How to overcome the fear of flying, in 5 simple steps

Fear of flying is a relatively common phenomenon. What can you do to combat this anxiety?

Many people experience fear of flyingThe fear of flying, a phenomenon that appears in situations where you have to get on a plane, even if it is for a very short trip. Despite the fact that this means of transport is one of the safest, the irrational fear of this context makes them suffer for reasons that are difficult to explain in detail.

In this article we will focus on several tips on how to overcome the fear of flying, bearing in mind that this is a fear of flying.We will also consider that this is a process that requires some time and effort, and that in some cases this fear will not disappear completely. But first, let's clarify some concepts.

Is it always a type of phobia of airplanes?

Keep in mind that fear of flying is not exactly the same is not exactly the same as the phobia of flying, or aerophobia.. The first concept is broader, since phobias are mental disorders (specifically, anxiety disorders) and there are several diagnostic criteria to determine whether they are present in a person.

Specifically, important is the idea that for us to speak of a phobia of flying, the fear must be so intense and disabling that it significantly impairs the person's locality of life; for example, causing him/her to actively avoid taking airplanes even having the need to take one of these vehicles.

Although the available data are not very precise, it is estimated that about 13% of the population in Western societies present this condition, and about 5% suffer from a fear of flying so intense that it can be considered aerophobia.

Thus, fear of flying is a phenomenon that can present itself at different levels of severity, and aerophobia occupies its most intense extreme. However, this difference between "mild" fear of flying and aerophobia, in which the person may lose control completely and start trying to get out of the plane urgently, can be understood as something qualitative, not only quantitative. In particular, there are those who will not be able to overcome this fear of airplane flights unless they go to a mental health professional such as a psychologist or psychiatrist..

What follows is a series of tips that can help people whose fear of flying is not extreme and who will therefore be able to effectively engage in measures to overcome this fear on their own, although seeking psychological help will always be helpful and facilitate the process.

How to overcome the fear of flying

Follow these steps to maximize your chances of mitigating or making your fear of flying disappear.

1. Learn the basics of what happens during flight.

Having basic knowledge about how an airplane works and how it does it to fly serves two fundamental purposes that help overcome the type of fear we are talking about.

On the one hand, it makes the belief that the airplane can fall at any moment, reinforced by an intuitive knowledge of how physics works (from our earliest childhood we learn that it is normal for objects that are not supported by something to fall to the ground) be offset by somewhat more reasoned beliefs about the safety of these vehicles.

On the other hand, it helps to avoid surprises. Even if we think we know more or less how an airplane works, if we detect something that could mean that an accident is going to occur, such as shaking caused by turbulence, we can discard that belief in the safety of the vehicle by considering that we are in an exceptional case in which there is a very specific danger. Thus, if we know that in a flight it is normal for quite strong jolts to occur, or that it is common to hear strange sounds produced by the internal machinery of the aircraft, it is more machinery of the aircraft, it is more difficult for this to happen to us.

However, this step is not enough by itself to eliminate the fear of flying, since as an emotional phenomenon, cognitive processes based on rational arguments have a very limited power compared to the influence that fear has. Ultimately, this emotion makes sense because it has allowed us to increase our chances of survival by making us more likely to flee just in case than to stop and think about whether or not there is any reason to be cautious. That is why we need to intervene on emotions, it is necessary to intervene on emotions.

2. Prepare self-instructions

In order to overcome your fear of flying, you will probably have to go through some uncomfortable, even unpleasant moments. Ultimately, you must expose yourself to the source of this fear in order to diminish its influence on you. That is why it is important to prepare some self-instructions: a detailed description of how you should manage your attention when you feel fear lurking.

For example, when you feel turbulence, you can mentally repeat "roller coaster" in sets of three, then perform a few seconds of breathing techniques, and then move on to repeating the concept again. In this way you will be fixing your attention on a series of simple steps that will help you not to obsess with fears.

3. Take an object on which to release tension.

You are probably going to experience anxiety, so it is good to channel its physiological effects on a particular object, which will allow you to see that this facet of the symptoms is controlled and will not cause you to lose control. For example, squeezing a rubber ball can work.

4. Use visualization methods in the imagination

It is good that, before entering the plane, you close your eyes and imagine what will happen when you fly inside. The objective is to expose yourself to a situation similar to that of the real flight (discarding the possibility of catastrophes, adjusting to what statistically happens: flights without incidents), to have the opportunity to become familiar with this kind of environment in a controlled environment. in a controlled environment.

5. If you can, enter the plane feeling in good shape.

It is necessary to do your best to enter the plane feeling as well as possible, which implies especially having had a good night's sleep the night before, and having eaten well. If this is not the case intrusive thoughts related to worries will be more likely to appear, as you will feel related to worries, since you will feel more vulnerable than usual.

Bibliographical references:

• Curtis, G.C., Magee, W.J., Eaton, W.W., Wittchen, H.U. & Kessler, R.C. (1998). Specific fears an phobias: Epidemiology and classification. British Journal of Psychiatry, 173, 212-217.