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This article was co-written by Trudi Griffin, LPC, MS. Trudi Griffin is a licensed professional counselor in Wisconsin. She received her MS in Clinical Mental Health Counseling from Marquette University in 2011.
There are 15 references cited in this article that you can view at the bottom of the page.
This article has been viewed 11,914 times.
Do you want to go far away and see the world with your own eyes – without experiencing the panic of flying? If you have a fear of flying (aviophobia), there are many steps you can take to prevent its negative effects. Learning about this disease, using relaxation techniques, and planning your trip are all things you need to do to overcome your fears and be free to explore the world. The following information will be quite helpful in helping you feel more secure: the fatality rate when flying is only 1 in 11 million. That means the chance of your flight having an accident is only in the range of 0.00001%. [1] X Research Source
Steps
Equipping knowledge about aircraft
- In developed countries, the chance of a plane crashing is 1 in 30 million. [2] X Research Source
- The death rate from an auto accident is 1 in 5,000. This means that the most dangerous part of your flight is driving to the airport. Once you get to the airport, give yourself some encouragement. You have passed the most dangerous part of your flight.
- The rate of death from food poisoning is higher than a plane crash at 1 in 3 million.
- You can also die from a snake bite, a lightning strike, a hot water burn, or a fall out of bed. If you’re left-handed, your risk of using a right-handed device will still outweigh the risk of dying in a plane crash.
- You are more likely to die from a fall while traveling to a plane than sitting in a plane.
- The plane needs to reach a certain speed before it can take off. This is exactly why you feel that the plane is going too fast. Once the plane leaves the ground, you will no longer be aware of the plane’s speed.
- You will have tinnitus when the plane is moving up or down due to the change in air pressure.
- Some parts of the wing will move during flight. This is completely normal.
- It is only in rare cases that turbulence can cause injury, usually due to a passenger not wearing a seat belt or from being hit by a luggage overhead. Come to think of it, you’ve never heard that the pilot was injured due to turbulence, right? This is because pilots always fasten their seat belts.
- An airplane needs four forces to fly: gravity, drag, lift, and thrust. These types of forces are responsible for making the plane move as naturally and as easily as if you were walking. A pilot once said that “Airplanes are happiest when they fly in the sky”. You can learn more about these forces if you want to improve your knowledge.
- A jet engine is simpler than the one you’d normally find in a car or even in a lawn mower. In the event that one of the aircraft’s engines fails, the aircraft will continue to operate normally with the remaining engines.
Take control of your anxiety
- Many people experience anxiety as a result of their perceived control (or lack of control) in the face of a stressful situation.
- The important thing to remember is that it can take months for you to work through your fears and anxieties and for you to fully regain control.
- Breathe deeply and relax your shoulder muscles. Feel the relaxation of your shoulders. You can use this method for other muscle groups such as the face and legs.
- There are quite a few guided visualization exercises that you can purchase or even download to practice.
- Do this exercise 4-5 times to relax.
- Remember that breathing exercises may not completely ease your anxiety. Many recent scientific studies have found that this exercise does not bring tangible benefits. [12] X Research Sources Schmidt, N., Wopaway-Bickel, K., Trakowski, J. et al. (2000). Eliminating cognitive behavioral treatments for anxiety disorders: A review of the practicality of breathing training. Journal of Clinical Counseling and Psychology, 68(3), 417-424[13 ] X Research Sources Barlow, D., (20014) Anxiety Disorders: Nature and Treatment of Anxiety and Panic, New York: Guilford.
- You can search for similar therapy courses in your area. [15] X Research Source
- Home classes will allow you to control your own progress. And since you can retain course material, you’ll be able to enhance your learning by regularly reviewing the material.
- Some courses offer free weekly group phone consultations.
- Some classes will allow you to take part in a flight simulator. This class allows you to experience real flight without having to leave the ground.
- With expert guidance, you may eventually find that flying doesn’t have to be scary. While this is a rather stressful approach, it can be a way to help ease your flight anxiety.
- The same goes for watching the movie Flight or other movies about plane crashes or death flights.
Book a flight
Preparing for the flight
- The pilot on your flight will often have to spend hundreds of hours flying. They need to reach 1,500 flight hours before they can apply for a job at a major airline. [18] X Research Sources
- Drunk will make you feel worse, especially after the alcohol wears off.
- If you really need to calm down, you can have a glass of wine or a beer.
While on the flight
- Find anything that might help you. Think of flight time as the amount of time you spend doing the things you’ve always wanted to do or need to do, rather than simply a few hours of constant worry.
Advice
- Once you have a strategy to beat your fear of the day you have to fly, try to fly regularly. Forming the habit of flying will make flying no longer an isolated, scary event, but a part of your daily routine. Once you are familiar with the process, you will feel more comfortable. [20] X Research Source When you have the opportunity to choose between flying and riding, choose to fly so you can face your fears more. Remember, flying is safer than driving!
- Accept that you will not have control in certain situations, such as when traveling by plane. Risks are a part of life. You will never know what awaits you. Fear is caused by a state of anticipation, anxiety, and a desire to control the future. Once you’re comfortable with the idea that what needs to happen will happen, flying won’t interfere with your peace of mind.
- When flying, bring items that will entertain you and also help your brain think clearly. A pretty good method that many people use is to think about the question if you could go anywhere in the world, where would you choose and what would you do, however, if this doesn’t work, works for you, think about where you’re going and what you’re going to do there.
- Try to distract yourself to ease your fears by watching a movie or taking a nap.
- Carry a patch and motion sickness medicine with you in case you feel nauseous.
- Remember, the captain knows what he’s doing. Trust the crew! They had flown hundreds of millions of times before! Good luck!!
- Avoid looking out the window during takeoff and landing. Instead, think about something that distracts you, like what you plan to do after you land. However, do not fantasize too much because you also have to maintain your sanity in case of an emergency.
- Don’t put yourself in stressful situations like thinking, “What if I fall?” or similar, think of fun things or bring a notebook to write and draw.
- If you’re too scared, do the brace pose. This is a self-defence position in the event of a concussion and is often used in the event of an emergency landing. But if you are too scared, you can use it in the case of a normal landing.
- When the plane takes off, count to 60. When you count to 60, you’re already in the air!
Warning
- If you think you have severe anxiety, see a therapist to find the right treatment. You can also see your doctor so he or she can prescribe an anti-anxiety medication for you while you’re on the plane. There are many over-the-counter or sleeping pills that you can buy, but you should also see your doctor first for instructions on dosage and interactions with other medications.
This article was co-written by Trudi Griffin, LPC, MS. Trudi Griffin is a licensed professional counselor in Wisconsin. She received her MS in Clinical Mental Health Counseling from Marquette University in 2011.
There are 15 references cited in this article that you can view at the bottom of the page.
This article has been viewed 11,914 times.
Do you want to go far away and see the world with your own eyes – without experiencing the panic of flying? If you have a fear of flying (aviophobia), there are many steps you can take to prevent its negative effects. Learning about this disease, using relaxation techniques, and planning your trip are all things you need to do to overcome your fears and be free to explore the world. The following information will be quite helpful in helping you feel more secure: the fatality rate when flying is only 1 in 11 million. That means the chance of your flight having an accident is only in the range of 0.00001%. [1] X Research Source
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