How to Overcome Fear of Airplanes

Do you want to go far away and see the world with your own eyes – without experiencing the panic of flying? If you have a fear of flying (aviophobia), there are many steps you can take to prevent its negative effects. Learning about this disease, using relaxation techniques, and planning your trip are all things you need to do to overcome your fears and be free to explore the world. The following information will be quite helpful in helping you feel more secure: the fatality rate when flying is only 1 in 11 million. That means the chance of your flight having an accident is only in the range of 0.00001%. ^{[1] X Research Source}

Table of Contents

Equipping knowledge about aircraft

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Understand how safe the plane is. Understanding the stats won’t completely help you once the plane leaves the runway. But once you know that it’s safe to fly, you’ll feel more comfortable on the plane or on your way to the airport. In fact, flying is actually very safe. By far, the plane is the safest means of transportation.

In developed countries, the chance of a plane crashing is 1 in 30 million. ^{[2] X Research Source}

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Compare the safety of air travel against other hazards. In life, there are countless other risks that you may not have thought about carefully. And the truth is that they are more dangerous than flying. Knowing about these hazards does not make you worry about them. Instead, they will tell you that your fear of flying is completely unfounded! Learn about these statistics, write them down, and repeat them when you start to feel nervous about your upcoming flight.

The death rate from an auto 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, give yourself some encouragement. You have passed the most dangerous part of your flight.
The rate of death from food poisoning is higher than a plane crash at 1 in 3 million.
You can also die from a snake bite, a lightning strike, a hot water burn, or a fall out of bed. If you’re left-handed, your risk of using a right-handed device will still outweigh the risk of dying in a plane crash.
You are more likely to die from a fall while traveling to a plane than sitting in a plane.

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Anticipate movements and sensations on board. The biggest part of fear is not knowing what will happen next. Why do planes fly so fast? Why do my ears feel uncomfortable? Why do the two wings of the plane look so weird? Why do flight attendants ask passengers to fasten their seat belts? When faced with an unusual situation, your first instinct will be to assume the worst-case scenario. To minimize this, get all the information you can about the plane and about traveling by plane. The more knowledgeable you are, the less you will worry. Here are the things 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 too fast. Once the plane leaves the ground, you will no longer be aware of the plane’s speed.
You will have tinnitus when the plane is moving up or down due to the change in air pressure.
Some parts of the wing will move during flight. This is completely normal.

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Understand air turbulence. Turbulence occurs as the plane flies from an area of low pressure to an area of high pressure, and you will feel the plane “shake”. Air turbulence is just like when you’re driving through an undulating rocky road.

It is only in rare cases that turbulence can cause injury, usually due to a passenger not wearing a seat belt or from being hit by a luggage overhead. Come to think of it, you’ve never heard that the pilot was injured due to turbulence, right? This is because pilots always fasten their seat belts.

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Learn more about how airplanes work. You can also learn about the workings of the engine inside the plane so you can get a better understanding of the process that scares you. Studies have shown that 73% of people with agoraphobia often fear that the plane will encounter technical problems during the flight. So the more you know about airplane operations, the more comfortable you’ll feel when traveling by plane. Instead of wondering “Why are planes acting like this? Is this normal?”, here are a few things you need to know. ^{[3] X Research Sources}

An airplane needs four forces to fly: gravity, drag, lift, and thrust. These types of forces are responsible for making the plane move as naturally and as easily as if you were walking. A pilot once said that “Airplanes are happiest when they fly in the sky”. You can learn more about these forces if you want to improve your knowledge.
A jet engine is simpler than the one you’d normally find in a car or even in a lawn mower. In the event that one of the aircraft’s engines fails, the aircraft will continue to operate normally with the remaining engines.

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Rest assured that the plane door will not open during the flight. You can also learn more information to limit your fear of airplane doors opening in flight. Once you reach an altitude of about 9,144 m, the pressure of about 9,000 kgf will keep the aircraft doors closed, so it will be difficult for the aircraft doors to open while the plane is in flight. ^{[4] X Research Sources}

Take control of your anxiety

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Take control of your general anxiety. ^{[5] X Source of Research} You can deal with air travel anxiety by managing anxiety in general. ^{[6] X Research Sources} First, you need to be aware of your anxiety. How did you start to feel anxious? Do you have sweaty hands? Do your fingers tremble slightly? By being aware of your own signs, you’ll soon be able to start doing exercises to help manage your feelings of anxiety.

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Ignore the things you can’t control. Many people fear flying because they feel that they have no control. People who experience this phobia often feel that they will never have an auto accident because they are in control. They are the driver. This is also why they are more likely to take risks when riding a car than flying. When 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 perceived control (or lack of control) in the face of a stressful situation.

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Do relaxation exercises to ease anxiety. You should integrate anxiety-reducing exercises into your daily life. When you practice these exercises at a time when you don’t feel anxious, you will have the tools on hand to help you when you need it. Only then can you feel that everything is always under your control and keep yourself calm. Try yoga or meditation to reduce anxiety in your life. ^{[7] X Sources of Research Roth, WT (2010). The variety of methods for effective treatment of panic: what do they have in common? Depression and Anxiety, 27(1), 5-11. doi:10.1002/da.20601} , ^{[8] X Research Sources Gaudlitz, K., Plag, J., Dimeo, F., & Ströhle, A. (2015). Aerobic exercise facilitates an effective behavioral therapy approach to anxiety disorders. Depression and Anxiety, 32(3), 221-228. doi:10.1002/da.22337}

The important thing to remember is that it can take months for you to work through your fears and anxieties and for you to fully regain control.

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Try to relax the muscles. You can start by identifying the muscle group that is tense. Shoulders for example. Usually when we are nervous or anxious, we tend to pull back our neck and strain the muscles in our shoulders. ^{[9] X Research Sources Francesco, P., Mauro, MG, Gianluca, C., & Enrico, M. (2010). Efficacy of relaxation exercises in the treatment of anxiety. International Journal of Counseling and Behavioral Therapy, 5(3-4), 264.}

Breathe deeply and relax your shoulder muscles. Feel the relaxation of your shoulders. You can use this method for other muscle groups such as the face and legs.

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Use guided visualization. Think about the place that makes you happy and comfortable. Imagine that you are there. What do you see? What can you smell? What do you feel? Focus on every detail of the place you choose. ^{[10] X Research Resources Kim, BH, Newton, RA, Sachs, ML, Giacobbi, PR, & Glutting, JJ (2011). Effect of guided relaxation and visualization exercise on adult self-reported recreational exercise behavior. Journal of age and physical activity, 19(2), 137-146.}

There are quite a few guided visualization exercises that you can purchase or even download to practice.

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Deep breath. Place one hand on your stomach. Breathe deeply through your nose. Inhale as much air as possible. Inhale the air so that your abdomen is tight, not your chest area. Exhale from your mouth, slowly counting to 10. Contract your abs to push all the air out. ^{[11] X Research Sources Francesco, P., Mauro, MG, Gianluca, C., & Enrico, M. (2010). Efficacy of relaxation exercises in the treatment of anxiety. International Journal of Counseling and Behavioral Therapy, 5(3-4), 264.}

Do this exercise 4-5 times to relax.
Remember that breathing exercises may not completely ease your anxiety. Many recent scientific studies have found that this exercise does not bring tangible benefits. ^{[12] X Research Sources Schmidt, N., Wopaway-Bickel, K., Trakowski, J. et al. (2000). Eliminating cognitive behavioral treatments for anxiety disorders: A review of the practicality of breathing training. Journal of Clinical Counseling and Psychology, 68(3), 417-424}^{[13 ] X Research Sources Barlow, D., (20014) Anxiety Disorders: Nature and Treatment of Anxiety and Panic, New York: Guilford.}

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Distract yourself. Think of 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 want to go? What will you do there? ^{[14] X Research Resources Kim, BH, Newton, RA, Sachs, ML, Giacobbi, PR, & Glutting, JJ (2011). Effect of guided relaxation and visualization exercise on adult self-reported recreational exercise behavior. Journal of age and physical activity, 19(2), 137-146.}

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Take a flight course. There are many courses that can help you overcome your fear of flying. You may need to look around a bit to find these classes, but they do exist. There are two types of this course: one that you must attend in person to attend, and one that you can learn at home through videos, written materials, and counseling sessions. These courses will help you get used to going to the airport and traveling by plane by joining your class instructor. However, the effects of these courses may not last, unless you regularly travel by plane.

You can search for similar therapy courses in your area. ^{[15] X Research Source}
Home classes will allow you to control your own progress. And since you can retain course material, you’ll be able to enhance your learning by regularly reviewing the material.
Some courses offer free weekly group phone consultations.
Some classes will allow you to take part in a flight simulator. This class allows you to experience real flight without having to leave the ground.

Book a flight

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Choose a direct flight. While you may be limited in your choice of seats on the plane, there are things you can do in advance to reduce anxiety. ^{[16] X Research Source} Choose a direct flight to your destination. You don’t have to think too much about this. The fewer flight hours, the better for you.

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Choose a seat near the wing of the plane. Passengers sitting in this position will usually have the smoothest flight. The area near the wing of the aircraft will be more stable and less affected by aircraft movement.

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Choose an aisle seat or an exit seat. Choose a seat that makes you feel less cramped. For example, seats near the aisle or you can even pay a little extra to choose a seat in the exit row.

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

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Choose flights during the day. If you are afraid to fly at night, choose a daytime flight. Sometimes you will feel better if you can see the scenery outside the window. In the dark, you may feel more anxious because you don’t know what you’re dealing with.

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Select the route with the least turbulence. You can also check out the online site called Noise Forecast to learn about the area with the least amount of noise in your country. If you’re planning to take a connecting flight, check to see if you can choose a route that’s less of a hassle for you.

Preparing for the flight

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Go to the airport at another time. Many people recommend going to the airport even if you don’t have a flight. You just need to visit the terminal in the airport to get familiar with everything. It sounds weird, but this is a great way to gradually feel more comfortable every time you have to fly.

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Coming soon. Arrive at the airport early so you have time to tour the airport terminal, get through security, and find your way to your gate. Arriving late, or simply not having enough time to mentally prepare for what’s to come, will make you feel more anxious when you take your seat on the plane. Take the time to familiarize yourself with the airport terminal, the people entering and leaving the airport, and the general atmosphere at the airport. The more you get used to them, the better you’ll feel about flying.

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Get to know flight attendants and pilots. When you step onto the plane, say hello to the flight attendant or even the pilot. Observe them in uniform and doing their job. Pilots are specially trained people, just like doctors, and you need to respect and trust them. If you practice trusting others, and understand that they put your safety first and are capable people, you will feel better about your flight. ^{[17] X Research Source}

The pilot on your flight will often have to spend hundreds of hours flying. They need to reach 1,500 flight hours before they can apply for a job at a major airline. ^{[18] X Research Sources}

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Avoid using alcohol to self-medicate your fear. Many people have the habit of asking for quite a bit of wine or a Bloody Mary as soon as the flight attendants have passed. However, this action is not a good solution for you to ease your anxiety when 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.

Drunk will make you feel worse, especially after the alcohol wears off.
If you really need to calm down, you can have a glass of wine or a beer.

While on the flight

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Deep breath. Slowly inhale air through your nose, then exhale gently, counting to ten until you have cleared all of the air from your lungs. Repeat if needed. ^{[19] X Research Source}

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

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Strap on wrist. Snap a rubber band in your hand when you feel nervous. The pain that the rubber band brings will bring you back to reality.

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Bring items to keep you entertained. If you can find ways to distract yourself, you’ll feel better about flying. Bring magazines or download episodes of your favorite TV shows to watch on your computer. You can also play games on your laptop. Or you can also work or do homework.

Find anything that might help you. Think of flight time as the amount of time you spend doing the things you’ve always wanted to do or need to do, rather than simply a few hours of constant worry.

Advice

Once you have a strategy to beat your fear of the day you have to fly, try to fly regularly. Forming the habit of flying will make flying no longer an isolated, scary event, but a part of your daily routine. Once you are familiar with the process, you will feel more comfortable. ^{[20] X Research Source} When you have the opportunity to choose between flying and riding, choose to fly so you can face your fears more. Remember, flying is safer than driving!
Accept that you will not have control in certain situations, such as when traveling by plane. Risks are a part of life. You will never know what awaits you. Fear is caused by a state of anticipation, anxiety, and a desire to control the future. Once you’re comfortable with the idea that what needs to happen will happen, flying won’t interfere with your peace of mind.
When flying, bring items that will entertain you and also help your brain think clearly. A pretty good method that many people use is to think about the question if you could go anywhere in the world, where would you choose and what would you do, however, if this doesn’t work, works for you, think about where you’re going and what you’re going to do there.
Try to distract yourself to ease your fears by watching a movie or taking a nap.
Carry a patch and motion sickness medicine with you in case you feel nauseous.
Remember, the captain knows what he’s doing. Trust the crew! They had flown hundreds of millions of times before! Good luck!!
Avoid looking out the window during takeoff and landing. Instead, think about something that distracts you, like what you plan to do after you land. However, do not fantasize too much because you also have to maintain your sanity in case of an emergency.
Don’t put yourself in stressful situations like thinking, “What if I fall?” or similar, think of fun things or bring a notebook to write and draw.
If you’re too scared, do the brace pose. This is a self-defence position in the event of a concussion and is often used in the event of an emergency landing. But if you are too scared, you can use it in the case of a normal landing.
When the plane takes off, count to 60. When you count to 60, you’re already in the air!

Warning

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

Steps