While news of plane crashes is heartbreaking, they are few and far between, and it’s important to remember that air travel remains the safest mode of transportation. According to the National Safety Council, the odds of dying in a plane crash are roughly 1 in 11 million—significantly lower than the 1 in 101 chance of a fatal car accident. Despite these reassuring statistics, many travelers struggle with a fear of flying. To help anxious flyers manage their fears, Harris Stratyner, Ph.D., a New York City-based psychologist of Stratyner & Associates, who treats anxiety and phobias, shares strategies for overcoming fear of flying.
Gradual Exposure to Flying
Start by watching flight videos, then visit an airport, and eventually take short flights to build confidence. Some airlines offer fear-of-flying courses with simulated flight experiences.
Practice Relaxation Techniques
- Deep breathing: Try the 4-7-8 breathing technique (inhale for four seconds, hold for seven, exhale for eight).
- Progressive muscle relaxation: Tense and relax different muscle groups to reduce anxiety.
- Meditation and mindfulness: Focus on the present moment and cultivate nonjudgmental curiosity in your present-moment experiences (e.g., sensations in the body, thoughts, and emotions) to calm anxieties.
Understand the Science of Flight
Knowledge can be incredibly empowering. Airplanes are designed with safety as their top priority, and modern aviation technology is highly advanced. Understanding flight mechanics, like how a plane generates lift and why turbulence is harmless, can help alleviate anxiety. When you know that flying is statistically safer than other forms of transportation, it can calm your nerves.
Talk to the Crew
Pilots and flight attendants are trained to handle nervous passengers and often go out of their way to reassure you. Let them know you’re anxious, and they can provide tips or additional support. Sometimes, having someone acknowledge your fear can make you feel more in control. Knowing there are professionals at hand can instill trust in the process.
Avoid Stimulants Before the Flight
Caffeine and sugar can heighten your anxiety levels, making it harder to stay calm during the flight. Opt for herbal teas or water instead of coffee or soda. Avoiding alcohol as well can help maintain a clear mind and prevent a hangover, which could worsen your nervousness. A balanced diet can keep your body in a more relaxed state.
Bring Distractions
Prepare entertainment, like movies, books, or podcasts, to distract you during the flight. Keeping your mind busy can prevent you from focusing on your fear. Engaging in an activity you enjoy can make the time pass faster and make the experience less daunting. The more immersed you are in something else, the less you’ll think about the flight.
Channel Your Inner Pilot
Watch cockpit videos or flight simulations to feel like you’re in control. Understanding what pilots do can make the experience less mysterious and more fascinating.
Listen to a Guided Hypnosis or Relaxation Track
Hypnosis apps or YouTube videos can help you change the associations you make with flying, allowing you to associate flights with relaxation instead of fear.
Travel With a Supportive Companion
Having a trusted friend or family member with you can provide emotional support and reassurance. Sharing your fear with someone who understands can make the experience feel less isolating. They can help redirect your attention and provide comfort when you start to feel anxious. A comforting presence can reduce the sense of vulnerability you may feel.
Focus on the Destination
Instead of focusing on the journey, shift your attention to the excitement of your destination. Visualize the fun or relaxing time you’ll have once you land, whether it’s a vacation or a reunion. This shift in perspective can make the flight feel more like a necessary step rather than an overwhelming hurdle. Keeping your goal in mind helps keep fear at bay.
