Recent tragic airplane accidents have left many feeling anxious about flying. While it’s natural to experience some apprehension, a true flying phobia can keep you from showing up for important moments in your life—whether that’s attending your daughter’s out-of-town wedding, making it to a crucial work meeting, or finally taking the vacation of your dreams. If your fear of flying is holding you back, here are ten practical strategies to help you move past your anxiety and regain your freedom.
1. Remember the Statistics
Flying is one of the safest modes of transportation. Statistically, you have a greater chance of being struck by lightning or even attacked by a bear than being in a plane crash. Air travel is highly regulated, and pilots undergo rigorous training to ensure passenger safety.
2. Reframe Turbulence
Turbulence can feel like the plane is out of control, but in reality, it’s similar to a boat moving over waves. Air pockets and wind currents cause minor bumps, but modern aircraft are designed to handle them with ease.
3. Educate Yourself on Airplane Safety
Understanding how airplanes work and the numerous safety measures in place can help ease fears. Learning about turbulence, air traffic control, and aircraft maintenance can provide reassurance.
4. Practice Relaxation Techniques
Deep breathing, meditation, and progressive muscle relaxation can help reduce physical symptoms of anxiety. Try box breathing—inhale for four counts, hold for four counts, exhale for four counts, and hold again for four counts.
5. Challenge Catastrophic Thinking
Fear often stems from worst-case scenarios. When anxious thoughts arise, ask yourself: “What’s the evidence that this will happen?” and “What’s the more likely outcome?” Reframing your thoughts can reduce panic.
6. Start Small and Build Up Exposure
If the thought of flying overwhelms you, try gradual exposure. Begin by watching videos of flights, visiting an airport without flying, or taking a short flight before committing to a long-haul journey.
7. Get Engaged in the Flight Experience
Actively plan how you will engage your mind during the flight. Curate a selection of entertainment, such as podcasts, audiobooks, or a compelling novel that captures your attention. Engaging your brain in a purposeful and structured way can help shift focus from anxiety to enjoyment.
8. Inform the Flight Crew
Letting a flight attendant know you’re anxious can be helpful. They are trained to assist nervous passengers and can offer reassurance throughout the flight.
9. Consider Professional Help
If fear of flying significantly impacts your life, cognitive behavioral therapy (CBT) or exposure therapy can be highly effective. Light On Anxiety offers specialized treatment programs designed to help individuals overcome flight anxiety using evidence-based techniques. Our clinicians can help you retrain your brain to manage anxiety effectively so you can regain your freedom to travel.
10. Try Medication or Natural Remedies
For some, anti-anxiety medications (prescribed by a doctor) or natural supplements like lavender or magnesium can help ease pre-flight jitters. Always consult a professional before trying new treatments.
You Deserve to Live Life on Your Own Terms
If fear of flying is stopping you from experiencing life fully, remember that support is available. You don’t have to let fear dictate where you can and cannot go. With the right tools, knowledge, and mindset, you can take to the skies with confidence and reclaim the freedom to travel wherever life takes you.