The Magic of Air Travel. How to Overcome the Fear of Flying?

Air travel has opened up the world to us – today, travelling between continents is a matter of a few hours. It is a convenient, fast and safe way to travel, ideal for both tourists and business travellers. Flying develops, relaxes and broadens horizons. However, for some it is associated with fear, which can make it difficult to carry out plans. How to tame the fear of flying and enjoy every journey? Learn proven methods for a comfortable flight.

Fear of flying? What could be the cause?

Fear of flying, or so-called aviophobia, is often the result of false ideas about the principles of aircraft operation and its technical capabilities. The severity of symptoms may also be caused by the occurrence of other anxiety syndromes, such as claustrophobia related to fear of being in small, enclosed spaces or even fear of heights. Often, fear is also a consequence of negative experiences during previous flights, caused by, for example, turbulence - explains Dominika Wrońska, a psychologist specializing in working with anxiety.

It is worth emphasizing that such fears are not uncommon – after all, it is the earth, not the sky, that is our natural environment. They often concern primarily people who have never traveled by plane and are caused by the so-called fear of the unknown, lack of control over the situation and one's own fate in a dangerous situation, which directly translates into a sense of security. Fortunately, there are effective methods of dealing with these fears.

During my professional practice, there have been many people who have successfully overcome their fears and today enjoy flying. How to overcome fear and enjoy flying? First of all, you need to start by properly diagnosing the source of the problem. It is worth asking yourself what really causes anxiety and discomfort - emphasizes expert D. Wrońska.

What can help you prepare for your flight? Trust the cabin crew

If a passenger is afraid of flying, first of all, the crew should be informed of this fact as soon as they board the plane. The cabin crew always makes every effort to have such a person closer to them, to surround them with exceptional care and support, to support their spirits and reassure them.

The first flight attendants who appeared on board aircraft in the 1930s had to be certified nurses. Today, such education is no longer required for cabin crew, but the "care gene" is essential for this job. It is not something that can be learned from a book or during a single lecture. During recruitment, attention is paid to the candidate's suitability for work on board an aircraft. Then, a multi-week training begins. This is an intensive course covering standard and emergency procedures, crew resource management, evacuation exercises in an aircraft simulator and in a swimming pool, issues related to passenger service and many others. Every year, each crew member undergoes several days of periodic training and a line check, i.e. a test flight under the supervision of an instructor. Literally everything is checked: from knowledge of procedures and equipment to behavior on board. Only after passing the line check does a person become eligible to fly for the next year - says Kajetan Gawarecki, a medical instructor at LOT Polish Airlines, an experienced nurse and academic lecturer.

All cabin crew members are trained in aviation medicine and advanced first aid in emergencies. The cabin crew never ignores a passenger's poor health, because a headache on the plane can be a symptom of hypoxia, dehydration or severe stress. The crew must know how to help, the instructor adds.

Ensure the appropriate level of knowledge

Often, a dose of knowledge can be very helpful in overcoming the fear of air travel. How many procedures must be completed before an airplane is approved for flight? How does turbulence occur? Why are airplane windows rounded and made up of three layers? What makes airplanes fly? Is air travel safe?

Answering just these few questions above can completely change your perspective. Becoming familiar with facts, statistics, and expert statements can really work wonders. There are many options – movies, books, scientific articles, and even podcasts!

Learn relaxation techniques

For some people, introducing relaxation training into their lives can also be very helpful. Appropriate exercises in deep breathing techniques, visualization and proper muscle tension, such as Jacobson's training or Schultz's autogenic training, can be invaluable in overcoming the fear of flying. You can also use relaxation techniques and simply take your favorite recordings with you on board the plane. During the flight, it is also worth having your favorite book, an engaging podcast or previously downloaded episodes of travel documentaries with you. All this to distract bad thoughts and move them to completely different tracks.

Just Fly – Practice Makes Perfect

This saying is true in almost every area of life. In this case, the more flights you have, the more each one becomes a completely normal, well-known activity. After a while, every potentially suspicious sound, every unexpected twitch no longer makes such an impression. It's really just a matter of time.

Give up stimulants, choose water

Many people use alcohol as a way to tame their fear of flying. Unfortunately, first of all, after drinking it, the fear will not go away - on the contrary - it can intensify anxiety, and additionally often increases the discomfort associated with changes in pressure on the plane. It is also worth mentioning that drinking alcohol accelerates dehydration of the body and increases fatigue. If we want to take care of ourselves, the best solution is to drink water regularly throughout the flight. Beautiful, hydrated skin after arrival will be the best form of thanks from the body.

And if all that's not enough? Don't be afraid to ask for help from a specialist

If all of the above methods prove insufficient, it is worth seeking appropriate support and overcoming fear under the supervision of a specialist.

I work cognitively and behaviorally and I recommend a gradual approach to the topic of fear associated with flying: there is a part of the office where we discuss the problem, there are imagination techniques and various forms of exposure, e.g. using simulators. It is worth considering - says Dominika Wrońska. I remember a patient who was supposed to fly to Australia regularly as part of his work duties. It was quite stressful for him, so he started looking for professional help. Today, he uses airline services much more calmly and confidently. There are also patients who have gone from fear to deriving great pleasure and joy from traveling in the air. It really is possible - convinces psychologist D. Wrońska.

Traveling by plane gives you the opportunity to discover new places, learn about different cultures and experience completely new things, but the fear of flying can effectively thwart travel plans. When faced with it, you have to answer the question, what is stronger, fears or dreams? Overcoming fear requires work, but with full commitment, falling in love with flying is really possible.