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You’re filled with wanderlust, but fear of flying keeps you from exploring the world carefree? Do you wonder if it’s possible to finally overcome this fear of flying? Are you looking for new approaches and fear of flying tips? Then you’ve come to the right place!
Ready for Takeoff: The Best Fear of Flying Tips to Overcome Your Phobia and Explore the World
From tried-and-true techniques to new and alternative methods, this post offers tested remedies and effective strategies to cope with fear during a flight. Written by a passionate full-time traveler, this guide aims to help you discover our beautiful world without worries. Say goodbye to fear of flying!
1. Recognize the Triggers of Your Fear of Flying
Fear of flying can arise for many different reasons and as paradoxical as it may sound, the fear of flying is not always actually about flying. Other related fears, such as fear of losing control, fear of heights, claustrophobia, fear of crashing, or social anxieties can be reasons for discomfort and panic during a flight. Additionally, traumatic experiences, such as a witnessed emergency landing, disaster movies, and negative media coverage can intensify the fear of flying. Personality traits also play a role in how susceptible one is to so-called aviophobia.
To find out where your fear of flying comes from, I invite you to do a small experiment. Please close your eyes and visualize yourself sitting on a plane. Imagine the scene on the plane as realistically as possible and try to immerse yourself as deeply as possible into the situation. What do you feel and what exactly scares you? What thoughts are going through your head?
Take a moment and see if you can perhaps find the root cause of your fear. If so, this realization can help you tackle the fear at its root and overcome it specifically. But if that doesn’t work at all or you’re unsure – no problem! Even without knowing the cause of your fear, there are many tips you can implement yourself.
2. Educate Yourself About Flight Safety, Aircraft Technology, and Flight Mechanisms
If you were able to learn something about the cause of your fear of flying from the small experiment, you can now specifically seek information and facts that contradict your fear. One number that particularly impressed me comes from the International Air Transport Association (IATA); they calculated that statistically, you can fly accident-free for 14,000 years. In a row!
Often, understanding the technology behind flying, especially when feeling slightly uneasy, can help. How is it possible that an almost 300-ton transport vehicle can zoom through the air at 900 km/h at an altitude of 10,000 meters? Why are turbulences not only harmless but comparable to a car ride over forest ground? Answer all the questions that give you confidence and trust and that are linked to the root of your fear.
3. Hypnosis to Overcome Your Fear of Flying
If the facts against fear of flying couldn’t free you from fear, it’s because your fear is already deeply rooted in the subconscious and rational facts alone are no longer sufficient to combat the fear. In this case, hypnosis is a promising way to tackle your fear of flying at its root and successfully combat it, as it directly affects the subconscious. Through visualization exercises, relaxation techniques, and targeted hypnotic suggestions, these deeply rooted fears can be resolved and positive associations with flying can be created.
Hypnosis has the power to reprogram the subconscious, build self-confidence, and develop more relaxed reactions to flight situations. If you are open to trying an ancient, but for many still new method, then hypnosis against fear of flying is definitely worth a try. The success rate is extremely high, up to 90%!
4. Progressive Muscle Relaxation for Relaxed Flying
Progressive muscle relaxation offers you an unbeatable advantage: It is incredibly easy to learn and can be applied anywhere – whether before the flight, during the flight, or even in preparation for the next flight. By consciously tensing and relaxing specific muscle groups, you achieve a deep state of calm in the body. This allows you to effectively reduce the physical tension and restlessness that can accompany fear of flying. By deliberately tensing and relaxing your muscles, you focus your attention on your body and the pleasant feeling of relaxation. This, in turn, has a soothing effect on fears and calms the mind. With regular training, you can use this method to get your fear of flying under control and experience a relaxed flight.
However, before using the technique for acute fear of flying, I strongly recommend trying it out and internalizing it first. With some practice, it becomes one of the very helpful tips against fear of flying.
5. Breathing Techniques for Acute Fear
No matter which method you have chosen to overcome your fear of flying, breathing techniques are always a great benefit, both when flying and in stressful everyday situations.
There are many breathing exercises, but personally, I find that diaphragmatic breathing is a wonderful technique for fear of flying to alleviate the fear of flying and fly more relaxed. By consciously breathing into the abdomen instead of the chest, you can deepen your breathing and put your body in a state of serenity. Diaphragmatic breathing activates the parasympathetic nervous system, which is responsible for rest and relaxation. It effectively counteracts physical symptoms of fear, shallow breathing, increased heartbeat, and muscle tension. By focusing on your breathing and consciously breathing slowly and deeply, you can reduce stress, find peace, and experience a relaxed flight. Additionally, you can try placing your hands on your abdomen during this and feel how your abdominal wall rises when inhaling and falls when exhaling.
Diaphragmatic breathing is easy to learn and can be applied ideally during the flight or even before the flight to alleviate your fear of flying and calm you physically and mentally.
6. Avoid Caffeine and Alcohol
While alcohol may have a short-term relaxing effect, it can intensify anxieties and negatively impact control over one’s emotions. Additionally, alcohol can amplify the perception of fears and lead to increased physical restlessness during the flight. Caffeine behaves similarly, being known as a stimulating agent. It can heighten anxiety symptoms, accelerate the heartbeat, and cause inner restlessness. And all these are things you definitely don’t need when you have a fear of flying. Instead, a calming tea or simply water are excellent choices.
7. Relaxed Flying With Positive Affirmations
The power of language and positive suggestions only truly becomes apparent when you’ve tried it yourself. Positive affirmations can be incredibly effective! That’s why they shouldn’t be missing in our tips against fear of flying. Here’s how it works:
- Choose a positive affirmation, such as: “I am calm and relaxed during the flight” or “I trust the safety of the airplane”.
- Repeat this affirmation at every opportunity! Either, for example, always 15 minutes as a mantra before falling asleep (set an alarm so you can fully engage with the affirmation) or, for example, 108 times in the traditional Buddhist tradition using a Mala necklace.
- It’s important to regularly repeat the affirmations and truly believe in their positive statements. Over time, you’ll notice how they influence your thoughts and feelings and change your inner attitude towards flying.
- For optimal results, it’s recommended to repeat the affirmation daily for at least 3 weeks, but preferably for 30 days.
8. Travel With Someone You Trust
The most important advice when choosing your companion is: Find someone who doesn’t have a fear of flying! Because your companion’s task is: To focus entirely on you and be by your side. A hug, holding your hand, distraction or a funny remark in tense situations, a nice chat about what awaits you at the holiday destination… Knowing that someone is by your side who understands and supports you can help you feel much safer and more relaxed.
9. Plan the Day of Departure
Planning can provide a sense of security and is also an important point in tips for overcoming fear of flying. By carefully organizing your day, you can create a sense of control over the proceedings.
- Remember to allocate enough time for the journey to the airport, reserve the parking space in advance to avoid stress and rush when approaching the airport. Inform yourself about the best routes to the airport and check the current traffic information. If you arrive early, you have ample time to familiarize yourself with the surroundings and relax.
- Pack your luggage in advance, have a printed packing list ready to check off to make sure you haven’t forgotten anything important, and check the required travel documents a few days in advance. Is the passport still valid for a sufficient period? Do I have a suitable travel credit card with me?
- Also organize things that can calm you down, like your favorite music or a good book for the flight. With good preparation and planning, you can approach the day of departure stress-free and start the flight with more composure.
10. Regularly Listen to Airplane Noises
This might sound unusual, but it’s a genuine insider’s tip. By deliberately exposing the auditory system to airplane noises, the mind and body become accustomed to these sounds and perceive them as familiar. This can help gradually reduce the fear of flying, as our brain associates the noises with a safe and normal everyday situation. Ingenious and so simple!
Additionally, listening to airplane noises serves as mental preparation for the upcoming flight. It can help adjust to the flight journey, alleviate fears, and convey a sense of security. Once at the airport, thanks to this unusual but effective method, you can already have a certain familiarity with airplane noises, which can contribute to a relaxed and composed flight. You can find suitable sounds, for example, on YouTube or with a quick search on the internet.
Fear of Flying Tips: My Personal Conclusion
Fear of flying is curable! The most important thing is to take the first step and sincerely and honestly set the goal to free yourself from it. Try out which of the fear of flying tips and methods resonate most with you and have faith. You will definitely succeed in freeing yourself from this fear and exploring the world carefree and freely! In conclusion, I would like to recommend hypnotherapy to you again as an extremely effective method against fears.
I wish you a good flight and a wonderful journey! Yours, Anne.
About the author
Anne Haffner has been traveling the world with her family since 2016 to experience freedom and immerse herself in new cultures. But the real journey began when she discovered meditation and hypnosis on the road. She then founded the blog FREIgefühlt (in German only) and has since accompanied her readers on this fascinating journey into the inner universe.
Do you have any other tips for fear of flying? What have you done to overcome your fear of flying? Leave us a comment below.
Photos: Photo 1 (Passengers in the seat with fear of flying): H_Ko/shutterstock.com