of enclosed spaces), agoraphobia (fear of being trapped or unable to escape), or panic disorder can exacerbate the discomfort and anxiety associated with air travel.

While the root causes may vary, the fear of flying often stems from a perceived lack of control and a sense of vulnerability. Even without a specific triggering event, the combination of these factors can gradually erode an individual’s confidence in air travel, leading to the development of aerophobia.

I did so many things before flying

For many individuals grappling with a fear of flying, the anticipation leading up to a flight can be just as daunting as the flight itself. However, there are various strategies and techniques that can help alleviate this anxiety and better prepare for the journey ahead.

I Better Educated Myself

One of the most effective ways to combat the fear of flying is by arming oneself with knowledge. As the saying goes, “knowledge is power,” and understanding the mechanics and safety protocols of air travel can go a long way in alleviating unfounded fears.

My biggest recommendation to overcome your fear of flying is to buy three different books.

1. The first book that I recommend is called “Cockpit Confidential.”This book provides an inside look into the aviation industry, written by a commercial pilot. It demystifies many aspects of flying, offering insights into the training and procedures that pilots undergo, as well as the safety measures in place.
2. The second book that I recommend is called “Soar: The Breakthrough Treatment for Fear of Flying.”This book delves into the psychological aspects of aerophobia, offering practical techniques and exercises to help manage anxiety and overcome the fear of flying.
3. The third book that I recommend is called “The Easy Way to Enjoy Flying.”As the title suggests, this book aims to help readers develop a more positive mindset towards air travel, providing strategies to reframe their perspective and embrace the experience.

I Always Checked Out Flight Radar 24 Before My Flight

Another helpful technique is to familiarize oneself with the specific flight details before departure. Whenever I started to feel nervous about an upcoming flight, I would open a new tab on my browser and head to Flight Radar 24. This website provides real-time tracking of flights worldwide, allowing me to monitor the path of my scheduled flight, as well as weather conditions and potential delays.

I Hung Out on the Fear of Flying Subreddit

Seeking support and connecting with others who share similar experiences can be incredibly valuable. I spend a lot of time on Reddit, so of course, I had to join r/fearofflying. This online community serves as a platform for individuals to share their stories, seek advice, and offer encouragement to one another.

I Started Behaving As Though I was Fear-Free

One of the biggest steps to overcoming my flight anxiety was to pretend as though I didn’t have flight anxiety at all. This technique, known as “acting as if,” involves adopting the mindset and behaviors of someone who is confident and fearless when it comes to flying. By consciously shifting my thoughts and actions, I gradually started to internalize a more positive attitude towards air travel.

I Headspaced My Fears Away

Mindfulness and meditation can be powerful tools in managing anxiety and promoting a sense of calm. If there’s one thing that’s made a huge difference to my mental health, it’s regularly using the meditation app Headspace to create a tiny sanctuary of calm in my frenzied brain. Before a flight, I would make sure to practice some guided meditations, allowing me to approach the journey with a clearer and more focused mindset.

I Took Dramamine or Benadryl for Naps

For some individuals, the fear of flying is exacerbated by the discomfort of motion sickness. I get motion sickness on planes, so I usually take a Dramamine or Benadryl before boarding anyway. And one bonus to this? They make me pretty drowsy, so I end up spending most of my flight snoozing. This not only helps alleviate any potential nausea but also allows me to bypass the anxiety-inducing parts of the flight by sleeping through them.

I Imagine I’m Taking a Flight Every Day of My Life

Visualization techniques can be incredibly powerful in reshaping our mindset and desensitizing ourselves to fear-inducing situations. You know what else helps? Imagining that I’m about to step on a plane during random moments in my life. Even if I don’t have a flight coming up for months, I like to pretend that I need to head to the airport in a few hours. This exercise helps to normalize the fear of flying, making it feel like a routine part of my daily life rather than an anxiety-provoking event.

Here are 3 things that have helped me control my fear of flying

1. Hug your loved ones or visualize them during turbulence

During turbulent moments, one effective technique is to embrace or visualize the presence of loved ones. This simple act can provide a profound sense of comfort and grounding, reminding the individual that they are not alone and that there are people who care deeply for their well-being. By focusing on the warmth and familiarity of these cherished connections, the mind can shift its attention away from the unsettling sensations of turbulence and find solace in the emotional support of those closest to them.

2. Acknowledge physical symptoms as anxiety, not danger

It is crucial to recognize that the physical symptoms experienced during a flight, such as rapid heartbeat, sweating, or shortness of breath, are not indicators of actual danger but rather manifestations of anxiety. By consciously labeling these sensations as anxiety-related, individuals can separate their fear of flying from the perceived threat, allowing them to regain a sense of control and rationality. This cognitive reframing can help prevent the escalation of anxiety and promote a more balanced perspective.

3. Remind yourself that flying is safe despite feeling scared

Despite the overwhelming feelings of fear and anxiety, it is essential to remind oneself that flying is an incredibly safe mode of transportation. Commercial aviation has stringent safety protocols and highly trained professionals dedicated to ensuring the well-being of passengers. By repeating this factual reassurance, individuals can counteract the irrational thoughts that often accompany aerophobia and reinforce the reality that their fear does not align with the actual level of risk involved in air travel.

Anticipatory Anxiety

Anticipatory anxiety, or the fear experienced in anticipation of taking a flight, is a significant component of the fear of flying. It often manifests as a persistent worry or dread leading up to the scheduled departure, causing many individuals to avoid planning flights altogether or canceling them entirely.

What is Anticipatory Anxiety?

Anticipatory anxiety is the fear or worry about an upcoming event or situation. It’s the anxiety one feels before something happens, rather than during or after the event. This type of anxiety can be triggered by a wide range of situations, from public speaking to a medical procedure. The anxiety often centers around the fear of the unknown or the potential for something bad to happen.

Anticipatory anxiety is different from other types of anxiety disorders, such as generalized anxiety disorder (GAD) or social anxiety disorder

With anticipatory anxiety, the worry is focused on a specific upcoming event or situation, rather than being a more general, persistent feeling of anxiety.

Symptoms of Anticipatory Anxiety

Anticipatory anxiety can have physical, emotional, and behavioral symptoms, including:

1. Increased heart rate
2. Sweating
3. Trembling
4. Feeling restless or on edge
5. Difficulty concentrating
6. Irritability
7. Avoidance of the situation causing the anxiety

Causes of Anticipatory Anxiety

Anticipatory anxiety can arise from various factors, including:

The Belief That Being Relaxed Tempts Fate

Some individuals may hold the belief that feeling relaxed about flying is abnormal or tempting fate. This mindset can lead to a subconscious imposition of fear, as if being on guard is the only acceptable state.

Doubt That the Coping Strategies Will Work

Techniques like the Strengthening Exercise, designed to stop high anxiety and panic during flight, may not “kick in” until the individual is on the plane. This can lead to doubts and worries about whether the strategies will be effective, fueling anticipatory anxiety as the flight approaches.

Uncertainty About the Intensity of Anxiety

There may be concerns that if the anticipatory anxiety is already high, the anxiety experienced during the flight itself could be even more intense. However, this is often not the case, as proper preparation can help manage anxiety levels during the actual flight.

Suggestion for read: How to Be Brave and Overcome Fear

Stepping into the Unknown

Anticipatory anxiety can stem from the uncertainty surrounding the outcome of the flight. Not knowing what to expect can heighten feelings of worry and apprehension.

Perceived Lack of Control

The perception of having no way out or being trapped can contribute to anticipatory anxiety. This feeling may be exacerbated by the knowledge that pilots, unlike other professionals, do not have the option to continue practicing if they make a serious mistake.

Strategies for Dealing with Anticipatory Anxiety

While anticipatory anxiety can be challenging, there are strategies that can help manage and mitigate its impact:

1. Avoid Making Decisions Until Meeting the Captain: One approach is to avoid making decisions or commitments until meeting the captain, effectively delaying the anticipatory anxiety until that point.
2. The 5-4-3-2-1 Technique: When anticipatory anxiety becomes overwhelming, engaging the senses by identifying five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste can provide a grounding distraction.
3. Timeline Compression: Anticipatory anxiety can be exacerbated by the tendency to compress the timeline of an upcoming flight, making it seem closer than it actually is. Being aware of this cognitive bias and adjusting the perceived timeline can help reduce anxiety.
4. Embracing Relaxation: While the belief that being relaxed tempts fate is common, it is important to recognize that trauma and anxiety often stem from unexpected events, not a relaxed mindset. Embracing relaxation can be a powerful tool in managing anticipatory anxiety.

By understanding the nature of anticipatory anxiety and employing effective coping strategies, individuals can better manage this aspect of the fear of flying and approach their journeys with greater confidence and resilience.

Exposure Therapy Techniques

Exposure therapy is a highly effective approach for treating the fear of flying. It involves gradually exposing individuals to the object or situation that triggers their anxiety, in a safe and controlled environment. The goal is to desensitize the individual to the fear-provoking stimulus and help them develop coping strategies to manage their anxiety. Here are some common exposure therapy techniques used for overcoming the fear of flying:

Watch videos of planes taking off and landing

One of the initial steps in exposure therapy is to watch videos of planes taking off and landing. These videos can be played repeatedly, allowing the individual to become accustomed to the sights and sounds associated with flying. As the individual becomes more comfortable with the videos, they can progress to more intense simulations, such as videos that include turbulence or other potentially anxiety-inducing scenarios.

Listen to sounds of turbulence

Turbulence is a common trigger for those with a fear of flying. To address this, therapists may incorporate audio recordings or simulations of turbulence during exposure therapy sessions. By repeatedly exposing the individual to these sounds in a controlled environment, they can learn to manage their anxiety and develop coping strategies to remain calm during actual turbulence.

Use virtual reality technology

Virtual reality (VR) technology has emerged as a powerful tool in exposure therapy for the fear of flying.

VR simulations can recreate the entire flying experience, from boarding the plane to experiencing turbulence during the flight. The immersive nature of VR allows individuals to confront their fears in a realistic yet safe environment, where they can practice coping techniques and gain exposure to flight-related triggers.

One of the key advantages of VR exposure therapy is the sense of control it provides. Individuals can pause, adjust, or exit the simulation at any time, which can help reduce anxiety and make it easier to face their fears.

Additionally, VR allows for immediate feedback and guidance from therapists, enabling individuals to identify triggers and develop effective coping strategies in real-time.

Some popular VR programs specifically designed to help individuals overcome their fear of flying include:

1. VREAM(Virtual Reality Exposure and Anxiety Management): This program combines VR exposure with cognitive-behavioral therapy techniques to help individuals manage their anxiety and develop coping strategies.
2. oVRcome: This at-home VR program allows users to practice coping techniques and gain exposure to flight-related triggers in a safe and controlled environment, leading to increased confidence and reduced anxiety when flying in real life.
3. AVIOPHOBIA: This VR program simulates various stages of a flight, from check-in to landing, allowing individuals to gradually exposure themselves to their fear triggers while practicing relaxation techniques.

It’s important to note that exposure therapy should be conducted under the guidance of a qualified therapist or mental health professional. They can tailor the exposure exercises to the individual’s specific needs and provide support and guidance throughout the process.

In-Flight Coping Mechanisms

Once on board, implementing effective in-flight coping mechanisms can make a significant difference in managing anxiety and creating a more comfortable flying experience. Here are some strategies to consider:

Deep Breathing Exercises

Taking slow, deep breaths can help calm the mind and body, reducing feelings of panic or unease. Inhale deeply through the nose, allowing the abdomen to expand, and exhale slowly through the mouth. Repeat this process, focusing on the rhythm of the breath.

Calming Audio Distractions

Listening to soothing music, guided meditations, or podcasts can provide a welcome distraction from anxiety-inducing thoughts or noises. Noise-cancelling headphones or earbuds can help block out ambient plane sounds, creating a more peaceful environment.

Mindfulness and Visualization

Engaging in mindfulness practices, such as focusing on the present moment or visualizing a peaceful scene, can help shift the mind away from anxious thoughts. Imagine a calming landscape or a happy memory, using all five senses to immerse yourself fully in the visualization.

Motion Sickness Remedies

For those prone to motion sickness, over-the-counter medications or natural remedies like ginger or peppermint can provide relief. Staying hydrated and avoiding excessive caffeine or alcohol, which can exacerbate symptoms, is also recommended.

Comfort Items

Bringing along familiar items like a soft blanket, pillow, or a cherished photograph can create a sense of security and familiarity during the flight. These tangible reminders of home can provide a grounding presence and help reduce anxiety.

The 5-4-3-2-1 Technique

This grounding exercise involves engaging the senses to refocus the mind on the present moment. Identify five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste. This technique can help anchor you in the here and now, reducing the impact of anxious thoughts.

In-Flight Movement

If possible, get up and stretch or walk around the cabin periodically. This can help release excess tension and reduce the physical symptoms of anxiety, such as restlessness or muscle tightness.

Remember, every individual’s experience with flight anxiety is unique, and finding the right combination of coping mechanisms may require some experimentation. Don’t hesitate to communicate your concerns with the flight crew, who can provide additional support or accommodations as needed.

Philosophical Perspective

Embracing Uncertainty

At the heart of overcoming the fear of flying lies the ability to embrace uncertainty. While statistics and data may reassure us about the overall safety of air travel, it is essential to acknowledge that no mode of transportation is entirely risk-free. Accepting this reality can be a powerful step towards managing anxiety and finding peace with the inherent uncertainties of life.

The philosophical perspective encourages individuals to reframe their mindset and develop a deeper understanding of the nature of uncertainty. It is a universal constant that permeates every aspect of our existence, from crossing the street to embarking on a new venture. By recognizing that uncertainty is an inescapable part of the human experience, we can learn to navigate it with greater resilience and equanimity.

Confirmatory Bias and Selective Attention

One of the key challenges in overcoming the fear of flying is our tendency to selectively focus on information that confirms our existing beliefs and fears. This phenomenon, known as confirmatory bias, can lead us to fixate on news reports of plane crashes or turbulence incidents, while overlooking the countless successful flights that occur daily.

To counter this bias, it is crucial to consciously broaden our perspective and actively seek out information that challenges our preconceived notions. By intentionally scanning for positive news about safe landings and uneventful flights, we can gradually shift our mindset and cultivate a more balanced view of air travel.

Trusting the Process

Ultimately, overcoming the fear of flying requires a leap of faith – a willingness to trust the expertise, training, and protocols that govern the aviation industry. Just as we trust the process when crossing a busy street or engaging in other everyday activities, we must learn to extend that trust to the intricate systems and safeguards that ensure the safety of air travel.

This philosophical perspective invites us to embrace the present moment, letting go of the need to control every aspect of the journey. By surrendering to the expertise of pilots, air traffic controllers, and the countless professionals dedicated to our well-being, we can release the burden of anxiety and allow ourselves to fully experience the wonder of flight.

Conclusion

The journey to conquer the fear of flying is a multifaceted one, requiring a combination of knowledge, practical techniques, and a shift in perspective. By arming ourselves with an understanding of the root causes and employing strategies such as exposure therapy, mindfulness practices, and philosophical insights, we can gradually desensitize ourselves to the fear-provoking stimuli associated with air travel. As we embark on this transformative process, it is essential to embrace the inevitable uncertainties that lie ahead, trusting in the expertise and protocols that govern the aviation industry.

Ultimately, overcoming the fear of flying is a testament to our resilience and determination to live life to the fullest. It is a journey of self-discovery, where we learn to manage our anxieties and reframe our mindsets, enabling us to embrace new experiences with confidence and grace. At Inquire Talk, we understand the significance of mental health and well-being in relationships, and our online counseling and therapy platform is dedicated to providing support and assistance to individuals navigating the complexities of their emotional lives.

FAQs

1. How can someone deal with an intense fear of flying?
   To tackle a severe fear of flying, consulting with a therapist is advised. Mental health professionals are equipped to assist individuals through cognitive behavioral therapy and exposure and response prevention techniques, as highlighted by Dr.
2. What medications are effective for managing a fear of flying?
   For those dealing with phobias related to fear of flying, certain medications can be prescribed temporarily to alleviate symptoms such as anxiety and nausea. Commonly used medications include anti-anxiety drugs like diazepam (Valium) or alprazolam (Xanax), which are typically taken before flying.
3. What are the most effective strategies for overcoming fear in general?
   To combat fear, consider these 10 strategies: taking a break to clear your mind, learning to breathe through panic, facing your fears directly, understanding that anxiety is not harmful, challenging negative thoughts, accepting imperfection, visualizing a place that makes you happy, and discussing your fears with others.
4. What is a helpful tip for someone wit fear of flying?
   Choosing an aisle seat can significantly ease the fear of flying for those who are anxious or claustrophobic. Having the option to move more freely and walk around as needed can make a substantial difference in comfort levels during a flight, as suggested by Lloyd.

Here are few certified therapists who you can get in touch and book a therapy session with:

Dr Simon Cassar

Glen Gibson

Simon Jacobs