Dr Nick Mooney, Consultant Clinical Psychologist at Re:Cognition Health in England shares his insight into dealing with anxiety associated with flying and offers his top tips to help face the fear of flying…
1. Seek help
‘Psychological therapy has been proven to help people effectively manage their anxiety when flying. However, one-size-does-not-fit-all and the specific techniques used for one person may not be the most useful for another. It is recommended that people experiencing moderate to severe levels of anxiety when flying seek support from a qualified therapist with experience of working with anxiety conditions.
‘For mild levels of anxiety, skills and information provided by common forms of talking therapy, such as Cognitive Behavioural Therapy (CBT) and Acceptance and Commitment Therapy (ACT) are able to help people to better manage their discomfort and make flying a more enjoyable experience.’
2. Employ calming techniques
‘Specific techniques, including breathing exercises, mindfulness skills, visualisation exposure exercises and challenging unhelpful thoughts can be useful in counteracting anxiety associated with flying.
‘It is best to practice these in advance so these skills can be put into practice effectively on the fight. Remember to also be kind and compassionate to yourself. Even though you might recognise the thoughts as irrational, the anxiety you are experiencing is certainly real and valid. It is okay to be anxious and the feelings will pass quicker if you don’t try to avoid or struggle with them.’
3. Knowledge is power
‘Understand your triggers. Try to identify what your biggest fears are. Worrying that the plane will crash or be hijacked may play on some people’s minds while others may be more concerned about the potential catastrophic consequences of having a panic attack in an enclosed space so high up in the air. By pinpointing your fear, you will be able to better understand the steps needed to help combat your phobia.’
4. Inform the flight crew
‘Some people find it helpful to inform the flight crew and even neighbouring passengers of your fear of flying. This can help by ‘naming the elephant in the room’ when and if you start to exhibit signs of anxiety. You won’t be so worried about what others might be thinking and you are likely to receive genuine expressions of sympathy and validation. The flight crew will be well aware of some useful tips and tricks to manage flight anxiety so may be able to offer additional support or assistance if needed.’
5. Be familiar with the facts
‘Do your research on statistics relating to your phobia. For example, if your phobia surrounds the plane crashing, research how many planes have crashed recently and what the likelihood of this happening is. Whilst it won’t eliminate your fear, it will put it into context and help you to rationalise these unhelpful beliefs.’
From: Netdoctor UK
PHOTO: iStock/martin-dm
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