Overcoming flight anxiety can be challenging, but there are self-help strategies that can help you manage and reduce your fear. Below are some self-help strategies to help you reduce your anxiety on flights. These tips on how to get over flight anxiety should be helpful for those whose symptoms are not severe or who want to try things on their own before pursuing therapy.
If your fear is severe and you would prefer to work on things with a professional who can tailor techniques to your specific background, or if you feel that a set time to work on this anxiety would be a good fit, feel free to contact me or schedule a consultation. Here is a start to conquer your anxiety on flights alone.
How to Get Over Flight Anxiety: Tips
Here are some steps you can take to help you learn how to get over flight anxiety. If you do not experience this phobia but have a companion that does, these can also be helpful.:
Flight Anxiety Before the Flight:
For many people, the worst part about anxiety on flights is the anticipation. These tips will help you get to the day of your flight without too much distress.
- Identify Your Triggers: Identify the aspects that trigger your fear. It could be turbulence, takeoff, landing, claustrophobia, or a fear of heights. Once you pinpoint your triggers, you can address them more effectively in the following steps.
- Educate Yourself: Learn about the incredible amount of duplicative safety measures and procedures involved in air travel. Understanding how airplanes work and the safety protocols in place can help alleviate some fears. Seeing flight safety statistics can also be comforting. Going to a site that shows all the planes currently in the air can also be reassuring.
- Gradual Exposure: Start with small steps to gradually expose yourself to flying. This could involve visiting an airport without boarding, watching videos of flights, or taking short domestic flights before attempting longer international ones.
- Join Support Groups: Consider joining support groups or online communities where you can connect with others who share similar fears. Sharing experiences and coping strategies can provide valuable support and encouragement.
- Stay Healthy: Prioritize self-care leading up to your trip. Get enough rest, eat nutritious meals, and avoid excessive caffeine or alcohol, which can exacerbate anxiety.
Flight Anxiety During the Flight:
Congratulations if you experience flight anxiety but have gotten on the plane. These self-help tips will help you get through.
- Use Breathing and Relaxation Techniques: Practice deep breathing exercises and relaxation techniques to help learn how to get over flight anxiety by managing fear. This can include progressive muscle relaxation, meditation, or the practice of mindfulness techniques.
- Visualize Positive Outcomes: Use visualization techniques to imagine yourself having a calm and enjoyable airplane ride. Visualize the entire journey, including takeoff, cruising, and landing, while focusing on feelings of relaxation and comfort.
- Distract Yourself: Engage in activities that divert your attention. Bring a book, listen to music, watch a movie, or converse with your travel companion to keep your mind occupied.
- Communicate with the Flight Crew: Inform the attendants about your flight anxiety. They are trained to handle anxious passengers and may be able to provide reassurance or guidance. Even saying “hello” to the pilots when you board can bring relief.
After the Flight:
While some people experience relief after they deboard, others experience residual anxiety and stress. For the latter, I suggest the following how to get over flight anxiety self-help tips:
- Address lingering stress by practicing self-care afterward. Get enough rest, enjoy activities, and spend time with loved ones. Engage in relaxation exercises to help reduce residual stress. Practice grounding techniques, such as focusing on your breath or using sensory objects, to help reconnect with the present moment and reduce any feelings of overwhelm.
- Reassess the Experience: Sometimes, people replay the experience, dissecting every detail and worrying about what could have gone wrong. Instead of dwelling on this, focus on the positive aspects of your trip or the sense of accomplishment you gained from facing your fear.
- Get Professional Support: If the anxiety persists and interferes with your daily life, self-help may not be enough. A therapist can help you process your feelings, provide coping strategies, and work with you to develop a plan for managing anxiety related to flying.
Self-Help FAQs
Here are the answers to some common inquiries I receive from people with this phobia:
Do I need to figure out what is causing my anxiety on flights?
No. While for some, the causes of their symptoms are obvious, such as pre-existing claustrophobia, a bad experience on a prior trip, or a fear of heights, many people don’t know why their fear started. In that case, you may be quite curious about why you developed this phobia, and therapy can often help uncover the reasons. Still, there is a lot you can do, including the tips on this page, that do not necessitate knowing why the phobia started in the first place.
Does anxiety on flights sometimes go away on its own?
In some cases, it does go away on its own, but self-help techniques or formal therapy can usually speed up that process. This is particularly true if you don’t fly a lot, so you have few opportunities to challenge your irrational or exaggerated beliefs. It is important to note that flight anxiety is much less likely to go away if you avoid flying altogether,
Can I take a short practice flight with others who have anxiety on flights?
Yes, I can refer you to some programs where you can go on a short trip to challenge your fear and others experiencing the same thing and want to learn how to get over flight anxiety. This can feel comforting and allows you to challenge your fear but for a controlled time. You should also realize that on any given airplane, a significant number of people experience flight anxiety.
Are self-help techniques enough?
Many people can conquer their anxiety on flights through self-help techniques. However, it depends on the severity of your symptoms, how long you’ve had them, and, to some degree, what is causing them. Usually, therapy speeds the process, and sometimes, therapy is necessary to help you learn how to get over flight anxiety.
These are some common questions people ask about anxiety on flights, but remember that you can contact me any time if you have other questions. Initial consultations are always free.
How to Get Over Flight Anxiety: Summary
Overcoming flight anxiety, also known as aviophobia, involves a combination of cognitive strategies, relaxation techniques, and gradual exposure to flying. Here is a summary of the information in this post and elsewhere in this site:
1. Educate Yourself About Flying
- Understand How Planes Work: Learning about the mechanics of flying, how planes are built for safety, and how turbulence is expected can help reduce irrational fears and anxiety on flights.
- Read About Airline Safety: Commercial air travel is one of the safest modes of transportation. Reminding yourself of this fact may help ease your anxiety on flights.
2. Cognitive Behavioral Therapy for Flight Anxiety
- CBT is highly effective for anxiety disorders. I can help you challenge irrational fears and teach you coping mechanisms to manage anxiety on Flights.
- Exposure Therapy: Gradual exposure to flying (e.g., visiting the airport, sitting in a plane while on the ground, etc.) can desensitize you to the fear over time.
3. Practice Relaxation Techniques
- Deep Breathing: Practice slow, deep breathing to calm your nervous system when anxiety arises. Inhale deeply for 4 seconds, hold for 4, and exhale for 4.
- Progressive Muscle Relaxation: Tense and release each muscle group in your body to alleviate physical tension caused by anxiety.
- Visualization: To distract your mind from anxious thoughts, imagine a peaceful scenario, like being on a quiet beach or walking in a calm forest.
4. Mindfulness and Grounding Techniques
- Stay in the Present: Mindfulness practices, such as focusing on sensations (what you can see, hear, and feel) during the flight, can keep you grounded and prevent anxious spiraling.
- 5-4-3-2-1 Grounding Technique: Identify 5 things you see, 4 things you can touch, 3 things you hear, 2 things you smell, and 1 thing you taste to refocus your mind.
5. Distraction
- Entertainment: Bring books, movies, music, or puzzles to occupy your mind during the flight.
- Engage with Fellow Passengers: Talking to someone can help distract you from your anxiety and make the flight more comfortable.
6. Prepare for the Flight
- Arrive Early: Avoid the added stress of rushing by giving yourself plenty of time to get to the airport and settle in before your flight.
- Choose Your Seat: Sit where you feel most comfortable, such as an aisle seat (for easy movement) or a window seat (to see outside).
- Bring Comfort Items: Having something familiar, like a travel pillow, blanket, or calming essential oils (lavender), can make you feel more at ease.
7. Limit Caffeine and Alcohol
- Avoid Stimulants: Caffeine can increase anxiety and make it harder to relax.
- Limit Alcohol: While a drink might seem like it will help calm your nerves, alcohol can actually heighten anxiety and lead to dehydration.
8. Enroll in a Fear of Flying Course
- Many airlines and organizations offer fear-of-flying courses that provide education, exposure, and therapeutic support. These courses often include simulated flights and expert advice to help you overcome anxiety on flights
9. Focus on the Destination
- Remind yourself why you’re flying. Focus on the excitement of reaching your destination—whether it’s a vacation, visiting family, or an important work trip. Keeping the end goal in mind can shift your focus from fear to anticipation.
How to Get Over Flight Anxiety with My Help
Remember that learning how to how to get over flight anxiety is a gradual process, and it’s normal to experience setbacks. Be patient with yourself and celebrate small victories. With persistence and the right strategies, you can gradually overcome your fear and make air travel a more comfortable experience.
You’ll need to challenge yourself with the techniques above and use gradual exposure (including flying) to see if they are working. One thing we can do in my office that may be hard to do on your own is guided visualization, a form of exposure that can help. Therapy can also help you gain new insights related to your flight anxiety and help you in other areas.
Please contact me or schedule a consultation if you find these and other flight anxiety self-help strategies insufficient or want to speed up the process. I can design treatment around your specific fears and triggers, and if you would like, I can be available to help with flight anxiety when you need me through my clinical specialties.
