How to Fight the Fear of Flying

Air travel is one of the safest modes of transport -- and yet an estimated 10 percent to 25 percent of the U.S. population experiences a phobia of flying -- according to the American Psychological Association. Whether your fear is caused by a bad experience with turbulence, watching media coverage of air disasters, claustrophobia or an underlying panic disorder, understanding the root of your fear and building a solid trust in airplane safety are important steps to overcoming what is for some sufferers -- a severely limiting condition.

Instructions

Long-Term Strategies

• 1

  Learn the facts about airplanes and aviation. Understanding what causes turbulence and how airplanes fly can help negate unfounded, irrational fears. Knowing the FAA's airline safety rules may help you place greater trust in the safety of your plane, its crew and air travel in general.

• 2

  Enroll in a fear of flying course. Choose a program run by fully trained professionals, using proven methods, to successfully treat aviophobia. Some courses use flight simulators to expose participants to aspects of flying they find fearful, and culminate in participants taking a short flight to put into practice what they have learned. Contact your nearest airport or airline, to discuss the availability of courses in your area.

• 3

  Work with a therapist who specializes in treating phobias. Cognitive behavior therapy (CBT) and systematic desensitization (SD) are among the behavioral strategies used to successfully treat phobias. CBT teaches you how to replace unhelpful, panic-inducing thoughts, while SD involves visualizing the situation you fear, while in a state of complete mental and physical relaxation, until eventually you can replicate this in real life.

• 4

  Face your fear of flying. One way to overcome fear is to face it head on. However, do not push yourself too far too quickly. Start with very short flights, preferably in a large plane to reduce the sensation of turbulence.

Short-Term Strategies

• 5

  Drink plenty of water before and during the flight to avoid anxiety-causing dehydration. Avoid coffee and other drinks containing caffeine, as these have a stimulating effect and may leave you feeling jittery. While it may be tempting to calm your nerves with a pre-flight glass of wine, be aware that alcohol can give way to anxiety when the sedative effects wear off.

• 6

  Arrive at the airport early. Give yourself time to proceed through check-in calmly and deliberately. If you find yourself waiting, use this opportunity to practice relaxation techniques, such as deep breathing.

• 7

  Inform air staff of your phobia at check-in or as you board the plane. Do not feel the need to hide your fear, as suffering in silence will only add to your anxiety. Most air crews are trained to manage fearful passengers, and will be able to offer support, guidance and reassurance.

• 8

  Request a seat at the front of the plane, where you will feel less turbulence.

• 9

  Practice deep breathing at regular intervals, or if you feel yourself starting to panic. Inhale deeply from low down in your belly through your nose, feeling your stomach expand as you breathe in. Exhale slowly and evenly through your mouth, feeling your stomach muscles contract as air leaves your body.