Fear of flying is a phobia or anxiety complex characterized by an intense, persistent fear of being on an airplane due to a perceived threat of dying, getting hurt, or the airplane crashing. Fear of flying is thus a type of specific phobia that can affect people subjectively in varying degrees.
- Learn the facts about flying
One method to deal with it is to learn the facts about flying. Flying is statistically the safest transportation option available. In fact, your odds of getting into a car accident on the way to the airport are higher than your odds of dying in a plane crash.
Furthermore, there are many other things that can go wrong while flying that make it much more dangerous than people think: turbulence, for example, causes injuries and even deaths on planes every year.
The chances of turbulence affecting any individual flight are extremely small, but they still happen—and when they do happen, they can cause serious injuries or even death.
Another thing people don't realize about flying is that there's plenty of room on airplanes for everyone who needs it. Even if your flight is full and you have a very large body size (or multiple people traveling with you), there will be space for all of you in an airplane seat—even if it means sitting next to someone else. So don't worry about this as a reason for being afraid of flying!
- Stop trying to control the uncontrollable
When we're afraid of flying, we tend to do everything in our power to control the uncontrollable. We may plan out every detail of our trip and over-prepare for any situation that might arise. But the truth is, we can't control everything, and that's okay.
It's okay because when we try to control everything, it just makes us more afraid. It puts us in a position where if something does go wrong (and it will), then we've got nothing else left but to panic. If you've ever had a panic attack before, then you know how debilitating it can be.
So instead of trying to control everything, take a deep breath and let go of that desire to control things you can't really control anyway. Then focus on what is within your control: your attitude! A positive attitude will help keep fear at bay and allow you to enjoy the journey.
- Use relaxation techniques
One way to relax when you're on an airplane is by using breathing exercises. You can practice deep breathing, where you breathe in through your nose for four counts and then out through your mouth for eight counts. This will help you focus on one thing at a time, which can help with anxiety and panic attacks.
Another way is by practicing mindfulness meditation. This involves focusing on the present moment instead of worrying about the past or future. It's easy to do while flying because there are no distractions like smartphones or TV shows; all we have is our thoughts in this moment right now!
It may take some practice before these techniques become second nature, but they'll definitely help improve your overall experience when traveling by air!
- Exercise regularly
Exercise regularly! It may sound counterintuitive but exercise has been shown time and time again as being an effective way at managing stress levels which in turn helps us deal with anxiety related disorders such as fear of flying!
If done correctly (not too much or too little), exercise can help reduce stress levels by increasing endorphins which make us feel happier overall – thus reducing anxiety symptoms like those associated with fear of flying!
- Try hypnosis and other forms of therapy
Hypnosis is one of the most effective ways to treat fear of flying. In fact, studies have shown that it can be as effective as medication when it comes to treating this phobia. And unlike medication, it doesn't come with any side effects or risks for addiction.
It's also a great option for people who don't want to take medication but still want professional help dealing with their fears.
Other therapies like cognitive behavioral therapy (CBT) can also be effective in treating anxiety disorders like fear of flying because they teach patients how to manage their emotions while also teaching them rational responses to situations that trigger panic attacks or bouts of anxiety such as those caused by fear of flying.
- Ask for help from your doctor or a therapist
When you're afraid of something, it's natural to want to avoid it. But sometimes the best thing to do is face your fear head-on by getting professional help. That's why talking with a doctor or therapist can be a great way to deal with your fear of flying.
Therapists and doctors will help you understand what causes your fear and how it could affect your life in the future. They'll also work with you on ways to cope with your fear so that it doesn't get in the way of important things like family vacations or business trips.
If you've never been in therapy before, don't worry! Many people are hesitant at first because they think it will be difficult or uncomfortable—but really, therapists are there for you! They're trained professionals who have dealt with similar problems before and can help guide you through them as well.
- Make sure you are well-rested before your flight
According to recent studies, a lack of sleep can make you more anxious in general, which can lead to higher levels of fear when it comes to traveling by air.
The reason for this is pretty simple: when you're tired, your brain isn't functioning at its full capacity. So even if you manage to fall asleep during your flight, it's likely that you'll still wake up feeling groggy and out of sorts—you won't be able to think clearly or make decisions quickly.
And when we're stressed out or confused, our bodies release more adrenaline and cortisol (the stress hormone). This can cause us to feel an immediate rush of fear—and these feelings can stick around even after we've woken up!
In order to avoid this situation, make sure that at least eight hours before your flight (or longer if possible), you get enough sleep so that when it comes time for takeoff, you're feeling rested and ready for whatever comes next!
- Meditation
If you're suffering from aerophobia, or a fear of flying, meditation might be the key to helping you overcome it.
Meditation has been shown to reduce stress and anxiety, and can improve your overall mental health. Aerophobia is a type of anxiety disorder that causes people to fear flying. When you're anxious about something, your heart rate increases, which means that the flight itself will probably cause an increase in your heart rate as well. This is where meditation comes in: it can help slow down your breathing, which will help reduce your anxiety during the flight and keep your heart rate down.
In addition, meditation can help you focus on something else while you're in an unfamiliar situation like an airplane. This can help take some of the fear out of being on board an aircraft—you may even start to enjoy it!
- Look at pictures of planes in flight, or watch documentaries about aviation, to get used to the idea of flying.
When we're scared of something, our brains don't always have an accurate response. The fear can be very real and unpleasant, but in reality, it may not be rational or even accurate.
Looking at pictures of planes in flight is one way to help your brain understand that it's really safe to fly! This can help you reduce your anxiety about flying or even cure you of it altogether.
The more you do this, the stronger your feelings will become about how safe it is to fly. You'll feel less scared and more relaxed during the flight itself.
- Use positive affirmations like, “I am safe”
One way is to use positive affirmations like, “I am safe.” This means that you tell yourself that you are safe, and this will help your mind believe it.
You can try this when you're on a plane: say the affirmation in your head over and over again for about 10 minutes before takeoff.
While you're doing this, try breathing deeply and focusing on your breath moving in and out of your lungs. Then once the plane has taken off, do the same thing until about 30 minutes after landing.
When you're ready to board another flight, repeat the process once more—before takeoff and then again after landing. If this method works for you, try doing it once every time before boarding or disembarking from a flight!
We all want to avoid being tied to our seats on an airplane, but it is often easier said than done. The tips outlined here are meant to help you be prepared when you are traveling on an airplane and can greatly reduce the risk of travel related anxiety.
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