Flying offers incredible opportunities to explore new destinations and connect with loved ones, yet for many, the thought of air travel triggers significant anxiety. Flight anxiety, or aviophobia, is a widespread concern, but it’s definitely manageable. With the right strategies and a shift in mindset, you can learn How To Handle Flying Anxiety and transform your travel experience into a more pleasant one. We consulted with Alex Raglon, LPC-A, a behavioral health therapist at Texas Health Dallas, to gain expert insights into practical techniques for managing flight anxiety and ensuring a smoother journey.
Understanding the Roots of Flight Anxiety
Raglon explains that flight anxiety often arises from a combination of factors. Fears of heights, a feeling of being out of control, or negative past experiences can all contribute to this anxiety. Flight anxiety manifests differently in individuals, involving both physical and mental reactions. Physically, you might experience symptoms like excessive sweating, a racing heart, and restlessness. Mentally, anxiety can lead to catastrophic thinking – imagining worst-case scenarios – racing thoughts, and heightened sensitivity to sounds and movements within the environment.
Dr. Alyson Smith, Managing Director of emotional health and well-being programs at Delta Air Lines, further clarifies the brain’s response to fear during flights: “The brain initiates a normal and protective release of chemicals when it perceives a frightening event. These chemicals are actually doing their job, preparing your body for perceived danger. This is why your heart rate increases, you might grip the armrest tightly, and your muscles tense up.” This physiological response is the body’s natural way of reacting to stress.
Raglon also points out that flight anxiety can develop or worsen as people age. Life experiences, particularly traumatic ones, and exposure to various stressors can shape our worldview, impacting our thoughts, emotions, and behaviors. As we accumulate life experiences, including what we see in the media, our perception of potential threats can intensify, contributing to the development of flight anxiety. The impact of terroristic events on society’s collective stress response to air travel is also a significant factor, Raglon notes.
“In my clinical practice, I’ve observed that flight anxiety often mirrors generalized anxiety patterns,” Raglon shares. “Individuals experiencing flight anxiety may unconsciously link unfamiliar events with pre-existing anxious feelings. This connection, while sometimes subconscious, can provide a sense of control or normalcy when they feel distressed or overwhelmed.” Understanding the underlying causes of your flight anxiety is a crucial first step in learning how to handle it effectively. Recognizing whether your anxiety stems from the airport environment, turbulence, or fear of emergencies allows you to develop targeted coping strategies.
Knowledge is Power: Educate Yourself About Flying
One of the most effective strategies for managing flight anxiety is education. Learning about the fundamentals of aviation, how airplanes operate, and the robust safety protocols in place can significantly reduce fear. Understanding that air travel is statistically one of the safest forms of transportation can provide substantial reassurance and help dispel irrational fears.
While turbulence can be unsettling, causing the plane to shake and rattle, it’s important to remember that “Turbulence is a normal part of flying and very rarely poses any actual danger or risk,” assures Smith. Despite how alarming it can feel, turbulence is almost never the cause of plane crashes, according to NPR reports.
However, knowing something rationally doesn’t always alleviate anxiety. This is where personalized grounding techniques become invaluable. Raglon often uses grounding exercises, such as the 5-4-3-2-1 technique, with her clients to effectively manage acute stress and noticeably decrease anxiety levels.
The 5-4-3-2-1 grounding technique is a straightforward yet powerful exercise for managing immediate stress and anxiety. It works by focusing your attention on your immediate surroundings and engaging your senses.
Here’s how to practice it:
- Five (5) Things You Can See: Look around and identify five distinct things you can see. This could be anything in your environment – a magazine, the seat in front of you, the overhead light, or the patterns on the carpet.
- Four (4) Things You Can Touch: Shift your focus to your sense of touch. Identify four things you can physically touch. Notice the texture – is it smooth, rough, soft, or hard? Pay attention to the temperature or any other sensations.
- Three (3) Things You Can Hear: Now, concentrate on your auditory senses. Listen for three different sounds in your surroundings. This could be the hum of the airplane engines, the voices of other passengers, or the chime of the seatbelt sign.
- Two (2) Things You Can Smell: Engage your sense of smell. Identify two distinct smells around you. This might be the scent of coffee, the faint smell of jet fuel, or even the artificial fragrance in the cabin.
- One (1) Thing You Can Taste: Finally, focus on your sense of taste. Identify one thing you can taste. This could be the taste of gum, a mint, the lingering flavor of your last meal, or even just the taste in your mouth.
Another surprisingly helpful grounding technique, especially during nighttime flights or turbulence, is looking out the window.
“Looking outside can really help when you’re experiencing turbulence,” suggests Delta Air Lines pilot Jared Hodge. “When it’s dark outside, the lack of visual directional cues can amplify anxiety. Seeing the ground or the horizon can help reorient you and reduce that disorientation-induced anxiety.”
Music therapy is another approach Raglon has found to be very effective in helping individuals manage flight anxiety.
“Music therapy is excellent for lessening anxiety and promoting emotional regulation,” she explains. “Research shows that music can influence the levels of stress hormones in the body, like adrenaline and cortisol. By reducing these hormones, music can alleviate anxiety symptoms. It serves as a distraction, redirecting the flyer’s attention away from negative or overwhelming stimuli.”
Consider creating a playlist of calming music, such as this curated playlist on Spotify, or selecting music that evokes positive memories and feelings for you.
Harness the Power of Positive Visualization
Building on the idea of positive associations, practicing positive visualization can significantly ease pre-flight jitters. Close your eyes and vividly imagine a positive flight experience. Picture yourself calmly boarding the plane, feeling relaxed and at ease throughout the flight, and safely arriving at your destination. Positive visualization is a powerful tool to reframe your mindset and cultivate a more optimistic perspective on flying.
Breathing and Relaxation Techniques for In-Flight Calm
Creating a calm and relaxed state is paramount in managing flight anxiety. Incorporate deep breathing and relaxation exercises into your flight routine to manage anxiety symptoms effectively. Focus on taking slow, deep breaths to soothe your nervous system. Meditation and mindfulness techniques can also be highly beneficial in centering your thoughts and reducing anxious feelings. For guided support, explore relaxation or guided meditation playlists, such as this one available on Spotify, and download them before your flight for easy access offline. Many airlines also offer similar relaxation playlists for free through their mobile apps.
Strategically Choose Your Seat
Your seat selection can play a role in your comfort level during a flight. If turbulence is a major trigger for your anxiety, opting for a seat over the wings is advisable, as this area of the plane typically experiences less motion during turbulence. Additionally, choosing an aisle seat can provide a greater sense of spaciousness and control, which can be comforting for some anxious flyers. Don’t hesitate to communicate your concerns to the airline staff; they may be able to assist you in selecting the most suitable seat available.
Gradual Exposure to the Airport Environment
For individuals whose anxiety extends beyond just being on a plane, gradual exposure to the airport environment can be a helpful desensitization technique. Start by spending time at airports without the pressure of having to catch a flight. Observe the flow of travelers, the routines of airport staff, and the general atmosphere. This gradual exposure can help your mind become more accustomed to the airport setting and reduce the associated stressors. Even simply picking someone up from the airport can be an opportunity. Arrive a little early, park, and spend some time inside the terminal, observing people and the environment, to familiarize yourself with the experience.
“I believe that exposing ourselves to our triggers is essential for a comprehensive self-assessment of progress,” Raglon explains. “As I often say in therapy, ‘If we avoid our triggers, we can’t accurately gauge our improvement.’” Facing your fears in a controlled and gradual manner can build confidence and reduce anxiety over time.
Avoid Experimenting with New Medications In-Flight
While some individuals may be prescribed anti-anxiety medication for flight anxiety, it’s crucial to avoid trying new medications or supplements aimed at relaxation for the first time on a flight.
“Flight attendants strongly advise against experimenting with new anxiety medications or sleep aids for the first time while on an airplane,” cautions Allie Malis, a flight attendant and representative for the Association of Professional Flight Attendants. Instead, consider traveling with a supportive friend or family member who can provide reassurance and help you talk through your anxiety.
Similarly, avoid excessive alcohol consumption at the airport bar before your flight. While it might seem like a quick fix to calm nerves, alcohol can actually exacerbate anxiety in many people.
Caffeine should also be limited, as it can increase jitteriness and heighten anxiety symptoms.
Post-Flight Self-Care and Reflection
For some, flight anxiety dissipates as soon as the plane lands, but for others, it can linger. If you find yourself still feeling anxious after a flight, prioritize post-flight self-care. Allow yourself time to relax and unwind. If you don’t have an immediate connecting flight, treat yourself to a comforting drink from your favorite coffee shop, connect with a friend or family member, or listen to calming music.
Take time to reflect on the positive aspects of the flight. Acknowledge your success in landing safely, perhaps note that the turbulence was minimal, or recognize your ability to manage your anxiety throughout the journey without spiraling.
Key Takeaways for Managing Flight Anxiety
Flight anxiety is a common challenge, but it shouldn’t prevent you from pursuing travel, exploring new places, or visiting loved ones. By incorporating these strategies into your travel routine, you can gradually learn how to handle flying anxiety, transforming it from a source of dread into a more positive and enjoyable experience.
“I always recommend seeking guidance from a licensed mental health professional if anxiety symptoms become overwhelming or if coping strategies you’ve tried in the past haven’t been effective,” Raglon advises. “However, it’s also important to remember that healthy fears and normal anxiety responses are valid and don’t necessarily have to be debilitating.”
Remember, you are not alone in navigating flight anxiety. With the right support, techniques, and mindset, you can confidently take to the skies and open yourself up to incredible adventures.
