Whether you want to fly for business or pleasure, you may experience anxiety about taking to the skies. Purdue University's Cooperative Extension Service notes that 9 percent of Americans suffer from a phobia of flying known as pteromerhanophobia. Symptoms can include sweating, a rapid heartbeat and trouble breathing while you're flying or even thinking about taking a flight. Use basic techniques to reduce the nervousness so you'll be able to use this mode of transportation without worry.
Step 1
Educate yourself about airplane safety to ease your concerns about flying. In an article for ABC News, anxiety disorder specialist Dr. Reid Wilson notes that learning about airplane regulations and technology that allows the vehicle to safely take off, land and withstand turbulence may make you feel less anxious about the flight.
Step 2
Change your eating and drinking habits to avoid foods that can make your anxiety symptoms worse. MSNBC suggests steering clear of foods and beverages that contain caffeine, such as coffee, that may over stimulate your brain and increase your nervousness. Stay hydrated, however, since the website notes that dehydration may aggravate your feelings of fear.
Step 3
Practice relaxation techniques to calm yourself when you're about to fly or feeling anxious about flying. HelpGuide.org recommends such methods as meditation and deep breathing. Relax your muscles to reduce stress by tensing and releasing one muscle group at a time.
Step 4
Distract yourself while you're on the flight to keep your mind from dwelling on concerns that make you feel anxious about flying. MSNBC suggests choosing an activity that will occupy your mind, such as watching the in-flight movie, reading a book, listening to music or working on a crossword puzzle.
Step 5
Find a support group to discuss your anxiety about flying with others who share your fear and may have found practical solutions that can help you. MayoClinic.com notes that you can join a group in your community or an online discussion (see Resources).
Tips and Warnings
- Tell the flight crew about your anxiety so they can help make you more comfortable or understand why you're acting agitated during the flight. If turbulence worries you, for instance, MSNBC suggests asking for a seat toward the front of the plane when you check in since the flight will feel rougher toward the back of the plane.
- Talk to your physician or a mental health professional if you're unable to reduce your nervousness about flying because an anxiety disorder can lead to additional health issues. MayoClinic.com notes that the disorder can cause such conditions as insomnia, depression, substance abuse and digestive problems. A professional can discover the root of your anxiety and devise a treatment plan that may include medication or cognitive behavior therapy, for example. Avoid testing your anxiety reducing techniques on a long flight since you may not be ready for the trip. MSNBC recommends taking a test trip on a short flight and selecting the largest plane available since the ride will feel smoother than it would on a smaller craft.
