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  >  Blog   >  Tips to Relieve Aerophobia (Fear of Flying ).

Aerophobia is an intense fear of boarding airplanes or feeling intense fear while boarding an airplane if necessary. This type of phobia receives great attention, because it poses great difficulties for people who suffer from it, as they may avoid traveling by plane despite the urgent need to do so. This also affects the infected person’s friends and family, as it may prevent them from doing so. I wish a happy holiday for you.

Most travelers face several things that cause them fear and anxiety, including, for example, the fear of missing the plane or the fear of diseases carried by travelers and many other fears, but the truth is that there are people who suffer from an extreme fear of boarding a plane and the reason is that they suffer from a phobia of flying and this About 2.5% of passengers suffer from the condition, because the thought of the plane crashing never leaves their minds. Overcoming the fear of flying takes a lot of courage and practice, but there are some tips that can help you face your fear and control this phobia. If you have successfully identified the triggers that cause you anxiety and taken the first step, it is important to note that fear of flying is not a single phobia. Most people who are afraid of flying suffer from claustrophobia, or the fear of getting trapped in the plane and not being able to choose when to get off. A phobia is an intense fear out of proportion to danger and is particularly associated with fears of flying. Most people with aerophobia agree that flying is safe but scary. They find it difficult to reconcile their fears with safety statistics. Although they know that the phobia is not rational, it is not up to them. Therefore, in this article, I will present the most important tips that travelers who suffer from walking phobia should adhere to in order to get rid of their fear.

 

Causes of plane phobia:

There are several reasons that cause fear of flying, some of which are complex and result from previous experiences, and some of which are direct and result directly after exposure to the circumstance. We mention some of them:

. Fear of the unknown

. Fear of future events

. Delusional delusions

. Control the wild imagination

. Real environmental risks

. Witnessing the negative events that occurred during flight, such as these negative experiences, for example, what happened after the events of September 11, 2001 in the United States of America. Next is to choose the option to navigate by driving instead of flying.

. The death of a family member of a person with phobia of flying

. Suffering from some health problems such as: ear infection and sinus blockage

. The individual’s sense of self-influence

. The individual was exposed to a previous, almost fatal and frightening flight, and this experience had a psychological impact on him and a fear of flying.

 

Symptoms of aerophobia:

Symptoms of flying phobia vary from person to person, but the most important and prominent symptoms are:

  • Muscle spasms
  • shortness of breath
  •  Dry throat
  • pallor
  • Circulatory disorders
  • Global weakness of the body
  • Excessive sweating
  • Fast heartbeat
  • vertigo
  • Loss of consciousness and balance
  • Digestive disorders
  • Cold sides
  • Vomiting and nausea
  • Panic attacks
  • The person’s intense desire to get off the plane
  • Sweaty hands

So I will give you some tips to avoid plane phobia:

1. Find out what scares you:

Figure out what scares you, examine how it triggers your anxiety response, and remember that your goal is to identify your triggers so you can manage your fear when anxiety levels are low because knowing what’s bothering you makes it easier to stop it.

 

 

2. Look for air turbulence:

Turbulence is nothing but turbulent wind currents that make planes sway slightly like a car swaying while driving on a bumpy road so there is no need to worry at all, planes are specially designed to handle and reduce turbulence. When you look out your window and see the wing bobbing up and down while the plane is turbulent, don’t be afraid that the plane is about to crash, but be thankful that those side wings are like shock absorbers that soften the blow of bumpy rides. So that pilots can avoid them and provide the best possible flight. So you don’t have to worry about weather turbulence. With frequent travel you will get used to it.

 

3. Learn about the built-in security features:

Research how airplanes are designed to withstand emergencies because preparedness is key in any emergency, so knowing that you are prepared to deal with different scenarios can help ease any anxiety. I also recommend doing some research on air circulation on airplanes to help ease your fear of injury. With the Corona virus. -19 During flight, fresh air is constantly pumped into the plane, cabin air is refreshed every three minutes, and any recirculated air is forced through HEPA filters that remove 99.9 percent of impurities, including bacteria and viruses. Additionally, cabin air typically flows from ceiling to floor rather than front to back, so pollutants typically don’t escape. Of course, if your seatmate sneezes, you could get infected but these odds can be reduced with the mask required on all airlines. This is all for your safety, of course.

 

4. Listen to music:

Sometimes the noise of a flight from crying babies to snoring can make people more anxious, so creating a relaxing playlist or just drowning out the noise simply by inserting earphones can be effective.

 

 

 

 

5. Read a book:

Bring a book with you and start reading. Reading takes you to another world, away from fear and phobia. So don’t forget to bring your favorite book and read it this way, as it will distract your mind from feeling afraid.

 

 

 

6. Cognitive behavioral therapy:

Cognitive behavioral therapy (CBT) focuses on changing the way a person thinks about a person, thing, or event, in which case fear of flying can be dealt with simply by providing statistics about flight safety, visiting an airport, or accompanying the affected person. On a flight.

 

 

7. Exposure therapy:

Some airports have “ground” aircraft that are not flying, are under repair, or are in place to provide space to practice exposure therapy. In this practice a counselor or friend will bring the patient on board and again unable to fly and will sit with him to discuss his fears related to flying and work with him if the fear is rational or irrational again using cognitive behavioral techniques.

 

 

8. Giving the pilot full confidence:

The profession of a pilot may be one of the most difficult professions on earth, perhaps because it is the profession that opposes the force of gravity and its effect on us and on the inanimate objects around us. In addition to the strict rules in daily life to avoid any sudden illnesses while flying, above all he is a committed and passionate person and you should not doubt him if he is sure that there is no need to be afraid. Just trust him with complete confidence and never worry.

 

 

9. Separating anxiety and fear:

Separating feelings of fear from the possibility of danger is often difficult because your body reacts to both in the same way, so always remind yourself that feeling anxious does not mean you are in danger. You are safe even when you feel extremely anxious.

 

10. Try to control your negative thoughts:

Some people may watch videos of the latest and most horrific plane accidents days before traveling, which is a bad idea, but those who are afraid of flying cannot resist these bad thoughts. If you think about reading about aviation accidents and their likelihood of occurring, you can compare them to car accidents. The difference is huge, plane accidents are really rare and you can think of your trip as safer than a car and a ship and this positive outlook will help you relieve stress during your trip.

 

11. Try to control your anxiety:

Stress may begin as soon as you enter the plane and the moment it takes off, especially when you feel air pressure in your ears, so your heartbeat increases, you cannot control it, and it becomes difficult to breathe. These symptoms can be overcome if you control your breathing before taking off. You can start by inhaling for four seconds and then exhaling for four seconds. Repeat this step in parallel with a strong contraction of your muscles such as the buttocks, chest and abdomen, while straightening the back. This increases the nerve signals that reach the brain, which helps you calm down and control your nerves and symptoms of anxiety.

12. Download an app or two:

There’s an app for everything in life and Fear of Flying is no exception, so SOAR will support you before, during and after your flight by providing videos, information about turbulence, the G-Force meter, weather forecasts, videos and much more. If you’re a stats fan, check out the Am I Going Down app which does exactly what the title says “write down your trip information and see the probability of an accident.” It may seem a bit annoying, but since accidents are so rare, seeing the possibilities can be helpful. To illustrate how encouraging “am I going down” is, if you travel from London to New York, your chance of going down is about 1 in over 5.3 million. To die in a plane crash on this exact route, you would have to fly every day for 14,716 years. So don’t worry.

 

13. Distract yourself:

The less time you spend worrying about dangers, interpreting every noise and monitoring the flight attendants’ every move, the better. So read and play video games, especially those that require thinking and scrutiny. This will distract your mind from feeling fear and anxiety. Watch all the movies and listen to your favorite music as much as you can. If none of that sounds appealing, sleeping and eating are also good ways to pass the time.

 

14. Practice relaxation exercises:

Even if you’re not afraid of flying, small seats and less legroom can make you feel nervous, so relaxation exercises and meditation can be very helpful. Find these exercises in your app store and download or print them so you can practice them even during landing and takeoff. When the seat belt sign is not lit, be sure to stretch your legs (and other parts of your body) and walk around every now and then.

 

15. Tell the flight attendant or your seatmate that you are afraid:

Sometimes it can be helpful to tell your immediate neighbors and cabin crew that you are afraid and what they can do to help you. Maybe you want to be left alone, need a reminder to take a deep breath, or would rather have someone who can listen to what you’re afraid of. Flight attendants are experienced in supporting anxious passengers but may not be able to get up and assist you during take-off and landing. (This is the time when passengers are on hand.)

16. Focus on your trip goal:

Traveling does not mean sitting on a plane for three hours. It’s usually about exploring a new culture or seeing someone special, so keep a photo of the destination or person on your smartphone. Notice details including faces, shapes, lights, colors, and other bright features and notice how these details awaken your intentions for the trip and remind you of the theme of the trip because focusing on the ultimate goal of your trip puts fear into perspective.

 

17. Accept and expect your anxiety:

The more you don’t want to feel anxious, the more that feeling will come back. So, instead, be open to the feeling and notice the sensation in your stomach and other parts of your body. Let the sensation come and go. Don’t judge him. Just watch it. Because he will definitely be with you, but try not to pay any attention to him. Because if you show him interest, he will enable you to accept the idea that you will worry with a sportsmanship and anticipation of worry.

 

18. Avoid alcohol and coffee:

Feeling dehydrated, sick, and possibly very drunk can be dangerous for you and in addition to feeling anxious, alcohol is one of the pillars that should be avoided rather than managed. If you really need chemical help to calm down, talk to your doctor about getting a prescription to treat it. Use it before boarding or during your flight (it takes about 30 to 45 minutes to work). While there’s no scientific evidence that natural remedies can treat jet lag, it wouldn’t hurt to try soothing herbal teas instead of coffee (which can exacerbate stress). . So avoid tranquilizers and caffeine.

 

19. Choose your seat yourself:

If you suffer from a phobia of heights, do not reserve a seat near the window. Rather, stay away from the window as much as possible so that you do not see the takeoff and rise from the ground. Do not do so by sitting near the window.

 

20. Create a self-care kit:

Prepare your grooming items such as a deck of cards, a drawing pad, reading material, headphones for listening to a soothing playlist, your favorite candy, a special travel pillow, or an eye shade, for example.

 

21. Take the necessary health precautions:

Given current circumstances, it is normal to have some hesitation or fear about germs and hygiene issues. If your fear is the case, just bring sanitizers and without apology but with respect, do what you have to do to feel safe and comfortable, this is how you will eliminate your fear of being exposed to any virus.

 

22. Talking with colleagues:

If your seatmate is friendly and likes to talk and talk, all you have to do is interact with him and talk about some things. This is how your phobia and fear will disappear because you have stopped being alone and just sitting and thinking. So make sure that your seatmate is fluent in language and a little friendliness. Talking to him may help you some. The thing.

 

23. Reserve your seat at the front of the plane:

Sit at the front of the plane immediately if possible, or always reserve your seat at the front of the plane. This place makes the passenger feel what the passenger in the car feels when crossing a bump, and this greatly reduces your fear. So if you choose your seat, try to book a seat at the front of the plane. The feeling of the front seat is definitely different from the feeling of the back seat.

 

24. Chewing gum:

It is possible to resort to chewing gum at airplane altitude, because it works to balance air pressure in the body.

 

25. Travel more and fear less:

If you can travel once a month or once every six months, do not neglect that. Naturally, continuity will remove your fear. In other words, you will be afraid the first time you travel and the second time, but the third time this fear will definitely subside. The more you travel, the less you fear flying, to the point that you find traveling like an amusement park where there is no fear at all, but rather fun and enjoyment. It feels great, but you have to practice and keep going.

 

Traveling is fun and another life, so do not let your fear and phobia kill you from this wonderful pleasure. Try as much as possible not to let your fear control you and make you lose the joy of traveling, exploring, and meeting new people and new civilizations. Traveling alone, especially flying, is an adventure in itself. There is no need to feel anxious and afraid at all. I know that sometimes a phobia controls you and you cannot face it, but you have to think positive things and imagine positive things, because according to Murphy’s universal law, if you expect a negative event to happen, do not expect negative events, but let positive events control you so that you do not lose the pleasure. . Enjoying traveling and living a wonderful imaginative travel atmosphere.

I hope that the article was useful and that you benefited from it.

 

Translated by: Nasser Al-Turk

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