15 Ways To Overcome The Fear Of Flying ( Aviophobia)

Phobias are fears that are diagnosed by a psychologist or psychiatrist once the fear has appeared. The one most people know includes arachnophobia, the fear of spiders; acrophobia, the fear of heights; and agoraphobia which is the fear of crowds. Another common fear among individuals is the fear of flying or aviophobia. This article will focus on the symptoms, the possible causes, and the cures for overcoming this affliction.

# Cognitive Behavioral Therapy

Cognitive behavioral therapy (CBT) focuses on changing how a person thinks about a person, thing, or event. In this case, the fear of flying may be approached by simply providing statistics on the safety of flying, visiting an airport, or accompanying the sufferer on a flight.

# Visualization

With CBT, a counselor or a friend may have the person visualize a perfect flight from check-in to landing. By doing so they can adjust as the flight is in the process to go back to their visualization as a safety net if the flight doesn’t go their way.

# Motion Sickness Medication

To help combat the physical symptoms some motion sickness medication and its side effect of sleepiness may help the individual on longer flights.

# Anti-anxiety Medication

The individual may suffer from anxiety and flying is just one of their fears. A prescribed medication may assist them. Ask your doctor if you think anti-anxiety medication might be right for you. If you only feel anxious when flying, then you will not likely have to take medication every day, just when you need it.

# Relaxation Techniques

Deep breathing along with focused breathing during both take-off and landing which can also be used during any turbulence may be useful. Download a guided meditation mp3 to listen to before going on the plane to relax.

# Read

Packing a good read, perhaps a favorite or comforting book will help you face the long flight by distracting your mind.

# Listen to Music

Sometimes the noise of the flight from crying babies to snoring can raise the anxiety in individuals. Having a playlist created that is relaxing or just to simply drown out the noise by simply inserting earbuds can be effective.

# Watch a Movie or TV

I recommend bringing your own portable DVD player to not add to the cost of your flight by purchasing an in-flight movie. Also, sometimes there are so many announcements that you may not finish a movie in flight missing the ending which adds to your frustration.

Longer flights will have a TV unit in front of you, watch a game, watch your favorite show; keep in mind there may be a cost, but the relief may be worth it.

# Exposure Therapy

Some airports have “grounded” planes that don’t fly, are under repair, or are there to provide a space to practice exposure therapy. In this practice a counselor or a friend will bring the patient aboard the plane, again it can’t fly, and will sit with them and discuss their fears about flying and work with them on if the fear is rational, or ill rational, again using cognitive behavioral techniques.

# Aromatherapy

Lavender has been shown to be a relaxing agent. Essential oils are used for a variety of purposes; once the scent is selected it can be used. Vials of oil may not be allowed on, but other options may exist.

# Ask about a Protocol

Pre-flight ask if you can meet the Captain and Copilot to alert them to your fear. They may have a protocol they can share with the in-flight staff to assist you.

# Avoid Caffeine

Avoid coffee or other caffeinated beverages. These may increase your anxiety and make it difficult to focus on your relaxation techniques.

# Avoid Sugar

Skip the apple fritter and eat a salad. Sugar can amp up your system leading to an increase in anxiety.

Give yourself enough time to get to the airport, go through security, get to your terminal, and then see if you can meet the flight staff.

# Avoid Alcohol

Don’t drink alcohol. The temptation to do so will be high but overindulgence won’t help calm a person who has anxiety it will only amplify it.

# Book the Perfect Seat

Sit in the front of the plane where you know you’ll be the first one off and potentially will have less turbulence.

If you know you’ll get sick, book a seat near the bathroom so that if you need to pace you can go into the bathroom and no one will be the wiser.