Statistically speaking, flying is one of the safest ways to travel, yet it is also one of the most commonly feared methods of travel. This can manifest in any number of ways, from mild anxiety to a full-blown phobia that makes it impossible for a person to even board a plane.
This can mean missing out on memorable trips abroad, or even be a career-limiting problem for executives who are unable to partake in international business events.
Here’s a look at what causes fear of flying (aviophobia), and some practical steps that can help to overcome it. If you would like some more tailored and in-depth advice, you may wish to work with a Harley Street therapist who will be able to identify and work through any deeper causes of your phobia.
Why does flying trigger fear?
The fear may simply be triggered by a disproportionate concern about the risk of an accident or incident while flying, which may come from a negative past experience, or from seeing media reports about air disasters. The fear may also be the result of related phobias such as claustrophobia, fear of heights, or fear of crowded spaces.
The fear starts in the mind but triggers a physical reaction in the body as the ‘fight or flight’ instinct kicks in and adrenaline is released. This raises the heart rate, causes rapid shallow breathing, tense muscles, shaking, dizziness and sweating. In severe cases, the symptoms may lead to a panic attack.
Practical steps to overcome fear of flying
Acknowledging your fears
You may have developed the habit of denying or avoiding facing up to your fear, but the first step to overcoming it is to be honest with yourself. Phobias are very common and they can be successfully treated, either with self-help techniques or working with a professional.
For example, a therapist may teach how to challenge irrational thoughts and replace them with factual information. They may also teach you relaxation or visualisation techniques.
Planning smaller stages
Most people with phobias understandably avoid a trigger situation, but this means that they never have the opportunity to discover it is harmless or less terrifying than they imagine. Some people may benefit from gradual exposure to the feared situation.
If even the thought of flying sends your blood pressure soaring, take baby steps by watching videos of planes, passengers, cabin crew, or by talking to family and friends about their recent positive or neutral experiences of flying.
You might progress by visiting an airport and viewing the takeoff area without planning to board a plane. Progress to taking a short domestic flight, and book well in advance to get the seat of your choice, such as an aisle seat that will allow you to get up and stretch your legs easily, or a window seat where you can distract yourself by looking outside.
Arrive at the airport early and plan a familiar and reassuring activity, such as listening to a favourite podcast or audiobook, or some soothing music.
Reach out to others
Having a friend or family member with you is helpful, but if this is not possible, reach out to the cabin crew with a friendly smile and mention you are feeling nervous: they will be trained to reassure anxious passengers.
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