Coping strategies for nervous flyers
- Dr Kristy Potter
- Jul 1
- 4 min read
Flying can bring joy and excitement, but for many, it can also trigger a wave of anxiety. Nervous flyers often encounter stress when faced with the prospect of taking off, being in the air, or landing. This anxiety can stem from various factors, such as fear of heights, claustrophobia, or a simple lack of control. Fortunately, there are effective coping strategies that can help manage this anxiety and make flying a more pleasant experience.
Understanding the challenges for nervous flyers
Nervous flyers often grapple with feelings of helplessness and anxiety during flights. Studies show that around 25% of passengers experience some level of anxiety while flying. Common symptoms include sweating, heart palpitations, and difficulty concentrating. These feelings can be overwhelming and lead to avoidance behaviours, preventing individuals from traveling altogether, or using alcohol or other methods as coping strategies.
Understanding these challenges is the first step towards overcoming them. By acknowledging your feelings and identifying triggers, you can better prepare yourself for your next flight.
Practical strategies for nervous flyers
There are many strategies you can adopt to mitigate anxiety while flying. Here are some practical methods that have proven effective for nervous flyers:
1. Pre-flight preparations
Preparation is crucial. Before your flight, familiarise yourself with the airport layout, the flight route, and what to expect on the plane. Knowing what lies ahead can help reduce anxiety.
Pack ahead: Make sure you have everything you need well in advance. This includes tickets, personal items, and any comforting items like a favourite book or music playlist.
Research your aircraft: Learning about the type of plane you will be boarding can alleviate some fear. Many find that understanding how aircrafts work helps normalise the flight experience.
2. Breathing and relaxation techniques
Utilising breathing techniques can help manage anxiety in the moment. Here are a couple of simple practices:
Deep Breathing: Inhale slowly through your nose for a count of four, hold for four, and exhale through your mouth for four. Repeat this several times. It signals your body to relax and can reduce tension.
Progressive Muscle Relaxation: Tense and then relax different muscle groups, starting from your toes and working up to your head. This routine not only aids relaxation but also occupies your mind.
3. Distraction techniques
Distraction is a powerful tool for nervous flyers. Engaging your mind can help divert attention from anxiety. Consider the following options:
Entertainment: Bring along entertainment options such as books, movies, or podcasts. Consider downloading your favourite shows or audiobooks to keep you entertained during the flight.
Mindfulness Apps: Many apps offer guided meditation and mindfulness exercises that you can use during your flight. These can provide calming strategies and help you stay focused.
When to seek professional help
Sometimes anxiety can be overwhelming, and it may be beneficial to seek professional help. Cognitive-behavioral therapy (CBT) is a common treatment for individuals dealing with severe airplane fear, and I have found the Acceptance and Commitment Therapy (ACT) and Eye Movement Densensitisation and Reprocessing (EMDR) has the best outcomes if you can afford individual sessions. We also have a fear of flying course almost ready to launch! Register your interest here and also get a free ebook.
Therapists can help you reframe your thoughts regarding flying and teach coping strategies tailored to your needs. If flying is a frequent source of distress for you, consider reaching out to a mental health professional. They can provide you with the tools needed to manage your fear.
4. Choosing the right flights
Choosing flights that align with your comfort level can significantly impact your experience as a nervous flyer.
Non-Stop Flights: Whenever possible, opt for direct flights. Fewer take-offs and landings mean less exposure to anxiety-inducing situations - this can make the trips more manageable. Although if you really want to overcome your fear, exposure is key and helpful, if a uncomfortable during the process. This is often referred to the 'exposure hypothesis' by Psychologists and forms a key part of any therapy for anxiety.
Timing: If you know you tend to get anxious, consider scheduling flights during times when you feel most relaxed. This could mean avoiding early morning departures if you’re not a morning person.
Building onfidence over time
Building confidence takes time, especially when it comes to flying. Each flight can be an opportunity for growth. Acknowledge your progress and celebrate the small victories, whether it’s successfully boarding a plane or managing to work through anxiety during a flight.
Start Small: If possible, start with short flights. These can serve as practice to manage anxiety without the overwhelming pressure of longer journeys.
Join Support Groups: Look for community support groups for nervous flyers. Sharing experiences with others facing similar challenges can be empowering.
Final thoughts on managing flight anxiety
Managing anxiety while flying is possible with the right strategies and mindset. By employing techniques such as preparation, distraction, and relaxation exercises, nervous flyers can transform their flying experiences. It’s essential to be patient with yourself as you navigate these feelings. Remember that many passengers share similar anxiety and that it’s okay to seek help.
No matter your experiences in the past, each flight is a new opportunity to practice coping and build confidence. Embrace this journey, knowing that with time and support, you can conquer your fears associated with flying and enjoy the many adventures travel offers. If your anxiety persists, consider exploring resources related to airplane fear to further assist you on your journey to becoming a more confident flyer.
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