When you consider boarding a plane, do you start to perspire? Do you experience nightmares of the plane being hijacked or the engines failing and the plane crashing out of the sky the night before your flight? Some people may find these ideas illogical, but for others, they are crippling and might keep them from venturing forth and experiencing the world by flying.

Don’t give up, though; there are certain things you may do to assist ease your fear of flying, regardless of the cause. Taking medicine and visiting a therapist, as well as choosing an aisle seat and interacting with the crew.

Aviophobia is an intense fear of flying and a type of anxiety disorder characterized by a severe sense of panic and fear when flying in an airplane.

For a variety of reasons, like being in a crowded area or experiencing the sensations of taking off and landing, many people get anxious or uncomfortable when they fly.

Since each person’s fear is typically the result of a combination of factors, aviophobia has no known source. The majority of aviophobics experience terror because they believe they have no control over the circumstances or their own safety. Acrophobia, or the dread of heights, and claustrophobia, or the fear of enclosed spaces, are two more prominent causes of this illness.

An elevated heart rate, cold, sweaty palms, shivering or trembling, shortness of breath, a choking feeling, and nausea are some of the physical signs of aviophobia. Severe symptoms may result in a panic attack.

“If you know the enemy and you know yourself, you need not fear the result of a hundred battles,” as Sun Tzu stated in The Art of War, may apply to your fear of flying. Understanding the fundamentals of airplane operation and the physics underlying flying is a good method to start overcoming your fear. This is known as “knowing your enemy.”

Understanding how airplanes may continue to fly even in the event of an engine failure or what causes turbulence and all the frightful noises during takeoff and landing will help you get over your concerns.

After that, respond to these questions prior to boarding the aircraft. When you begin to feel nervous or are picturing a more dire situation, such as an aircraft disaster, look at the questions and answers you have written down.

Getting to know the aircraft and bracing yourself for what you could see is another effective strategy to overcome your fear of flying. To help you adjust to what you will be seeing on your flight, find a picture of the plane’s cabin and pin it somewhere or post it on your desktop. If you are familiar with the scene, it may not seem as frightening.

Feeling out of control and not knowing the science behind flying are two of the biggest anxieties individuals have of flying. Gaining information is the best method to prepare oneself to deal with any issue that may come up. Discover how aircraft can continue to fly in the event of an engine failure or turbulence because they are built to endure emergencies.

To allay any worries you may have about being ill or catching a disease, learn more about air circulation on airplanes. Discover the science underlying turbulence, how it impacts the aircraft during flight, and the built-in safety mechanisms that help planes combat it.

It’s a good idea to reserve an aisle seat in advance if you have claustrophobia or dislike being crammed into a tight space. As a result, you will feel less crowded and be free to move around the aircraft without bothering others sitting next to you.

Because you can’t close the window blinds during takeoff and landing, it also makes it simpler to avoid having to look out the window. If you are unable to reserve a seat in advance, just communicate your concerns to the person at the check-in desk when they are assigning you one. The majority of airlines and booking engines allow you to do so throughout the booking process.

It may be time to obtain professional assistance if your anxieties are keeping you up at night, causing you to feel ill with worry, or preventing you from traveling at all. You can discover the underlying causes of your flight anxiety and learn coping mechanisms by consulting a qualified therapist or counselor.

Mental health experts can employ exposure and response prevention and cognitive-behavioral therapy to help people overcome their fear of flying, according to Dr. Rachel Kutner, a post-doctoral clinical psychology fellow.

Cognitive therapy encompasses a variety of methods, from behavioral interaction and exposure treatment to the identification of cognitive distortions and thought recordings.

Avoiding documentaries, movies, or news reports about plane catastrophes, as well as other frightening pictures on the Internet, is another strategy to combat your worries. Avoid them completely because they are enough to scare even the most resilient plane travelers.

Don’t allow movies or social media to distort your perceptions of flying or plane safety because the great majority of flights are flawless and reach their destinations without incident.

Arrive at the airport well in advance of your flight to prevent additional stress. Enjoy a leisurely and comfortable travel to the airport after leaving home with plenty of time to spare. When you get there, check in early, go through customs if you’re going abroad, and browse the stores on the airport’s exit side.

If you want to shop at the large airport, it’s a good idea to figure out how long it will take you to get there and locate your gate. As an alternative, choose a restaurant or café close to the gate and unwind with a bite to eat or a cup of coffee.

One method to unwind while waiting for your journey in a calm and cozy setting is to relax at an airport lounge. Most airlines have dedicated private lounges, and while many of them are reserved for club members or frequent fliers, you can sometimes buy a one-day access pass into the lounge.

You will have access to a wide selection of food and beverages, roomy seats, free wireless Internet, and a peaceful haven where you may unwind. Some even provide showers in their restrooms, allowing you to freshen up for your subsequent trip if you are connecting.

Breathing exercises and relaxation techniques are also excellent ways to reduce anxiety and calm your nerves. Among the methods are deep, calm breathing while imagining a secure place; progressive muscle relaxation, which involves progressively releasing muscle tension; and employing all five senses—from the oral to the auditory—in stressful situations.

Mindfulness is another relaxing method that helps you accept your thoughts and feelings more by bringing your mind into the present.

Locate a distraction that suits you once you’re seated comfortably. Examine the entertainment system and select some of the newest films or television shows to enjoy throughout your journey.

To relax, turn on the radio or a music channel and enjoy some tunes. Bring along a couple books and start reading one or working on a crossword puzzle. Or put on your eye mask and earplugs and relax. Whatever suits you.

If you are tech-savvy, you can download applications like Valk that could help you overcome your flying concerns or perhaps enjoy a more peaceful flight experience.

Valk helps you manage tension and anxiety both before and during your flight by acting as a sort of “in-flight travel therapist.” The app provides breathing and relaxation techniques to help you relax and makes sure you are prepared before leaving for the airport to prevent more stress.

During turbulent or anxious times, you can hit a panic button, and an automated therapist will guide you through the situation. You can also enroll in therapy sessions offered by the Valk Foundation to help you overcome your fear of flying.

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