Top tips to overcome your fear of flying

What is the fear of flying called?

Fear of flying is called aviophobia or aerophobia. Fear of air travel can start at childhood, or it can emerge in adulthood as a result of various triggering factors. Though it’s said that air travel is the form of transportation with the least risk of death. As a note - aerophobia can also mean a fear of drafts, or of fresh air.

How common is a fear of flying?

Statistics show that this anxiety disorder is quite prevalent and can really negatively affect a person’s quality of life.  According to Stratosjets.com figures show that in the US:

• Between 33% and 40% of all people experience some form of anxiety when it comes to flying.

• 60% of sufferers experience general anxiety during the flight (and leading up to it), but they can easily manage without help

• Between 2.5% and 5% of the population have crippling anxiety, a genuine fear of flying that’s classified as a clinical phobia.

Why do people suddenly develop a fear of flying?

Many people fly quite happily for years, and then suddenly at a certain age the fear sets in. Interestingly, the average age of this onset is twenty seven.

This type of anxiety or phobia may develop as we mature and realise the possible risks involved. Or, we may become parents and worry what will happen to our children if something happens to us.

Then, of course, certain events may trigger our fear. Experiencing one bad flight or hearing about an air crash can make us fearful going forward. 

Also, traumatic events unrelated to flying can cause a fear of flying. This might be a car accident, physical assault, or even a sudden and unexpected layoff.

How to overcome a fear of flying

It’s easy to think that one way to deal with a fear of flying is simply to avoid planes. But this risks you developing another phobia altogether - agoraphobia or fear of leaving home at all.  Plus, you may miss those special events in life like weddings and family reunions.

So what can you do? Here are some useful fear of flying tips:

•  Educate yourself. Aeroplanes are very safe and efficient, and pilots are highly trained. So, read up about just how safe taking off, flying and landing are - and hopefully, you’ll be happily reassured.

• Choose the right seat for you. If you feel anxious in small spaces, a window seat may be best for you. Perhaps avoid the aisle seat where you may get jostled. Or, choose a seat near the wing where you’ll feel less turbulence.  

• Distract yourself.  If it’s a long haul flight why not watch a light movie, bring an engrossing page-turner of a book to read, or listen to an amusing podcast.

• Relax yourself. Practise breathing or relaxation techniques.

• Don’t fly alone. Fly with a trusted friend or family member.

• Seek reassurance - Talk to flight attendants if necessary; they are there to help. 

Facts to help overcome your fear of flying

When people suffer from a fear of flying, they can imagine all sorts of terrible scenarios. But sometimes good cold facts can help manage their anxiety. If the thought of flying brings you out in a cold sweat, consider these facts. 

• Flying is the safest form of transport - according to a study conducted by Harvard University, the chances of a plane crash are 1 in 1.2 million, and the chances of dying in a plane crash are 1 in 11 million. Plus, more than 4 billion people travel safely by plane each year.

• Airline pilots are re-tested every six months to prove their competency.

• A plane can fly safely with just one engine and even land without any.

• Oxygen masks do work - when the oxygen pressure in the cabin drops below a certain mark, bags containing the oxygen masks will fall automatically.

• Turbulence is not dangerous - it may feel uncomfortable and unnerve you, but turbulence is a normal part of flying, and not in any way dangerous to the plane.

Fear of flying hypnosis and therapy

If your aerophobia is really quite bad and affecting your quality of life, then you may want to get some fear of flying therapy. Here are some of the available treatments. 

Fear of flying hypnosis

Hypnotherapy uses relaxation techniques to place powerful and positive suggestions in your subconscious mind to help you to feel safe and in control. By making you feel calmer and empowered it can be a very effective treatment. 

Cognitive behavioural therapy (CBT)

This therapy can help you change the way you think about flying. How? By helping you be better informed - learning about how planes work, or reviewing safety statistics for air travel versus other forms of travel. The therapy can also give you techniques to manage certain triggers - such as deep breathing or meditation. You can also learn to “talk back” to negative thoughts about flying when they arise.

Exposure therapy

This therapy gradually exposes you to places, thoughts or situations that relate to air travel. You may visit an airport and watch planes arrive and depart. Or, you may use virtual reality tools, such as computer simulations of flights.

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The contents of this blog post do not constitute legal or financial advice and are provided for general information purposes only. If you require specific legal and / or financial advice, you should contact a specialist lawyer or financial advisor. Information true at time of publishing.