Fear on flights may feel uncomfortable and seem challenging to address. However, managing anxiety is possible. Below, let’s review possible causes of developing such a fear along with helpful strategies and methods for dealing with plane anxiety. These tips can help make your flight less stressful, whether you travel frequently or for the first time.
Symptoms of Airplane Anxiety (Aerophobia) Aerophobia, or aviophobia, is an intense fear of taking flights. A person may experience fear about takeoff, landing, or being trapped in an aircraft. Even if they know their fear is irrational, they cannot stop the panic.
People with aerophobia can avoid flying for work or family meet-ups. They don't genuinely fear that the aircraft will crash but still have the overwhelming nervousness of flying.
A panic attack on a plane may occur in individuals with aerophobia either before or during a flight. Its symptoms include:
● Feeling cold ● Feeling lightheaded and dizzy ● Sweating excessively (hyperhidrosis) ● Heart palpitations ● Nausea ● Breathing difficulty (dyspnea) ● Trembling or moving ● Indigestion or upset stomach (dyspepsia)
Some people with aerophobia also avoid books, movies, or news articles about flying. In some other cases, they become obsessed with studying airport and airline security protocols.
Why Do I Get Nervous on an Airplane? Most of the time, aerophobia has no apparent cause. A few reasons could be:
Aerophobia can also worsen if you have other phobias, such as claustrophobia (fear of crowded and cramped places), agoraphobia (fear of leaving the house or not being able to flee from a place or find help if something goes wrong), and acrophobia (fear of heights). Those with panic disorder along with aerophobia may experience not general fear but panic attacks while on the plane or before the flight.
How to Deal With Anxiety While Flying? It might be difficult to control anxiety attacks and panic episodes when flying, but there are a few coping mechanisms you can try. Here's a breakdown of some pre-flight and on-flight tips to make your journey more convenient.
Pre-flight Measures ● Learn About Panic Attacks and Anxiety: You can lower your fear by resolving the confusion surrounding these mental health conditions. Acquiring knowledge can help you to identify and efficiently handle the symptoms of anxiety and panic. Study books, blogs, and articles to educate yourself on the causes, signs, and coping mechanisms, and consider consulting with a healthcare provider if you have any concerning symptoms.
● Plan: Lower your stress level by making sure you are well-prepared for the flight. Prepare your luggage, get to the airport early, and ensure you have all the required documents. By planning and organizing items, you can reduce your stress level in the event of an emergency during your flight. ● Get Good Sleep: Sufficient sleep before a flight can help regulate stress and anxiety, especially if you're a first-time flier or have aerophobia. ● Avoid Stimulants: Since stimulants like caffeine can impact your sleep quality and heighten anxiety, stay away from them both before and during the flight. Additionally, using stimulants on a long journey may decrease your likelihood of napping and increase your level of fatigue upon arrival. ● Medications: If self-help techniques and other tips seem to fail, talk to your healthcare provider about the possibility of taking anti-anxiety medication for the flight. The most common choice in this case is prescription medication Xanax or Valium, but the final decision is made by a clinician based on the symptoms and other health aspects. They may also recommend medication for managing nausea and motion sickness, such as promethazine. ● Talk therapy. A few CBT (cognitive-behavioral therapy) sessions with a psychologist or a psychotherapist can help identify the root causes of aerophobia and learn to address anxiety. CBT usually focuses on challenging irrational beliefs, learning coping strategies and relaxation techniques, and managing thinking and behavioral patterns contributing to anxiety. ● Gradual Exposure: It is advisable to adapt to the flying conditions gradually. Take it step by step instead of pushing yourself beyond your limits simultaneously. To desensitize yourself to triggers, you can start with short flights or visit airports without flying. By exposing yourself to a frightening event gradually and under control, you can effectively manage your anxiety. You may also consider consulting a mental health professional specializing in exposure therapy to make this process more effective and supervised.
On-flight Tips ● Choose the Right Seat: If possible, select a seat that makes you feel more comfortable. Many people find sitting by the window helps them feel more grounded as they can look outside. On the other hand, others prefer aisle seats to be able to move around to alleviate stress and distract themselves from intrusive thoughts. ● Deep Breathing. To calm yourself, take deep breaths, or try slow breathing exercises. For instance, inhale slowly through your nose, hold for a few seconds, and then exhale slowly through your mouth. Breathing exercises can increase parasympathetic activity and reduce anxiety. ● Progressive Muscle Relaxation. Tense and relax each muscle group from your toes to your head. Studies have shown that numerous relaxation techniques, including progressive muscle, help relax more deeply, feel less stressed, and have better overall health. ● Mindfulness or Meditation. Use methods such as mindfulness or meditation to train your mind to become quiet and focused when needed. Meditation can help those who struggle with anxiety feel less anxious, and its long-term effects are extensive. ● Apply Distraction Techniques: While flying, divert your thoughts with activities like streaming movies, podcasts, or music. By distracting yourself, you might be able to put your anxiety aside. ● Fight Back Against Negative Ideas: Determine which of your illogical thoughts are causing your anxiety and change them out for more sensible and relaxing thoughts. This is a technique from CBT aimed to calm your racing ideas and help you think clearly. Does Therapy Help With Flight Anxiety? Psychotherapy, often known as talk therapy, is a long-term treatment that can be successful in alleviating flight anxiety. Therapists can assist people in managing their anxiety attack symptoms and get over their fear of flying through CBT and exposure therapy, among other approaches.
Cognitive-behavioral therapy (CBT) is one of the most popular and effective methods for treating flight anxiety. In addition to providing relaxation techniques to minimize anxiety symptoms, it assists people in recognizing and challenging negative thought patterns and beliefs associated with flying and gradually exposes them to flight-related stimuli in a controlled manner.
Psychotherapy offers a safe space where people may explore the underlying causes of their anxiety and create coping strategies to deal with it. All things considered, psychotherapy can help people take back control of their anxiety and feel more assured and at ease when they're traveling.
In Conclusion
Dealing with flight anxiety is a long process that requires patience and determination. However, you can take proactive measures to manage and eventually overcome your fear of flying using the techniques covered in this article.
It's essential to recognize your anxiety and ask for help when you need it. You don't have to handle this challenge alone; you can get support from loved ones or mental health professionals. The latter option is recommended if you frequently have panic attacks on airplanes or if you have a severe fear of flying. They can offer therapeutic approaches specifically designed to address flying anxiety.
By Dr. Bradley Noon, MD Dr. Noon is a medical professional currently working at MEDvidi, an online mental health center. He earned his undergraduate degrees in Biology and Chemistry in San Diego and graduated with Honors from The University of Georgia Medical School in 1995. He worked with multiple professional sports teams and has recently expanded his practice into additional patient care in Concierge Medicine and Telehealth.
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