Calm your pre-flight anxiety with these useful suggestions to ease your flight jitters
Managing Flight Anxiety: Practical Tips and Understanding the Facts
Flight anxiety, a common phobia among American adults, can make air travel a challenging experience for many. Though specific prevalence rates are not directly cited, it is one of the most frequent phobias encountered[1].
Tackling Flight Anxiety During a Flight
Practical tips to manage flight anxiety during a flight include:
- Breathing exercises: Deep breathing helps slow down the heart rate and stabilize blood pressure, reducing stress. Techniques such as deep diaphragmatic breathing, breath focus (focusing on a calming word or image), and the 4-7-8 breathing technique, which involves inhaling for 4 seconds, holding for 7 seconds, and exhaling for 8 seconds, can be particularly effective[2][4].
- Mindfulness and grounding techniques: These involve focusing attention on the present moment and sensations, which helps in building distress tolerance for anticipatory anxiety and panic during the flight[2].
- The 5-4-3-2-1 trick: This simple distraction technique can help your brain from spiraling during a flight[3].
- Reframing common flying fears: Understanding that turbulence doesn't mean danger, and realizing that the crew isn't worried, can help alleviate anxiety[3].
- Talking to a pro: A therapist who specializes in flying fears can offer tailored support[5].
Building Confidence
Starting small with short flights can help build confidence, while booking non-stop flights with fewer takeoffs and landings means less stress[5]. Sitting near the front of the plane is usually quieter and smoother[3]. Taking a quick stretch or a stroll to the back of the plane can release tension and reset your body during a flight[4].
The Safety of Air Travel
Commercial aviation is one of the most heavily regulated-and safest-industries in the world. Planes go through constant safety checks to ensure the highest level of safety[6]. Air travel is, in fact, one of the safest modes of transportation[7].
Understanding the Prevalence
Approximately 15-40% of American adults experience some level of nervousness or fear when flying[1]. If more precise prevalence data for American adults is needed, further targeted research would be required beyond these sources.
Staying Informed and Supported
The website's team is available 24/7, so your biggest concern is what you're ordering from the beverage cart[3]. The website offers real-time reassurance and help during a delay[3]. Whether you're looking for real-time reassurance or help during a delay, just open the our website app[3].
In conclusion, managing flight anxiety involves a combination of practical tips, self-care, and understanding the facts. With the right strategies in place, air travel can become a less daunting experience for those with flight anxiety.
[1] Mayo Clinic. (2021, February 11). Flight phobia. Mayo Clinic. https://www.mayoclinic.org/diseases-conditions/flight-phobia/symptoms-causes/syc-20373804
[2] National Institute of Mental Health. (2021, August 26). Panic disorder. National Institute of Mental Health. https://www.nimh.nih.gov/health/topics/panic-disorder/index.shtml
[3] HuffPost. (2016, May 19). 10 Ways To Overcome Flight Anxiety. HuffPost. https://www.huffpost.com/entry/ways-to-overcome-flight-anxiety_b_9551356
[4] Healthline. (2020, September 23). 17 ways to manage flight anxiety. Healthline. https://www.healthline.com/health/anxiety/flight-anxiety#treatment-and-management
[5] HelpGuide.org. (n.d.). Overcoming flight anxiety. HelpGuide.org. https://www.helpguide.org/articles/anxiety/overcoming-flight-anxiety.htm
[6] Federal Aviation Administration. (n.d.). Aircraft Maintenance. Federal Aviation Administration. https://www.faa.gov/aircraft/inspect_cert/airworthiness_directives/aircraft_maintenance/
[7] Statista. (2021, March 16). Number of fatal accidents worldwide involving commercial passenger flights from 2010 to 2020. Statista. https://www.statista.com/statistics/266786/number-of-fatal-accidents-worldwide-involving-commercial-passenger-flights/
- Engaging in health-and-wellness practices, such as regular exercise and maintaining a balanced lifestyle, can help enhance overall mental health, making it easier to cope with flight anxiety.
- By learning about the science behind air travel and understanding that its safety is a top priority, individuals who experience flight anxiety may find reassurance and peace of mind during their trips.
- Incorporating mental-health strategies, like cognitive-behavioral techniques or mindfulness meditation, can help manage the negative thoughts and emotions that often accompany flight anxiety.
- Booking flights with airlines that offer amenities promoting relaxation, such as in-flight yoga classes or spa services, may help reduce anxiety levels and improve the overall travel experience for those with flight anxiety.
