Recent reports about turbulent flights and mid-air emergencies are causing anxiety, especially for the estimated 5% of the population who experience aerophobia. If you’re a nervous flyer, those headlines can make it difficult to stay calm.
This summer vacation season, many individuals grappling with a fear of flying may feel heightened anxiety. In 2023, approximately 2 million flights departed from the UK, with only a tiny fraction facing severe mechanical issues. This perspective can help alleviate concerns.
After all, what is phobia if not a significant departure from logic?
“When you’re anxious, your mind tends to exaggerate risks,” says Professor Robert Baugh, director of the Aviation Psychology Center. “The perceived danger feels real, but that doesn’t equate to likelihood. Statistically, you’re far more likely to get kicked by a donkey than to perish in a plane crash.”
Professor Baugh highlights that the fear of flying is highly treatable. With his background as a Royal Air Force pilot and consultant, he specializes in helping individuals overcome flight anxiety.
“For anyone with a fear of flying, the reaction is often the same: ‘I don’t want to fly, thank you,'” he explains. “However, the underlying causes can vary widely.” Some may fear heights, while others might struggle with claustrophobia or a heightened sense of anxiety. Identifying these triggers is crucial for effective treatment, and there are numerous techniques individuals can use to alleviate fear.
“Don’t wait until you’re on the plane,” advises Baugh. “Prepare your cognitive and behavioral strategies in advance.”
Start by combating your fear with knowledge. Familiarizing yourself with typical airplane sounds and movements can significantly reduce anxiety. For example, understanding that the pilots reduce throttle immediately after takeoff can clarify perceptions during flight maneuvers, such as leaning to one side.
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“Having a technical explanation can be invaluable,” Baugh states. A helpful analogy for turbulence is picturing an airplane as a blueberry suspended in jelly. As the jelly shifts, the blueberries move, but they remain safe and intact.
Baugh also suggests practical behavioral techniques for combating air travel anxiety. The first is controlled breathing.
“By consciously regulating your breath, you manage your oxygen intake and lower your heart rate. Inhale slowly for 5 to 7 seconds, then exhale. This action physically calms you.”
Next, try progressive muscle relaxation. “Tightening your glutes can be surprisingly effective on an airplane,” he remarks. “No one will notice. Hold tight for 5 seconds, then relax. This method can interrupt your body’s natural stress signals, helping to reduce overall tension.”
Another useful technique? “Use your long middle finger to tap rapidly while keeping other fingers still. This method requires substantial brain focus, distracting you from anxious thoughts,” Baugh explains.
In severe cases, medical professionals may recommend calming medication. Alternatively, virtual reality therapy has emerged as an innovative option for overcoming flight fears.
Baugh asserts that combining these techniques typically yields positive results. “You may not become a fan of flying, but you’ll find it easier to manage. Each successful flight sends a reassuring signal to your mind: this fear isn’t insurmountable.”
About Our Experts
Professor Robert Baugh is the Director of the Center for Aviation Psychology, a practicing psychologist, and a Fellow of the British Psychological Society. He has authored over 30 books, with research published in notable journals such as Aviation Psychology and Applied Human Factors, Safety, and Frontiers of Public Health.
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Source: www.sciencefocus.com