Flight Jitters: 7 Tips to conquer your fear of flying
Do you struggle with flight anxiety? Here are 7 effective tips to conquer your fear of being up in the air.
Are you filled with dread every time you have a flight to catch or just by the thought of stepping foot on a plane? If so, you are not alone. In fact, aviophobia (or aerophobia) ranks as the second most common among Americans, after public speaking.
Although no two phobias manifest themselves the same way, there are ways you can adopt to overcome for your fear of flying, thankfully. We have narrowed down 7 effective tips to overcome your flight jitters the next time you step on a plane. There is no reason why you should have to put off that much-deserved vacation, after all!
1. Identify your triggers
Figure out what specifically triggers your fear in the first place – i.e. the turbulence, being in a confined space, vertigo. Interestingly, the common denominator among most flight phobics is the fear of anxiety itself. Determining the exact cause of fear will help you overcome it better.
2. Visualise your destination
Visualising your destination and imagining yourself there can be an effective and powerful antidote to your pre-flight anxiety. You can do this with or without a photo, although having an image to refer to (be it a physical copy or a downloaded image on a phone) can help you focus on the image easily. The idea behind this to pull you through the flight duration and take your mind off the little things that make you jittery.
3. Distract yourself with a book or favourite programme
When it comes to managing your fears, distraction works. Make use of the music, magazines and in-flight entertainment options like movies and television programmes during the flight to calm your nerves and make you feel more comfortable. Distract yourself and get engrossed in a book or with an episode from your favourite TV show.
4. Communicate your fear to an attendant or companion
Psychologists and experts say it is a good idea to let the flight attendants know that you get anxious on flights. If you are travelling with someone, let them know about what triggers your nerves so that they can help alleviate your anxiety should it surface. Knowing that you have people around you that have your back can be very effective in helping you manage your anxiety.
5. Adopt breathing techniques
Deep breathing can be incredibly effective during takeoff or points in the flight when you experience anxiety. Force yourself to breathe out for as long as you can, and then draw in a long, deep breath after. This will calm you and is also effective in preventing hyperventilation. Maintaining a relaxed posture while on the plane seat can also help you reduce any anxiety.
6. Avoid caffeine or wine
Consuming either caffeine or alcohol can leave you feeling more dehydrated while flying and can also induce jet lag. Opt for water instead and have a light meal before your flight; if you want to munch on something during the plane ride, bring along a light snack like a fruit or some nuts to nibble on.
7. Have relaxation remedies handy
Although some doctors prescribe fast-acting anxiety medications like Xanax, be aware that these can have various side effects on your body or leave you feeling tired once you land. When you begin to feel nervous on the plan, start with a minor relaxant first like sipping on a calming chamomile or herbal tea. Doing things that you associate with being calm, like sipping tea or listening to relaxing music, will help remind you to remain calm on the plane. If you have been prescribed with anxiety medications, bring them anyway as simply knowing you have a back-up can be a huge source of comfort as well.
Sarah Khan
Photo: Getty Images
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