How to Overcome Your Fear of Flying
The fear of flying is one of the most common phobias among adults. This could be due to the recent more publicized incidents involving planes. But whether it stems from past experiences, a natural human reaction to new and unusual stimuli, or something else entirely, the fear of flying is genuine for many people. If you’re one of them, read on for some helpful tips on overcoming your fear of flying and returning to the skies again.
What triggers flying anxiety?
The first step to conquering your fear of flying may be to identify the source of your anxiety. A few typical human triggers are as follows:
information about flight accidents in general (such as watching a documentary about an accident);
acrophobia (fear of heights) or claustrophobia (fear of confined spaces);
viruses or aircraft cleanliness;
being concerned about having a panic episode in flying;
fear of taking off or landing.
How to deal with panic attacks on a plane?
Once you’ve identified your triggers, you may start looking for relaxing methods to lessen your anxiety. In the days leading up to your trip, it’s crucial to make an effort to relax your body. Some techniques you can try include yoga, meditation, or soothing music.
Directly during the flight, you can try the same techniques and add a few more:
Deep breathing technique. Start your deep breathing exercise as soon as you notice yourself becoming anxious. Soothing your neurological system will assist in reducing your stress and worry. Because you’ll be taking slower breaths and holding your breath until you take your next deep breath, this also helps prevent hyperventilation.
Distract yourself. Watch television or movies during the flight. Flip through the magazines or download music, audiobooks, and meditation apps to your phone in advance. It can be easier to ignore your uncomfortable surroundings if you have something to do during the travel. You can enjoy the flight more if you make yourself as comfy as possible.
Different fear from real danger. If your body feels anxious, it does not mean that you are really in danger. Feeling anxious can make you think that everything is wrong. Telling yourself that you are not in danger, that you are just alarmed, can save you from a possible panic attack. Pay attention to when the feeling of fear is just anxiety. This will help you determine what you should take action against and what you can avoid.
Cognitive behavior therapy (CBT). People who have a fear of flying have found success with this kind of therapy. The most effective therapies incorporate some kind of exposure.
You may develop a phobia of flying if you find that you become worried before a scheduled flight or experience panic once you are on the aircraft. You can consult a medical practitioner or a mental health expert. They will be able to guide you through effective coping skills.
If you don’t have that option, you can simply listen to a CBT audio session in the Sensera app to help you sort out your fear and relax before your flight. It might also be beneficial to establish a support network once you’ve made an effort to get over your fear of flying. Talking about these emotions shouldn’t make you feel ashamed because they are pretty common.
The author of this article is a therapist from the the Sensera app. Sensera is a daily 10-minute self-therapy app. It’ll help you to cope with various mental problems (anxiety, self-esteem, and relationship issues). Feel better with CBT audio sessions and exercises. Download now to become happier!