The fear of flying can affect people in a variety of different ways. Some people suffer from light anxiety during take off. Others may have a heightened sense of distress during the entire plane trip if any turbulence is felt. Apprehension may be caused by the safety conditions of flying, while others are apprehensive about the claustrophobic conditions of being in a small space. The fear of flying can cause someone to not take a job in a certain location, visit family members or take a much wanted vacation that other family members are looking forward to. Here are five ways to cope with the fear of flying:
Five Steps to Cope with the Fear of Flying
Step 1
Understand statistics. According to the Anxiety and Distress Institute of Maryland a person has a greater chance of getting injured in a car accident than in a plane accident. The odds of being killed in a plane accident are one in 4.6 million. The chances of being killed in a car accident are one in 125.
Step 2
Practice mediation when thoughts about the upcoming flight become overwhelming. Those getting ready to fly may take up rumination---when negative thoughts continue to go through a person's head and become overwhelming. The thoughts will continue over and over. Meditation, breathing techniques and even yoga can help take the mind off of negative thoughts. These techniques can also be used while waiting for take off or when the plane is in the air.
Step 3
Catastrophizing the event refers to continually thinking how bad the event will be. Recognize the fear of flying and specifically why the fear is there---being in a closed space, not having control or other reasons. Repeating the fear, yet challenge the fear itself. For example, "I am going to be very scared when the plane takes off, but once we are in the air I will be okay. I have done this before." Continually thinking positive thoughts yet recognizing the fear is a way to decrease stress.
Step 4
Speak with a doctor or psychologist about the fears. When a flight is scheduled a light antianxiety medication may be prescribed to help with relaxation. Schedule regular counseling sessions to overcome the fear. Continue treatment after the scheduled flight so you will be prepared for the next trip.
Step 5
Familiarize yourself with the airline and airport. Visit the airport and watch the schedules of departures and arrivals. Look at posters and advertisements of planes. Talk to flight crews or workers at the airport. Explain the anxiety you are trying to overcome. Practice breathing and relaxation techniques in the airport. Have a friend join you to help talking through any fears and stress.
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