If you’re planning to jet away, but the thought of flying leaves you cold and seeking alternative holidays closer to home, you may have aerophobia, better known as the fear of flying.
For one thing, you are not alone. There are millions of people – including 25 million US citizens according to the latest research – have a fear of flying. The solution for most is to stay grounded and opt for destinations that can be accessed by road or rail.
If you are determined to beat this often complex fear, here are a few tips and solutions that can help lessen the impact.
Discover the root
The specific cause can be wide and varied from past experiences, such as experiencing turbulence during a flight. Other triggers that doctors have uncovered can include the fear of taking off and landing, news stories about crashes or terror-related incidents, and negative thoughts of potential incidents during a flight, such as a fire.
If you are determined to overcome the fear, why not write down all your feelings and potential triggers you notice, before, during and after the experience. It will help you build a picture of why it’s happening and what the body and mind are going through. Such first-hand accounts can then be actioned on by seeking expertise from a psychologist or your family doctor.
Considerations before traveling
Reducing your anxiety before you even step into an airport, let alone getting on a plane, can be helped by a few solutions.
Selecting the right seat can be a monumental game-changer. Rather than being cooped up in the middle of a plane, choose a seat nearer the front as possible, as turbulence is often felt at the back of the plane. Also, avoid being located over the wings.
If your fear is linked to claustrophobia, then, if the budget allows, consider booking an aisle seat or if the plane offers business or first class consider those as they afford you more legroom.
Travellers have spoken of developing pre-flight routines to help calm their nerves. These can include adopting relaxation and breathing techniques, listening to music, reading or simply taking a walk. Be mindful to pack things such as a good book, headphones, earplugs and even sleeping tablets if you want to either distract or sleep your way through a flight.
One pre-flight solution that may work is ‘exposure therapy’. This is the gradual exposure of planes to calm the anxiety and helps tweak the brain in tackling such matters with confidence.
During The Flight
When you are boarding, it might well be a point to alert the cabin crew to your fear of flying, as flight attendants will pay extra attention to those that require reassurance.
You can adopt several breathing techniques, meditate, distract yourself by talking to your fellow passenger, or read a book. You can download films, podcasts, and even games to your electronic devices to keep your mind active.
Medical advice suggests avoiding the likes of alcohol or sugar as they may only intensify the anxiety coursing through your body on the flight.
After The Flight
As Air New Zealand states: “Smile! You did it! Congratulate yourself for facing your fear and making headway in getting comfortable with discomfort.
“Reflect on the outcome rather than the anticipation. Your flight landed successfully, and you managed your anxiety.”
There are also many courses that are laid on by airlines to enable passengers to overcome their fears of flying. British Airways, for example, lays on a full day course which includes talks by pilots and a psychologist about the psychological aspects of aerophobia (fear of flying), the mechanics of fear, and how best to deal with anxiety and feelings of panic.
The day concludes with an actual flight on a BA jet aircraft, lasting 30 minutes. Passengers are accompanied by a team of pilots, cabin crew and psychologists with the normal operating BA pilots and cabin crew.
During the flight, an extra pilot on the flight deck gives a running commentary explaining all the various phases of the flight and just what is happening. All with the aim to help people overcome their fear of flying.
Andy Probert is an independent journalist who writes about global travel news, airlines, airports, and business. His work has appeared globally on the BBC, and in many national newspapers and magazines.
