No Fear of Flying

The sole purpose of these small creatures from German folklore was to bug and harass humans by misleading them. Research has demonstrated that high-altitude hypoxia , which is a slight decrease in oxygen supply, might naturally increase a sense of anxiety, so while you're in no danger whatsoever, you may feel unease as if you were under threat.

One study suggests that some fearful fliers might mistake this physiological effect for aviophobia, as their brains try to make sense of the feeling of anxiety by ascribing to it the most immediately available cause: One way or another, then, anxiety is misleading, so you must not allow it to take over and drive you into a panic attack.

This, however, does not mean rejecting your anxiety and trying to pretend that it doesn't exist. I know this might sound like just the opposite of what you should do, but trust me on this: I've realized that the more I try to pretend it isn't there, the worse the terror gets. What ultimately happens is that I become afraid of being afraid, augmenting the anxiety in a vicious cycle. The initial fear is often much less severe and easier to calm than the pit of terror into which denial can throw me.

A recent study also reports that individuals who accept their negative emotions are less likely to develop mood disorders such as anxiety and depression. When you do feel anxiety start to take hold and you've acknowledged it, you should immediately take steps to prevent it from escalating. First, you can act directly on the physiological symptoms, such as the racing pulse and shallow breathing, which may also make you feel sick and faint.

Acting on the physical signs can also trick your mind into feeling more at ease. One way to do this is by learning some mindful breathing exercises, such as the ones outlined on the Greater Good Science Center at the University of California, Berkeley website. They advise bringing your conscious attention to your body and to how it feels, then focus on breathing normally.

As your mind attempts to wander away to fearful scenarios, bring your attention back to your breathing until you become calmer.

Aviophobia: 3 tips to fly without fear

Another technique that may help you is box breathing , wherein you take and hold deep breaths to allow your pulse to slow down and relieve your sense of agitation. This technique requires you to inhale slowly through the nose to a count of four, hold that breath for another 4 seconds, then slowly exhale to a count of four.

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Something else that can help you with your fear of flying is simply regaining a sense of excitement and purpose. That study explains that there are fewer degrees of separation between anxiety and excitement than between anxiety and calmness, so it's much easier to trick your mind into thinking that your racing heart is caused by your enthusiasm at the thought of getting to your destination. Additionally, reminding yourself why you're on a plane in the first place may help to boost that sense of excitement and the motivation to go through with it.

If you're heading home for the holidays, think about the joy and peace that being with your loved ones will bring. If you're taking a break from work or school, picture all the fun you'll have at your destination. If you can latch onto the happy outcome and understand that only a few hours of discomfort separate you from it, that can help to minimize the fearful proportions that flying has taken on in your mind.

Most important of all, once you have taken the steps to face your fear, book that flight, and board it, you must not stop at that first achievement. Repeat, repeat, repeat; with each new flight, you are normalizing the event and preventing anxiety from controlling your life choices. The Anxiety and Depression Association of America say that desensitization is a crucial step to overcoming any persistent fear, so they emphasize that you must "value each flight," since it allows you to make flying a routine occurrence that doesn't warrant feeling any anxiety.

Exposure is also a main ingredient of cognitive behavioral therapy — the therapy of choice for most phobias, including aviophobia. So, even if you still feel a little shaken from your most recent experience aboard an airplane, try not to let it deter you from planning your next flight. Finally, remember that overcoming fear — any fear — is a long and laborious process, and that you will have good times and bad. Enjoy the good, and don't let the bad take you back to square one. MNT is the registered trade mark of Healthline Media. Any medical information published on this website is not intended as a substitute for informed medical advice and you should not take any action before consulting with a healthcare professional.

Privacy Terms Ad policy Careers. Finally, I love to spend my time in the air visualising my destination. If I do it for long enough, the excitement starts to overtake the terror. One thing I did do was to communicate my fears with staff which meant that when things happened which scared me, they were able to explain what it was and why! Glad you are over your fears — I have to say I am loving reading your blog at the moment too! I actually have only told a flight attendant once that I was scared of flying and she was useless!

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Thank you for posting this. I feel bad for everyone with a love to travel and a fear of flying. He did, however, see everything there is to see near his home. My grandmother was the same. She had a panic attack on a flight in the 80s and never stepped on a plane again. Thank you for sharing. Lauren I am the same as you. Everyone thought it was hilarious that someone that travelled as much as me could be so scared.

I would also have nightmares and bad nerves for the week leading up to flying and have hyperventilated on a few scary flights and cried a lot. Since I flew in a small 10 seater plane last summer my fear is virtually gone, it really helped me overcome my fears, although I still get a bit nervous — just nothing like I used to. I will definitely need to use some of these tips. Now I am so anxious before flights. I have read all the statistics but they have never seemed to help. Thanks for opening up and sharing!

I always felt like I was the only person who was terrified of it, because everyone else always looks so calm on flights! My bugaboo is turbulence, and it does a great job of explaining why and where it happens. I also use the Turbulence Forecast app, which gives me an idea of where to expect trouble. After some 30 years of white-knuckle flying, some thing appended about five years ago … it just went away.

I like the idea of the Turbulence Forecast app! Generally I am not a fearful flyer. One time leaving Vegas I swear the pilot shut the engines down and pointed the nose down just to get a rise out of the passengers before he pulled up again. The adrenalyn I released did help with my hangover…. Nowadays I also fly at least once a month if not more.

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Unfortunately I cant reveal my secrets here because that may dilute the effectiveness. Flying has always been a very touchy subject for my wife, and we were curious about how you would get over that fear. I love that you say to learn more about the planes, and how they work. Cockpit Confidential was great for that. I especially love that you mentioned headspace, what a great substitution for worry and anxiety! There are few times in life where we are obligated sit still and be without electronics. This is a great opportuity to become relaxed and focus even in the most stressful of situations. Thanks for this article.

I love travelling and when I was younger loved getting on a plane too. But somehow over the years I have acquired a fear flying that seems to be getting worse. The last flight I took left me terrified of ever flying again as I was sat in the very last row and we had an hour of clear air turbulence. To make things worse nor the pilot nor any of the crew explained what was going on or tried to reassure us.

Pilots reveal nine simple ways to cope with turbulence and a fear of flying

I love travelling and want to travel more and more. I am really frustrated by my fear of flying and am scared of having panic attacks I have suffered from them in the past but reading how you got over your fear of flying has given me hope and I will try your strategies, i.

Fingers crossed I will get over my fear too! Then the idea of being stuck on a plane and feeling panicky terrified me. Flying still makes me very anxious, but I do it anyways. Step onto the airplane with knowledge. Become familiar with the facts. They will not eliminate your anxiety, but they will help you manage it.

Why Some People Have a Crippling Fear of Flying — and How They Can Overcome It

Anticipatory anxiety is what we experience in anticipation of a fear. It is often the most intense anxiety you will experience during your flight, but it is not an accurate predictor of how you will feel on the flight. It is frequently far greater than what you actually experience. Separate fear from danger. It is often difficult to separate anxiety from danger because your body reacts in exactly the same way to both. Be sure to label your fear as anxiety.

You are safe even when feeling intense anxiety. Recognize that common sense makes no sense. Anxiety tricks common sense. Anxiety will trick you into thinking you are in danger when you are perfectly safe.