The sudden air pockets due to turbulence often cause a fear of flying. But while the changing climate will make it more likely to increase, experts say turbulence is a harmless and often unavoidable part of flying. The vast majority of turbulence-related injuries are caused by unfastened seat belts or falling luggage. Those whose hearts beat faster when an airplane ascends or dives unexpectedly can use the following ways to reduce that feeling of fear while flying.
1. Turn your attention to something else
If you focus your attention on something other than the noticeable changes in altitude, you will feel less afraid. Bring a pen and piece of paper, and when the going gets tough, write your name repeatedly with the pen in your non-dominant hand. Just keep writing your name. It first makes you have to focus extra hard on what you're doing, because you don't normally write with this hand. And the second point is that it exceeds your motor function in your brain and uses the other side of your brain from what you normally would. That's how you disrupt thinking.
2. Suck on a straw
Take a straw and start breathing through it. The idea is that by restricting airflow to the lungs, you prevent hyperventilation through nerves.
3. Sit at the front of the plane
Reserve a seat at the front of the plane where bumps and jerks are felt much less sharply. Then treat turbulence as a bump in the road while driving and let your body swing into it. It lets your body know that the extra movement is out of your control. Fighting will only make you more anxious.
4. Imagine a flight where you really enjoy yourself
Prepare for a flight with a visualization exercise. Have someone describe the positive flying experience you are about to hear. At the same time, imagine walking through the airport, boarding the plane, finding a seat and enjoying a book, movie or conversation on board, until you land safely.
5. Massage your pressure points
Acupuncturists claim that points in the neck and shoulder can be massaged to relieve feelings of stress and anxiety, so it's worth asking your travel companion for a quick massage if you build up tension while boarding. Ask your travel companion to place a thumb in your palm and then press in the outward sweeping motions toward the fingers. Or use a thumb to make small circular movements in the palm of the hand, then repeat.
6. Avoid alcohol and carbonated drinks
Being under the influence of alcohol can make it harder to control your imagination – something to avoid if you're prone to scary thoughts. Low air pressure in the cabin will keep passengers more dehydrated. Allowing for more dehydration from alcohol, and possibly ending up with a headache and fatigue, will only make you feel lighter, which is less ideal if you start to feel your nerves.
7. Ignore unusual sounds
An explanation of sounds in flight will help one who thinks the worst on hearing each sound. Speak to a cabin crew member if you hear something during the flight that you would like explained – and accept their explanation. Read about common cabin noises before you fly if you're the type to question everything. That rumble doesn't mean a wheel has fallen off, and what sounds like an attempt to deal with engine failure is actually the landing gear being raised.
8. Read about flying facts
If none of this works, try to fight the fear with facts. A lack of knowledge, the experts say, is a major factor behind fear of flying. Wings will never come off. Engine failure will never result in a “sudden descent” of the aircraft from the air. All planes can fly with one engine and if both engines fail, a plane at cruising altitude can glide 70 miles before it has to land.
Pilots will use the radar to avoid large clouds, and will slow down when things get bumpy to ensure a smoother flight. And while it may feel like you've fallen 50 meters at times, the plane will only ascend or descend a few feet during the worst of the turbulence.
