Fear of flying, or aviophobia, is a common anxiety disorder that can significantly limit your travel and life experiences. Understanding and confronting this fear is crucial for regaining control and enjoying the freedom of air travel. Based on Dr. Martin N. Seif’s acclaimed Freedom to Fly Now Workshop, here are eight effective steps to help you manage and overcome your fear of flying.
1. Identify Your Flight Anxiety Triggers
The first step to conquering your fear is to understand what specifically triggers your anxiety. Is it turbulence, take-off, landing, enclosed spaces, or lack of control? Pinpointing these triggers allows you to proactively manage your anxiety when it’s less intense. By recognizing the specific aspects of flying that frighten you, you can begin to develop coping mechanisms tailored to those situations. Understanding your triggers is like identifying the enemy – it’s the first step in strategizing your defense.
2. Arm Yourself with Knowledge About Air Travel
Anxiety often thrives in the unknown. “What if” scenarios can escalate fear when fueled by a lack of understanding. Educating yourself about how airplanes work, aviation safety, and the realities of air travel can significantly reduce these anxieties. Learning about aircraft design, how turbulence is handled, and the rigorous safety protocols in place can replace fearful unknowns with reassuring facts. While knowledge won’t eliminate anxiety entirely, it provides a factual grounding to challenge catastrophic thoughts and manage your fear more effectively.
3. Acknowledge and Anticipate Pre-Flight Anxiety
Anticipatory anxiety, the worry experienced leading up to a flight, is often more intense than the anxiety felt during the flight itself. Recognize that this pre-flight dread is a common part of fear of flying and not necessarily an accurate predictor of your in-flight experience. Often, the reality of the flight is far less daunting than the imagined anticipation. By acknowledging and accepting this anticipatory anxiety, you can mentally prepare and avoid being overwhelmed by it before you even reach the airport.
4. Differentiate Between Fear and Actual Danger
Anxiety responses are designed to signal danger, but in the case of fear of flying, this alarm system is often triggered inappropriately. It’s vital to consciously separate the feeling of fear from actual danger. Remind yourself that anxiety can make frightening thoughts feel more real and likely, but feeling anxious does not equate to being in danger. Acknowledge that while your anxiety is very real and uncomfortable, you are statistically safe on an airplane, even when experiencing intense fear. Labeling your sensations as anxiety, rather than danger signals, is a crucial step in managing your fear response.
5. Challenge Your Anxious Common Sense
Anxiety is notorious for distorting rational thought. It can trick you into believing you are in danger when you are perfectly safe, leading to avoidance behaviors. Your gut feelings, when anxious, will often urge you to avoid flying. However, yielding to these feelings only reinforces your anxiety in the long run. To outsmart anxiety, consciously do the opposite of what your anxious feelings dictate. Fight the urge to avoid, and instead, embrace the discomfort that anxiety brings. This active confrontation, though initially challenging, is key to breaking the cycle of fear.
6. Understand Turbulence and Manage Anxiety During Bumps
Turbulence is a common source of anxiety for fearful fliers. To manage anxiety when turbulence occurs, educate yourself about what turbulence is and how airplanes are designed to handle it safely. Focus on managing your anxiety response rather than fixating on when the turbulence will end or its perceived severity. Remind yourself of the facts about airplane safety and turbulence, and concentrate on breathing techniques or other coping strategies you’ve learned. Remember, turbulence is a normal part of flying and not a sign of danger.
7. Communicate Your Needs to Fellow Passengers and Crew
Don’t hesitate to inform fellow passengers or flight attendants about your fear of flying and what helps you cope. Being open about your triggers and needs allows others to support you effectively during the flight. Clearly articulate what actions or reassurances you find most helpful. Whether it’s a comforting conversation, a distraction, or simply understanding silence, communicating your needs can create a more supportive environment and alleviate some of your anxiety.
8. Value Every Flight as an Exposure Opportunity
Exposure is a cornerstone of overcoming phobias, and each flight you take is a valuable opportunity for exposure therapy. View every flight as a step forward in retraining your brain to be less sensitive to flight-related triggers. With each successful flight, you are actively desensitizing yourself to the anxiety associated with flying, making subsequent flights easier. Celebrate each flight as a victory and acknowledge your progress in conquering your fear. Consistent exposure is key to long-term improvement and freedom from flight anxiety.
By implementing these eight strategies, you can take significant strides in managing and overcoming your fear of flying. Remember, conquering aviophobia is a journey, and each step you take is a step towards regaining your freedom to fly.
