Afraid to Fly? 10 Calm Travel Tips from a Doctor

Understanding the Fear of Flying and How to Overcome It

For many, the idea of flying evokes a mix of excitement and anxiety. While air travel is one of the safest ways to travel, it's not uncommon for people to feel uneasy, especially after hearing about aviation incidents. However, statistical data suggests that flying is significantly safer than driving. According to the National Safety Council, the risk of dying in a plane crash is approximately 1 in 11 million, compared to a 1% chance of dying in a car accident. In fact, major airlines reported zero onboard fatalities in 2023, with a fatal accident rate of 0.0 per 100,000 flight hours.

Despite these reassuring numbers, fear of flying remains a common issue. Dr. Harris Stratyner, a New York City-based psychologist who specializes in treating anxiety and phobias, offers several strategies to help individuals overcome their fear, regardless of how experienced they are as travelers.

Gradual Exposure to Flying

One effective method is gradual exposure. For those with extreme uncertainty about flying, starting with watching flight videos can be a helpful first step. From there, visiting an airport and eventually taking short flights can build confidence over time. Some airlines even offer fear-of-flying courses that include simulated flight experiences, which can be particularly beneficial for those looking to ease into the process.

Talking to the Crew

Pilots and flight attendants are trained to handle nervous passengers. Sharing your anxiety with them can lead to valuable tips or additional support. Knowing that professionals are in control can instill a sense of trust and reassurance.

Practicing Relaxation Techniques

Dr. Stratyner recommends various relaxation techniques. The 4-7-8 breathing method—inhale for 4 seconds, hold for 7, and exhale for 8—can be effective. Alternatively, box breathing, which involves inhaling, holding, exhaling, and holding again for equal counts, can also be calming. Progressive muscle relaxation, meditation, and being nonjudgmental toward thoughts and observations are other helpful practices.

Understanding the Science of Flight

Knowledge can be empowering. Airplanes are designed with safety in mind, and modern technology ensures a high level of reliability. Understanding how planes generate lift and why turbulence is harmless can reduce anxiety.

Avoiding Stimulants Before the Flight

Caffeine and sugar can increase anxiety levels, making it harder to stay calm during the flight. Opting for herbal teas or water instead of coffee or soda is advisable. Avoiding alcohol can also help maintain a clear mind and prevent a hangover, which could worsen nervousness. Choosing healthy pre-flight foods is another important consideration.

Bringing Distractions

Preparing entertainment such as movies, books, or podcasts can help distract from fear. Keeping the mind engaged can make the flight feel less daunting. The more immersed you are in something else, the less you’ll focus on the flight itself.

Channeling Your Inner Pilot

Watching cockpit videos or flight simulations can provide insight into how pilots manage control. Understanding the pilot’s role can make the experience less mysterious and more manageable.

Listening to Guided Hypnosis or Relaxation Tracks

Hypnosis apps or YouTube videos can help change associations with flying, making it more linked with relaxation rather than fear.

Traveling With a Supportive Companion

Having a trusted friend or family member along can provide emotional support. Even if a companion isn’t available, sharing fears with someone who understands can make the experience less isolating. A comforting presence can reduce feelings of vulnerability.

Focusing on the Destination

Shifting attention to the destination can help. Visualizing the fun, relaxing time, or a great meal upon arrival can make the flight feel like a necessary step rather than an overwhelming challenge. Keeping the goal in mind helps keep fear at bay.

By implementing these strategies, individuals can gradually overcome their fear of flying and enjoy the journey with more confidence and peace of mind.