How to Deal with Fear of Flying
I have a secret. Believe it or not, I hate flying! Over the years I've been determined not to let my anxiety around flying get in the way of my desire to see the world, but every time I get on a plane I’m actually really nervous!
I’m not sure where my fear started, because honestly I don’t remember having these feelings when I first started traveling. More recently, however, I had a terrible experience on a flight from Rio de Janeiro to Foz do Iguaçu in Brazil. We hit the worst turbulence I’ve ever experienced, despite having taken many flights. It was so frightening that I was literally in tears. I’ve never been more relieved to land and be on solid ground! Despite that incident, since then I’ve flown many times. But it’s never easy.
If you’re like me and have anxiety when it comes to flying, here are a few tips to smooth your journey.
BREATHING EXERCISES AND MEDITATION
Learning to use my breath has helped me more than any other tactic. I’m a huge advocate for breathwork, and nothing has helped me more under stressful situations than breathing exercises. Breathing exercises have gotten me not just through nervous flying experiences, but other experiences where I needed to calm down quickly. Google the phrase “breathing exercises for anxiety” and test out a few to find out which ones work best for you.
Similarly, meditation has helped me to separate my feelings about a situation from the reality of what’s happening - in other words it's given me objectivity. Being able to tell myself that I’m safe in the current moment and that what I’m experiencing mentally isn’t necessarily reflective of what I’m experiencing physically has been very helpful.
EDUCATE YOURSELF
Learning more about what causes turbulence and how planes are literally designed to withstand it is another way that I’ve calmed my nerves. If you need further help, there are even courses available - many created by pilots (who better to teach you about airplane safety, right?) - that help educate you on the realities of flying. There’s also the SOAR app, which provides weather forecasts, turbulence predictions, and a g-force meter to allay your fears about how much stress the plane is actually experiencing, versus how dangerous it may feel like to you.
MAKE YOUR IN-FLIGHT ENVIRONMENT AS COMFORTABLE AS POSSIBLE
The source of flying anxiety is different for everyone. For those who hate flying due to cramped seating and enclosed spaces, it might be worth upgrading to a larger seat in order to make the flight more comfortable. You can also have some of your favorite things on hand to distract and soothe yourself. I have a small amenities kit I created myself that has a few small items that make my flight experience more comfortable. Similarly…
CONTROL WHAT YOU CAN - MAKE THE OTHER PARTS OF YOUR TRIP LESS STRESSFUL
Sometimes it’s the accumulation of stressful situations that ramp up flying anxiety. If you’re arriving at the airport too late, rushing through security, and barely making it on the plane this can create a foundation of stress that intensifies once you’re in the air. Arriving at the airport with plenty of time to spare will smooth the way for a less anxious journey. Other things like upgrading from Basic Economy to one where you have assigned seating can be helpful too.
THERAPY
Seeing a therapist about your fears is another option. Seek out individual or group therapy that specifically deals with fears and phobias.
MEDICATION
If you’re your anxiety makes flying truly untenable, it might be worth asking your doctor for a mild, as-needed sedative to help you relax. Fear of flying is very common, and most doctors are happy to give you something to help you stay calm during the flight.
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hi there, I’m angi the founder of roam & gather. My mission is to curate joy-centered, small group journeys that are relaxed, intimate, and rooted in culture, community and slowness.
Roam & Gather is a small travel company offering soul-nourishing, curated travel experiences that help connect people with global communities, like-minded travelers and themselves.
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