How to Cope With Flight Anxiety

Fear of flying is a type of anxiety disorder. This disorder encompasses many fears, including fear of heights, crowds, small spaces, lack of control and even fear of terrorism. If your fear of flying stems from a specific, traumatic event, your best course of action may be to see a psychologist or therapist. If your fear is caused by a more general sense of anxiety, you may be able to overcome or cope with your fear by using some cognitive coping strategies.

Things You'll Need

• Bag with activities such as puzzle books, novels or knitting

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Instructions

• 1

  Identify your particular fears. Are you afraid of heights? Claustrophobic? Do your fears stem from the fact that you have no control of the airplane? Being aware of your particular fear will help you cope during a flight.

• 2

  Talk to your doctor regarding your anxiety. She may be able to prescribe medication that can relax and calm you during your flight.

• 3

  Reassure yourself about the safety of the airplane. Most fears of flying are not actually due to fear that the airplane will crash. Pilots are well trained, airplanes are equipped with backup systems and the aircraft goes through extensive maintenance prior to flying.

• 4

  Reduce your caffeine intake prior to flying. Also, cut back on sugar. Caffeine and sugar make it more difficult for your body to relax.

• 5

  Arrive at the airport early. Leave yourself plenty of time to check in, get through security and arrive at your gate in order to avoid elevating your heart rate. While waiting at the gate, practice some relaxation techniques.

• 6

  Bring a bag with some activities to do on the flight. A book of puzzles, a novel, knitting or other small projects will help to distract you.

• 7

  Introduce yourself to the pilot or flight attendants when you board the plane. You may mention to the flight attendant that you have fear and anxiety while flying.

• 8

  Accept the symptoms of your flight anxiety. When you begin to feel nervous or anxious and exhibit symptoms such as sweaty palms or rapid breathing, accept your discomfort. Tell yourself that it is OK to be nervous and that you can handle the symptoms.

• 9

  Breathe deeply to alleviate anxiety. Inhale deeply. You should feel your stomach expand. Hold your breath for about three seconds. Exhale slowly.

• 10

  Relax and provide yourself with some distraction. Once you have accepted your anxiety and alleviated the symptoms somewhat through breathing techniques, find a distraction. Read a book or magazine or listen to music.