Flying - we are often told it's the safest form of transport. However, for many, the thought of boarding a plane triggers feelings of anxiety, panic, or dread. This fear, commonly referred to as "fear of flying" or aerophobia, is more common than you might think. While it’s completely natural to feel uneasy in certain situations, a fear of flying can be disruptive to your personal life, travel plans, and even your career. The good news is, there are ways to manage and even overcome this fear.
What is Aerophobia?
Aerophobia is an intense fear of being in an aeroplane. It can range from mild discomfort to full-blown panic attacks, and it can manifest in different forms. Some people might feel uneasy at the lack of control during a flight, others may feel claustrophobic or anxious about turbulence. Sometimes its a fear of being up high with nothing around you, or being closed in when the door shuts. Sometimes it's an uncomfortable feeling of being surrounded by strangers in close proximity, and being unable to escape.
Often, the anxiety builds as soon as a flight is booked and can last through the entire journey.
The fear can stem from many different sources, including:
Previous negative experiences – A bad flight, turbulence, or seeing news stories about a flight incident could trigger ongoing fear.
Control issues – People who have a need for control may feel powerless when flying, leading to anxiety.
Fear of heights.
Claustrophobia – Being in a confined space with no ability to escape can exacerbate feelings of unease for some passengers.
Media and cultural influence – Movies, news stories, and public reports about airplane crashes, though statistically rare, can instil fear, especially in individuals who already feel vulnerable.
Understanding the Science Behind Fear of Flying
Our bodies are naturally wired to react to danger through the “fight or flight” response. When we perceive a threat, adrenaline is released, causing our heart rate to increase, breathing to become shallow, and muscles to tense. This is the body’s way of preparing us to react to a perceived danger.
On a flight, turbulence, loud noises, or the sensation of altitude changes can be misinterpreted by the brain as danger, even though flying is statistically one of the safest modes of transportation. When the brain signals that there’s a threat, the body reacts with anxiety and stress, which only intensifies the fear.
In a situation where our minds think we are under threat, we are programmed to run or fight, however we are sat in a cramped aeroplane seat and can do neither, so this only adds to the sense of unease. People telling you to calm down, reminding you it's the safest form of transport, or telling you to just breathe, won't help either. You know all of this logically should help, but the part of the brain responsible for protecting you from perceived danger doesn't agree so easily - after all if you were facing a real-life danger - such as a wild animal coming at you, calming down isn't going to be as effective as running or fighting. Logically we know we can't fight or run and we are technically safe, but the fight or flight brain doesn't know this, and is treating the fear the same as any other danger, whether it is a real danger or not. So this is why you can't just accept it's a safe form of transport, and think calm thoughts to wish away the fear.
How to Overcome the Fear of Flying
The fear of flying doesn’t have to control your life. There are practical strategies that can help you manage or even overcome your anxiety. Here are a few effective approaches:
1. Learn About Air Travel
Sometimes, fear arises from not understanding the mechanics of flight. Aeroplanes are engineered to be extremely safe, and pilots undergo rigorous training to ensure that all aspects of the flight are carefully monitored. Knowing the statistics can help alleviate some of the fears. For instance, flying is far safer than driving a car, with aviation accidents being exceedingly rare.
2. Practice Deep Breathing and Relaxation Techniques
Breathing exercises are one of the most effective tools for managing fear. When we’re anxious, our breathing tends to become shallow, which only increases our stress. Learning how to breathe deeply and slowly can activate the body’s relaxation response and reduce panic.
Some relaxation techniques include:
Deep breathing: Inhale for four counts, hold for four, exhale for four.
Progressive muscle relaxation: Tense and relax muscles in specific areas of your body, such as your hands, shoulders, and face.
Grounding techniques- soothe the senses by focusing on something pleasant to look at, smell, hear or touch.
3. Learn self hypnosis techniques
By visualising a calm flight before it happens, you can begin to teach the subconscious mind that you can do this.
4. Take Control Where You Can
If part of your anxiety comes from feeling out of control, try to take control in other ways. For example, choose your seat in advance (aisle seats are often preferred for people who feel claustrophobic), bring familiar items for comfort (like noise-cancelling headphones, books, or snacks), and make sure to arrive early at the airport to avoid the stress of rushing.
Reframing the Experience
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