Aviophobia, or the extreme fear of flying, is a particularly difficult fear to get over. In today's day and age, that fear is conditioned by news stories of plane crashes and documentaries around plane crashes. Statistics show that the odds of a plane crash are one for every 1.2 million flights. A person's chances of perishing in a plane crash are 1 in 11 million, whereas the chances of dying in a car accident are 1 in 5,000.
Experts believe that this phobia is something that can be broken if a person is constantly exposed to air travel. But then this could be difficult for people who don't have regular access to flying. But there are a few things that you can do to reduce your anxiety before flying.
1. Recognize your fear
If you have a fear of something, the first thing you have to do is to come to term with it. This will allow your brain to process how to handle your anxiety in a better way. Try to pinpoint the reason behind your fear: are you afraid of mechanical failure? Do you fear flying over a large body of water? Making note of your exact fear can help you quell your flying anxiety.
2. Educate yourself
A lot of people fear flying because they have been exposed to news coverages of plane crashes and accidents. But the truth is that flying is a much safer mode of transport than traveling by road. Educate yourself about how a plane works. Knowing the statistics of plane-related accidents will make you relatively calmer before flying.
3. Make it a point to understand what turbulence is
Turbulence is something a lot of flights face. It's something that is unavoidable. The sudden dips can increase your anxiety, so learning about the ins and outs of turbulence can help keep you from getting over-anxious on a flight.
4. Practice 'freefalling'
Turbulence can be uneasy because you are experiencing a sudden fall or a 'free fall'. You can practice freefalling before alighting a flight. Conde Nast says: "Ask a friend to take one step up on a flight of stairs with you; now turn around so that you’re both facing the floor, and put your arms around each other. Now jump down to the floor together." The sensation of this is similar to freefalling. This may help you cope with turbulence better.
5. Focus on your end destination
If you are heading for a vacation, make that your focus. Visualizing your end destination will make it easier to cope with your flight anxiety. You can even print out a picture, and carry it with you. Having a picture or a video of your destination can help you focus on something else other than your anxiety.
6. Create and listen to a calming playlist
Do you have a few songs that will instantly calm you down? Then you should consider listening to it before and during your flight. If you don't have a list like that, it would be recommended to create one. Listen to the playlist when you're having a good time, or when you are completely relaxed. Associate happy thoughts to the tracklist. This will distract you from your anxiety.
7. Test out a few breathing exercises
Breathing exercises can calm an anxious brain. When you focus on your breathing, you're making your mind focus on what is technically an involuntary action. But because you are making a conscious effort to focus on your breathing, your mind will actively calm itself to concentrate on your controlled breathing.
8. Avoid alcohol and coffee before and during your flight
If you think that a cup of coffee or alcohol will calm your tense nerves before a flight, then think again. Alcohol and caffeine increases our blood pressure. This will invariably make you anxious and stressed. Sip on water and concentrate on your breathing instead of self-medicating yourself.
9. Arrive a few hours before your flight
We generally arrive a few hours before our flights to check-in. But if you are anxious about flying, then get to the airport a few hours before your check-in time. This will help you assess your anxiety before you alight the plane. Your mind will be in a better state to handle a flying anxiety if you brace yourself beforehand.
10. Go to your happy place
Tapping into your oxytocin supply will make it a lot easier to get through the flight. The happy hormone will help you keep calm during the flight. Think of things that make you happy: cuddling your pet, or a favorite holiday memory will get you to your happy place in no time.
11. Inform the flight attendants/co-passenger about your phobia
If you are flying alone, then don't shy away from expressing your fears to the people on your flight. We're not saying make an announcement on the PA. Rather, talk to a flight attendant about your fears and anxieties. If your sitting next to someone, keep them informed about your fear of flying. If you still need help, the people you speak to will lend a hand.
12. Ask for an aisle seat instead of a window seat
Sitting by an airplane window is fun for a lot of people. But that isn't the case for many. When you book your tickets, ask for an aisle seat. Even though you won't enjoy the view, per say, you can enjoy your journey without the anxiety of flying looming over you.
13. Keep track of the flight
When the pilot makes the estimated time of arrival, make a note of how many hours you have until the end of your journey. This is a great way of getting through your flight. This is a technique that is used in Alcoholics Anonymous: If you can get through one day, then the next will be easier to handle. The same goes for a flight. If you can handle half an hour of a flight, then you will be able to get through the next. Some planes even have onboard flight tracking, so you could use that to keep checking on your arrival time.
REMEMBER:
If you feel like your fear of flying is affecting other parts of your life, please seek professional help. A therapist will be able to better guide you through a phobia.
