Flight Anxiety Tips: What is Fear of Flying and Flying Anxiety?
Do you dread getting on a plane? Do you feel nervous or panicky before or during your flight? Do you avoid traveling by air because of your fear of flying?
If you answered yes to any of these questions, then you might have fear of flying or flying anxiety. Fear of flying is officially classed as an anxiety disorder that affects about 1 in 10 people. Flying anxiety is a term that describes the feelings of nervousness, worry, or discomfort that some people experience when they fly or think about flying.
Fear of flying and flying anxiety can have different causes and triggers for different people. Some common ones are:
- Fear of crashing or dying
- Fear of heights or enclosed spaces
- Fear of losing control or having a panic attack
- Fear of turbulence or bad weather
- Fear of terrorism or hijacking
- Fear of germs or illness
- Fear of the unknown or unfamiliar
- Past traumatic experiences or memories related to flying
Fear of flying and flying anxiety can have negative impacts on your life. They can limit your travel opportunities, affect your personal and professional relationships, and reduce your quality of life. They can also cause physical and emotional symptoms such as:
- Sweating, shaking, or trembling
- Palpitations, chest pain, or shortness of breath
- Nausea, vomiting, or diarrhea
- Dizziness, lightheadedness, or fainting
- Headache, muscle tension, or fatigue
- Insomnia, nightmares, or flashbacks
- Irritability, anger, or frustration
- Sadness, depression, or hopelessness
But don’t worry, there is hope. You can overcome your fear of flying and flying anxiety with some flight anxiety tips that we’ll share with you in this article. These tips will help you prepare for your flight, calm yourself during your flight, and cope with your triggers. They will also help you seek professional help or therapy if needed.
By following these flight anxiety tips, you’ll be able to:
- Reduce your stress and anxiety before and during your flight
- Increase your confidence and comfort when flying
- Enjoy your travel experience and memories
- Learn new skills and grow as a person
So, are you ready to take off and fly high? Let’s get started!
1. How to Prepare for Your Flight and Reduce Your Anticipatory Anxiety
One of the best flight anxiety tips is to prepare for your flight in advance and reduce your anticipatory anxiety. Anticipatory anxiety is the feeling of anxiety that you get by thinking about your fear before it happens. It can be worse than the actual fear itself.
flight anxiety tips
By preparing for your flight in advance and reducing your anticipatory anxiety, you’ll be able to:
- Feel more in control and less overwhelmed by your fear
- Avoid unnecessary stress and problems on the day of your flight
- Focus on the positive aspects and benefits of your trip
Here are some ways to prepare for your flight and reduce your anticipatory anxiety:
- Book your flight early and choose a seat that makes you feel comfortable. You might prefer a window seat if you like to see the view or an aisle seat if you like to move around. You might also prefer a seat near the front or the back of the plane depending on where you feel safer.
- Check the weather forecast and the flight status before leaving. This will help you avoid any surprises or delays that might increase your anxiety.
- Pack smart and light for your trip. Make a packing list and stick to it. Pack only the essentials that you’ll need and use during your trip. Pack some documents and copies of them like your passport, visa, flight tickets, travel insurance, hotel reservations, etc. Keep them in a safe and accessible place.
- Pack some items that can help you relax and distract yourself during your flight. These can include books, music, games, podcasts, snacks, drinks, etc.
- Arrive at the airport early and check-in online if possible. This will help you avoid any rush or hassle at the airport. You’ll also have more time to relax and get used to the environment.
- Go through security checks calmly and politely. Follow the instructions and rules carefully. Don’t pack anything that’s liquid, flammable, or sharp in your carry-on bag.
- Find a quiet and comfortable spot at the airport where you can sit and relax. Avoid crowded or noisy areas that might trigger your anxiety. You can also use the airport lounge or the prayer room if available.
- Do some relaxation techniques before boarding. These can include deep breathing, meditation, progressive muscle relaxation, visualization, etc. These techniques will help you calm your nervous system and lower your anxiety levels.
- Talk to someone who can support you and reassure you. This can be a friend, a family member, a travel companion, or a fellow passenger. You can also use online platforms or apps like Fear of Flying Clinic or SOAR to connect with other people who have fear of flying and flying anxiety.
2. How to Calm Yourself During Your Flight and Cope with Your Triggers
Another important flight anxiety tip is to calm yourself during your flight and cope with your triggers. Your triggers are the things that make you feel anxious or scared when you fly or think about flying. They can be internal or external, real or imagined.
By calming yourself during your flight and coping with your triggers, you’ll be able to:
- Reduce your physical and emotional symptoms of anxiety
- Prevent or stop a panic attack from happening
- Enjoy your flight and the view from the window
Here are some ways to calm yourself during your flight and cope with your triggers:
- Remind yourself that flying is safe and normal. Flying is one of the safest modes of transportation in the world. The chances of dying in a plane crash are extremely low, about 1 in 11 million. Flying is also a normal and common activity that millions of people do every day without any problems.
- Challenge your negative and irrational thoughts. Your thoughts can influence your feelings and behaviors. If you think negatively and irrationally about flying, you’ll feel more anxious and scared. Try to identify and challenge your negative and irrational thoughts with facts and logic. For example, if you think “The plane is going to crash”, you can challenge it by saying “The plane is not going to crash because it’s well-maintained, piloted by professionals, and monitored by air traffic control”.
- Use positive affirmations and self-talk. Positive affirmations are statements that you say to yourself to boost your confidence and comfort. Self-talk is the way you talk to yourself in your mind. Use positive affirmations and self-talk to calm yourself and cope with your triggers. For example, you can say “I am safe and secure on this plane”, “I can handle this situation”, “This feeling will pass”, etc.
- Distract yourself with something that interests you or makes you happy. Distracting yourself with something that interests you or makes you happy can help you forget about your fear and focus on something else. You can use the items that you packed for your flight, such as books, music, games, podcasts, snacks, drinks, etc. You can also use the entertainment options that are available on the plane, such as movies, TV shows, magazines, etc.
- Talk to someone who can distract you or comfort you. Talking to someone who can distract you or comfort you can help you feel less alone and more supported. You can talk to a friend, a family member, a travel companion, or a fellow passenger. You can also talk to the flight attendants or the pilots if they are available and willing to help.
- Do some relaxation techniques during your flight. These can include deep breathing, meditation, progressive muscle relaxation, visualization, etc. These techniques will help you calm your nervous system and lower your anxiety levels.
- Use some coping strategies for specific triggers. Some triggers might require some specific coping strategies to deal with them effectively. For example:
- If you’re afraid of turbulence, remind yourself that turbulence is normal and harmless. It’s caused by changes in air pressure or wind currents. It’s like driving on a bumpy road. The plane is designed to withstand turbulence and the pilots know how to handle it.
- If you’re afraid of heights or enclosed spaces, try to avoid looking out of the window or focus on something else in the cabin. You can also use some grounding techniques to bring yourself back to the present moment. For example, you can name five things that you can see, hear, smell, touch, or taste in the cabin.
- If you’re afraid of losing control or having a panic attack, remind yourself that you’re not in danger and that nothing bad will happen to you. You can also use some coping statements to reassure yourself. For example, you can say “I’ve been through this before and I survived”, “This is just anxiety and it will go away”, “I have the power to control my reactions”, etc.
3. How to Seek Professional Help or Therapy if Needed
The last flight anxiety tip is to seek professional help or therapy if needed. Sometimes fear of flying and flying anxiety can be too severe or persistent to overcome by yourself. They might interfere with your daily life and prevent you from traveling at all.
- If this is the case for you, then you might benefit from seeking professional help or therapy. Professional help or therapy can help you understand the root causes of your fear of flying and flying anxiety. They can also help you learn some effective coping skills and techniques to overcome them. You can seek professional help or therapy from a licensed psychologist, psychiatrist, counselor, or therapist who specializes in anxiety disorders and phobias. You can also join some support groups or online communities where you can share your experiences and feelings with other people who have fear of flying and flying anxiety.
Flight Anxiety Tips: Conclusion
Fear of flying and flying anxiety are common and treatable conditions that affect many people around the world. They can limit your travel opportunities, affect your personal and professional relationships, and reduce your quality of life. But they don’t have to. You can overcome your fear of flying and flying anxiety with some flight anxiety tips that we’ve shared with you in this article. These tips will help you:
- Prepare for your flight and reduce your anticipatory anxiety
- Calm yourself during your flight and cope with your triggers
- Seek professional help or therapy if needed
- Celebrate your achievements and enjoy your travel
By following these flight anxiety tips, you’ll be able to:
- Reduce your stress and anxiety before and during your flight
- Increase your confidence and comfort when flying
- Enjoy your travel experience and memories
- Learn new skills and grow as a person
So, are you ready to take off and fly high? Don’t let your fear of flying and flying anxiety stop you from exploring the world and living your dreams. You have the power to overcome them and enjoy your travel.
We hope these flight anxiety tips will inspire you to take the leap and embark on your first or next adventure. Remember, traveling is not only about seeing new things. It’s also about feeling new things. It’s about discovering yourself and creating memories that will last a lifetime.
So what are you waiting for? Grab your passport, pack your bags, and hit the road. You’re in for an amazing adventure.
Tip on Trips hope you enjoyed this article and found it useful. Please let me know if you have any questions or feedback. Thank you for reading and happy travels! 😊
Keyword
flight anxiety tips,
fear of flying,
flying anxiety
