Fearless Flying: 10 Practical Tips to Overcome Flight Anxiety
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According to Business Insider, about 40% of travelers do not enjoy flying, and around 3 percent refuse to fly altogether. From my experience as a frequent flyer, I know that somewhere between those figures are many people who have an inherent fear of flying to some degree and avoid it if they can. If you're one in that category, your anxiety about flying should not keep you grounded forever. There are many things you can do to prepare for your flight and manage your fears in-flight.
There can be several reasons contributing to your fear of flying. It could be a sole inherent fear or a combination of various factors. I've experienced a mix of both during my travels.
And while it's true that buying travel insurance might make you feel secure in case of a mishap, from my experience, knowing the basics of how an airplane works can alleviate much of the anxiety. Understanding what's happening during the flight can be incredibly comforting.
VIDEO:Ever wondered how to conquer your fear of flying? Join Captain Laura Einsettler in her "Travel Like a Pro" series as she interviews Captain Tom Bunn, a leading expert in overcoming flight anxiety. This video is packed with invaluable insights and practical tips that have helped countless individuals, including myself, transform their flying experience from stressful to serene. Captain Tom's methods are not only effective but also empowering, making it a must-watch for anyone looking to fly with confidence. Click play and discover how you can make your next flight a breeze!
1. Know the Plane
From my experience, knowledge is king when it comes to reducing your fears of flying. Understanding the particulars of how an airplane works can help your mind process things like turbulence, cabin noises, or pressure changes. For example, I was surprised to learn that turbulence rarely moves a plane more than a few meters up or down. Also, the statistics gained over millions of hours of air travel have shown that flying is the safest mode of transportation. In fact, the most dangerous part of your journey is driving to or from the airport. Knowing that even large wide-body jets can fly safely with just one engine should the other fail, thanks to advancements in engine and software technology, gave me a lot of confidence.
READ MORE: Tips on what to do if you miss your connecting flight
2. Know what causes Turbulence
Another crucial tip is to understand what causes turbulence. During my flights, I've noticed that knowing what those bumps are helped ease my mind. For example, I learned that during most encounters with turbulence, the plane only shifts up or down a few meters. And while severe turbulence is rare, knowing that I'm safe in my seat as long as my seat belt is fastened tight has always been reassuring.
3. Pick the Right Seat
Choosing the right seat can make a big difference in your comfort level. Personally, I prefer a window seat because I enjoy the view and it helps me feel more at ease. However, if you're more comfortable in an aisle seat or being nestled between two passengers in a middle seat, go for it. Also, seats in the middle of the plane generally feel the effects of turbulence less than those at the back. I've found that taking the extra time or even spending a bit more at booking to secure a preferred seat helps calm my nerves during the flight.
4. Meet the Crew
If you have time before your flight, consider meeting the pilot or first officer of your plane. I've done this a few times and found it incredibly reassuring. Interacting with the flight attendants, who are trained to help passengers through the process, can also be comforting. Knowing the folks responsible for your safety can make your journey smoother and more comfortable.
5. Practice Relaxation Exercises
In my experience, relaxation and meditation exercises are invaluable in reducing the fear of flying. I often imagine a peaceful, safe place by closing my eyes and focusing on this image. It's also easy to spiral into negative thoughts about what could go wrong with the plane, but I've found that practicing meditation and breathing techniques can distract from these worries. These exercises help me visualize the plane landing safely, which is a calming mental exercise.
6. Limit Caffeine and Alcohol Intake
Over the years, I've learned that caffeine and alcohol can exacerbate anxiety and make it harder to relax during flights. Caffeine, found in coffee, tea, energy drinks, and chocolate, can increase nervousness, raise heart rates, and cause jitteriness – all of which can worsen flight anxiety. I now opt for decaffeinated beverages or herbal teas like chamomile, lavender, or lemon balm, which help calm my nerves.
Alcohol might seem like a good way to calm nerves, but it can actually impair judgment and disrupt sleep, leading to increased anxiety. I've found that avoiding alcohol before and during flights helps me feel more in control and less anxious.
7. Play Music
Listening to music or audiobooks has been a great way for me to relax and distract myself during flights. I put on my favorite tunes or a good story, close my eyes, and let the calm wash over me. This practice lowers my heart rate and blood pressure, making the experience more pleasant.
8. Get Professional Help
If you find that these strategies aren't enough, seeking professional help can be incredibly beneficial. Fear of flying therapy sessions and workshops are available, and I've found that talking to a professional can provide specific techniques and tools to manage anxiety. There are specialists who can help you overcome your flying fears, and their guidance can be invaluable.
9. Explore More Resources
Knowledge truly is power, and reading up on the subject can provide reassurance. One book I found particularly helpful is "Soar: The Breakthrough Treatment For Fear Of Flying" by Captain Tom Bunn. This book offers comprehensive insights into the psychology of flight anxiety and practical steps to overcome it. Captain Bunn's experience in founding the SOAR program is evident, as he provides therapists with valuable tools to treat clients struggling with this phobia. The book also demystifies the mechanics of flying and offers tips on strategically planning flights and meeting the captain, which I've found particularly reassuring.
10. Focus on your Destination
One of the best ways I've found to combat flight anxiety is to focus on the excitement of my destination. Whether I'm heading to Washington DCA, New York LGA, San Diego, or Seattle SEA, thinking about the wonderful places I'll explore or the loved ones I'll see helps shift my focus from the flight to the adventure awaiting me.
These are just a few tricks I've used to get on the plane and reach my destination comfortably. However, the best remedy for overcoming the fear of flying is exposure. The more you fly, the more familiar it becomes, and the less anxiety you'll feel.
READ MORE: Pilot explains what happens during your flight
Overcoming your fear of flying may seem daunting, but with practice and persistence, you can conquer your anxiety and enjoy the freedom of air travel. By understanding the mechanics of flight, choosing the right seat, practicing relaxation techniques, and seeking professional help if needed, you'll be well on your way to soaring above your fears and embracing new adventures.
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