If you're nervous about flying and have experienced the feeling of not being able to handle the experience, these tips may help. These tips include preparing for your flight and traveling comforts, believing in yourself and providing a positive mindset, staying in control of your emotions, and using calming techniques to keep yourself calm.
If you're one of the millions of people afraid of flying, it's time to take a step back and assess why this fear exists in the first place. According to Fearless Flying, there are several reasons why some people become fearful of flying.
Some people may be afraid of heights because they've experienced a traumatic event that made them feel unsafe or uncomfortable in an elevated location. Another reason is that some people have natural anxiety about being trapped in an enclosed space with other people. And finally, some people may be fearful because they don't understand how flying works or what can happen during a flight.
Regardless of the reason behind your fear, there are ways to overcome it and be able to fly safely. One important step is finding a flight-nervousness treatment professional who can help you work through your fears and build up your confidence. There are also various self-help books and websites available that can help you learn more about flying and conquer your fears. And finally, keep in mind that most accidents happen during takeoff or landing, not while cruising in air traffic. So by taking the fear of flying course and other all these precautions and preparing for the worst, you'll greatly reduce your chances of experiencing a panic attack while on board a plane.
What Causes Flight Anxiety?
There is no definitive answer to why some people experience flight anxiety, but many factors can contribute. Some of the most common causes of flight anxiety include:
- Genetics: Some people are simply more prone to experiencing anxiety in airports or on flights than others.
- Previous experiences with flying: If someone has had negative experiences with flying, they may be more likely to experience anxiety when traveling by air. This can be due to a series of events such as a scary encounter with an airline crewmember or a traumatic experience during a previous flight.
- Psychological factors: Anxiety can stem from anything from feeling overwhelmed to feeling like you're not in control. It can also be triggered by thoughts about flying or the plane itself.
There isn't necessarily anything wrong with having some degree of flight anxiety – in fact, it's often considered an indicator of healthy fear responses. However, if Flight Anxiety is causing significant problems for you (e.g., it's preventing you from traveling, causing severe distress on flights), it might be worth trying some of these tips to help ease your symptoms:
- Make a plan: Prioritize your list and know what you need to do before boarding the plane. This will help you stay organized and focused during the flight, which will minimize distractions and help reduce feelings of anxiety.
- Practice breathing exercises: Deep breathing exercises can help calm nerves and relieve stress. Try practicing 4 -7 deep breaths every few minutes before boarding the plane.
- Consider medication: If medication is not working or if you are experiencing severe anxiety symptoms, it may be worth considering seeking help from a mental health professional.
- Discuss your fears with a friend or family member: Talking about your fears and preparing yourself for the flight can help reduce anxiety significantly. It may also be helpful to have someone to support you during the flight.
- Avoid caffeine and alcohol: These beverages can increase anxiety levels and make it difficult to relax. Instead, drink plenty of water and avoid eating large meals before boarding the plane.
Tips for Not Feeling Nervous While Flying
When you’re ready to fly, one of the best things you can do is prepare yourself mentally. Here are some tips to help ease your nerves before your flight:
- Make a list of what you’re planning on doing while onboard the airplane. This will help keep you organized and focused.
- Create a positive attitude. Start by thinking about all the great experiences you’ve had in the past when flying, and remind yourself that this trip is just like any other.
- Get plenty of sleep the night before your flight. Flying can be tiring, so make sure you rest well in order to avoid feeling frazzled during takeoff and landing.
- Eat light meals before boarding the plane so that you don’t feel bloated or heavy during takeoff and landing. Avoid eating high-fat foods, as they can make flying more difficult for some people.
- Try not to drink alcohol before your flight – it can make anxiety worse. Also, avoid caffeine – too much caffeine can cause nervousness, irritability, and headaches in some people.
Ways to Use Your Time While Flying
There are a few ways to use your time while flying that can help overcome flight nervousness. One way is to listen to calming music or read a book. Another is to take deep breaths and focus on your breath. Finally, try some relaxation techniques like mindfulness or visualization. Know about: 6 Clever Hacks to Ease Your Travel Anxiety
The Psychology of Fear
There is no one-size-fits-all answer to overcoming fear when flying, as the root cause of individual flight anxiety may be different for everyone. However, there are some general tips that can help:
- Start by understanding your fear. What specifically makes you anxious about flying? Are you afraid of heights, planes, or both? Once you know what scares you, start working on addressing the specific triggers that make you anxious.
- Practice regularly. The more often you fly and face your fears head on, the less fearful you will become. Exposure therapy is a common method used to treat anxiety disorders, and it works well with flying fears because it allows individuals to gradually confront their fears in a safe and controlled environment.
- Seek professional help if necessary. For some people, flight anxiety is simply too much to handle on their own. If professional help isn't an option or doesn't work as well for you as hoped, consider using medication such as antidepressants or beta blockers to ease symptoms.