Today, flying is the fastest and easiest mode of transportation; however, many are terrified at the mere thought of getting on a plane. Why happens? How can we combat this anxiety?
This fear can range from nervousness when entering the plane to a panic attack that ends up discouraging us from booking any flight, even if it means losing many job opportunities or fulfilling a dream vacation.
Anxiety should never get in the way of making the most of our lives. How to cope with this fear of flying?
Fear of flying, or aviophobia, it is characterized by extreme aircraft avoidance, or anything associated flying, including airports. Someone with severe aviophobia could organize their life to avoid flying and thus feel safe.
It is important to learn what triggers the anxiety associated with flying (for some it may be turbulence, for others the noise on the plane …). A good knowledge about airplanes, how they work, what causes the sounds we hear during flight, why we experience physiological sensations like blocking our ears, and how the crew is trained for their job can really help us understand that we are in good hands, in one of the safest transports that exist.
Learn about the fear of flying
There are many online and offline resources that we can use to learn about airplanes. Videos can be a good place to start where, for example, a commercial airline captain is introduced explaining what happens during takeoff and landing, and why turbulence is uncomfortable but safe. You can learn what really happens when the seat belt sign comes on and many other things.
Other sources of anxiety
Often times, the fear of flying has underlying causes , such as fear of confined spaces (claustrophobia), fear of crowds (agoraphobia), fear of heights (acrophobia), or anxiety about not being in control.
It is important to address these anxieties from the bottom up, but knowing that they are there also enables us to better address them on an airplane. For example, if it makes you feel less overwhelmed, take an aisle seat.
Focus on controlling what you can
Try to control the things that are within your reach by eliminating related sources of stress as much as possible. Prepare as far in advance as possible. Make sure you have enough time to get to the airport and prepare your luggage properly, so you don’t have to deal with these kinds of problems.
Wear comfortable clothing to minimize the feeling of bodily discomfort, bring any medications you may need with you, and make sure to stay hydrated while on the plane.
Studies
Research has shown that high altitude hypoxia , which is a slight decrease in oxygen supply, may naturally increase feelings of anxiety, so while you are not in any danger, you may feel uncomfortable, as if you are under a threat.
A study published in 2008 in the journal Depress Anxiety suggested that some people could mistake this physiological effect for aviophobia, as their brains try to understand the feeling of anxiety by attributing the most immediate cause: flying.
In one way or another, anxiety is deceptive, so you shouldn’t allow it to take over and lead to a panic attack. This, however, does not mean rejecting anxiety and trying to pretend it doesn’t exist.
Embrace your fear
When the fear starts to grow, instead of pushing it away, start by accepting it. The initial fear is often much less severe and easier to quell than the subsequent pit of terror, experts say.
Jonathan Bricker, a psychologist at the University of Washington in Seattle, explains that anxiety tends to get worse as we try to get rid of it.
A 2017 study published in the Journal of Personality and Social Psychology . It also concluded that people who accept their negative emotions are less likely to develop mood disorders such as anxiety and depression.
Breathe
When you feel that anxiety begins to take hold, you should take immediate steps to prevent it from escalating. First, it can act directly on physiological symptoms, such as a racing pulse and shallow breathing. One way to do this is by learning some mindful breathing exercises. You have to pay attention to your breathing.
The Anxiety and Depression Association states that desensitization is a crucial step to overcome any persistent fear, so they emphasize that we must “value each flight”, since it allows us to perform a flight routine that does not justify feeling any anxiety.
We simply have to remember that overcoming any fear is a long and laborious process, and there will be good times and bad times. Enjoy the good and don’t let the bad take you back to where you started.
