How to overcome the fear of flight

If you live with air phobia with fear of flight, it’s not far away. According to the data in 2024, 25 million Americans are afraid of flying To some extent, you can stay at home rather than to interfere with your trip and even leave your lifelong adventure.

“The fear of flight can be a deep uncomfortable condition for living together. It is not only physical discomfort during the flight that can occupy a lot of energy, but also shame and embarrassment of this fear can make life more difficult.” New York City Psychotherapy GroupSayed Travel + leisure. “There are various ways of this work, and it is important to recognize that the fear of each person is unique, whether it is not used to past trauma, general anxiety disorders, or simply being used to flight mechanics.”

In fact, there is a way to fight this fear to see as many worlds as possible. Here are some things that can try to overcome the fear of flight from experts.

Know the root cause.

According to Maenpaa, it is essential to find the root cause of fear and investigate emotional origins. Maenpaa said, “This is a child who understands the past experiences of turbulent flight and worsens fear, which may include listening to the relevant beliefs that may have heard the stories of others or contributed to fear. “A deeper exploration can reveal hidden triggers, and you can face them through the psychological therapy that brings the past to the present.”

Try exposure therapy.

After trying to understand where your fear comes from, you can try to face exposure therapy. “The effective way to overcome the fear of flight is to learn how to calm the nervous system,” said Abrah Sprung, a licensed clinical psychologist. “Start while watching a video taking off the plane, then visit the airport and build it for a plane without a plane.” Sprung said that what faced your fear was a step -by -step process of retraining the brain with confidence instead of panic.

Or think about cognitive behavioral therapy.

According to Ashley Pena, the executive director of the Mission Connection, cognitive behavioral therapy (CBT) is another approach to overcome fear. “CBT helps to identify and challenge irrational fear of flight,” PENA said. “Many people make that experience into a disaster (” Airplanes will fall. ‘This may probably be one of the easy approaches. As PENA said, it can be done through virtual treatment, so you can relax at home.

Learn simple breathing technology.

SPRUNG has provided another easy tip to try when you feel anxious on the plane. Try to breathe the box. Sprung said, “I practice for 4 seconds, hold it for 4 seconds, exhale for 4 seconds, and hold it back for 4 seconds.” “This helps to control the nervous system and reduce anxiety.”

Or this ground motion.

PENA also provided another simple sensory grounding technology, “5-4-3-2-1”. 5 things in flight, 4 things you touch, three things you hear, smell smell, taste taste. “This keeps your heart rather than focusing on fear,” Pena said.

Download the correct app.

It’s okay if you need a little more guidelines on how to relax before flight or flight. According to Rostilav Ignatov, a medical officer, Haven detoxificationThere are many apps that will help you do that. ROSTILAV told T+L, “To relax travel stress such as headspace, tools such as meditation and rest apps provide guidance meditation and breathing to encourage rest and reduce stress.” “This app has a high accessibility and can accompany travelers on flights, so the flight experience is more comfortable and not threatening.”

Avoid certain triggers.

This is a little idiot, but if you are suffering from anxiety, it is better to give up an airport wine or a glass of cookies. Erin Weinstein, a hypnosis treatment and psychotherapist, “unfortunately alcohol and sugar are not an anxiety solution.” This is because eating and sugar foods before flying can actually increase the anxiety despite providing temporary slogans. Weinstein said, “The spike leads to your heart race. The anxious feeling you experience can feel like panic, but in fact, your body is responding to what you spent, ”we said.

Hypnosis.

The wine star also suggested hypnosis if there is a fear of flight. “This is because people can help to build phrases, images, or senses that are converted to personal ‘calm buttons’, immediately rest mode.

Keep your heart busy.

Michelle English, Executive Clinical Manager Healthy life recoveryKeeping your brain busy on the plane can be enough to get out of fear. English said, “Bring something that can distract you like books, music or movies. “The more you focus on something else, the less you focus on something else, the less time you think about fear. It’s a simple trick, but it’s effective for many people. If you make your mind busy, you can calm down and feel faster.”

Talk to the crew.

Sometimes by chatting with the crew before taking off, it can help you calm your nerves. Jay L. Serle, a clinical supervisor of the Ohana Poisoning Center, said, “What can be helpful is to talk to the flight crew. “This can be stealed and helped people understand more about turbulence.

Understand that there is abundant flight.

One more important thing is to understand that flight is rich and safe. Sprung said, “Flight is one of the safest means of transportation. “The plane was built to handle turbulence and the pilot trains extensively for all scenarios. The turbulence may not be scary, but the same as the bump on the road. It is inconvenient but not dangerous.” Sprung said, “The possibility of airplane collision makes it much safer than driving from 11 million to 11 million people. Learning about the back of flight can be replaced by fear.”

Maenpaa also added that people who live with fear of flight do not need to control it. “By reconstructing thoughts, learning more about flight safety, and understanding the system to keep us safely, people can find comfort in the knowledge that flight is one of the safest ways of travel.” She was also designed to withstand direct lightning, and said, “It is only 1.2 million to 12 million in plane collisions, and more than 95 % of the overall survival is more than 95 %.

Maenpaa said, “Yes. Millions of flights take off every year without accidents and land safely. ” “Armoring yourself with this knowledge can help you keep calm in the moment of crying or uncertainty in the air, so your quality of life greatly improves every time you fly.”