Would you like to fly to faraway places and explore the world without a panic attack? If you suffer from aerophobia, or are simply afraid of flying, there are many ways to prevent the resulting anxiety from negatively interfering with your life. Strategies such as informing yourself, practicing relaxation techniques and planning your travels can help you overcome fear, to finally be free to set out to discover the world. Here's a fact that you can take as a good starting point: the odds of dying in a plane crash are roughly one in a million. The chances of something going wrong on your plane are therefore only 0.000001%.
Steps
Part 1 of 5: Deepen Your Airplane Skills
Step 1. Find out how safe they are
Knowing the stats does not guarantee that you will be completely safe once you leave the runway, but once you realize that traveling by plane is really safe, you can finally feel more comfortable as you make your way to the airport and once on board. The truth is, traveling by plane is really, really safe. Flying is by far the safest way to travel.
By relying on the airlines of industrialized countries, the odds of dying in a plane crash are one in 30 million
Step 2. Compare the safety level of air travel to the other hazards
There are many other experiences in life that probably don't scare you at all, but which are nevertheless far more dangerous than flying in an airplane. This reasoning is not intended to make you further anxious. The aim is to make you understand that your concerns about planes are completely unfounded. Read the stats, take notes, and review the data when you start to feel anxious about what might happen on your next flight.
- The odds of being killed in a car accident are one in 5,000. This means that the most dangerous part of the journey is when you drive to the airport. Once you arrive at the terminal, you can breathe a sigh of relief. You just got through the riskiest aspect of air travel unscathed.
- You are more likely to die from food poisoning (one in 3 million) than from a plane crash.
- You are also more likely to die after being bitten by a snake, struck by lightning, being burned by water, or falling out of bed. If you are left handed, know that in your case it is more risky to use equipment and tools with the right hand than to take an airplane flight.
- If you are still not convinced, keep in mind that you are more likely to die from tripping while walking towards the plane than during the flight.
Step 3. Be prepared for the movements and sensations you will experience during the flight
Much of being scared depends on not knowing what is going to happen. Why is the plane accelerating like this? Is it normal to feel a little discomfort in the ears? How come the wings move like that? Why did the commander ask to remain seated with seat belts fastened? When faced with an unusual circumstance, it is instinctive to assume that the worst is about to happen. To keep your reactions under control, learn as much as possible about the flight and operation of an airplane. The more you know, the less you have to worry. Here are some things you should know:
- The plane needs to reach a certain speed in order to take off. It is for this reason that you may get the feeling that it is going very strong. Once it clears off the ground, you will no longer notice that it is flying at high speed.
- The ears may become blocked during take-off and landing due to the change in pressure.
- Some parts of the wings are meant to flex during flight. This is perfectly normal.
Step 4. Be prepared for possible turbulence
Turbulence occurs when the aircraft moves from an area of low pressure to one where the pressure is high, giving you the impression that you are making a downward "leap". This is comparable to driving on a bumpy road.
Passengers rarely get injured during turbulence, but it usually happens because they don't have their seat belts fastened or a bag slips off the overhead bin hitting someone who wasn't in their seat. Think about it, it has never happened that a driver has been injured due to turbulence. The reason is that the drivers have their seat belts constantly fastened
Step 5. Find out more about how a plane works
If you want, you can study its internal mechanisms to understand the process that makes you so scared. Studies show that 73% of people who are afraid of flying fear that mechanical problems may occur during flight. The more knowledge you have about airplanes, the more comfortable you will feel and you won't need to constantly ask yourself "Why is this happening? Is this normal?". Here are some things you need to know.
- There are four forces at work to allow the plane to fly: gravity, lift, thrust and drag. Thanks to these forces you will have the feeling that flying is as smooth and natural as walking. As one pilot said, "Planes are happiest when they are in flight." You can read up on the science behind these forces if you want to increase your understanding.
- Jet engines are much simpler than what you can find in a car or even a lawn mower. In the extremely unlikely hypothesis that something goes wrong with one of the engines, the plane would continue to run thanks to the remaining ones.
Step 6. Don't worry, the tailgate won't open during the flight
You can put aside any doubts as to whether the exit doors might swing open while the plane is in the air. Once they reach 9,150 m of altitude, there will be about 9,000 kg of pressure to keep them closed, thus opening them would be a difficult task for anyone.
Step 7. You need to know that all parts of the airplanes are inspected regularly
Airplanes undergo constant maintenance and repairs. For every hour they spend in flight, they receive eleven of maintenance. This means that if your flight lasts three hours, the plane will have to go through 33 hours of checks to make sure everything is working perfectly.
Part 2 of 5: Controlling Anxiety
Step 1. Deal with your general anxiety
If you want to overcome the fear of flying, you can make a lot of progress by practicing strategies that help you control anxiety in general. First, recognize your anxious state. What happens when you start feeling worried? Do you sweat or are your hands shaking? By recognizing the first signs of anxiety, you will be able to do some relaxation exercises in time to keep negative feelings under control.
Step 2. Don't worry about things you can't control
Many of those who are afraid of flying owe their fears to not being able to govern the ongoing process. Often, those who suffer from this type of phobia have the conviction that they cannot be involved in a road accident because they have control of their vehicle. In that case they are in command as they play the role of driver. For this reason they are able to accept the risk of driving a car, but not the risk of getting on a plane. In that case, someone else has their hands on the "wheel", so the lack of control is one of the most fearful aspects of air travel.
Many people feel anxious because of the perception that they can (or cannot) control a stressful situation
Step 3. Try using relaxation techniques to overcome fear
You should integrate anxiety-reducing exercises directly into your daily life. Practicing them while you are not feeling scared will provide you with many useful tools to use when you are feeling anxious. In times of need, you will have the feeling of being able to regain control and calm. For example, try practicing yoga or meditating to learn how to reduce anxiety in everyday life.
It is very important to recognize that it may take several months to fully manage and overcome the fear and anxiety associated with flying
Step 4. Try to relax your muscles
Start by identifying which muscle groups you can clearly feel stiff or tight. Shoulders are a valid guess. Often, when we feel nervous or anxious, we tend to physically close in on ourselves by bringing our shoulders closer to the neck and stiffening the muscles of both.
Take a long, deep breath and let your shoulders drop down. Feel the muscles relax. Now repeat the experiment with the other muscles of the body, for example those of the face and legs
Step 5. Use the guided imagery technique
Think of a place that can make you feel happy and comfortable. Imagine you are in that place. What do you see? What noises or smells do you hear? Focus on every detail of the place you have chosen.
You can use an audio guide to help you visualize your happy place. You can buy it or download it for free online
Step 6. Take deep breaths
Place one hand on your abdomen, then inhale deeply through your nose trying to fill your lungs as much as possible. You should feel the abdomen rise, while the chest should remain stationary. Breathe out, throwing the air out through your mouth as you slowly count to ten. Contract your abdomen to push out all the air.
- Repeat the exercise 4-5 times to be able to relax.
- Keep in mind that breathing exercises may not be enough to be able to relax as you wish. There have been several studies recently that have not shown any measurable benefits.
Step 7. Distract yourself
Think of something that fills you with enthusiasm or that at least manages to distract you from the feeling of fear. What are you going to make for dinner? If you could reach any destination, where would you go? What would you do once you arrive?
Step 8. Sign up for a course that will help you overcome your phobia
There are several that can help you overcome the fear of flying. You may have to pay, but the possibility of healing exists. Generally speaking, there are two types of courses: those you have to take in person and those you can take at your own pace, using videos, written materials and therapy sessions. In the first case, you can get used to the idea of flying on a plane by visiting an airport or by boarding an aircraft in the company of your teacher / therapist. The desensitization resulting from this experience may, however, only be temporary, unless it is kept active by flying frequently.
- Search online to see if such courses or seminars are available in your city.
- Courses you can take at your own pace allow you to have more control over the process. Also, since you will have the material available, you can reinforce what you have learned by reviewing it periodically.
- Some courses may include group telephone sessions, for example weekly, at no additional cost.
- In some cases, you may have the option of joining a flight simulator. It is a tool that replicates the experience of an airplane flight without leaving the ground.
Step 9. Get some flying lessons
Face your fear directly. The cases of people who have been afraid of something all their life and then discover, once faced directly, that it was nothing so terrible, are truly innumerable. One way to defeat your phobia is to immerse yourself in a situation that you know which is safe. In this case, the safety comes from the presence of an experienced instructor.
Under the guidance of a patient instructor, you may find that flying isn't all that scary. While this may be a bit extreme, it may be the right way to get rid of anxiety
Step 10. Avoid reading too much news about plane crashes
If you want to stay calm, don't obsess over the stories of airborne accidents reported in newspapers and news. Those stories will certainly not help you get better; on the contrary, they will make you even more worried despite the absolute improbability of another event of that type occurring. If you are already afraid of flying, don't risk making the situation worse.
Likewise, you should avoid watching movies that tell the story of scary flights or plane crashes, such as Flight
Part 3 of 5: Booking a Flight
Step 1. Choose a direct flight
While you have limited control once you sit in the passenger seat, there are a few things you can work out in advance to ease your worries. Choose a direct flight to reach your destination. The less time you stay in the air, the better. It will be child's play.
Step 2. Choose a spot near the wings
Generally, it is the part of the plane that is least susceptible to extraordinary movements, which therefore remains most stable during flight. Everything will be smooth as oil.
Step 3. Choose a seat on the aisle or near the emergency exit
The idea is to choose a place that makes you feel as imprisoned as possible. If cost is not an issue, opt for a seat located near the emergency exits, which are usually the ones that offer even more legroom.
Step 4. Choose a large plane
If possible, avoid smaller aircraft. When looking for a flight to book, you can read various information about the plane that will be used. If you have the option to choose a larger aircraft, do so. The larger the size, the more comfortable the flight will be.
Step 5. Choose a day flight
If the idea of flying at night scares you, all you need to do is book a daytime flight. Some people feel better because they have the opportunity to look out the window and admire the world around them. In the dark you may feel even more anxious as you have the feeling that you are facing the unknown.
Step 6. Choose a route that is generally free of turbulence
Thanks to the most modern tools, you can find various sites online that provide forecasts and data on weather, winds and possible turbulence. If you need to plan a route consisting of multiple flights, try to choose the smoothest route possible.
Part 4 of 5: Prepare Before the Flight
Step 1. Go to the airport for the first time
Some experts recommend visiting the airport when you are not about to leave. Simply stroll along the terminal to get used to the place. It might seem like an over-precaution, but it's another way to gradually get used to the upcoming flight.
Step 2. Get there early
Get to the airport early to have time to explore, go through security, and calmly search for the gate. By being late, or simply not having time to mentally prepare for what lies ahead, you will likely end up feeling more anxious when it comes time to take your seat on the plane. Get used to the airport, to passengers like you coming and going, to its atmosphere in general. The more you manage to settle in, the more you will feel good when it comes time to get on board.
Step 3. Get to know the flight attendants and the pilot
Once on board the plane, greet the staff and, if possible, the pilot as well. Watch them go about their work wearing those nice uniforms. Pilots do special training, just like doctors, and they are people who deserve respect and trust. If you make an effort to trust them, as they are competent and have your best interest at heart, you will feel better during the flight.
The pilots driving will have several hundred hours of flight behind them. Just to be able to aspire to work for a major airline they have the obligation to accumulate 1,500 flight hours
Step 4. Don't try to drown fear in alcohol
Many people start ordering one alcoholic drink after another as soon as the cabin crew becomes available. This is a solution that is not at all useful in the long run as, as soon as you start feeling lightheaded, you will be even more afraid of not having the situation under control. For example, you may feel even more anxious about not being able to get to fire exits quickly in case of need.
- Trying to drown your worries in alcohol will only end up feeling sick, especially after the sedative effect has worn off.
- If you really feel the need to calm your nerves, try drinking just a glass of wine or a beer.
Step 5. Bring something to nibble on
Try to distract yourself with a snack that takes some time to eat or simply your favorite snack.
Step 6. Get involved in the gossip of a gossip magazine
You may be too distracted to read anything more complex, but you probably have enough mental energy to immerse yourself in the latest Hollywood scandals.
Step 7. Get on the plane wanting to take a nap
Some people recommend getting up very early on the day of travel. This way you are more likely to be able to fall asleep during the flight. There is no better way to pass the time than to sleep!
Part 5 of 5: During the Flight
Step 1. Take deep breaths
Inhale slowly through your nose, then exhale gently until your lungs are completely empty as you count to ten. Repeat as many times as necessary.
Step 2. Squeeze the armrest
If the anxiety is very high, especially during the take-off and landing phases, squeeze the armrest as hard as you can. Simultaneously contract your stomach muscles and hold the position for 10 seconds.
Step 3. Put a rubber band on your wrist
Pop it whenever the anxiety becomes unbearable. The little twinge of pain it causes will help you get back to reality.
Step 4. Bring something to distract yourself with
The more distractions you have, the more bearable your time in the air will be. Prepare some magazines or download the latest episodes of your favorite TV series to be able to watch them on board on your computer. You can also use it to play games or to read work or study material.
Choose the one that's best for you. Think of flying time as an opportunity to do something you enjoy or need to accomplish rather than wasted time worrying
Advice
- Once you have formulated the necessary strategies to overcome the fear of flying, try to take a plane as often as possible. Making it a habit serves to make the process less scary and unusual. Over time, you will start to feel more and more comfortable, and eventually, it will even become part of your routine. Whenever you can decide whether to reach a destination by car or by plane, choose to fly to overcome your fears once again. Remember that it is much safer to fly than to drive!
- Accept that there are some situations where you are not in control, for example on board a plane. Risk is part of life, you can never know for sure what lies around the corner. You are afraid because you pretend to anticipate, coordinate and control the future. As you become more comfortable with the idea that it will be what it will be, flying will stop being a serious threat to your peace of mind.
- When you have to hang a plane, do something that can distract you, but also allows you to think clearly. A good pastime is to think about where you would go if you could choose any destination and what you would do once you arrive. Alternatively, you can imagine where you are going and plan your stay.
- Try to distract yourself from the fear by watching a movie or taking a nap.
- Have an anti-nausea pill or bracelet on hand in case you are feeling unwell.
- Remember that the captain and cabin crew know exactly what they are doing. They have thousands of flights behind them.
- Try not to look out the window during take-off and landing. It is best to distract yourself by doing something else, such as thinking about what you will do once you arrive at your destination. However, try to remain alert to act correctly in an emergency.
- Do your best to stave off negative or catastrophic thoughts. Focus on something you like. For example, if you love to write or draw, take a notebook with you and let your imagination run free.
- If you feel very frightened during landing, assume the recommended position to prepare for impact ("brace position" or "impact preparation position"). This is a safety position to be practiced only in case of an emergency landing, but if you are very afraid, you can assume it in any case.
- During takeoff, count to 60. By then, the plane will already be stable in the air.
