Do horrific crash scenarios run through your mind when you're on a plane? You're not the only one. If you're more concerned about flying these days than you used to be, it's understandable. The two recent crashes involving Ethiopian Airlines and Lion Air can make even the most die-hard traveler a nervous wreck. Here are simple tips to combat fear of flying and help you relax.
Know what the triggers are Our fear of flying has triggers, thoughts, images, sensations and memories that we have become sensitive to. Someone who is sensitive to certain bodily feelings may fear turbulence or normal takeoff and landing. And a person who is afraid of heights may become afraid because he flies many kilometers above the ground. The list of triggers is long:turbulence, take-offs, landings, terrorism, crashes, social anxiety, or being too far from home. Some people fear illness spreading through the air system, using the toilets, or violence on an airplane. Others have a "bad feeling" about their flight, afraid that their fears will somehow predict catastrophe.
Trust the industry
The truth is that a lot of fear of flying projects and misplaces the fears. Your concerns are probably not based on whether or not you are safe in your seat on an airplane, but rather on the inconveniences that interfere with your personal "control". An economy class seat will not be relaxing and comfortable in the way you are probably used to at home. Even the most experienced travelers know that seats are often cramped. Some of us even have mild claustrophobia, which, let's face it, can be made worse by getting knee-to-knee with a few strangers on a flight. If you manage to isolate your feelings of discomfort and loss of control, you can better manage those feelings and separate them from feeling unsafe.
Go with your feelings
Science shows that fighting anxiety can actually inflate those feelings. When you feel out of control or panicked, the typical response is to emotionally dig in and fight to ignore them. Most of the time, this tactic just doesn't work. You really put yourself in a much more fearful state by competing against yourself. If you are on a flight and you start to feel anxious, take a moment to recognize and acknowledge these feelings. It can be as simple as saying to yourself, “I'm starting to feel very anxious. I'm starting to worry about the safety of the plane. My heart starts to pound. “The next step is to accept these feelings and say something affirmative to yourself, like, 'This will be hard, but I can handle these feelings. I can get through this. “Finally, take a deep breath through your nose and through your mouth to combat the shallow breathing that can lead to a panic attack and hyperventilation.
Drink responsibly
If you're feeling anxious, you're probably planning on having some alcohol before the plane takes off and a few extra cups along the way. While that sounds like a daring fun time, we don't recommend boozing on a flight. A lot can go wrong when you get drunk, both on the plane and when you arrive in a foreign country. On the other hand, you have to make sure you don't get dehydrated, so drink plenty of water before and during the flight. And finally, more bad news. Avoid caffeine and coffee if you are prone to panic attacks.
Stick to the facts
Remind yourself that the most dangerous part of your travel day is the drive to the airport. Your chance of being in an air disaster is about one in three million. While you should avoid disaster news, it might not be a bad idea to read some basic facts about what a normal flight will feel and sound like. There are reasonable explanations for many seemingly disturbing noises in an airplane.
Distract yourself If you know you will become anxious, surround yourself with familiar pleasures from home. Put some fun series on your iPad. Listen to your favorite relaxing music. Read a good book. In short, don't depend on the airline to provide you with a distraction. Their on-the-fly programming may not be the medicine you need. The key is to keep these distractions to what you're already used to. Think of it as comfort food for your mind.
