As a clinical psychologist, I've spent years helping others navigate their fears and anxieties. But there's one fear that has impacted me personally: the fear of flying. My journey began during graduate school after experiencing extreme turbulence on a flight. A few months later, I was faced with 15 internship interviews across the country, and the prospect of flying terrified me. However, I knew I couldn't avoid it.
Using every ounce of my psychological training, I employed techniques like meditation, deep breathing, and cognitive-behavioral strategies to get through those flights. The reality was that without those interviews, I would have been content avoiding flying altogether, potentially missing out on significant life events like weddings and graduations. As I continued to fly, I noticed various safety behaviors I performed on each flight—deep breaths, praying, looking at people around me, sitting only in aisle seats, and preferring daytime flights. These became almost rituals.
Understanding the Fear: An Emotional Response
As a CBT-trained therapist, I understood the importance of addressing cognitive distortions, such as the exaggerated likelihood of a crash. Yet, my body still felt fear. I learned that aviophobia is often an emotional response rather than a rational one. This was evident when my heart raced and my palms sweated despite knowing the statistical safety of flying. The fear wasn't about the actual danger but about the possibility of experiencing a panic attack in the air. The key components of my fear were a lack of control, claustrophobia, and fear of dying.
Gradual Progress Through Exposure
It took me a few years to manage this fear effectively. Through gradual exposure therapy, I began watching videos of planes and turbulence, learning about the mechanics of flying from a physics major friend, and receiving support from loved ones. Understanding the science and safety measures behind aviation helped me rationalize my fears, but the emotional response still required careful management.
Building Resilience
Almost ten years later, I travel the world with a manageable level of anxiety. The goal isn't to eliminate the fear completely but to ensure it doesn't interfere with traveling or experiencing life. My journey has made me passionate about helping others overcome their fear of flying. It's a testament to the power of exposure, understanding, and compassion in managing anxiety.
Takeaways and Tips for Those Experiencing Aviophobia
You’re Not Alone: Many people experience a fear of flying, and it's important to recognize that you're not alone in this struggle.
Understand the Emotional Response: Recognize that your fear is more emotional than rational. This understanding is the first step toward managing it.
Gradual Exposure: Start by watching videos of flights and turbulence. Gradually increase your exposure to flying-related stimuli to desensitize your fear response.
Cognitive Behavioral Techniques: Challenge your catastrophic thoughts. Remind yourself of the statistical safety of flying and focus on facts rather than fears.
Mindfulness and Relaxation: Practice deep breathing, progressive muscle relaxation, and mindfulness meditation to manage anxiety before and during flights.
Seek Professional Help: Consider therapy with a professional who can guide you through exposure therapy and other cognitive-behavioral techniques.
Resources:
Books: "Soar: The Breakthrough Treatment for Fear of Flying" by Tom Bunn.
Social Media: @dialapilot
Apps: Fear of Flying app, SOAR, and SkyGuru provide real-time information and anxiety management tools.
Support Groups: Online forums and support groups can connect you with others who share your fear and provide mutual support.
By understanding the emotional nature of aviophobia and employing strategic coping mechanisms, you can transform your fear into a manageable part of your life. If you're struggling with this fear, know that with the right tools and support, you can conquer the skies too.