Overcoming Fear of Flying: 7 Must-Know Hacks to Conquer the Height of Fear

With the daily increase in the number of news reports on flight crashes, there has also been a sharp increase in people reporting a major fear of flying. Whether it’s the reports that scare you or aerophobia- the fear of flying phobia, here are 6 quick and easy-to-follow expert overcoming feat of flying tips to get you going!

If 25 million of the US population gets over its extreme fear of flying, could you imagine how much more exploring there would be? Here’s your expert guide:

Why the Fear of Flying?

Before you ask us how, ask yourself why.

Is your fear of flying born from past experiences, stories told to you since you were a child, or the news? Knowing why will make it easier to find a definitive how that works for you.

Can’t figure out why you’re so afraid? Try talking to a therapist.

Exposure or Cognitive Behavioural Therapy

Exposure therapy can begin with small steps, like watching YouTube videos of plane take-offs, climbing to high places and looking below, and visiting an airport. By exposing yourself to the fear, you’ll gradually but successfully find overcoming fear of flying to be a reachable feat.

CBT is a much better and helpful option for most, as here you can get in touch with a therapist and voice your deepest, darkest fears of flying. There is no judgment involved, only a reframing of thoughts in a positive direction for a less anxiety-inducing flying experience.

Pro Tip: Avoid anxiety-inducing drinks like caffeine and alcohol, or having too much sugar at least 48 hours before the flight.

Since the fear of flying in an aircraft is enhanced during turbulence, explore How to Deal with Turbulence.

Grounding Techniques & Breathing Exercises

Trip coming up sooner than expected? If you have no time for therapy, try some grounding techniques. A great technique to reduce anxiety is using the ‘5-4-3-2-1’ technique, where you must:

• Name five things you see.
• Four things you can touch.
• Three things you heard.
• Two things you can smell
• One thing you taste

Another excellent step to take to overcoming fear of flying is to practice taking a deep breath in, holding it for some seconds, and letting it out. Focusing on breathing can help you forget your fear for a while.

Overcoming Fear of Flying by Educating Yourself

Most phobias are irrational fears and might stem from not having enough knowledge about the target fear. A great start to overcoming flying fears, to educate yourself on what happens to a flight during a thunderstorm, or by checking for statistics on flight safety.

You can also research more about security on the flight, security lists the aircraft must check before take-off permission is granted, and books with fear of flying pilot advice, written by them. A helpful show to add to your watchlist is City in the Sky.

Entertainment is the Key to Distraction

Put on a good show, some exciting music, or open a book, because why do you need to focus on the flight when you can just distract yourself? This tactic might not always help with overcoming fear of flying, but it’s a great start for those who lose focus on the whole world when they concentrate on one task.

You can also put on an eye mask and enjoy a luxury nap. Dreaming is any day better than thinking of a potential crash. Passengers can also focus on securing reservations at the best hotels online and all-inclusive online tour packages while on a flight to keep themselves distracted.

Talk to the Crew

Feeling nervous while traveling solo? You can get reassurance from the crew by asking them more about the journey, aircraft, or pilots. It’s also an excellent distraction strategy and the perfect opportunity to bond with strangers instead of focusing on the idea that your journey is going to be dreadful. As previously discussed, knowledge is the best way to alleviate anxiety.

Chill Out, Literally

It is a scientifically proven fact that reduced temperatures help people feel less anxious, as the body moves into a state of low energy, which requires one to be calm.

The parasympathetic nervous system slows down, including the digestion, ultimately leading to a lower production of anxiety-inducing hormones in the body. So, if you want to relax, take off the sweater and feel the AC breeze.

Hypnosis or Medication

Need something that presses the calm down button in your brain immediately? You can try hypnotherapy for fear of flying! Hypnosis has helped many travelers switch into a mode of calm as soon as they look at an object, focus on a sensation, or an image. You can visit an expert or listen to guided hypnotherapists on YouTube.

Fear of flying medication, like anxiety-reducing Diazepam or Alprazolam, can keep you drowsy enough through the journey, hence overcoming fear of flying.

Please note: Medication should only be taken on prescription, as it differs depending on the symptoms one faces. Hence, the best sedative for fear of flying isn’t the same for all.

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Summarizing A Quick Fix to Overcome Fear of Flying

Overcoming fear of flying or aerophobia is possible. Remember to use therapy, grounding techniques, medication as prescribed, and distraction methods during your journey.  

Educating yourself about the pre-flight security checks and learning more about a pilot’s perspective on flying can also help. Try hypnosis in extreme cases.

FAQs: Overcoming Fear of Flying

Can you get rid of fear of flying?
Yes, you can get rid of the fear of flying by exposure therapy or cognitive behavioural therapy. It’s a slow process, but it shows positive results at the end.

Can planes cause claustrophobia?
Yes, airplanes can trigger claustrophobia in certain people. The enclosed space, added to the pressure one feels during take-off and landing, adds to it.

What is the best sedative for fear of flying?
Some recommended sedatives for the fear of flying are medications falling under the benzodiazepines category, including diazepam and clonazepam. However, individuals should avoid such medication unless prescribed, as they can have unwanted side effects.

The fear of flying is called?
The fear of flying is called aerophobia.

How to get over fear of flying?
You can try therapy, medication, distractions, or calming techniques to get over the fear of flying.

How to overcome claustrophobia when flying?
You should always opt for aisle seats, usually in front of the plane, to feel better. You can also try therapy, medications, grounding techniques, and other relaxing exercises to overcome claustrophobia when flying.

What is the best natural sedative for flying?
Valerian root and melatonin act as great natural sedatives for flying.

How to survive long flights with anxiety?
You can try therapy, medication, and calming techniques to reduce anxiety on the plane. The body also feels less anxious when cold, so avoid thick clothing.

Find more Remedies by reading…

• Sleep on a flight like a baby, even with a crying baby on board, with this scientific sleep guide.
• Uncover hidden flight fees that all airlines are hiding to reduce your ticket prices!  
• Ace air travel with an Infant with these baby on board tricks.

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