Having the opportunity to fly and visit new places is an amazing thing! After all, travel is one of the most important things a person can do. It is more than simply visiting sites and taking photos, it brings about new ideas and viewpoints. Travel can even be viewed as an investment in yourself. It helps you get out of your comfort zone, experience new cultures, relax, and create some great memories. Unfortunately, the journey of getting to your destination may not be as peaceful.
The fear of flying affects millions of Americans each year. In fact, it has been estimated that flight anxiety is the second biggest fear in the United States. It can prevent you from taking the trip you have always dreamed of or cause you to miss out on quality time with your family. Being anxious about flying is also known as aerophobia. Often, your fear of flying may indicate that you have a deeper fear of other things. For instance, you may fear being in an enclosed space or having something disastrous happen while you are in the air.
Overcoming your fear of flying is possible, but it will take a lot of courage and practice.
Anchor Therapy is a counseling center in Hoboken, NJ with psychotherapists specialized in helping children, teens, adults, and couples with anxiety, depression, relationship issues, trauma, and life transitions. Anchor Therapy is accepting new clients and is now providing in-person sessions and telehealth (video/phone) sessions to residents of New Jersey and New York.
What is flight anxiety?
When you have a fear of flying, you are experiencing aerophobia. While many people have understandable fears of flying which produces anxiety, some people may battle with a chronic phobia. A phobia is a severe fear that is out of proportion when compared to the real danger one may face in the given situation. This can especially be applied to the common fear of flying.
Many people agree that flying is very safe; however, there is a frightening element you may not be able to identify. Even when you know the statistics that showcase just how safe flying is, you may have a difficult time reconciling your fear and the safety data. With that being said, we understand that phobias are illogical, therefore you cannot reason yourself out of it without some assistance or the usage of healthy coping mechanisms.
An overwhelming majority of flight phobics have a fear of feeling anxious during the flight. You may have experienced panic or anxiety before and, when you step onto the plane, your mind is flooded with thoughts that your anxiety symptoms may return or even that you will launch into a full-fledged panic attack.
It is uncommon that many fears of flying begin with a traumatic flying experience. With that being said, you may have even been able to fly comfortably at one point in your life, but find that it is no longer the case. Many people develop their fear of flying as a young adult after experiencing major life events, like graduation, marriage, divorce, birth of a child, and/or the loss of a loved one.
Your fear of flying can be broken up into three primary categories:
Those who fly when needed, but experience anxiety during the process.
Those who only fly when it is of the utmost importance, but do so with utter dread and panic.
Those who do not fly (or have not flown in the past five years) despite opportunities to do so.
Which category do you belong to?
What are triggers and why are they important to know?
When you know what is triggering your fear of flying, you are taking the first step to overcome this anxiety. If you identify what frightens you the most, you can prepare for the inevitable feelings that will arise when you are in the uncomfortable or scary situation. Knowing your triggers can help manage your anxiety.
Some familiar triggers of flight anxiety may include:
Turbulence
Anxiety at takeoff or landing
Fearing the occurrence of a panic attack during the flight
Germs or overall cleanliness of the plane
Terrorism
Social anxiety
Being too far away from home
How do I overcome my fear of flying?
Enter the airplane with knowledge
Ignorance can breed additional anxiety in the form of “what if” thoughts. However, if you have knowledge about flying, your once-catastrophic “what if” thoughts will become limited by the facts. While this will not completely eliminate your intrusive thoughts, it can help you filter your thoughts and simply let them pass.
There are many ways you can prepare and educate yourself for your flight. For example, you may want to familiarize yourself with airplane noises. You may hear a rattling sound which brings your mind to the worst case-scenario; however, it can be something as simple as the carry-on luggage or seat-back tables shifting. You can read up on the typical noises to expect during a flight. This could also give you a chance to brush up on the rigorous safety measures required for an aircraft.
You can also check the turbulence forecast. Turbulence is a normal part of flying, but it can be unsettling. Turbulence happens when the plane experiences normal weather patterns, such as air currents or clouds. The more you know about turbulence and other aspects of flying, the less afraid of it you will be.
2. Separate fear from danger
Since your body reacts the same way to anxiety and danger, it can be hard to separate the two. Your fear should always be labeled as anxiety. Your anxiety makes your startling thoughts feel more likely to occur. Just because you feel like you are anxious does not mean that you are in danger. Even if you are feeling intense anxiety, you are safe.
3. Distract yourself
While it is important to face your fears, distraction also works as a back-up tool when you feel your anxiety kicking in. It is important to understand that, when you do this, it is just a short-term solution. There are now many aspects of flying that may make you feel more comfortable and at-home, distracting you from typical flight bumps and noises. You can watch television, listen to music or a podcast, and read some magazines or a book. You may associate a certain television show or book you have already started with the safety of being home. Therefore, watching that show or reading that book may produce familiar feelings of comfort during your flight.
4. Talk to a cognitive behavioral therapy (CBT) counselor
CBT has been proven to be successful in helping people overcome their fear of flying. This type of therapy will help you reframe your thoughts. If you want to learn more about CBT, check out our blog post “Everything You Need To Know About Cognitive Behavioral Therapy (CBT).”
Your anxiety therapist will work with you to create rational statements, like “Flying is the safest way to get to my destination.” When you begin to integrate these new thoughts into your mind, you are creating new thought patterns which can restrict the impact of your anxious thoughts.
There are a few things that you will work on in CBT sessions with your anxiety counselor to decrease your flight anxiety:
Your CBT counselor will work with you to change the narrative surrounding your flight experiences. For instance, your anxiety therapist will help you take responsibility for your actions. Instead of saying “I have to fly for my job”, it is important to be aware that this is still a choice. By not flying to an upcoming conference or other professional event, you may be missing out on specific markets or not advancing your skillset to the fullest of your ability. Therefore, you make the decision to fly although it is not a comfortable situation for you. It can feel liberating to fully accept your choice instead of disempowering yourself.
Your CBT counselor for anxiety will teach you to accept discomfort. It is human nature to try to run away from anything that leaves us feeling confined but, when you lean into your fears, they no longer have power over you. Once you acknowledge your fear and accept your choice to fly, it is time to be realistic and understand that you may feel anxious at some point during your flight. Your comfort level may not be high on your flight, but you are in control of the narrative you create!
If you are interested in exactly how CBT can help ease your anxiety, read our blog “How You Can Treat Your Anxiety Using CBT.”
5. Use A Breathing Technique
Deep breathing is a helpful tool that you can use during takeoff, periods of turbulence, or other times during the flight when you feel anxious. When you are extremely anxious, you may find it difficult to change your breathing pattern. You can hold your breath, then breathe deeply. You could even force yourself to breathe out for as long as you can, then take a deep, long breath. When you take a deep breath, you trigger a calming response in your body which prevents hyperventilation. Another thing to note is your body positioning during the deep breathing exercise. You should try to maintain a relaxed posture as much as possible. Try not to cling to the chair’s armrests or maintain a rigid position as this will heighten any anxiety you are feeling.
6. Skip Having Coffee or Wine Before and During Your Flight
Caffeine and alcohol can worsen anxiety and even leave you feeling dehydrated during your flight. If you are a nervous flier, you should avoid a pre-flight coffee or alcoholic beverage. You may find it comforting to have a drink, but it will only leave you feeling worse in the long-run. Alcohol can make it more difficult for your body to adjust to be in the air and can ignite jet lag. Try swapping out your coffee or alcoholic drink with a water and light snack, such as some nuts, pretzels, or an apple.
7. Bring A Photo Of Your Destination
When you visualize your destination, you are putting yourself in your desired location which is a powerful message to your stress and anxiety. While you can do this with or without a physical photo, having an image to refer to can keep your mind from wandering off. Whether you have a physical photo, postcard, or image on your phone, paying close attention to the end goal can keep you focused.
If this does not appeal to you, you can simply imagine yourself in a safe place where you feel secure and comfortable. This can be your house or a beach- the list can go on and on! Close your eyes, take yourself there, and try to relax.
Whichever method you choose, you are trying to take your mind off of the little aspects of your flying journey that may trigger anxiety. Try to focus on the positive aspects of your journey.
8. Tell Your Flight Attendants
Often, we feel much better when we get our fears off of our chest right away. If that is the case for you, it may be a good idea to let other people know that you are not too excited about flying. If you let your flight attendants know, they may give you some helpful tips or even give you extra attention during the flight. It may be possible for you to speak with the pilot briefly before the flight.
If you are traveling with family members or friends, you can talk through your fears with them and let them know what your triggers are. That way, they may be able to help alleviate your stress and anxiety during certain triggering situations. You may take comfort in the fact that you are not trying to hide your fears and know that other people may be able to help you in a worst case scenario situation.
Overall, flying is a common fear that many people have. If you notice yourself getting anxious leading up to your vacation or feeling fearful as soon as you step onto a plane, you may have a fear of flying. By educating yourself on flying, working with a CBT therapist and employing relaxation techniques, you can change your internal dialogue and find out what coping mechanisms work best for you. From there, you can ease your anxiety and enjoy the process of getting to your desired location!
Victoria Scala
is the Social Media Manager and Intake Coordinator at Anchor Therapy in Hoboken, New Jersey. She is a graduate of the Honors College of Rutgers University-Newark, planning to study Clinical Mental Health Counseling at the graduate level. As a Social Media Manager at Anchor Therapy, Victoria is committed to producing content for and managing the office’s social media presence and blog.
