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You are filled with wanderlust, but the fear of flying prevents you from exploring the world without a care in the world? Are you wondering if it is possible to finally overcome this fear of flying? Are you looking for new approaches and fear of flying tips? Then you’ve come to the right place!
Ready to go: the best fear of flying tips to overcome your phobia and explore the world
From proven techniques to new and alternative methods, this post offers proven remedies and effective strategies to deal with anxiety during a flight. Written by a passionate full-time traveler, this guide aims to help you discover our beautiful world without worries. Say goodbye to fear of flying!
1. Recognize the triggers of your fear of flying
Fear of flying can arise for many different reasons and as paradoxical as it may sound, fear of flying is not always about flying. Other related fears, such as fear of losing control, fear of heights, claustrophobia, fear of crashing or social anxiety can be reasons for discomfort and panic during a flight. In addition, traumatic experiences, such as witnessing an emergency landing, disaster films and negative media reports, can increase the fear of flying. Personality traits also play a role in how susceptible someone is to so-called aviophobia.
To find out where your fear of flying comes from, I invite you to do a little experiment. Please close your eyes and visualize yourself sitting on an airplane. Imagine the scene on the plane as realistically as possible and try to immerse yourself in the situation as deeply as possible. What do you feel and what exactly scares you? What thoughts are going through your head?
Take a moment and see if you can find the source of your anxiety. If so, this realization can help you tackle the fear at its roots and overcome it in a targeted manner. But if that doesn’t work at all or you’re not sure: no problem! Even without knowing the cause of your anxiety, there are many tips you can implement yourself.
2. Educate yourself about flight safety, aircraft technology and flight mechanics
If you have learned something from the small experiment about the cause of your fear of flying, you can now specifically look for information and facts that contradict your fear. One issue that particularly impressed me comes from the International Air Transport Association (IATA); they calculated that statistically you can fly accident-free for 14,000 years. In line!
Often it can help to understand the technology behind flying, especially if you feel slightly uncomfortable. How is it possible that a transport vehicle weighing almost 300 tons can zoom through the air at 900 km/h at an altitude of 10,000 meters? Why are turbulences not alone harmless but comparable to a car ride over forest land? Answer all the questions that give you confidence and relate to the root of your fear.
3. Hypnosis to overcome your fear of flying
If the facts about fear of flying can’t free you from the fear, it’s because your fear is already deeply ingrained subconscious and rational facts alone are no longer sufficient to combat fear. In this case, hypnosis is a promising way to tackle your fear of flying at the root and successfully combat it, because it directly affects the subconscious mind. Through visualization exercises, relaxation techniques and targeted hypnotic suggestions, these deep-seated fears can be resolved and positive associations with flying can be created.
Hypnosis has the power to reprogram the subconscious, build self-confidence and develop more relaxed responses to escape situations. If you are open to trying an age-old, but for many still new method, then hypnosis for fear of flying is definitely worth a try. The success rate is extremely high, up to 90%!
4. Progressive muscle relaxation for relaxed flying
Progressive muscle relaxation gives you an unbeatable advantage: it’s incredibly easy to learn and you can do it applied everywhere – either before the flight, during the flight or even in preparation for the next flight. By consciously tensing and relaxing certain muscle groups, you achieve a deep state of rest in the body. This allows you to effectively reduce the physical tension and restlessness that can accompany a fear of flying. By consciously tensing and relaxing your muscles, you focus your attention on your body and the pleasant feeling of relaxation. This in turn has a soothing effect on anxiety and calms the mind. With regular training, you can use this method to control your fear of flying and experience a relaxing flight.
However, before using the technique for acute fear of flying, I strongly recommend trying it out and internalizing it first. With some practice, it becomes one of the very useful tips against fear of flying.
5. Breathing techniques for acute anxiety
Whatever method you choose to overcome your fear of flying, breathing techniques are always a great advantage, both while flying and in stressful everyday situations.
There are many breathing exercises, but personally I find that diaphragmatic breathing is a wonderful technique for fear of flying to reduce the fear of flying and fly more relaxed. By consciously breathing into the belly instead of the chest, you can deepen your breathing and bring your body into a state of rest. Diaphragmatic breathing activates the parasympathetic nervous system, which is responsible for rest and relaxation. It effectively counteracts the physical symptoms of anxiety, shallow breathing, increased heart rate and muscle tension. By focusing on your breathing and consciously breathing slowly and deeply, you can reduce stress, find peace and experience a relaxing escape. You can also try placing your hands on your stomach and feeling how your abdominal wall rises when you inhale and sinks when you exhale.
Diaphragmatic breathing is easy to learn and is ideally used during the flight or even before the flight to relieve your fear of flying and calm you physically and mentally.
6. Avoid caffeine and alcohol
Although alcohol may have a relaxing effect in the short term, it can increase anxiety and negatively impact a person’s control over emotions. In addition, alcohol can increase the perception of anxiety and lead to increased physical restlessness during flight. Caffeine behaves similarly and is known as a stimulant. It can worsen anxiety symptoms, speed up the heart rate and cause inner restlessness. And these are all things you absolutely don’t need if you have a fear of flying. Instead, a calming tea or plain water are excellent choices.
7. Relaxed flying with positive affirmations
The power of language and positive suggestions only becomes clear once you try it yourself. Positive affirmations can be incredibly effective! That is why they should not be missing from our tips against fear of flying. This is how it works:
- Choose a positive affirmation, such as: ‘I am calm and relaxed during the flight’ or ‘I trust the safety of the plane’.
- Repeat this affirmation on every occasion! For example, always 15 minutes as a mantra before you fall asleep (set an alarm so you can fully immerse yourself in the affirmation) or for example 108 times in the traditional Buddhist tradition using a Mala necklace.
- It is important to repeat the affirmations regularly and really believe in their positive statements. Over time you will notice how they affect your thoughts and feelings and change your inner attitude towards flying.
- For optimal results, it is recommended to repeat the affirmation daily for at least 3 weeks, but preferably for 30 days.
8. Travel with someone you trust
The most important advice when choosing your companion is: Find someone who has no fear of flying! Because your companion’s job is to fully concentrate on you and be by your side. A hug, holding your hand, distraction or a funny comment in tense situations, a pleasant conversation about what awaits you at your holiday destination… Knowing that there is someone by your side who understands and supports you can ensure that you feel better. feels much safer and more relaxed.
9. Plan the day of departure
Planning can give a feeling of security and is also an important point in tips for overcoming the fear of flying. By carefully organizing your day, you can create a sense of control over the course of events.
- Don’t forget to allow enough time for the journey to the airport and reserve the parking space in advance to avoid stress and haste when approaching the airport. Find out about the best routes to the airport and view current traffic information. Arriving early will give you plenty of time to familiarize yourself with the area and relax.
- Pack your luggage in advance, have a printed packing list on hand to check off to make sure you haven’t forgotten anything important, and check the necessary travel documents a few days in advance. Is the passport still sufficiently valid? Do I have a suitable travel credit card with me?
- Also organize things that can calm you down, such as your favorite music or a good book before the flight. With good preparation and planning, you can approach the day of departure stress-free and start your flight with more peace of mind.
10. Listen to airplane sounds regularly
This may sound unusual, but it’s a real one insider tip. By deliberately exposing the auditory system to aircraft sounds, the body and mind become accustomed to these sounds and experience them as familiar. This can help gradually reduce the fear of flying, as our brain associates the sounds with a safe and normal everyday situation. Ingenious and so simple!
In addition, listening to aircraft sounds serves as mental preparation for the upcoming flight. It can help adjust to air travel, relieve anxiety and convey a sense of security. Once at the airport, this unusual but effective method can help you gain some familiarity with aircraft sounds, which can contribute to a relaxed and controlled flight. You can find suitable sounds, for example, on YouTube or with a quick search on the Internet.
Tips for fear of flying: my personal conclusion
Fear of flying can be cured! The main thing is to take the first step and sincerely and honestly set the goal of freeing yourself from it. Try out which tips and methods for fear of flying resonate most with you and have confidence. You will certainly succeed in freeing yourself from this fear and exploring the world carefree and freely! Finally, I would like to once again recommend hypnotherapy to you as an extremely effective method against anxiety.
I wish you a good flight and a wonderful journey! Yours, Anne.
About the author
Anne Haffner has been traveling the world with her family since 2016 to experience freedom and immerse herself in new cultures. But the real journey began when she discovered meditation and hypnosis along the way. She then founded the blog FREIgefühlt (only in German) and has been accompanying her readers on this fascinating journey into the inner universe ever since.
Do you have any other tips against fear of flying? What have you done to overcome your fear of flying? Leave a comment below.
Photos: Photo 1 (Passengers in the seat with a fear of flying): H_Ko/shutterstock.com
