8 Effective Strategies to Conquer Your Fear of Flying

Air travel can provoke intense anxiety for a lot of people.

Honestly, it was once one of my most dreaded experiences until I managed to overcome my fear of flying. The encouraging news is that you can move past those distressing emotions. You don't have to just tolerate flying anxiety as a permanent condition.

There are established methods to manage your fear of flying—and even banish it completely. In this guide, I'll share some fast and effective techniques to help you begin conquering your flight anxiety.

8 Tips For Dealing with Flight Anxiety

Pick the Optimal Seat on the Aircraft

Your seat location on the plane can influence your anxiety levels. However, there isn't a universal best choice. To identify the ideal seat for you, consider what specifically triggers your fear.

If turbulence sparks your anxiety, aim for a seat in the middle section of the airplane. The area directly over the wings experiences the least turbulence because those seats are nearest to the plane's center of mass. This doesn't mean you'll feel zero bumps in the middle, but it will be noticeably smoother than at the front or rear.

If aircraft noises are your trigger, sit as far forward as possible. The front of the plane is the quietest zone since it's farthest from the engines.

Almost all airline booking websites and agencies allow you to pre-select your seat when purchasing a ticket. If you didn't do that initially, don't worry—you can still contact the airline after booking or choose your seat during check-in.

And most importantly—stay calm if you can't get your preferred seat. Turbulence and engine sounds may provoke anxiety, but they are completely normal parts of any flight!

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Bring Entertainment

During a flight, there can be long stretches with nothing to do. In those idle moments, our minds may fixate on every scary noise and sensation. When we're unoccupied, our imagination can run wild, obsessing over all the potential disasters that might occur. Keeping your mind engaged can significantly lower flight anxiety.

Here are some ways to stay mentally occupied while flying:

• Audiobooks
• Listen to a meditation CD
• Write in a journal
• Computer games / Game apps on your phone
• Podcast
• Magazine
• Adult coloring book (these can be very therapeutic and take a while to finish)
• Watch TV shows / Movies
• Book / Kindle
• Calming music
• Do a Project

​Staying productive on your flight is another way to divert your mind from anxious thoughts. Use any activity that keeps your brain active—the key is to get creative! Just ensure the activity doesn't itself trigger more anxiety.

Here are examples of "work" you could do on your next flight:

• Learn a new language
• Office work you're behind on
• Write in a journal
• Read about interesting attractions and activities at your destination
• Write a letter or postcard to someone
• Create "to do lists" or set your upcoming yearly goals
• Write a short story
• Update/improve your resume and cover letter
• Crossword puzzles
• Paperwork (applications, filling in forms, etc.)
• Solve Sudoku
• Organize your photos

Avoid Caffeine

Caffeine is a stimulant—and that's bad news for anyone with flight anxiety. The jittery sensations caffeine produces mimic those of a frightening event. Studies show that caffeine can worsen anxiety and even trigger a panic attack.

If you suffer from flight anxiety, cut out or at least limit caffeine products like coffee and energy drinks for 72 hours before your flight. And of course, try to avoid caffeine entirely during the flight itself. If you're tempted to have a coffee, choose decaf or non-caffeinated herbal tea instead.

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Get the Facts on Air Travel

Even though our intuition might tell us flying is dangerous, commercial air travel is one of the safest activities you can undertake.

Learning the statistics about how safe flying is can go a long way toward reassuring you that you're not in danger. Do a quick web search on commercial flight statistics, and you'll find plenty of sites that provide all the information you need about the safety of commercial aviation.

There are also online tools that show all the planes currently in the sky at any moment. This information can help you realize how routine commercial flying truly is.

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Use a Mindfulness Exercise

When panic sets in during a flight, our mind can spiral into a frenzy. Scary thoughts take on a life of their own as we imagine everything that could go wrong. When this happens, mindfulness exercises can help you stay calm and relaxed.

Try this mindfulness exercise to quiet your racing mind by shifting focus from frightening thoughts to neutral things in your surroundings:

To do this exercise, sit or recline comfortably, and take a moment to bring your full attention to each of your senses:

1. Seeing: Scan your environment and notice 5 things you can see. Try to observe details you usually overlook, like the texture of the seat in front of you.
2. Feeling: Focus on 4 sensations you are currently feeling, such as the fabric of your shirt, the air temperature, or the pressure of your feet on the floor.
3. Hearing: Listen to your environment and identify 3 sounds you can hear, like the hum of the air conditioner or distant chatter.
4. Smelling: Notice 2 things you can smell right now that you normally filter out. These scents might be subtle, like the lingering odor of cleaning products or the plastic smell of the seat cushions.
5. Tasting: Focus on 1 thing you can taste right now. If you have water or a drink, take a sip, or just notice the taste in your mouth.

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Exercise

Another way to combat flying anxiety is to stay active and exercise regularly. This may sound obvious, but it can truly make a difference.

Exercise releases endorphins that act as antidepressants, relieving anxiety and boosting your mood. Additionally, physical activity can distract your mind from anxious thoughts, helping you break free from negative thinking cycles.

You don't need intense workouts either. Even lighter activities like walking can produce positive effects.

Here are some ways to get exercise before and during your flight to help you stay relaxed:

• Take a brisk walk around the airport terminal
• Stretch at your seat on the plane, or stand up and stretch in the aisle
• Walk to the toilet or galley area to improve circulation

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Don’t Conceal your Fear

A common mistake many anxious flyers make is not telling anyone they're afraid. But flying anxiety is nothing to be embarrassed about, and hiding your fear only makes it worse. Remember, about 25% of the population experiences some level of flight anxiety, so there's no need to suffer in silence.

When you reach the boarding gate, inform the check-in agent that you're a nervous flyer. Once on board, tell the flight attendants as well. Ask if they could check on you occasionally to reassure you that everything is proceeding normally. Don't feel bad about asking—flight attendants are happy to assist fearful passengers.

Also, let your seatmates know you're nervous. Speaking about your fear helps release pent-up tension. Remember, what you need is support!

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Talk to a Doctor

If you find that your anxiety is persistent and overwhelming, it's a good idea to consult a doctor. Seeing a qualified mental health professional can help you identify the root causes of your anxiety and work through them using various effective techniques.

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Summary

Fear of flying is a common but unnecessary phobia that you don't have to live with. In this article, I've shared some effective tips that can significantly reduce your anxiety. Check out the Fly Confidently Framework for more powerful strategies to completely eliminate your fear of flying once and for all.

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Mary Rennerwww.FlyConfidently.com