The world is far smaller than ever, simply because we can easily jump on a plane to the other side of the world. In fact, you can even fly to places you've probably never heard of. But that doesn't take away from the fact that you're putting your trust in an airplane that literally flies above the clouds to get you from A to B.
Look, flying is safe; if it weren’t, it wouldn't be allowed. Yet, that doesn't mean it's not scary and even more terrifying for some people than others. If you break out into a cold sweat at the mere thought of flying, or your fear stops you from even heading to an airport, this guide to overcoming the fear of flying is for you. With help from top best-selling books such as 'The Mountain is You' by Brianna Wiest, you'll gain the confidence to face your fears and travel the world freely.
The fear of flying is more common than you think
The fear of flying, aviophobia, affects many people, with estimates from 20% to 30% experiencing some degree of anxiety or fear when it comes to taking to the skies. For many, this fear isn't just a slight concern but a deeper issue that can manifest in several physical and emotional symptoms. For instance, some people have panic attacks, a racing heart, and a sense of impending doom.
The problem is that air travel is more necessary than ever before. It's not just a convenience but often a necessity for both personal and professional reasons. Whether you're heading off on vacation to a far-off destination, a family reunion across the country, or business trips requiring frequent flying, the fear of flying can limit your ability to fully engage in opportunities that might otherwise add value to your life.
Understanding the fear of flying
A fear of flying can develop due to a range of factors totally unique to each person. However, some common ones include:
Previous traumatic experiences: One of the most common causes is having experienced a traumatic event related to air travel — a turbulent flight, a near-miss, or witnessing a plane accident (though rare). Even seeing a plane crash on the news can trigger anxiety.
Fear of loss of control: Flying can create a sense of helplessness due to your lack of control over the situation. Unlike driving a car, you're not in charge of the aircraft's operations. For some, this lack of control can cause significant stress, particularly for those who struggle with anxiety.
Fear of heights: A fear of heights is called acrophobia, which sometimes goes hand-in-hand with a fear of flying. Of course, when you're flying, you're high up in the sky, which can trigger vertigo, panic, or fear of falling.
Claustrophobia: Fear of enclosed spaces is claustrophobia. An airplane is indeed a confined space, and if you already struggle with claustrophobia, this can worsen during flights.
Media: While airplane crashes are extremely rare, watching them on the news or watching movies and documentaries about them can cause you to overestimate the actual risk of flying.
Pre-existing anxiety disorders: Aviophobia is often linked to other anxiety disorders, such as generalized anxiety disorder (GAD), panic disorder, or post-traumatic stress disorder (PTSD). Those already prone to excessive worry, panic attacks, or other anxiety-related issues may experience heightened fear when faced with the prospect of flying.
What does a fear of flying feel like?
It's extremely important to try and keep the risk of flying in perspective. Think of how many flights take off around the world every single day. When we hear of an incident, it makes the news because it's so rare. If they were common, plane incidents wouldn't make the news anymore. In fact, according to the National Safety Council, the risk of dying in an air crash is so small it's impossible to calculate.
Yet, these statistics don’t make the symptoms associated with flight anxiety any easier to handle. Let's take a look at some of the most common signs:
A racing heart: The body's fight-or-flight response releases adrenaline and other stress hormones, which increase heart rate in preparation for potential danger. For someone with aviophobia, this heightened heart rate can lead to feelings of panic, which can further worsen anxiety during the flight.
Rapid breathing: Anxiety often leads to shallow and rapid breathing, a condition known as hyperventilation. The results are lightheadedness, dizziness, or even tingling in the extremities, which may intensify fear or make the person feel like they're losing control.
Muscle tension: Muscle tension is another common response to anxiety. The body's muscles tighten as it prepares for action, leading to discomfort, headaches, and a general sense of physical unease. This tension is particularly noticeable in the shoulders, neck, and jaw.
Sweating: Increased perspiration, especially in the palms, feet, or forehead, is a typical response to stress. For some, this can make the experience even more uncomfortable and contribute to feelings of self-consciousness or embarrassment.
Nausea and digestive disturbances: The fight-or-flight response shuts down non-essential bodily functions like digestion, which can cause nausea, stomach cramps, or even the need to vomit. For people with aviophobia, this can be an overwhelming sensation during the flight, contributing to the overall distress.
Dry mouth and difficulty swallowing: The body's natural stress response can decrease saliva production, leading to dry mouth. This excessive dryness can make it harder for individuals with aviophobia to swallow or speak, further exacerbating feelings of discomfort.
Trembling or shaking: In some cases, the anxiety associated with flying can cause trembling or shaking in the hands or legs. This shaking can feel particularly distressing if the person is trying to maintain composure during the flight.
Effective strategies to overcome the fear of flying
Okay, so we've talked about why and what it feels like, but now let's get practical. How can you learn to overcome your fear of flying and start jetting off around the world? The most important thing to remember is that it takes time, and you shouldn't feel bad about that. Any fear is valid; just because other people aren't scared to board a plane doesn't mean your fear isn't important. However, if you continue to let it dictate your life, it will detrimentally impact what you can do.
So, let's look at some practical things you can start right now.
Education and understanding
One of the most powerful tools for overcoming any fear is knowledge. Understanding how airplanes work and the rigorous safety measures in place can help demystify the experience. Believe it or not, air travel is one of the safest modes of transportation, with strict regulations and regular maintenance routines ensuring passenger safety.
Why not listen to podcasts about the subject to find out more?
Learning about the physics of flying, how planes work, turbulence and the safety features of modern aircraft can help reduce irrational fears. You could even use a flight simulator or virtual reality tools. For instance, while air turbulence might feel terrible, it's actually extremely common, and pilots train to know exactly what to do from their first flying lesson. In fact, most pilots aren't perturbed by turbulence at all!
2 Gradual exposure
Gradually facing your fear can help desensitize you to it over time. You might think this is a little like risk-taking, but it comes with a big safety net.
Start by exposing yourself to flying-related situations in small steps, such as watching videos of flights, visiting an airport, or sitting in a stationary plane. Then, you might take short flights, slowly increasing the length of your travels and assessing your anxiety levels.
This process is known as exposure therapy, and it allows you to build confidence and reduce anxiety in manageable increments. Your first flight will be difficult, but it will get easier from there. You could even look at choosing an aisle seat rather than a window seat so you can’t see how high up you are. These are all coping mechanisms you’ll master over time that suit your needs the best.
In the best-seller, 'Feel the Fear and Do It Anyway,' Susan Jeffers talks about the success rate of gradual exposure because it helps you face a fear step-by-step rather than all at once. Doing this helps boost your confidence and reframes the thing that scares you.
"The only way to get rid of the fear of doing something is to go out and do it."
3 Breathing and relaxation techniques
Many people's fear of flying is linked to physical anxiety symptoms like shortness of breath or a racing heart. Deep breathing, mindfulness, and progressive muscle relaxation can be incredibly effective in reducing these symptoms.
Techniques like the 4-7-8 breathing method (inhaling for 4 seconds, holding for 7 seconds, and exhaling for 8 seconds) can help calm your nervous system and ease your fear.
Luvvie Ajayi Jones emphasizes the importance of relaxation techniques in her book 'Professional Troublemaker: The Fear-Fighter Manual.' She explains that when you feel anxious, stressed, or just doubting yourself, taking time for self-care, like deep breathing or meditation, is vital. This practice allows you to confront challenges with greater strength.
"I am not fearless. But I've learned to start pushing past fear because oftentimes, the fear itself is scarier than whatever is on the other side."
4 Cognitive Behavioral Therapy (CBT)
Cognitive Behavioral Therapy is a highly effective treatment for phobias and anxiety. CBT helps you identify negative thought patterns related to flying and replace them with more rational and balanced thoughts. It gets to the root cause of the issue, enabling you to move forward.
For example, if you fear that the plane will crash, CBT helps you reframe that fear by considering the statistical rarity of accidents and focusing on the safety features of modern air travel.
In 'The Mountain Is You,' Brianna Wiest discusses the power of CBT as a tool for personal transformation. She emphasizes that CBT can help identify and challenge the limiting beliefs and thought patterns that hold you back. She suggests that using CBT principles, along with self-awareness, can help you "climb" your personal mountains and create lasting changes in your life.
"Either way, mental strength is not just hoping that nothing ever goes wrong. It is believing that we have the capacity to handle it if it does."
5 Practice relaxation on the plane
Once you're on the plane, having strategies in place can help you stay calm. Focus on activities that keep your mind occupied, like listening to calming music, watching movies, or reading. Why not download a new series you've been wanting to watch and binge it while you fly? You could also try noise-canceling headphones so you can focus on your breathing and calm yourself down or while trying visualization methods.
Many people find that staying engaged in the flight helps distract them from their fear and look toward safe flying with ease.
6 Consider professional help
For some people, overcoming the fear of flying may require the intervention of a mental health professional, and that's okay. Therapists who specialize in phobias and anxiety can offer tailored strategies, and some even provide specialized programs for fear of flying. These programs might include a combination of exposure therapy, relaxation techniques, and cognitive restructuring, all designed to help you confront and manage your fears in a safe and controlled manner.
In fact, in her best-selling book, "Daring Greatly: How the Courage to Be Vulnerable Transforms the Way We Live, Love, Parent, and Lead," Brené Brown explains how seeking professional help is vital if you're struggling in dealing with vulnerability, shame, and emotional struggles. She highlights that asking for help is a courageous act, not a weakness.
"Vulnerability sounds like truth and feels like courage. Truth and courage aren't always comfortable, but they're never weakness."
7 Support systems
Traveling with loved ones, such as a trusted friend, family member, or partner who understands your fear, can provide emotional support on your next flight. Having someone who can offer reassurance and help you stay calm during the flight can make a huge difference.
Additionally, many airlines offer special support for fearful flyers, such as pre-boarding or access to a flight attendant who can check on you throughout the flight, whether long or short. So, don't be afraid to let the flight attendant know as you board the flight; they'll be sure to look after you.
8 Consider anti-anxiety medication
For those who experience intense anxiety, medications like Valium or Xanax might be an option. However, medications like these should only be considered after talking to a doctor or healthcare provider in person and ruling out all other options. Remember, medicating isn't a permanent option but can help in the short term.
Fight your fear and take to the skies with Headway!
The fear of flying doesn't have to dictate your life and stop you from seeing the world. In fact, overcoming the fear of flying is entirely achievable with the right knowledge, tools, and support. Who knows, you might eventually become a frequent flier!
While it's natural to feel anxious, fear can be managed and reduced with the right strategies, many of which you've learned in this article.
But there's more!
A great way to take a huge leap toward overcoming your fear is to download the Headway app and read 15-minute summaries of best-sellers on the subject, including "Daring Greatly: How the Courage to Be Vulnerable Transforms the Way We Live, Love, Parent, and Lead" by Brené Brown. There, you'll learn all the tips and tools you need to kick fear out of your life. Whether it's building self-confidence, practicing mental exercises, or understanding how your brain processes fear, Headway can guide you every step of the way and give you a hefty dose of encouragement.
The support and resources you need are just a tap away!
