How do I calm my fear of flying?

Conquering Avphobia: A Guide to Calming Your Fear of Flying

Avphobia, the fear of flying, is a common anxiety disorder that can significantly impact your life. If you’re one of the many individuals who experience this apprehension, it’s essential to know that you’re not alone and effective strategies can help you overcome it.

Managing Your Environment

• Choose a window seat: Having a clear view of the outside helps reduce the feeling of confinement and claustrophobia.
• Inform the flight crew: Let them know about your anxiety so they can provide support and reassurance throughout the flight.
• Bring calming aids: Pack items that comfort you, such as a weighted blanket, eye mask, or noise-canceling headphones.
• Avoid caffeine and alcohol: These substances can exacerbate anxiety symptoms. Instead, opt for calming beverages like chamomile tea or water.

Positive Self-Talk

• Challenge negative thoughts: Replace fearful thoughts with positive affirmations, such as “I’m safe” or “I can handle this.”
• Focus on the facts: Remind yourself that flying is statistically the safest mode of transportation.
• Visualize a successful flight: Imagine yourself boarding the plane, taking off, and landing smoothly.

Relaxation Techniques

• Havening Technique: This therapeutic method involves touching specific pressure points on the body to release stress and anxiety.
• Emotional Freedom Techniques (EFT): Also known as tapping, EFT involves gently tapping on meridian points on the face and body to reduce emotional distress.
• Deep breathing exercises: Practice deep, controlled breathing to calm your nervous system and reduce tension.

Expert Insights

• Read pilot experiences online: Pilots often share their experiences and insights into the safety of flying, providing valuable reassurance and perspective.
• Book a fear of flying workshop: These workshops are conducted by experienced therapists who specialize in helping individuals overcome avphobia.
• Consider professional therapy: If self-help strategies aren’t enough, seek professional help from a licensed therapist who can provide additional support and coping mechanisms.

Taking Control

Even small actions can help you feel more in control during a flight:

• Wear comfortable clothing: Loose, breathable clothing can reduce the feeling of being restricted.
• Bring your own music or podcasts: Listening to calming music or engaging in a podcast can distract you from anxious thoughts.
• Plan activities: Keep yourself occupied with books, movies, or games to shift your focus away from your fear.

Remember, overcoming avphobia takes time and effort. Be patient with yourself and don’t hesitate to seek professional help if needed. With persistence and the right strategies, you can conquer your fear of flying and enjoy the freedom of air travel.