Overcoming Your Fear of Flying

Are you anxious about the idea of traveling by plane?
How can you overcome this fear, also known as aviophobia?

Nearly 1 in 3 people is afraid of flying and thus suffers from aviophobia (fear of planes) or aerodromophobia (fear of traveling by plane).
10% of travelers are even so anxious about the idea of flying that they never travel by this means.
Yet air travel is the safest and fastest way to make a long trip. The odds of being in a plane accident are 1 in 30 million (compared to 1 in 15,000 for car accidents)!

Fear of flying: the symptoms

In the days before the flight, anxious people feel stressed and uncomfortable when they think about their trip. This feeling grows stronger as the departure date approaches.

As the trip nears, during boarding or in flight, the following symptoms may appear: stress, sweating, trembling, nausea, dizziness, palpitations, hyperventilation, an urge to cry, etc. In some cases, these psychological symptoms can lead to panic attacks.

The most common causes of fear of flying

The most common causes are:

• fear of the unknown (the person has never flown before);
• fear of losing control;
• a stressful past experience (a previous flight that didn't go as the person hoped, e.g. due to turbulence);
• fear of being confined (claustrophobia);
• fear of heights (looking out of the window then triggers dizziness or a phobia);
• fear of an accident or crash, often fueled by news of air disasters, or even by "disaster movies" or a lack of trust in technology;
• prejudices and catastrophic scenarios that are often false (e.g. the door might open mid-flight, the plane can't withstand a storm or turbulence, the plane might break down, etc.);
• travel stress (the crowds at the airport, security checks, boarding, waiting times);
• noises considered suspicious during the flight (e.g. engine noise), turbulence...

How can you overcome your fear of flying?

Before the flight:

• learn about what a plane trip involves before you travel: takeoff, landing, safety measures... so you feel reassured once you're actually in that situation. Watch documentaries covering these topics;
• talk about your plans to fly with the people around you, and ask people who fly regularly to share their (positive) experiences with you;
• choose your seat on the plane when booking if possible, or picture where it is;
• avoid any source of stress: get a good night's sleep before you leave, pack your bags and prepare your travel documents in time, arrive at the airport with enough time to spare, wear comfortable and suitable clothes and shoes, etc.;
• eat a light meal (this will help avoid nausea) and avoid stimulants (coffee, strong tea, alcohol...);
• taking a sedative will only ease your stress, but won't get rid of your fear;
• focus on the positive aspects of your trip (the destination, the holiday, your plans...).

During the flight:

• tell the flight attendant about your anxiety, this will help you avoid dwelling on it alone, and ask them to explain any noises or events (turbulence, air pockets...) that scare you;
• breathe slowly and deeply during takeoff and landing;
• distract yourself with things you enjoy: a good book, a game on your tablet, listening to music, a conversation, or keep your mind busy (e.g. make a list of activities you'll do soon, a shopping list...);
• relax: a few relaxation exercises while seated will help you unwind (relax your shoulders and stretch your legs);
• use equipment to help you relax (noise-cancelling headphones, a neck pillow, a sleep mask).

Besides these tips, there are of course also medications that can help calm you down (conventional or alternative medicine). For some, writing down the anxiety they feel in a diary helps lessen its impact.

A short course to feel stronger

If the tips above aren't enough, know that many airlines offer courses for people afraid of flying (psychotherapy) to help them overcome their fear.
There, you'll learn all about flight safety and managing risks or discomfort during the flight, receive advice, and get the chance to visit a plane, even its cockpit...

See the "Fear of flying" page on the Brussels Airlines website for more on this.