The fear of flying paralyzes millions of people each year. In fact, more than 50 percent of air travelers experience symptoms consistent with a fear of flying, according to a study performed by the Department of Experimental-Clinical and Health Sciences at Ghent University and published in a 2008 issue of Depression and Anxiety. The dizziness, sweaty palms, confusion and fear that accompany a fear of flying can be combated with relaxation techniques that you practice before setting foot on the plane.
Visualization
Visualization can help you look past your current fear to the rewards you'll reap when you land. Close your eyes, and take some time to think about why you are flying. Imagine the look on your family member's faces, or the successful presentation that you'll give. Remember that the plane is simply a mode of transportation to get you to something better. In fact, you can download an iPhone application that walks you through visualization exercises on the plane, reports the Chicago Tribune.
Deep Breathing
Breathing deeply is a relaxation technique that can be applied to any time you feel anxiety. Breathing regulates your heart beat and can make you feel more in control of the situation. Sit back, and breath in slowly for two counts, and out for two counts. The next breath, breathe in for three counts and out for three counts. Continue increasing the counts for each breath until your breaths are steadied and you feel more relaxed.
Rationalization
Your fear of flying likely stems from a fear of crashing or losing your life. But this is a largely irrational fear. The National Transportation Safety Board only reports five commercial airline accidents in the U.S. from 2005 to 2010, only three of which were fatal. You are more likely to get in a car accident than you are to be on a crashing plane. Repeat the statistics to yourself while on the plane, stopping your irrational thoughts and filling them with more rational ones.
Progressive Muscle Relaxation
Psychology Today recommends progressive muscle relaxation techniques to gain control over your body and mind and feel better about flying. Starting with your left hand, tighten it for 30 seconds and then relax it. Move to your right hand, then left bicep and right bicep, and so on, until you've tensed all of your major muscle groups. As you tense, focus on the sensation. It will help to keep your mind off of your fears, and when you're through your body will feel relaxed and more in control.
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