In the event that you or someone you know struggles with anxiety about flying, then these 10 specialist strategies will help ensure a comfy, panic-free flight.
You are not alone. More than 25 million Americans suffer from some kind of flight stress, which makes aerophobia (fear of flying) the 2nd biggest fear in the U.S. after public speaking. If you do fall in this category, you've probably had family and friends remind you countless times that flying is the safest mode of transportation. While that's true--your odds of dying in a plane crash are roughly one in 10 million in comparison to a one-in-272 prospect of dying in a car crash--that isn't always enough to quell the jitters. And advice like showing up early in the airport to eliminate unnecessary stress is practical too, but for the most nervous nellies among us, it requires just a little bit more to get us up in the atmosphere. We turned to the pros --Todd Farchione, Ph.D., of Boston University's Center for Anxiety & Related Disorders, Martin N. Seif, Ph.D., ABPP, of this Anxiety & Phobia Treatment Center, and Captain Steve Allright of British Airways' Flying With Confidence application --to find out Just What to do to help alleviate flight anxiety. Because of their advice, we put together a 10-step guide that will help you conquer your fear--since nothing must stand between you and the holiday you deserve.
1. NAME YOUR PHOBIA
Figuring out exactly what causes your anxiety at the first area is an important initial step toward conquering flight stress. Different facets of flying may trigger different anxieties depending on the individual --for instance, one person may be fearful of turbulence and feel nervous during a totally normal takeoff, whereas an individual with germaphobic trends may be more worried about the spread of germs at a restricted space. It is helpful to recognize that your anxiety is absurd, but you need to have the ability to pinpoint the reason for your fear before you may take another step.
2. Get Familiar with AIRPLANE NOISES
You're about to property and the plane is rattling like both of its wheels are about to drop off--is it time to panic? No, the more carry-on luggage and also the seat-back tables are shifting slightly--just like they do every time the airplane takes off and lands. Sometimes all it takes to combat stress is a small details. Read up on the typical bumps and noises that may occur during a flight. Additionally, it can help to understand exactly how rigorous safety measures are for aircrafts. AOL Travel did a excellent report back in 2010 on everything a plane must undergo until it's deemed worthy of your ridership--including being able to support one-and-a-half times the maximum load it'd ever carry and climatic ecological extremes such as 120-degree temperatures. "Our stress is fed by'what if?' Catastrophic thoughts.
3. Examine the TURBULENCE FORECAST
While turbulence is a perfectly normal part of flying--it occurs when the plane encounters normal weather patterns such as air currents or oceans --the idea of vibration while in the air can be extremely unsettling. Turbcast (iTunes, $1.99) was designed by a pilot and examines weather patterns as a pilot would, giving anglers an inside look at variables like air pockets and thunderstorms which may lead to turbulence in the first location. Translation: The more you know about what causes that shaky feeling and just how much of it you can expect as you are airborne, the less you will be fearful of it, anxiety is the main cause for migraines in females .
4. BRING A PHOTO OF YOUR DESTINATION
Visualizing your destination and imagining yourself there could be a powerful antidote to stressand will help keep you focused on the prize at the end of the journey. You can do this with or without a photo, but using a physical picture to refer to--whether it is a photo you've downloaded on your phone or even a postcard--can help to keep your mind from wandering. Allright states another procedure is to"imagine yourself in a safe place, somewhere you feel safe and comfortable. Your bedroom, possibly, or on a beach. Take yourself there with your eyes shut and relax." The concept is to take your mind off the small things which make you nervous about flying and concentrate on the positive sides of your journey.
5. SKIP COFFEE AND WINE
Captain Allright says to avoid both alcohol and caffeine, because they may leave you feeling fuller during the flight. Nervous fliers should steer clear of a seemingly reassuring pre-flight alcoholic drink, because alcohol can make it more difficult for the body to adjust to being airborne and attract on a horrible bout of jet lag.
6. DISTRACT YOURSELF
In summary --distraction works. Airlines today provide the small comforts of home--like televisions, music stations, and magazines--to help distract you from lumps and noises during the flight and make you feel more at home in a strange location. Among the most effective ways to distract yourself through a trip would be to bring a novel that you have already started and so are deeply engrossed in or a season of your favorite tv series. Farchione says if folks associate televisions with being secure in the home, and there's a tv on the airplane, they will feel similar familiar feelings of comfort.
7. TALK TO SOMEONE
Dr. Seif says it's a good idea to let others know you're not overly keen on flying--you may be able to speak to the pilot briefly while you board the plane or get extra attention from flight attendants through the flight. If you are traveling with friends or relatives, speak with them about what exactly makes you anxious so that they can help alleviate the tension, but do not let the conversation spiral into a contest over who has the scariest flight encounter. Sometimes just knowing that others are available to help you if your stress surfaces is sufficient to help keep that anxiety in check.
8. EMBRACE SAFETY INFORMATION
No, your airplane is not likely to crash (and whatever you do, do NOT start imagining tragedy scenarios). But knowing that you're ready for anything could be empowering. Watch an airline safety video while you're still in the comfort of your house so that you can"master" the process on your head (Air New Zealand did a particularly entertaining spin on the security video, featuring characters in The Hobbit, in addition to a hilarious safety video starring fitness guru Richard Simmons). Once you're on board the aircraft, then make care to browse the airline safety card in the seat pocket in front of you. In case it makes you feel better, then you could even go so far as to reserve your seat in the back of the airplane, which has been shown to be the safest part of the aircraft in the event of an accident.
9. PRACTICE BREATHING
Allright says profound breathing is quite important during takeoff and other points during the flight in which you experience stress. "If somebody is quite anxious, it is actually rather difficult to change their breathing pattern," he states. "Try holding your breath and then deep breathing, or better yet, force yourself to breathe for so long as you can and then have a long, deep breath." Seif and Farchione equally recommended taking deep breaths, because this triggers the calming reply and can help prevent hyperventilation. Try to maintain a relaxed posture as well, rather than cling to the seat armrests, because this can heighten any anxiety you may be feeling.
10. HAVE RELAXATION REMEDIES HANDY
Some doctors prescribe anxious fliers with fast-acting anxiety medicines such as Xanax or Valium, but Farchione warns that you should be aware that each has its own side effects and that you might feel drowsy for hours after the airplane has landed. If you do not own a prescription, herbal remedies like St. John's Wort or Scullcap can help calm nerves too, based on an article by USA Today. Bring the medication or the herbal remedy, but hold onto it as a"last resort" option. If you are feeling jitters coming on, start with using a minor relaxant, such as sipping chamomile or peppermint tea. Farchione says doing the things you associate with being calm and content can help remind you to remain calm as you fly. You might realize that only knowing the drug is there in case of emergency is comforting enough--and you are able to reap the benefits with no side effects. If these things are not working visit
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