Air travel is seeing a revival. Airports are gearing up for more travelers this summer than since the pandemic started.
However, even if you’re aching to go to your dream island getaway or go to the wedding of your cousin that’s scheduled three times, just the idea of boarding an airplane may make you anxious.
If you’re scared to fly there’s a lot of people who are scared to fly. Around 40 percent of Americans have a fear of the idea of flying and somewhere between 2.5 percentage to 6.5 percent of those living in the U.S. actually experience a fear about flying.
If you’ll do anything to keep from reaching the cruising elevation this article can be of assist.
Get rid of the fear
It is considered to be the safest method of travel over long distances. being killed in an accident on the plane is very uncommon. Why do we hold onto the most unusual instances of something going wrong?
It’s all about the concept of confirmation bias. It is why we seek out evidence that supports our beliefs, according to Professor Dr. Luana Marques, an associate professor of psychiatry in the Harvard Medical School.
If you are of the opinion that planes are unsafe, “every time you see an article on the news about the plane was destroyed and you think, ‘Yep you can see? Risky It’s dangerous!'” says Marques. If you research the number of aircraft that are able to take off safely and return each day, you’ll find that plane crashes are uncommon and you can convince you out of the idea that flying is risky it declares.
It’s true that “a flight phobia, or an anxiety about flying isn’t an intelligent decision,” says Marques. The process takes time as well as dedication to conquer the anxiety. Don’t put too much pressure on yourself if your attempt to think through your fear won’t take you very far initially.
Face your fears often, but in smaller amounts
Therapy for exposure “is the notion that exposure to something that you’re scared of repeatedly helps to calm your limbic system , so it doesn’t get triggered in the same way,” says Marques. This can mean less anxiety over the long term.
“You’re simply climbing up the ladder of anxiety,” says Marques. Before you go into the next stage of vulnerability be sure that your fight-or-flight response isn’t as strong.
It could look similar to this:
- Check out on YouTube clips of aircrafts departing.
- Check out videos of planes flying.
- Listen to the audio recordings of a flight in turbulent air.
- Take a trip to the airport to look out for planes taking off.
- Take a flight.
During the flight, try to distract yourself
“When we’re really really worried, we’re unable to think clearly,” says Marques.
The trick is to connect with your thinking, rational brain. “When we are able to focus on thinking, for example, when doing an algebra problem our emotional brain slows down.”
Do a crossword or sudoku, focusing on the most romantic romance story ( we’ve got recs!) or getting through an entire pile of paperwork. Get on your plane with lots of distractions.
If you encounter turbulence do not try to force yourself to calm down
If you’re experiencing a turbulent flight it’s natural to take deep, slow breaths to ease your mind. Don’t try to stop the feeling, advises Marques. “It’s difficult to stop your fight or flight response,” once it’s been activated, she says.
Instead, think about labeling your emotions. “Oh my goodness. I’m terrified,” for example. Remember that your body’s response is the normal response to perceived threats Marques says. Marques.
Of course, it’s different from putting your anxieties in the air through telling yourself “Oh My God that plane is about to crash. Oh my God there’s a bad thing going to happen,”” she says.
Talk to a physician about the medication you are taking if you may need it.
The fast-acting drugs such as Xanax or Valium can be effective tools, as stated by Marques: “I’ve had patients who needed to take the medication for treatments of exposure.” However, taking medication might not resolve your issue in the in the long term.
“Those drugs pretty quickly bring away anxiety. So it’s clear that the only method to travel and fly is to take these medications,” says Marques. “Long term, they can tend to cause people to become trapped.”
If you require medication before boarding the plane, consult your primary care physician as well as a psychiatrist. “Try to come up with the right medication that’s not only temporary, but one that can help lower your anxiety level,” she says.
No matter what you decide to do, don’t use self-medicating or mix prescription drugs with alcohol.
Try to ease your pain by focusing on the reasons you’re traveling in the first instance in the first first place.
The most important thing to do in the whole thing, Marques says, is being willing to be “comfortably uneasy.”
If you’re completely at ease and at ease, you’re not having to confront your fears. If you’re uneasy, it’s as if you’re always in the midst of having a panic attack.
Finding a middle way signifies, “You’re out of your comfortable zone, but you’re moving towards something that is important,” Marques explains. “Instead of being a victim of anxiety and letting this anxiety to push you to something that’s important.”
Take a look at what is important to you: Perhaps you are a lover of exploring new areas, or would like to get an offer at work which will require you to travel, or you live far away from your child and would like to spend more time with them. Determine what is worth fighting to overcome your fears.