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Understanding Fear of Flying: The Surprising Nuances and How CBT Can Help

By Debra Kissen

When you think of a fear of flying, the most common image that likely comes to mind is someone terrified of the plane crashing. While this is one possible core fear, fear of flying is far more nuanced than people often realize. To offer effective Cognitive Behavioral Therapy (CBT) treatment, it is essential to first uncover the unique core fear driving the individual’s anxiety.

Surprisingly, fear of flying can fall into one or more of the following distinct categories, each requiring tailored treatment approaches.

1. Fear of Losing Control or Having a Panic Attack

Some individuals are less concerned about the flight itself and more about their internal experiences while flying. These individuals might fear feeling trapped, unable to escape the confines of the plane, or losing control of their actions. Thoughts such as, “What if I try to open the emergency exit or do something dangerous?” drive their anxiety. The fear of experiencing an inescapable panic attack at 30,000 feet can make flying feel like an unbearable situation.

2. Fear of the Final Moments Before a Crash

For others, the core fear lies in those imagined moments of terror before an actual crash. It’s not just the idea of the plane going down but the vivid, emotional imagery of realizing there are moments left to live. This fear can be compounded if the person is flying alone, imagining being without loved ones during such a catastrophic event. The sense of isolation and helplessness in this imagined scenario becomes the central fear to address.

3. Fear of Death and Its Implications

Another group of individuals experiences fear of flying as part of a broader fear of death. These individuals may worry about everything they will miss out on if they die, or the hardship their death would bring to their family and loved ones. The thought of “leaving everything unfinished” adds a layer of existential anxiety to the fear of flying.

4. Discomfort with Turbulence and the Unnaturalness of Flight

For some, fear of flying is driven by a physical discomfort with turbulence or a sense that flying is inherently unnatural. The idea of being trapped in a “metal can” thousands of feet above the ground feels deeply unsettling. The sense that something so heavy should not be able to fly adds to their discomfort and fuels catastrophic thinking during flights.

How CBT Treats Fear of Flying

CBT is a highly effective approach for addressing fear of flying, regardless of the specific core fear. Treatment typically involves three main components:

1. Psychoeducation

The first step in treating fear of flying is helping individuals understand the nature of their fear and the physiological responses associated with it. For example:

  • Understanding Anxiety: Explaining the fight-flight-freeze response and how the body’s alarm system can misfire in situations where there is no real danger.
  • Learning About Flight Mechanics: Providing education on how airplanes work, the purpose of turbulence, and the safety measures in place during flights. For those with a fear of the plane crashing, understanding the low probability of such events can help reduce catastrophic thinking.

2. Cognitive Therapy

Cognitive therapy focuses on identifying and challenging inaccurate or catastrophic thoughts that fuel anxiety. For example:

  • Challenging Catastrophic Beliefs: A therapist might help a client question the likelihood of their feared scenario, such as “If I panic, will I really lose control and open the emergency exit?” or “Is turbulence actually a sign of danger?”
  • Reframing Thoughts: Replacing catastrophic predictions with more balanced, evidence-based beliefs, such as “Planes are designed to withstand turbulence, and it’s a normal part of flying.”

3. Exposure Therapy

Exposure therapy involves gradually confronting feared situations in a controlled and systematic way to reduce anxiety over time. For fear of flying, exposure might include:

  • Imaginal Exposure: Visualizing aspects of flying, such as sitting on a plane or experiencing turbulence, while having a panic attack and feeling out of control.
  • Virtual Exposure: Using simulations or videos of flights to desensitize clients to the experience.
  • In Vivo Exposure: Gradually progressing to actual flights, starting with shorter, less intimidating trips and building up to longer journeys.

Moving Beyond Fear

Understanding the specific core fear behind someone’s fear of flying is essential to creating a targeted and effective treatment plan. By combining psychoeducation, cognitive therapy, and exposure therapy, individuals can challenge their catastrophic beliefs, desensitize themselves to their fears, and ultimately reclaim the freedom to travel with confidence.

If fear of flying is holding you back, know that with the right tools and support, it’s possible to overcome this anxiety and take to the skies with a sense of calm and control.

Dr. Debra Kissen is a licensed clinical psychologist and the CEO and founder of Light On Anxiety CBT Treatment Centers....

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