Content

• Steps
• Advice
• Warning

Would you like to go to distant places and see the world with your own eyes - without going through the panic while flying? If you have aviophobia, there are many things you can take to prevent its negative effects. Understanding it thoroughly, using relaxation techniques and planning your trip are all you need to do in order to overcome your fears and freely explore the world. The following information can be helpful in making you feel more secure: your flight death rate is just 1 in 11 million. This means that the chances of your flight crashing are only around 0.00001%.

Steps

Part 1 of 5: Armed with knowledge of aircraft

1. 

   
   
   Understand aircraft safety. Understanding the stats won't fully help you when the plane leaves the tarmac. But once you know it's safe to fly by plane, you'll feel more comfortable on the plane or on your way to the airport. Reality is flying really safe. By far, planes are the safest means of transportation.
   • In developed countries, the chance of a plane crashing is 1 in 30 million.

2. 

   
   
   Compare the safety of flying with a plane to other hazards. In life, there are countless other risks that you may not have thought about. And the truth is they are more dangerous than flying. Understanding these dangers does not leave you worried about them. Instead, they will let you know that your fears about flying are completely unfounded! Learn about these stats, write them down, and repeat them when you start to worry about your upcoming flight.
   • Your death rate from an automobile accident is 1 in 5,000. This means that the most dangerous part of your flight is driving to the airport. Once you get to the airport, encourage yourself. You passed the most dangerous part of your flight.
   • The death rate from food poisoning is 1 in 3 million higher than in a plane crash.
   • You can also die from snake bites, lightning strikes, hot water burns, or falling out of bed. If you're left-handed, the risk you run into while using your right-handed equipment is still higher than your chances of dying in a plane crash.
   • You're more likely to die from a fall while traveling in an airplane than from an airplane.

3. 

   
   
   Anticipate movements and feelings on the plane. The biggest part of being scared is not knowing what will happen next. Why is the plane flying so fast? Why do my ears feel uncomfortable? Why do the wings of the plane look so strange? Why are the flight attendants asking passengers to wear seat belts? When faced with unusual situations, your first instinct will be to assume the worst. To mitigate this situation, find out all the information about the aircraft and about air travel if possible. The more you know, the less you will worry about. Here's what you should know:
   • The plane needs to reach a certain speed before it can take off. This is exactly why you feel that the plane is going so fast. Once the plane leaves the ground, you will no longer be aware of the plane's speed.
   • You will experience ringing in your ears when the plane moves high or low due to a change in the air pressure.
   • Certain parts of the aircraft wing will move during flight. This is completely normal.

4. 

   Understand air turbulence. Turbulence occurs when the plane flies from an area of ​​low pressure to an area of ​​high pressure, and you should feel the plane "shake". Air turbulence is just like driving through a rocky road.
   • It is only in rare cases that turbulence can cause injury, usually due to a passenger not wearing a seat belt or being injured by falling overhead luggage. Think of it, have you never heard that a pilot is injured by turbulence? This is because pilots are always wearing seat belts.

5. 

   Learn more about how planes work. You can also learn about the inner workings of an aircraft's engines so you can gain insight into the processes that frighten you. Studies show that 73% of people who suffer from phobia are afraid of a plane having a technical problem during flight. So the more you know about the performance of a plane, the more comfortable you will feel while traveling by plane. Instead of asking, "Why does the plane behave like this? Is this normal?", Here are a few things you need to know.
   • An aircraft takes four forces to fly: gravity, traction, lift, and thrust. These forces are responsible for making the aircraft move naturally and easily as you walk. One pilot once said that "An airplane is happiest when flying in the sky". You can learn more about these types of forces if you want to improve your knowledge.
   • Jet engines are simpler than the engines you'll find in a car or even a lawn mower. In the event of a malfunction in one of the aircraft's engines, the aircraft will still operate normally with the remaining engines.

6. 

   Rest assured that the aircraft door will not open during flight. You can also get more information to limit your fears about the plane's doors being opened in flight. Once you reach an altitude of about 9,144 m, the pressure of about 9,000 kgf will keep the doors closed, so it will be difficult for the doors to open while the plane is in flight.

7. 

   Be aware that aircraft is regularly maintained. Planes go through a lot of repair and maintenance procedures. After every hour of flight, planes go through 11 hours of maintenance. This means that, if your flight is 3 hours long, the aircraft will have to undergo maintenance for 33 hours to make sure it stays in good working order! advertisement

Part 2 of 5: Managing your anxiety

1. 

   Take control of your general anxiety. You can deal with the anxiety of flying in a plane by managing your anxiety in general. First, you need to recognize your anxiety. How worried do you begin to feel? Have you sweaty hands or not? Are your fingers shaking slightly? By recognizing your signs, you will soon be able to start doing exercises that help control your anxiety.

2. 

   Ignore things you have no control over. Many people are afraid of flying because they feel that they have no control. People who experience this phobia often feel that they will never get into a car crash because they are in control. They are the driver. This is also why they can take the risk of riding in a car rather than flying. While flying, someone else is in control of the plane, so the feeling of losing control is often one of the scariest things about flying.
   • Many people experience anxiety as a result of their cognitive control (or lack of control) of a stressful situation.

3. 

   Do some relaxation exercises to ease anxiety. You should incorporate anxiety reduction exercises into your daily life. When you practice these exercises at a time when you're not feeling anxious, you have tools to help you when you need it. That way you can feel like things are always under your control and keep yourself calm. Try yoga or meditation to reduce anxiety in your life.,
   • It's important to remember that it can take months for you to overcome your fears and worries and fully regain control.

4. 

   Try to relax your muscles. You can start by identifying the muscle group that is under tension. Shoulders, for example. Usually when we are restless or anxious, we tend to pull our necks and stretch the muscles in our shoulders.
   • Take a deep breath and relax your shoulder muscles. Feel your shoulders relax. You can use this method for other muscle groups such as the face and legs.

5. 

   Use guided visualization. Think about a place that makes you happy and comfortable. Imagine that you are in that place. What do you see? Smell what? What do you feel? Focus on the details of the location you choose.
   • There are plenty of guided visualization exercises that you can buy or even download for practice.

6. 

   Deep breath. Put one hand on your stomach. Take a deep breath through your nose. Breathe in as much air as possible. Breathe in so that your abdomen is tense, not your chest. Exhale from your mouth, slowly counting to 10. Squeeze your stomach muscles in to push all the air out.
   • Do this exercise 4-5 times to relax.
   • Remember that breathing exercises may not completely relieve your anxiety. Many recent scientific studies have found that this exercise has no obvious benefit.

7. 

   Distract yourself. Think about something that excites you, or at least stops your mind from thinking about your fears. What will you cook for dinner? If you could go anywhere, where would you like to go? What will you do there?

8. 

   Take a flight course. There are courses available that can help you overcome your fear of flying. You might need to pay a little attention to find these classes, but they do exist. The course comes in two categories: those that you must go to class in person to attend and those that you can learn at home through video, written materials, and counseling sessions. These courses will get you used to getting to the airport and traveling by plane by joining your classroom instructor. However, the effect these courses bring may not last long unless you regularly travel by plane.
   • You can look for similar therapy courses in your area.
   • The home classroom will allow you to control your progress. And since you can keep the course material, you'll be able to enhance your learning by regularly reviewing the material.
   • Some courses offer weekly free group phone counseling sessions.
   • Some classes will allow you to take a flight simulator. This class allows you to experience real flight without ever leaving the ground.

9. 

   Take a flying class. Face your fears by taking flying lessons. There are countless stories of people who feared something in their whole lives until the day they were faced with it. Then they realize that what scared them is not really scary. One way to overcome certain phobias is to immerse yourself in the situation in which you are know that it's pretty safe. In this case, it is the presence of an expert.
   • With expert guidance, you will likely eventually find that flying isn't scary. While this is a pretty stressful approach, it can be a way to allay flight anxiety.

10. 

    Avoid reading too much about plane crashes. If you want to stay calm, don't follow the plane crash news. They won't make you feel better. Instead, they will only make you more worried about the unlikely event happening to you. If you're having trouble with your fear of flying, stay away from factors that increase your fear.
    • The same goes for watching the movie Flight (Flight) or other kinds of movies about plane crash or death flight.
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Part 3 of 5: Book flights

1. 

   Choose a direct flight. While you may be limited in your seat options on the plane, there are things you can do in advance to reduce anxiety. Choose a direct flight to your destination. You don't have to think about it too much. The fewer hours you fly, the better for you.

2. 

   Select seat near the wing of the plane. Passengers sitting in this position will typically have the smoothest flight. The area near the wings of the aircraft is more stable and less affected by the aircraft's movement.

3. 

   Choose an aisle seat or exit seat. Choose a seat that will make you feel less confined. For example, an aisle seat or you can even pay a little extra to choose an exit store seat.

4. 

   Choose a flight with a large capacity and use a large aircraft. If possible, avoid low-capacity aircraft or small aircraft. When you search for flights, you can find out information about the aircraft to be used. If possible, opt for a larger aircraft. The bigger the plane, the quieter the flight.

5. 

   Select daytime flight. If you're afraid of flying at night, opt for a daytime flight. Sometimes you will feel better if you can see the scenery outside the window. In the dark, you may feel more anxiety because you don't know what you're facing.

6. 

   Choose the flight path with least disturbance. You can also check out an online website called The Noise Forecast to learn about the region with the least amount of noise in your country. If you're planning on a connecting flight, check to see if you can choose a route that will cause less trouble for you. advertisement

Part 4 of 5: Preparing for the flight

1. 

   Go to the airport at another time. Many people recommend going to the airport even if you don't have flight. You just need to visit the terminal in the airport to get used to things. It sounds weird, but it's a great way to get more and more comfortable every time you have to fly.

2. 

   Coming soon. Arrive at the airport early so you have time to tour the airport terminal, go through security, and find your plane gate. Being late, or simply not having enough time to mentally prepare yourself for what is going to happen, will make you feel more nervous about taking your seat on the plane. Take the time to get to know the airport terminal, the people arriving and leaving the airport, and the general atmosphere at the airport. The more you get to know them, the better you will feel about flying.

3. 

   Get to know the flight attendant and the pilot. As you step on the plane, say hello to the flight attendant or even the pilot. Observe them in their uniforms and doing their job. Pilots are specially trained people, just like doctors, and you need to respect and trust them. If you practice believing in others, and understand that they put your safety first and who can afford it, you will feel better about your flight.
   • The pilot on your flight will typically have hundreds of hours of flight time. They need to reach 1,500 flight hours before they can apply to work at a major airline.

4. 

   Avoid alcohol to heal your own fears. Many people have a habit of asking for quite a bit of wine or Bloody Mary right after the flight attendants have passed. However, this is not a good solution for you to alleviate your anxiety about flying. Alcohol can make you feel more anxious because it will make you feel less in control. Especially in case you are worried about having to evacuate the plane.
   • Getting drunk can make you feel worse, especially after the alcohol wears off.
   • If you really need to calm down, drink a glass of wine or a beer.

5. 

   Bring some snacks. Bring a snack that you have to spend a lot of time on to distract yourself, or you can also bring your favorite food.

6. 

   Read "tabloid" celebrity news magazines. You may not be able to focus on your chemistry exercise, but you will certainly have the intelligence to learn about the show's latest superstar scandals.

7. 

   Boarding the plane ready to take a nap. Many people recommend waking up early to get to the airport. This will allow you to take a nap during the flight. What better way to pass time than to sleep? advertisement

Part 5 of 5: On the flight

1. 

   Deep breath. Slowly inhale the air into your nose, then gently exhale, counting to ten until you have completely removed all of the air from your lungs. Repeat as needed.

2. 

   Tighten the armrest of the seat. If you're feeling nervous, especially during takeoff and landing, tighten the armrest of your seat, as tight as possible. At the same time, stretch your abs and hold this position for 10 seconds.

3. 

   Put the elastic on your wrist. Snap the elastic in your hand when you feel anxious. The pain that the elastic will bring will help you return to reality.

4. 

   Bring something to entertain you. If you can find ways to distract you, you will feel better when you fly. Bring your magazines or download your favorite TV episodes to watch on your computer. You can also play games on your laptop. Or you can work or do your homework.
   • Find anything that might help you. Think of your flight time as being like the time when you can do the things you always wanted to do or need to do, instead of just a few hours of constant worry.
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Advice

• Once you have a strategy to defeat your fears on a day when flying by plane, try to fly regularly. Establishing a flight habit will make flying no longer an isolated, scary event, but it will become a part of your daily routine. Once you get used to the process, you should feel more at ease. When you have a chance to choose between flying and riding, choose to fly so you can deal with your fears more. Remember, it's safer to fly than to ride!
• Accept that you will have no control over certain situations, such as when flying in an airplane. Risk is a part of life. You will never know what awaits you. Fear is caused by a state of expectation, anxiety, and a desire to control the future. Once you get comfortable with the idea that what needs to happen is going to happen, flying won't affect your peace of mind.
• When flying, bring items that entertain you and also help your brain think carefully. A pretty good approach that many people use is to think about the question of if you could go anywhere in the world, where would you choose and what would you do, however, if it didn't. For you, think about where you are going and what you will do there.
• Try distracting yourself to ease your fear by watching a movie or taking a nap.
• Carry a motion sickness patch and medication with you in case you feel nauseous.
• Remember, the captain knows what he's doing. Trust in the crew! They have flown hundreds of millions of times before! Good luck!!
• Avoid looking out windows when taking off and landing. Instead, think about something distracting, such as a plan you plan to work on after you land. However, do not fantasize too much because you must also maintain your alertness in case of emergencies.
• Don't put yourself in stressful situations like thinking "What if you fall?" Or similar, think about having fun or bring a notebook to write and draw.
• If you're too scared, do a brace. This is a posture for self-defense in the event of shock and is often used during emergency landings. But if you are too scared, you can use it in the case of a regular landing.
• When the plane takes off, count to 60. When you count to 60, you'll already find yourself in the air!

Warning

• If you think you have a high degree of anxiety, see a therapist to find the right treatment. You can also see your doctor so he or she can prescribe anti-anxiety medications for you on the fly. There are many over-the-counter or sleeping pills that you can buy, but you should also see your doctor first for dosage instructions and interactions with other medications.