Vacation on the horizon, but apprehensive about taking to the skies?
In the realm of travel, the fear of flying can be a common and overwhelming experience. But it's important to remember that with the right strategies, this fear can be managed and, in many cases, overcome.
Firstly, it's worth noting that the most dangerous part of flying isn't actually in the air. Statistics show that the drive to the airport by car poses a greater risk than air travel [1].
When we're in the air, there are steps you can take to alleviate anxiety. Drinking plenty of water can help combat the effects of dry air in the plane, while deep, slow belly breathing can activate calming physiological processes [1][3].
For those grappling with more persistent anxiety, self-help techniques such as Cognitive Behavioural Therapy (CBT) can be beneficial. By identifying specific fears and challenging these beliefs, you can replace them with positive, realistic self-talk [1]. Visualization, distraction, and gradual exposure are other strategies that may help [3][5].
For a more immersive approach, flight anxiety training programs combine education about aviation safety and mechanics, exposure exercises, and psychological tools like CBT and hypnosis or Neuro-linguistic Programming (NLP) [1][2][4]. Participating in anti-fear-of-flying seminars can also be a valuable resource [5].
It's essential to remember that everyone's experience with flight anxiety is unique, and what works best may vary. Some programs offer supervised flights or use virtual reality (VR) simulations to help desensitize and retrain fearful responses [5].
Preparation for a flight can start a few days before, with calm packing and relaxation techniques. On the day of travel, movement can help reduce stress hormones, such as marching past all the gates at the airport [6].
In extreme cases, aviophobia, or extreme flight anxiety, can cause panic at the mere thought of flying. In such instances, seeking guided therapy, such as hypnosis and NLP offered by specialists, may further ease anxiety [2].
It's reassuring to know that the risk of dying in a plane crash is extremely low, at just 0.06 per million flights [7]. And even without engines, a plane can glide for at least 150 kilometers at a normal cruising altitude of 10,000 meters [8].
In conclusion, developing a combination of these strategies and, if needed, professional guidance, can effectively reduce and often overcome fear of flying. Practicing techniques beforehand helps build confidence and calm for actual flights [1][3][5].
References:
[1] Mayo Clinic. (2021). Overcoming the fear of flying. https://www.mayoclinic.org/diseases-conditions/fear-of-flying/in-depth/fear-of-flying/art-20047061
[2] Anxiety and Depression Association of America. (2021). Fear of Flying. https://adaa.org/living-with-anxiety/specific-phobias/fear-flying-flights
[3] National Health Service (NHS). (2021). How to cope with a fear of flying. https://www.nhs.uk/live-well/travel-health/how-to-cope-with-a-fear-of-flying/
[4] Flight School Australia. (2021). Overcoming a fear of flying. https://www.flightschoolaustralia.com.au/overcoming-a-fear-of-flying/
[5] Psychology Today. (2021). Overcoming Fear of Flying. https://www.psychologytoday.com/us/blog/anxiety-files/201712/overcoming-fear-flying
[6] HelpGuide.org. (2021). How to Reduce Flight Anxiety. https://www.helpguide.org/articles/anxiety/how-to-reduce-flight-anxiety.htm
[7] Statista. (2021). Number of fatal accidents worldwide involving commercial passenger flights from 1983 to 2020. https://www.statista.com/statistics/264615/number-of-fatal-accidents-worldwide-involving-commercial-passenger-flights/
[8] Boeing. (2021). 747-8 Intercontinental. https://www.boeing.com/commercial/747/747-8i/specifications/
[9] Airbus. (2021). A380. https://www.airbus.com/aircraft/passenger-aircraft/a380.html
- In addition to flying, one can also apply self-help techniques in other areas of life, such as mental-health, where Cognitive Behavioural Therapy (CBT) can be useful for managing anxiety and negative thoughts.
- For those interested in health-and-wellness, incorporating deep, slow belly breathing into a daily lifestyle routine can promote relaxation and provide a means of managing stress in various situations, not just during travel.
- While traveling, discovering and visiting health-and-wellness retreats that focus on mental-health and lifestyle can offer an opportunity to learn and implement new strategies for improving overall well-being.
