2torial #0401:
Learn2 Conquer Your Fear of Flying (continued)

Practice relaxation techniques

Now that your logical mind has been put at ease, it's time to focus on your subconscious reactions. Some simple techniques may not only make you feel more in control of your anxieties, but they can also help calm you once you've boarded a plane. They include:

Breathing. Depending on your comfort level, either sit on the floor cross-legged, or with your legs outstretched and your back against a wall. Keep your back as straight as possible. Shut your eyes, breathe in deeply through your nose, and let your lungs fill with air. Hold the breath for 2 seconds and let it out slowly through your mouth. Remember to keep the breath steady, flowing in and out gently and easily. Practice this calming breath twice a day, for 5 minutes at a time, and use it whenever you start to experience anxiety or panic.

A simple trick to ease your mind is to count as you breathe. Take a breath in and think, "one." Breathe out and think, "two." Then go back to one again. The simple repetition may help ease your anxiety. Talk to your doctor to learn more about calming breaths, or contact a local health club and ask about yoga or stretching classes.

Exercise. Grip the underside of your chair with one hand. Then tilt your head toward the opposite side so your ear is just above your shoulder; you should feel a stretch in your neck. Do this on both sides, and remember to breathe. This can loosen stress in your neck and shoulder, which may help release anxiety. Also perfect for a seated position, simply raise your shoulders up and let them drop several times, breathing in when they go up and out when they go down.

Visualization. Once you've learned to relax by breathing and exercising, try meditating in a quiet room. Visualize yourself on an airplane, and imagine the various noises and activities that can occur, such as turbulence, the engine during takeoff and landing, or the pilot announcing some trouble ahead. Practice your breathing routine, and let your mind get used to these situations. Do this for 10 minutes, twice a day, for two weeks prior to flying.

Audio tapes and CDs. Check in book and music stores and libraries for tapes or discs that walk you through visualization and relaxation techniques. Many are geared specifically to fear of flying. You can also purchase recordings that play relaxing music or sounds, which can come in handy when you do fly. Unfortunately, airlines usually don't allow electronic devices to be used during takeoff and landing, but you can still use the tapes or CDs while you're waiting to board, while passengers are boarding, and during most of the flight.

Visit an airport. Watching planes come and go, as well as passengers board and deplane without incident, may help you build trust in the safety and reliability of air travel. Being in an airport will help you get used to the environment.