Conquer Flight Anxiety: 6 Expert-Approved Strategies from Mental Health Professionals and Pilots
Flight anxiety, or aviophobia, affects a significant portion of the population, especially in the wake of recent aviation tragedies. Despite flying being one of the safest modes of transportation, many individuals feel anxious about boarding a plane. This article explores practical strategies to help you conquer your flight anxiety, based on insights from mental health experts and aviation professionals.
Recent aviation incidents have intensified the dialogue around the fear of flying, leaving many people feeling uneasy. For instance, a tragic collision involving a helicopter and a jet in Washington D.C. and a Delta jet flipping during landing in Toronto have sparked widespread concern. Online discussions reflect how these events have amplified fears associated with air travel. However, data shows that approximately 40% of individuals already experience anxiety related to flying—a statistic that underscores the commonality of this issue.
What Is Flight Anxiety?
Flight anxiety can manifest in various forms, ranging from mild apprehension to debilitating fear. According to Tamar Kahane, PsyD, clinical director of The Kahane Center, “For most, this feeling is relatively mild and can be referred to as flight anxiety.” However, for 2.5% to 6.5% of the population, this fear becomes overwhelmingly intense, significantly impairing functionality and causing individuals to avoid flying altogether.
Individuals in the latter category may opt for lengthy road trips instead of taking a short flight or skip family vacations out of fear. As described by Tigist Taylor, LCPC, a Chicago-based mental health counselor, “Some people may have difficulty functioning at home or work prior to flying.” Common thoughts that fuel this anxiety include worries about plane crashes or panic attacks, compelling individuals to engage in various rituals and superstitions in an effort to feel safe.
Understanding the Root of Flight Anxiety
Flight anxiety often stems from a perceived lack of control. As humans, we are not biologically conditioned to soar through the sky at extreme altitudes and speeds. Kahane states, “Because we drive fast in cars so often, we have gotten used to doing so.” Unlike driving, flying involves putting complete trust in pilots and technology, which can be challenging.
Additionally, fears related to heights and claustrophobia can exacerbate unease while flying. Kahane adds, “Since the headlines do not feature the tens of thousands of flights in the U.S. every day that are uneventful, we associate flying with these rare occurrences.” This negative association further amplifies anxiety and may lead to avoidance behavior.
Ways to Overcome Flight Anxiety
If you feel anxious about your next flight, implementing the following strategies can help ease your worries:
1. Know the Safety Statistics
Understanding the facts can help alleviate fear. Every day, there are over 45,000 flights transporting approximately 3 million passengers. According to Dustin McGuire, a corporate pilot, “Airplane accidents are tragic, but by percentage of flights flown daily, the amount of airplane accidents is still extremely low.” Commercial aircraft are statistically safer than trains and buses. McGuire emphasizes, “If you look at the accidents that have happened, each was unique and doesn’t indicate a trend.”
2. Understand Air Travel and Pilot Training
Knowledge about how pilots are trained can provide reassurance. Most commercial airline pilots require about 1,500 hours of flight time before certification. McGuire explains that, “Airplanes are meticulously maintained,” and pilots undergo recurring training twice a year to ensure safety. Understanding that turbulence is normal and planes are designed to handle it can also reduce anxiety.
3. Practice Relaxation Techniques
While on board, utilizing relaxation techniques such as mindfulness, meditation, and deep breathing can be very beneficial. Kahane advises practicing these techniques before your flight to develop proficiency. Other calming tools can include:
- Fidget toys
- Weighted blankets
- Ice packs for panic symptoms
- Listening to music
4. Focus on the Positives
Instead of dwelling on fear, shift your attention to the exciting aspects of your journey. Doyle notes the importance of using your time on the plane productively. Engage in enjoyable activities like reading, watching movies, or playing games. “Appreciate the incredible technology that allows us to travel fast and connect with others,” he adds.
5. Seek Help from Travel Companions
If you’re traveling with someone, communicate your feelings openly. Taylor advises against using statements that may downplay someone’s fear, like “flying is safer than driving.” Instead, offer supportive phrases like, “I know this is really hard; I’m here for you.”
6. Get Professional Help
For those who struggle with severe flight anxiety, seeking help from a mental health professional can be beneficial. Treatments such as cognitive behavioral therapy and exposure therapy can effectively address the underlying emotions and thought patterns associated with flight anxiety.
Engaging in gradual exposures—like looking at images of planes, getting accustomed to airport environments, or even participating in short flights—can help you manage your fears. In some cases, mental health experts may prescribe medications to assist in reducing anxiety during flights.
By adopting these strategies and seeking support, you can take proactive steps toward managing and overcoming your fear of flying, enabling you to embrace travel and exploration without fear.
