What is Fear of Flying? What are the Ways to Reduce It?
Air travel generally offers an undeniable advantage in terms of speed and comfort. However, for some people, these advantages become negligible when considering the stress and fear that come with this high-speed method of travel. This is where fear of flying comes into play.
So, what are the ways to cope with this fear? Can the fear of flying, or “aviophobia” in technical terms, be prevented? Yes, it can be, and we’ll give you some tips in this article. But first, we need to delve a little deeper to better understand what fear of flying is.
Fear of Flying: Aviophobia
Fear of flying, or aviophobia as it’s scientifically known, refers to the intense fear individuals have of flying or traveling by plane. This condition usually manifests as a combination of fear of heights, fear of enclosed spaces, and fear of losing control. Symptoms of this fear include heart palpitations, shortness of breath, and excessive sweating, making the flying experience extremely stressful.
Aviophobia is often linked to fears of the unknown. Uncertainty about how airplanes work, what sounds are normal, what will happen during flight, and how an airplane is kept in the air can further intensify fear. Therefore, one way to cope with fear of flying is to learn about flight and aircraft mechanisms.
Overcoming Fear of Flying: Ways to Reduce Fear
Learn About Aircraft
Learning about flight is one of the most effective ways to alleviate fear. Understanding what a flight is, how an airplane works, and what will happen during flight can significantly reduce fear. For example, knowing what sounds are normal can counter the notion that every noise heard during flight is dangerous. Understanding how an airplane is kept in the air also demonstrates that flight mechanics are fascinating and safe.
Furthermore, learning more detailed information, such as when and why a flight might be delayed, what situations could trigger an emergency landing, and how much fuel an airplane consumes, can also help reduce fear. This knowledge helps you understand that a flight is much more controlled and organized than you might think.
Additionally, learning about flight safety can also help alleviate fear. The aviation industry is extremely meticulous about safety. Aircraft are routinely inspected and maintained before and after each flight. All critical systems of each aircraft are checked before and after each flight, and any malfunctions or errors are immediately addressed. Understanding the thoroughness and rigor with which these processes are carried out demonstrates that flying is, in fact, one of the safest modes of travel.
Furthermore, pilots and cabin crew undergo extensive training to ensure flight safety. Pilots’ flight training focuses particularly on emergency situations and problem-solving skills. This training prepares pilots for all possible scenarios so they can manage any situation that may arise during flight. Cabin crew also receive comprehensive training to ensure passenger safety.
Prepare for Your Flight
Preparing for a flight typically involves practical details like purchasing your ticket, packing your bag, and planning your flight to the airport. However, for those with a fear of flying, this process should be expanded to include strategies for managing and reducing fear. These strategies include creating relaxation routines and engaging in relaxing activities before and during the flight.
Relaxation routines often include activities such as meditation, yoga, or deep breathing techniques. These are practices aimed at reducing stress and alleviating fear, and are often easily integrated into daily life. For example, a pre-flight meditation session can calm the mind and reduce negative thoughts about the flight. Yoga relaxes the body and mind, while deep breathing techniques slow the heart rate and promote a general sense of relaxation.
In addition to relaxation routines, engaging in relaxing activities before and during the flight can also help manage fear. These include listening to soothing music, reading a book, or watching a movie. These activities can distract you and prevent you from focusing on negative thoughts that may arise during the flight. For example, reading a favorite book or watching a favorite movie before or during a flight can distract you and reduce your stress levels.
Seek Professional Help
While individual strategies and techniques can help alleviate most people’s fear, in some cases, the fear is so severe that professional help may be necessary. Seeking the help of a psychologist or therapist may be important, especially if the fear significantly impacts a person’s quality of life or makes air travel completely impossible.
Psychologists and therapists offer a variety of techniques and approaches to treating fear of flying. The most common of these is cognitive behavioral therapy (CBT). CBT aims to get to the root of fears and anxieties, understand them, and develop effective strategies to cope with these feelings. CBT focuses on how a person understands and responds to their fears and anxieties. It can be a highly effective method for understanding the underlying causes of this fear and developing individual strategies to cope with it.
During a therapy session, the therapist often encourages the patient to openly express their fears and anxieties. This typically involves understanding what makes people fearful about flying, what kinds of thoughts and feelings trigger this fear, and how they cope. Using this information, the therapist develops an individualized treatment plan that can help alleviate the patient’s fear.
Think Positive to Reduce Fear of Flying
Positive thinking can also help alleviate fear. Replace negative thoughts with positive ones during the flight. Remind yourself that the plane is safe, the pilots are trained, and they are under control. Also, focus on thinking about the positive experiences that await you at the end of the flight.
Fear of flying is manageable and alleviable, especially with appropriate strategies and assistance. Don’t let fear of flying prevent you from enjoying your trip. Remember, airplanes make life easier and offer opportunities to explore the world. So don’t hesitate to take the necessary steps to overcome your fear.
What is the fear of flying (aviophobia)?
Fear of flying is the anxiety and fear that arises when traveling by air. This fear can arise as a result of broader fears, such as fear of loss of control, being in enclosed spaces, or fear of heights, and can manifest with symptoms such as heart palpitations, shortness of breath, and excessive sweating.
What triggers fear of flying?
Many factors can trigger fear of flying. These may include a lack of knowledge about what will happen during the flight, generalized anxiety disorders, a previous traumatic flight experience, and a fear of losing control.
How can you overcome a fear of flying?
There are several different strategies for managing a fear of flying. These strategies include gaining information, gaining an understanding of how flying works, using relaxation techniques (e.g., meditation, yoga, or deep breathing techniques), and considering seeking professional help.
How can cognitive behavioral therapy (CBT) reduce a fear of flying?
CBT focuses on how a person perceives and responds to their fears and anxieties. This helps the therapist address the root of a person’s fears, understand them, and develop effective strategies to manage them.
How can someone with a fear of flying get help?
Someone with a fear of flying can consult a psychologist or therapist to manage their fear. Professionals can offer strategies and techniques to help the person understand and manage their fear of flying. Personal strategies, such as information gathering and practicing relaxation techniques, can also be used.
