It’s quite common to fear flying.
Known as aviophobia, this fear can transform traveling into a highly stressful and unpleasant experience.
Fortunately, there are effective strategies to manage and mitigate anxiety, ensuring a calm flight.
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Here are some strategies designed to alleviate your fear during your upcoming flight, keeping you engaged and providing coping mechanisms.
- Meet the pilot before departure
- Trust your travel companion
- Bring distractions for the flight
- Concentrate on various objects
- Educate yourself about the aircraft
- Try to sleep during the flight
- Choose your seat wisely
- Engage in conversation
Many individuals struggle with a fear of flying. Implement these tips for air travel and watch your anxiety diminish. (iStock)
1. Meet the pilot before departure
Captain Tom Bunn, a retired aviator and certified therapist, created SOAR, a program dedicated to helping individuals overcome their fear of flying since 1982. He has supported countless people in overcoming their anxieties.
Bunn recommends that clients attempt to meet the pilot during boarding.
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“Surrendering control is a significant hurdle, and by meeting the person in control, you form a connection with them,” Bunn explains. “You realize they’re real, not just a voice.”
2. Trust your travel companion
If traveling with someone, rely on them for additional support.
Prior to your journey, communicate your fears to them and share techniques that help soothe your anxiety. This way, they’ll know how to assist you during stressful moments.
Rely on your travel companions for support if you experience a fear of flying. Make your feelings known so they can assist you accordingly. (iStock)
Simply having a trusted companion nearby can provide a sense of tranquility.
3. Bring distractions for the flight
Focusing on distractions can help you forget that you’re on an airplane. Make sure to bring items that you enjoy and can engage with for extended periods.
For instance, downloading movies or TV shows onto your device beforehand can be a great way to pass the time during the flight.
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This can occupy you for much of the flight. Don’t forget your headphones!
Books, crossword puzzles, and coloring books also make for excellent travel companions.
Having downloaded movies and TV shows on your device can help the flight feel shorter. (iStock)
If you’re accompanied by others, consider bringing a card game to play together.
4. Focus on various objects
Utilizing breathing techniques and meditation exercises can significantly calm anxiety.
Bunn suggests a specific exercise he calls “5, 4, 3, 2, 1” to help lower stress levels.
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“This is an exercise where you start by finding something to focus on ahead of you,” Bunn shared. “Use that as your focal point.”
Count five things you observe, hear, and can touch, then move to four things, and continue down to one.
If you feel anxious while flying, focusing on your breath can help calm your mind. (iStock)
“This exercise takes about two minutes, and by the end, the stress hormones usually dissipate,” Bunn mentioned.
“The challenge with stress hormones is that when they begin circulating, they force your attention toward troubling thoughts. But by using the ‘5, 4, 3, 2, 1’ technique, you can clear your mind to focus on more positive aspects.”
5. Educate yourself about the aircraft
Understanding aircraft mechanics and safety protocols beforehand can drastically boost your confidence while flying.
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Research how planes operate and the myriad safety features designed to protect passengers. Familiarity can greatly ease your mind during travel.
Statistically speaking, the likelihood of a plane crash is extremely low, with odds of dying in a crash being approximately one in 11 million.
Familiarizing yourself with potential flying challenges, such as turbulence, can ease your anxiety during the flight. (iStock)
Turbulence, a prevalent concern among flyers, can sometimes lead to a rocky experience. Understanding its causes can help alleviate worry. Turbulence arises from shifts in air movement surrounding the aircraft. Generally, minor turbulence is quite common and typically harmless.
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Addressing your queries about flying will foster feelings of reassurance once you grasp the statistics and mechanics of air travel.
6. Try to sleep during the flight
Falling asleep on a plane can pose challenges, particularly when you’re anxious. However, certain strategies can assist in making sleep attainable.
Scheduling your flight during early morning or nighttime can facilitate sleep, as you’ll be more fatigued and the cabin will be dimmer.
Sleeping on a flight can be tough, but if you succeed, it makes the journey feel shorter. (iStock)
Consider bringing a travel pillow and blanket for added comfort. An eye mask can also be useful to block out light.
Additionally, if you have headphones, playing calming sounds on your phone may help you drift off to sleep.
7. Choose your seat wisely
To ensure you have a variety of seating options, book your flight well in advance.
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Seating towards the back of the aircraft can be noisier and more disruptive, as passengers frequently pass by to access restrooms.
In contrast, seating in the front portion of the plane usually offers a quieter, more serene experience.
Book your flights well in advance to maximize your seating choices. (iStock)
Opting for an aisle seat might provide you with a greater sense of freedom compared to a window seat, which may feel confining.
If traveling in a group, booking early ensures you can sit together for added comfort.
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Remember that some airlines may charge extra for seat selection, but doing so could be worth it to ensure you sit next to friends or family.
8. Strike up a conversation
Chatting during the flight can significantly ease anxiety.
If you’re traveling with friends, engage in quiet discussions to avoid disturbing other passengers.
If you’re flying solo, you might find yourself next to another lone traveler open to conversation, which could lead to a new friendship.
Engaging in conversation can keep you occupied, making the journey seem shorter.
Kimber Crandall contributed reporting.
