2torial #0401:
Learn2 Conquer Your Fear of Flying

Prepare for takeoff

You enjoy the complimentary peanuts, and maybe even look forward to the meals that come in those little trays, but just about everything else about flying makes you anxious. You're not alone. Aerophobia, commonly known as the fear of flying, affects almost 20 percent of all travelers--despite statistics showing that driving a car is actually more dangerous.

Experts believe the deeper root of aerophobia--a fear of passively surrendering control (or handing over the reins of your life to an unknown pilot)--is to blame. We'll show you ways to work through this anxiety, so that during your next flight, you'll have much more than peanuts to enjoy.

Try to remember when your fear of flying began, and, if possible, what triggered it. Maybe you had a bad experience on a previous flight, or heard a frightening news account involving an airplane. Perhaps you've been experiencing stress in other areas of your life recently, and you're displacing those issues with a fear of flying. Realizing the root of your anxiety can help focus the process of getting over your fears, because you'll know what to work on specifically.

Get the facts

Anxieties such as claustrophobia and fear of heights can exacerbate aerophobia, but the issue of control is often at its root. Feeling like a passive passenger, inside a machine you know nothing about that's being operated by a total stranger, may cause overwhelming feelings of powerlessness. But you don't have to feel this way. Take the passivity out of the experience by doing some research. The more you learn about the plane and the people flying it, the more you may begin to feel in control of the experience.

For instance, if some of the noises during takeoff and landing frighten you, find out what they are. It may help to learn that the tires bumping during takeoff and landing actually mean the plane is driving over raised reflectors positioned on the runway specifically to help guide the pilot. Start by researching what frightens or puzzles you the most, whether it's turbulence, flying through thunderstorms, airplane maintenance, pilot training, or some other related issue. Possible resources include:

The airlines. Contact an airline and explain you're afraid of flying and would like to do some research. Some airlines offer free informational workshops.

Pilots. Don't be shy about asking to speak to the pilot of your flight before you take your seat. Keep in mind that you may have only limited time to do this, so have two or three questions prepared beforehand. If you want to speak with a pilot more in depth, attend one of the airline's workshops, in which a pilot is often a guest speaker or even the group leader. Also, most airlines give referrals to outside classes, some of which are taught by pilots.

The Internet. By typing "aviation research" or "airplane safety" into an Internet search engine, you'll find sites that offer research leads. Narrowing down your search to the specific situation or detail that frightens you the most ("thunderstorm and airplane" or "airplane turbulence," for example) will help to focus and expedite your process of discovery.

Libraries and bookstores. Ask a reference librarian or a bookstore clerk for publications that provide the type of information you're seeking. Again, narrowing your focus to a specific detail will help expedite your search.

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.

Take a class

If your fear of flying seems unmanageable, you may want to speak to your doctor about personal counseling or taking a class. You can also check your phone book or type "fear of flying" into an Internet search engine to find appropriate classes in your area. Classes run anywhere from a few hours to several meetings over the course of a few months, and cost can vary just as widely.

Before you pay any money, determine if the class is right for you by talking to a former student, sitting in on an ongoing class, and carefully reading over the school's brochures, schedules, class syllabus, and goals. Reputable schools will be happy to assist you with these things. Techniques the class or workshop may employ include:

Virtual reality therapy. You wear headgear, which offers a realistic visual and audio representation of being a passenger on a commercial flight. The program simulates sitting on board with engines off, with engines on, while taxiing on a runway, taking off, flying in good and bad weather, and landing. An instructor or therapist is on hand to lend support and assistance.

Systematic desensitization. An instructor walks you through one step of your fears at a time. Classes often begin with research on the airline industry itself to build trust about flying, then you'll spend time in a simulated airplane cabin and cockpit so you can get used to the environment. This may be followed by talks with pilots, air-traffic controllers, mechanics, and stewards, as well as visits to airports and further practice in the simulated cabin.

Relaxation exercises. Instructors guide you through breathing and visualization exercises, and provide audio tapes or discs so you can practice at home.

Board the plane

Sedating yourself with pills, drinking alcohol to calm your nerves, or sitting in your seat thinking about nothing but your anxiety are all passive approaches to calming air travel anxiety--and can sometimes cause your fears to deepen. Some simple, healthy actions on the day of your flight will help you feel more in control, and thus, reduce anxiety:

Eat a nutritious meal before boarding. If you go too long without eating, your body will try to compensate by releasing adrenaline, which can make you feel stressed and anxious.

Avoid stimulants. Don't eat sugary junk food like candy bars, or drink caffeinated beverages on the day of your flight, as these contain stimulants that can cause anxiety and stress.

Pack a carry-on bag of activities. To take your mind off the flight, pack a book, a magazine or newspaper, a portable cassette or CD player with headphones, some crossword puzzles, or other items to keep your mind occupied.

Get to the airport early. The last thing you need is to get stressed rushing to the airport to catch your flight. Getting there early will also give you time to adjust to the environment. Reassure yourself by looking out the window as other planes come and go safely.

Talk to the flight crew. While boarding, if possible, introduce yourself to the pilot and the stewards. Explain that you have a fear of flying, and that you may have questions or concerns as the flight proceeds. Don't be afraid to speak up if you hear a noise that concerns you, or if something else occurs that leaves you feeling unsure.

Get involved. As soon as you take your seat, start reading, listening to music, or talking to your neighbors to keep yourself from thinking too much about your fears or anxieties.

Breathe. If you're feeling a little anxious, close your eyes, think of a reassuring piece of information you discovered during your research, or a happy memory, and begin your breathing exercises.

Exercise. Simple, little exercises, like wiggling your toes, or, once in the air, getting up and walking around the cabin, can reduce stress and take your mind off the flight.

So, what are you waiting for? There's a big world out there to explore. Book a short flight on a reputable airline, flying between larger airports in cities experiencing good weather. Once you've had a few "practice" flights like these, and you've built up your confidence, the world will be at your fingertips.

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