5 Ways to Remain Calm When You Fly

The miracle of technology is that people can go five miles up in the air and reach London from New York in only six hours. Air travel has revolutionized and connected the modern world.

Still, there are many who feel apprehension about zipping along at 700 miles per hour above the clouds. For those with aerophobia, or fear of flying, Calm points out that flying is actually the safest mode of transit. 

For those who are nervous to get on board an airplane, know you are not alone. Almost a third of people are scared of flying. Aerophobia can present with a variety of symptoms from mild to severe, including panic attacks, nausea, and breathlessness. Aerophobia can be linked to other phobias like heights (acrophobia) or fear of closed spaces (claustrophobia). But the  fear of flying can be managed.Here are five tips for benefitting from the flight while keeping the anxiety at bay.

Try deep breathing
There are several breathing techniques that can combat both anticipatory anxiety that kicks in before boarding the plane and fear that strikes while in the air. One exercise involves sitting comfortably with a hand on your chest and one on the belly. Breathe deeply in through the nose and out through the mouth, feeling the stomach rise and sink with each respiration.

Another breathing technique is breath focus.mClose the eyes, take a deep breath, and try to visualize a word or image that brings calmness. This can distract from overwhelming feelings of panic. Or can try this breathing technique that involves inhaling through the nose for a count of four. Then, holding one’s breath for a count of seven. Finally, it ends with exhaling through the mouth for a count of eight. 

Progressive Muscle Relaxation
This technique is also called PMR. It involves tensing up certain muscles while inhaling, holding the breath for a count of five, exhaling, and letting the tension go. Calm suggests starting by tensing the feet muscles and working slowly up the body to relax all muscle groups.

Distract yourself
WebMD suggests looking for other things to focus on while onboard the airplane. Read a book or a magazine. Listen to music or an audiobook. Or, watch a movie. Try to focus on anything other than your fear.

Seek help
More than 25 million Americans suffer from aerophobia so there’s no shame in reaching out for help, whether it comes in the form of therapy or prescription medication. Several Cognitive Behavioral Therapy techniques can be particularly effective in combating fear of flying.

Journal after the flight
Calm recommends journaling your experiences on board after landing safely on the ground. Write about what worked, what didn’t work, and which techniques you tried. Give yourself space and time to reflect and seek insights for future flights.