What is fear of flying? Overcoming fear of flying

Main Category: Public Health
Article Date: 12 Jul 2004 - 8:00 PDT


For some people the fear of flying can turn holiday dreams into nightmares. If you're terrified of flying to the extent that you have to travel by sea, road or rail to avoid it, then there are ways to help you conquer your fear.

What is fear of flying?

We are afraid of flying when we are irrationally alarmed by the possible consequences of flying and therefore uncomfortable or willing to do so. Fears can produce physical as well as emotional symptoms such as sweating palms, dry mouth and a racing heart beat, and even hyperventilating, vomiting or losing all sense of control.

In the case of flying, you can exhibit a range of symptoms including:

-- feeling uncomfortable when you hear certain noises, or when the plane takes-off, lands or turns in air

-- feeling claustrophobic when the door shuts

-- only flying when you have absolutely no other option

-- needing a drink or sedatives to be able to fly

-- worrying about the flight for days, weeks or even months in advance

-- having feelings of nausea, hyperventilating and shakiness from the boarding gate for the whole duration of the journey

-- being unable to get on a plane at all - for holidays or business trips

Why do you fear flying?

Fear of flying is often a learned fear - many people were confident flyers once upon a time. Does this sound like you? Have a think to see if you can remember an incident that scared you, such as a turbulent flight, an aborted landing, or seeing upsetting pictures of an airline crash on TV. If you can remember a trigger, then it might help you get over your fear.

Fear of flying is mainly irrational. It's not the result of you looking at statistics, weighing up the pros and cons and coming to a sensible conclusion. Rather, your imagination just takes over - how can tens of tonnes fly? What holds it up? Are the pilots properly trained? All those 'What if…?' fears can be hard to rationalise. Plus, your imagination can play back scenes of horrific accidents and worst case scenarios that intensify your fear and phobia.

There could also be another underlying fear - that of losing control - where you fear that you're literally handing your life over to the skill of the pilot and crew.

If you have an existing anxiety such as claustrophobia, this can be worsened by the knowledge that you simply can't get out of a plane at 30,000 ft!

Overcoming your fear

You can practise some self-help techniques such as breathing exercises or meditation, both before and during your flight. Or, try visualisation, where you imagine yourself on the plane, exposed to the sounds and sights that scare you or make you panic. When you feel the familiar dry mouth, nervous tummy feelings, close your eyes and breathe slowly in through your nose, out through your mouth. Practising your flight many times before you do the real thing can be great preparation.

When you gain enough confidence to try a real flight, pick a trip you've always wanted to make, as it will help your motivation, but perhaps keep it short to minimise the time you're in the air. You can always build your confidence for longer trips.

Have a look in the self-help sections of bookstores, as many books have been written on overcoming fear of flying, as well as other fears and phobias.

Also:

-- pack a travel bag full of books, magazines, CD player and so on, to distract yourself while waiting to board

-- try to eat a filling, nutritious meal - it will probably help you sleep on the flight and you'll feel better when you arrive at your destination

-- avoid sugary snacks, tea, coffee or caffeine-filled drinks, as they may make you feel more stressed and over-stimulated

Some of the major airlines run courses that can help you overcome a fear of flying.

The courses usually take the form of a day-long workshop (sometimes once a week for a few weeks), where members of airline crew talk you through the whole mechanics of flying - from the noises the aircraft makes to the reasons why. This is called cognitive behavioural therapy, where the course aims to help you understand the actual facts of what is happening, then help you to change your fearful reactions to them. The course often ends with a virtual flight in a simulator, or in a real plane. The pilot will talk you through the whole process, and you'll be encouraged to ask questions.

Finally, don't be scared to ask to speak to the pilot before, during or after the flight - use the opportunity to ask all those burning questions.

http://www.bupa.co.uk

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