How to Overcome the Fear of Flight

Many individuals who board airplanes do so with some amount of fear. Some experience only mild "butterflies," whereas others experience severe anxiety. This anxiety can stem from one or more areas, such as lack of control, fear of heights and claustrophobia (fear of enclosed spaces). Overcoming the fear of flight is a complicated process that requires time and multiple strategies. Fortunately, many people learn to control their fear to varying degrees through the use of helpful techniques.

Instructions

• 1

  Admit that you are afraid and try to pinpoint exactly what about flying makes you scared. Ask yourself whether you are afraid of crashing, being confined, not being in control or some other factor associated with flying. Consider the timing concerning your fear. Determine whether you are afraid during the days leading up to a flight, the minutes or hours just before the flight, the takeoff, the flight itself or the touchdown.

• 2

  Talk to a licensed counselor about your fear and strategize together about how to deal with it.

• 3

  Refrain from watching or reading news about plane crashes. These events are very rare and are unlikely to happen to you. Watching the news and reading stories about crashes fuel your anxiety.

• 4

  Practice relaxation techniques such as focused breathing, visualization and muscle relaxation prior to the times when you usually become afraid as a preventive measure. Focus your breathing by breathing slowly and thinking "in" slowly as you inhale and "out" slowly as you exhale. Visualize a scenario that counteracts the specific reason you are afraid. For instance, if you are afraid of the landing, visualize the plane landing smoothly and safely. Another alternative is to visualize yourself in your favorite, relaxing location. Perform muscle relaxation by tensing and then releasing the muscles in each part of your body, beginning with your toes and moving upwards.

• 5

  Talk to your doctor about taking medication that will ease your anxiety. Some anxiety medications are ongoing, whereas others are taken as needed.