A fear of flying afflicts at least 25 million Americans, according to CNN Money staff writer Rob Lenihan in his article, “Fight high-flying fears.” Symptoms of a fear of flying include discomfort when hearing plane noises, claustrophobia when the door shuts, needing alcohol or sedatives in order to fly and stressing over the flight for days, weeks or months in advance. Overcome your fear of flying through classes, preparedness or relaxation techniques.
Take a Course
If you experience an extreme fear of flying, consider paying for a program that helps you learn to calm your anxiety. Most of these courses use guided imagery, breathing techniques and common-sense information about the mechanics of an airplane.
One of these programs is the Connecticut-based SOAR, which was established in 1982 by airline pilot and licensed therapist Captain Tom Bunn. SOAR programs include video or audio instruction, a private counseling session and unlimited group phone sessions.
SOAR programs start at $199, as of 2010, for videos. Phone time with Captain Tom Bunn starts at $60 for 20 minutes, according to the SOAR website.
Prepare for your Trip
For some fliers, knowing what to expect during the flight can help calm their fears. Take time to learn about the plane on which you will be flying. If you understand how the plane can continue to fly, even in the worst of circumstances—such as if the engine fails—you might be less likely to panic about the possibility. You can also learn about what is behind the noises during take-off and landing and what causes turbulence.
Most airlines let you choose your own seat before boarding. While an exit row is more spacious, it is not the best place for those with a fear of flying, because of the responsibility it requires during an emergency. However, you can choose a seat close to the exit row so you feel comfortable about getting out quickly in case of an emergency. You can also select an aisle seat to avoid claustrophobia.
Breathing Exercises
When you are on the plane and feeling uneasy, use a breathing technique to calm yourself. Start with roll breathing, which uses your lungs to their full capacity. Place your left hand on your stomach and right hand on your chest, focusing on how you are breathing. Inhale through your nose and exhale through your mouth. Take eight to 10 deep breaths, then move on to the second step of roll breathing. Start by inhaling into your lower lungs, then continue inhaling into your upper chest. Your abdomen will fall along with your left hand, while your right hand will rise. Exhale slowly through your mouth, making a quiet “whoosh” sound. As you release the breath, focus on pushing the tension out of your body.
This exercise works well if you practice it before your flight. Once you get used to it, it could provide you with a quick relaxation tool in the air.
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