Fear of flying, also known as aviophobia, is a common anxiety disorder that can significantly impact travel plans and overall well-being. While it’s natural to feel some apprehension about air travel, debilitating fear can be overwhelming. This guide provides a comprehensive approach to understanding and overcoming your fear of flying, drawing from personal experience and expert advice.
Landing on a hazy morning in Muscat, Oman. This photo was taken as a distraction from the overwhelming fear of flying.
Understanding the Fear
For many, the fear of flying isn’t just about the flight itself; it’s about the perceived loss of control, the unfamiliarity of the environment, and the potential for disaster. This fear can manifest as anything from mild anxiety to full-blown panic attacks. Years of experiencing intense fear, including graphic nightmares and in-flight panic, led to a deep understanding of this phobia.
The unsettling experience of being one of only five passengers on a large plane.
A Journey to Overcoming Fear
The journey to becoming comfortable with flying wasn’t overnight. It involved a multi-pronged approach, combining education, psychological techniques, and practical coping mechanisms.
Knowledge is Power: Educate Yourself
One of the most effective ways to combat fear is through education. Understanding the mechanics of flight, safety protocols, and the statistical reality of air travel can significantly reduce anxiety. Three books proved invaluable in this journey:
- Cockpit Confidential: This book, written by a pilot, demystifies flying by answering common questions and addressing concerns in a straightforward manner. It provides a reassuring insider’s perspective.
- Soar: The Breakthrough Treatment for Fear of Flying: This book delves into the psychology of fear, explaining the physiological responses to anxiety and offering practical coping strategies. It helped understand the root causes of fear and develop effective tools to manage it.
- The Easy Way to Enjoy Flying: Written by a former aviophobe, this book offers a relatable perspective on overcoming fear. It addresses specific anxieties related to different stages of flight, providing comfort and reassurance. Reading this book during flights provided immense comfort and helped reframe negative thoughts.
The breathtaking view of the Andes during a flight from Santiago to Rio de Janeiro.
Practical Strategies for Managing Fear
Beyond education, several practical strategies helped significantly reduce anxiety:
- Flight Radar 24: Observing real-time flight data on this website helped put things into perspective. Seeing the sheer volume of flights operating safely around the world highlighted the statistical improbability of an incident.
Taking off from the smaller Foz do Iguaçu airport in Brazil, demonstrating that smaller airports are just as safe as major hubs.
- r/fearofflying Subreddit: Connecting with others who share similar fears in this online community provided support and validation. Reading about others’ successful flights reinforced the fact that flying is safe.
- Positive Self-Talk: Consciously reframing negative thoughts and focusing on positive affirmations helped shift perspective and reduce anxiety. Even pretending to enjoy flying eventually led to genuinely feeling more comfortable.
- Mindfulness and Meditation: Utilizing meditation apps like Headspace, particularly the fear of flying program, helped calm the mind and manage anxiety before and during flights.
The Headspace app provides guided meditations specifically designed to address fear of flying.
- Medication: Over-the-counter motion sickness medication, like Dramamine or Benadryl, not only alleviated nausea but also induced drowsiness, helping to sleep through flights.
- Distraction Techniques: Immersing in technology – listening to music, reading, playing games, or watching movies – proved invaluable in diverting attention from anxious thoughts.
- The 30-Second Panic Rule: Allowing oneself a controlled 30-second period to panic, followed by deep breathing and relaxation techniques, helped manage overwhelming anxiety spikes.
- Visualization: Visualizing the destination and the positive experiences awaiting upon arrival helped shift focus from fear to excitement.
Flying on a small six-passenger plane, highlighting that even unconventional flights are statistically safe.
Conclusion
Overcoming a fear of flying is a journey, not a destination. It requires a commitment to understanding the fear, educating oneself, and implementing practical coping mechanisms. While the fear may never completely vanish, it can be managed effectively, allowing for enjoyable and stress-free travel. By embracing these strategies, it’s possible to transform a debilitating fear into a manageable challenge and experience the joy of flight.
Using technology as a distraction during flights can significantly reduce anxiety.
