As the world opens up again, many are eagerly planning their next holiday. However, for some, the thought of boarding an aircraft can trigger a wave of anxiety.
If you are someone who feels their heart rate spike at the mere mention of air travel, you are not alone. Google data shows that searches for advice on flight anxiety have surged by more than 5000 per cent. But fear not, because there are effective strategies to help you overcome this common phobia.
Dr Brian Ramos, a researcher and neuroscientist at Simply Nootropics, sheds light on why flight anxiety affects some individuals more than others.
‘People’s past experiences, personality traits, and levels of general anxiety all play a role in how intensely they experience flying anxiety, making some individuals more prone to it than others,’ he explained.
To help you conquer your fear of flying and enjoy your travels to the fullest, Dr Ramos offers four expert tips:
1. Turn on your mental switch
Dr Ramos said that the physical symptoms of anxiety and excitement are remarkably similar—racing heart and butterflies in the stomach—but it is our interpretation that makes all the difference.
‘Instead of viewing these sensations as signs of danger, remind yourself they signal anticipation and energy.’
2. Look around the cabin
Take a look around the cabin and see if anyone else is panicking.
‘Remember, aeroplanes are one of the safest modes of transportation. Statistically, the odds of an accident are extremely low, with air travel being far safer than driving in a car–something we all do regularly and do not bat an eyelid at,’ explained Dr Brian.
3. Redirect your focus
Engaging in a gripping podcast or losing yourself in a book can redirect your focus from fear to fascination.
‘Distracting your mind… is a great way to manage flight anxiety by redirecting your focus from fear-inducing thoughts,’ he explained.
4. Focus on breathing
If anxiety strikes mid-flight, Dr Ramos advises focusing on your breathing and grounding yourself.
‘Practice deep, slow breaths; inhaling through your nose for four counts, holding for four, and exhaling through your mouth for four.’
Meanwhile, to ground yourself, use the 5-4-3-2-1 grounding technique. ‘Identify five things you can see, four you can touch, three you can hear, two you can smell, and one you can taste.’
Lastly, Dr Brian suggests to ‘use positive self-talk.’
At YourLifeChoices, we understand that overcoming flight anxiety is not a one-size-fits-all solution. It is about finding what works for you, whether it is employing Dr Ramos’ techniques, listening to stories of frequent travellers, or even considering professional therapy for more severe cases.
We would love to hear from you. What methods have you tried to manage flight anxiety?
Your insights could be the helping hand another traveller needs to take to the skies with confidence. Share your tips or experiences in the comments below.
Also read: How to get over the fear of flying, from a frequent traveller
