How you can get your fear of flying under control

The fear of flying is a phobia against flying. It is a mental illness that is quite common. Those affected can panic attacks just looking at an airplane, and entering an airport is almost impossible. If a flight is imminent, the patients show all kinds of symptoms, loss of control over their own body and panic attacks are just a few of them. There are numerous therapy options to help you improve your Get a grip on the fear of flying.

Where does fear of flying come from?

Exactly where the fear of flying comes from has not been scientifically researched. It can have various causes, for example the warning about the unknown. Another reason for the fear of flying would be to be at the mercy of the affected people know that they cannot intervene in an emergency situation. These people cannot stand turbulence during the flight and also not when the flight altitude drops drastically.

The fear of flying is always noticeable when a person is sitting in an airplane and knows that nothing can be done even in an emergency. Those affected quickly realize that a plane crash is usually fatal. The fear of flying can also result from a psychological pre-stress, especially fear of heights is a typical characteristic. Small steps are often enough to get yourself started free from fear of flying.

Choice of seat makes the difference

There is no such thing as a safe place with a guarantee of survival. But the emergency exit is particularly important for people who are afraid of flying. The space should either be directly at the emergency exit or at least in the five rows in front of it. The seats in the aisle at the front of the aircraft are also ideal.

This way, those affected can at least calm down a bit, because in the event of a fire or a crash landing, the emergency exit is nearby. In this scenario, every second counts, the other passengers do not always follow the instructions of the flight staff. So there should be no obstacles blocking the way to the emergency exit.

Departure day: Avoid stress and rush

On the day of departure, stress and hectic rush should be avoided as much as possible. The stress level rises days in advance in those affected. They just feel like they are headed for a major disaster. So people mustn't be made stressful and hectic. The trip should be planned carefully, the day of departure must not be made more difficult by short-term errands.

Rather, the suitcases have to be packed in good time and all the necessary utensils have to be ready in advance. Those affected should calmly play through the journey in their heads, because it is a comforting feeling to have set everything in motion. Even the way to the airport should not necessarily take place with public transport, stressful traffic situations should not be exposed to people with a fear of flying.

A taxi would be much more useful here. The fear of flying cannot be denied or fought, but nervousness is perfectly fine. Having courage while feeling anxious only increases nervousness and increases anxiety.

Only take sedatives in an emergency

Sedatives are only for emergencies; there are other relaxation exercises. If the muscles are relaxed, the feeling of fear also subsides. Another good tool is distraction. A good book, relaxing music or an entertaining conversation with the flight neighbor will help. Coffee and alcoholic drinks are not the right choice when hanging, as the already stressed organism is only further burdened.

Tea or still water is better. The feeling of hunger must also not arise, before or during the trip the appetite should be satisfied. Alcohol and medication are not the best means of fighting the fear of flying. The fear is fought superficially, but it remains.

Breathing & relaxation exercises

Breathing and relaxation exercises might also help. A combination of breathing exercises and muscle relaxation is an excellent tool that can be used anywhere. To do this, both hands are placed on the stomach and the shoulders are pulled up at the same time. This posture should last for about ten seconds.

Then exhale and lower your shoulders again. This exercise should be repeated five times, the shoulder muscles are relaxed. Affected people often show short breathing in which one breathes in and out hastily. This can also be avoided, abdominal breathing counteracts the “wrong” breathing. It is important that you exhale for twice as long as you inhale.

Professional help: therapy as a means

The last resort is therapy, but that certainly depends on the course and severity of this disease. If the phobia is deep, only therapy can help.A psychologist must of course correctly diagnose the fear of flying and the cause must be determined in the further course of treatment. But that's not that easy, because the fear of flying is often based on an event that happened a long time ago.

Even at a young age, negative experiences can be made and these later lead to fear of flying. Children perceive certain situations as uncontrollable, which is often evident when they are locked in a room and even when they are teased by their peers. When the fear of flying is recognized, an expert must be consulted, but then the fear of flying can be cured. The therapy can, however, take several years.

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Pilots also know fear of flying

The fear of flying can be overcome, even some pilots used to have fear of flying. But if you really want to cope with fear, you have to fly. There is even a flight simulator and after a virtual test flight, most people dare to board a real plane. If a pilot has ever been afraid of flying, he has long since overcome it and enjoys the very special freedom above the clouds. Only those who face their fear of flying can ultimately lose them.