Do you suffer from flight anxiety? Or are you generally a nervous person when it comes to travelling? Fear of flying can be a type of very serious phobia, which may stop you from exploring new places and living your life to the fullest.
Fear of Flying
Fear of flying, also known as pteromerhanophobia, aviophobia, or aerophobia, is surprisingly common. Around 40% of people worldwide report some level of flight anxiety, with a smaller portion experiencing a more intense phobia. Many fears stem from loss of control, turbulence, claustrophobia, or hearing about rare but deadly aviation incidents. Recent news of several flight tragedies may leave people feeling anxious about flying, yet it is still known that statistically aviation is one of the safest ways to travel. However, if that does not help calm your nerves, here are a few things to do if you’re anxious about travelling by plane.
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There are some useful tips that you might like to try out:
1. Remind yourself of the reason for the trip
Remember that flying is only a way for you to get from point A to point B. While you may not be looking forward to the journey, try to use the powers of positive thinking as it would help you keep your mind focused on the good bit: getting to the destination, seeing your friends and family when the plane lands, appreciating new cultures and food, and overall having a nice time on holiday in on a warm beach sand.
2. Practice relaxation techniques
While you’re on the plane itself, mindfulness, meditation, and deep breathing are the techniques that can help ease the nerves. Rather than focusing on what the plane, pilot, or cabin crew is doing, close your eyes and take long, deep breaths in through your nose and out through your mouth. You can try focusing your attention on something calm, perhaps visualize your favourite place, person or even a movie. Have you ever tried and replayed your favorite movies scenes in your head? Focus your mind on that! Some people find that listening to soothing music is helpful, sensory tools such as fidget toys and weighted blankets can also be useful. A book, a magazine, puzzles, and crafts, such as drawing, coloring, or knitting, can do the same thing.
3. Travel with a companion
If your worries come from flying on your own, try to organise a trip for two or a small group of friends. Having a travel companion, especially if they’re an experienced flyer, can make a huge difference and give you that sense of security and calm. It is easier to navigate the terminal building and go through airport security with a friend or a family member nearby. And boarding a plane with a person you know will be there for you during the hard times gives you a guaranteed piece of mind. However, the most important part is making sure you inform your companion about your fears, so they can be prepared to help you, provide emotional support, encouragement or distract you from your own irrational thoughts. Here’s an example of how to occupy your mind during flight – consider the A-B-C game. Choose a topic and name something that starts with each letter of the alphabet from A to Z. For example: Name an animal that begins with each letter. The game can take your mind off what may be triggering your anxiety.
4. Have healthy foods and beverages prepared
Avoid anything that might accelerate your anxiety on flight day. That includes caffeine, alcohol, illicit drugs, and junk food. While junk food can worsen your anxieties, healthy options that are low in sugar can have the opposite effect. Complete meals and complex carbs will not only fill you up for longer, they’ll give you the energy to keep going all day. Stock up with high-quality snacks like protein bars, granola, nuts, and fresh fruit so you’re not tempted by the airport snack bars. For drinks, water is the best option on a flight.
5. Gradual Exposure
Of course, in the long run, it is better to finally conquer your fear. Rather than avoiding flying, face it gradually. You will have to face your anxieties head-on, in a safe and controlled manner, but it is worth it. Exposure therapy, a cornerstone of effective treatment, allows you to systematically desensitize yourself to the triggers that fuel your fear. It’s like gently easing into a cool pool instead of taking a terrifying plunge. This approach empowers you to regain control and build confidence, step by tiny, manageable step.
Exposure therapy works by repeatedly exposing you to anxiety-provoking situations, starting with the least stressful and gradually progressing to more intense ones.
The goal isn’t to eliminate fear entirely, but to reduce its power over you, changing your response from panic to calm acceptance. This isn’t about becoming fearless; it’s about building resilience and a sense of mastery over your fear.
Was Your Flight Disrupted?
Turn your delayed, cancelled or overbooked flight into a compensation up to €600!
A Step-by-Step Plan for Gradual Exposure:
Gradual exposure stages and how to cope with them
The Technology Is Amazing
These days, with the help of technologies, you can even “pre-live” your flight experience. The AvioVR program is conducted using the latest technology VR glasses. Participants are exposed to every flight process, from the airport entrance, check-in counters, security, and gate controls to take-off, in-flight, and landing. Flight experiences vary with time of day and weather conditions. Simulation seats are used to propagate the feeling of flight to the entire human body. In the past 10 years, global research has shown that virtual reality supported treatments are more effective, robust, and permanent compared to conventional methods. The rate of treatment goes as high as 95%. Additionally, the World Health Organization approved EMDR methodology is pre-integrated within the application to ensure treatment efficiency.
AvioVR program process
The journey has its moments of fear, but each small victory strengthens us and finally allows us to forget the fear, or at least live with it until it is manageable. Fear of flying doesn’t have to ground you permanently; it doesn’t have to define your travel experience or even stop it completely. With the right mindset, careful preparation, and proven psychological strategies, flying can shift from a source of dread to an opportunity for growth, adventure, and even relaxation. So the next time your palms start sweating while boarding or when the turbulence begins, just remind yourself, “I’m safe. I’m in control of how I respond. The sky isn’t something to fear – it’s something to fly through”.
Lower The Stress If Your Flight Is Disrupted
To help you fly stress-free, we handle all flight disruptions – delayed, cancelled or even overbooked flights. We’ll assist you and make sure you receive flight compensation you may be entitled to, if the flight you have been preparing for and finally conquered is disrupted in any way. If you fill in a claim, you may be eligible for a compensation of up to 600 EUR!
