Flying can be a nerve-wracking experience for many people. The thought of being thousands of feet in the air, enclosed in a metal tube, and utterly reliant on others to ensure a safe journey can understandably induce anxiety. Despite flying being one of the safest modes of travel, the fear of flying is still widespread. You’re not alone if you find yourself breaking into a cold sweat at the mere idea of boarding a plane.
This fear can be rooted in various concerns, from turbulence to mechanical failures or even the loss of control. Many of these worries stem from perceived airplane safety issues, which can seem overwhelming. However, with the right strategies and a shift in mindset, you can overcome this fear and make flying a much less daunting experience. Let’s explore some expert-backed tips to help you conquer your fear of flying.
Understand Your Fear and Educate Yourself
When facing flying fear, the first thing to do is determine what causes panic. Some may find it the inability to change something; others may find it the idea of an emergency during the flight. Once you have figured it out, you can begin working through your fears.
Reading up on the mechanics of flying and airlines’ actions to minimize risks is comforting. The aviation industry is well controlled because safety is the critical factor that governs the operations of any airline company. Pilots are well-trained and capable of responding to several types of conditions. In addition, airplanes are designed in such a way that if one part of it fails, there are backup systems that will immediately take over. Often, the things that may help many people afraid of flying are to inform them about the facts, such as how rare it is for an aircraft to crash and the safety measures provided on a plane.
Other aspects that help include learning about some of the things that fliers go through, like turbulence. For example, turbulence is an air current disturbance due to meteorological conditions and pressure variations. Although this may seem alarming, it is not a significant threat to the aircraft’s safety most of the time. Turbulence is not dangerous for pilots; they use it to change altitudes to get through smooth air. Knowledge of such aspects of flight can reduce the fear experienced during each movement in the air.
Practice Relaxation Techniques
Even when we are able to reason with ourselves, fear may still seize us during stressful moments. This is where relaxation techniques are so effective. Tension is usually expressed through physical signs such as a rapid heart rate, shortness of breath, or clammy hands. Learning how to control your body can help clear your mind because learning to prevent your muscles from shaking can help.
Two of the most effective relaxation techniques are breathing exercises. Close your eyes and take a deep breath in through your nose and breathe out through your mouth while counting to five. Continue this exercise until you feel your body become more relaxed. Since breathing reduces your nervous system’s activity, practicing this also makes it easier to distract your mind from your fears.
Visualization is another powerful tool in this case. Next time you are stressed, try picturing yourself sitting in a chair, on a beach, in a forest, or even in your own room. Try to imagine yourself safe, warm, and comfortable. Visualization can also be used together with deep breathing to enhance the feeling of relaxation.
Other recommendations include Playing soothing music or recordings in the form of guided meditations, which can also help reduce anxiety. Many relaxation exercises are available on various apps for use during flights, including those that guide you through worst-case scenarios and how to regain your focus if they occur. By doing so, it will be possible to condition the body and mind to respond differently to the stress factors associated with flying.
Seek Professional Help if Needed
In case your phobia is very high and self help measures do not work, then it will be wise to seek assistance from a professional. The most often used treatment approach for different types of anxiety, including fear of flying, is Cognitive Behavioral Therapy (CBT). CBT assists you to focus on negative thinking and over time, replace such thought processes with positive ones. By using a structured manner, a therapist is well placed to help you face your fear while in a controlled situation.
Another technique that has been found beneficial for many people suffering from aviophobia is exposure therapy. This method involves slowly introducing to those aspects of flying that make the client develop anxiety. This might begin with just watching videos of planes to take off and land or visiting an airport. Gradually, the desensitisation process is taken up to a higher level, for instance, sitting on a plane, or taking short flights. Through gradual exposure of fear, you are able to reduce your anxiety stimuli.
Conclusion
It is a process that takes time, effort and understanding of one’s self to be able to conquer fear of flying. Although it may never turn into one of your favorite things to do, flying doesn’t have to be a terrifying experience. The following are ways through which you can begin to overcome your fear: The first way is by learning about the kind of fear that you have, the second way is by getting to understand more information about airline safety and the last way is by practicing relaxation techniques. If fear is extreme, professional help can be helpful in providing structure in which to directly confront your fears.
