Counselling 4 Anxiety

Fear of flying, or aviophobia, can significantly impact your life. However, with the right strategies, you can overcome this fear and experience the freedom of flight. Here I explore some practical tips that you can use to overcome your fear of flying. Remember, this is a phobia that can be overcome and whilst no-one says that it will be an easy process, it is achievable and can ensure that you get to experience as much of what life has to offer you.

Understanding and Challenging Your Fear

• Identify Your Fears: Pinpoint specific concerns, such as turbulence, loss of control, or the fear of crashing. This awareness is the first step towards addressing them. Understanding the root cause of your fear of flying can help therapists such as us, within Counselling4Anxiety, to work with you so that we can challenge and counter the underlying thoughts that create the fear.
• Challenge Negative Thoughts: Replace irrational thoughts with realistic ones. For instance, instead of thinking, "The plane will crash," remind yourself of the extensive safety measures in place. However, this is not about constantly repeating the same process, but it is about understanding and reflecting on realistic thoughts that accurately represent the situation and the risk. What is clear is that in any phobia, the person with the phobia over-represents the scale of the risk and the threat and under-represents their ability to be resilient and to cope.
• Educate Yourself: Learn about airplane design, safety procedures, and statistics on air travel safety. Knowledge can dispel misconceptions and reduce anxiety.

Cognitive Behavioral Techniques (CBT)

• Exposure Therapy: Gradually expose yourself to flying situations. Start with short flights, gradually increasing duration. This work can be done with therapists within Counselling4Anxiety. Remember, this is not about trying to undertake a flight at one go. It is a staged exposure process that you undertake slowly and which allows you to learn that the threat or risk is not overwhelming.
• Relaxation Techniques: Practice deep breathing, progressive muscle relaxation, or meditation to manage anxiety. These will help when you go through the exposure process - called the 'Exposure Response Prevention' process.
• Imagery: Visualize successful flights, focusing on positive sensations and outcomes. Mental visualisation can really help and should be part of the therapeutic or healing process.

Practical Strategies for Flight Anxiety

• Grounding Techniques: When anxiety arises, focus on your senses. Notice what you see, hear, smell, taste, and feel. This brings you back to the present moment. You can also press your feet against the floor and really connect with the ground. This brings the mind and body to the present moment and stops ruminations.
• Distraction Techniques: Engage in activities like reading, listening to music, or watching movies to divert your attention from anxious thoughts. Whilst they are one mechanism, they are not ideal in the long-term. It is essential to challenge and show up the underlying fearful thoughts as being  inaccurate and over-rated in their fears.
• Time Management: Arrive at the airport early to avoid rushing, and manage your time effectively to reduce stress. Remember, travelling is already a stressful process, so getting early and taking your time will help.
• Seat Selection: Choose a seat that suits your comfort level. Window seats can provide a sense of control, while aisle seats allow for movement.
• Support Systems: Discuss your fears with a trusted friend, family member, or therapist. Sharing your experiences can provide comfort and support.

Additional Tips

• Prepare a Comfort Kit: Pack items that provide comfort, such as noise-canceling headphones, eye masks, snacks, and your favorite relaxation tools.
• Seek Professional Help: If your fear significantly impacts your life, consider consulting a therapist specializing in anxiety disorders. We at Counselling4Anxiety can help.
• Join a Support Group: Connecting with others who share your fear can offer valuable insights and encouragement.

Remember, overcoming fear of flying takes time and practice. Celebrate small victories, and be patient with yourself. By combining these strategies with professional guidance if needed, you can gradually reduce anxiety and enjoy the freedom of flight.