Fear of Flying

For some people, the fear of flying can turn holiday dreams into the stuff of nightmares. If you're so scared of flying that you have to travel by road, sea or rail to avoid it, then there are ways to help you conquer your fear.

Causes

Fear of flying (or aviophobia) is often a learned fear - many affected people were confident flyers at one point. The phobia may have been triggered by an incident that scared the sufferer, such as an aborted landing, a turbulent flight, or seeing pictures of an airline crash.

Fear of flying is mainly irrational - flying is actually one of the safest modes of transport - far more so, in fact, than driving. However, like all phobias, aviophobia is the product of a complex combination of factors. The main components of this fear are as follows:

Fear of crashing due to bad weather, mechanical failure or terrorist attack
Fear of flying over water or night flying
Fear that you are unable to leave the confines of the airplane, for example if you are ill
Fear of having a panic attack
Fear of heights (acrophobia), exacerbated by flying at altitude
Fear of crowds (agoraphobia)
Fear of losing control: that you're literally handing your life over to the skill of the pilot and crew
Fear of turbulence
Claustrophobia, where you feel trapped and fear suffocation

Symptoms

Fear of flying is a fairly common phobia, which can be experienced to differing extents. At one end of the scale, it may simply be an uncomfortable experience, with vague feelings of anxiety; however, at its worst, the thought of flying can lead to panic attacks. Fears can produce physical as well as emotional symptoms such as a racing heartbeat, dry mouth, sweating palms and even hyperventilating, vomiting or losing all sense of control.

If you are afraid of flying you may show any (or all) of the following symptoms:

Only flying when you have absolutely no other option
Being unable to get on a plane at all - for holidays or business trips
Worrying about the flight for days, weeks or even months in advance
Needing sedatives or a drink to be able to fly
Feeling claustrophobic when the door shuts
Having feelings of nausea, hyperventilating and shakiness from the boarding gate for the whole duration of the journey
Feeling uncomfortable when you hear certain noises, or when the plane takes-off, lands or turns in air

Overcoming Aviophobia

There are various methods of treating fear of flying.

Visualisation

Try visualisation, where you imagine yourself on the plane, exposed to the sights and sounds that worry you or make you panic. When you feel the anxious feelings, close your eyes and breathe slowly in through your nose, out through your mouth. Practising your flight many times before you attempt the real thing can be great preparation.

Meditation

Practise some self-help techniques such as meditation or breathing exercises, both before and during your flight.

Cognitive Behavioural Therapy

It may be worth taking a course to manage your fear - many airlines run workshops for anxious flyers. The courses usually take the form of a day-long workshop, where members of airline crew talk you through the mechanics of flying - such as describing the noises the aircraft and the reasons why they make them. This is known as cognitive behavioural therapy, and aims to help sufferers understand the details of what is happening, which will then help them to change their fearful reactions to them.

The course will often end with a virtual flight in a simulator, or in a real plane. The pilot will talk you through the whole process, and you'll be encouraged to ask questions.

Building Confidence

When you gain enough confidence to try a real flight, book a trip you've always wanted to make, as it will help your motivation. However, it's a good idea to keep it short to minimise the time you're in the air. You can always build your confidence for longer trips.

Flight Preparation

Try to eat a filling, nutritious meal before you leave- it will probably help you sleep on the flight and you'll feel better when you arrive at your destination. However, you should avoid sugary snacks, tea, coffee or caffeine-filled drinks, as they may make you feel over-stimulated and more stressed.

Pack a travel bag full of books, magazines, MP3 player and so on, to distract yourself both before and during your flight.