Within the span of only a few weeks, the USA has seen a trio of deadly airplane crashes in Alaska, Philadelphia, and Washington, D.C. The latter resulted in 67 deaths, making it the deadliest aviation accident within the nation since 2001.
These occasions, whereas alarming, are statistically uncommon, and air journey stays one of many most secure modes of transportation. To place them into perspective, in keeping with the Nationwide Freeway Visitors Security Administration, roughly 30,000 folks died in site visitors crashes in the USA throughout the first 9 months of 2024.
Nonetheless, it’s comprehensible that some vacationers could also be feeling and experiencing extra anxiousness than standard about getting on a airplane proper now. Right here’s what you could learn about what causes flight anxiousness and a few methods and tricks to really feel protected within the skies the following time you fly.
Why we get flight anxiousness
Michele Nealon, a licensed medical psychologist and president of the Chicago Faculty, an establishment centered on psychology and behavioral sciences, says that concern of flying, in any other case generally known as aviophobia or aerophobia, is influenced by a number of psychological, evolutionary, and cognitive mechanisms. These vary from a perceived lack of management in having to place our security in another person’s fingers to the environmental stressors of being in a confined area.
“People advanced to navigate the world with our ft on the bottom,” Nealon says. “Being 1000’s of ft above the bottom defies our pure instincts and primal survival fears are triggered when our pure instincts are defied.”
Christian Bumpous, founding father of Nashville-based remedy clinic Therapie and a former Lufthansa flight attendant, provides that flying “creates a baseline degree of discomfort as a result of our our bodies instinctively query what we’re doing in such an uncommon setting.”
Add to that, when airplane crashes occur, they have an inclination to get numerous media protection, whereas automobile crashes are so routine that they not often make headlines. Though it’s statistically unlikely that you just’ll be concerned in an airplane accident, seeing vivid reviews of 1 can intensify current fears and even spark new anxieties, in keeping with Stacy Thiry, a licensed psychological well being counselor at Florida-based Develop Remedy, a community of psychological healthcare suppliers.
Bumpous echoes that sentiment, noting that information protection can usually convey anxiousness to the forefront for folks.
“Although a airplane crash has a really low probability of occurring, when it does, the implications are important, and our brains usually overestimate the chance related to most of these occasions,” he says. “Consequently, even when somebody didn’t beforehand have a concern of flying, they could begin to assume twice after such media protection.”
Managing flight anxiousness earlier than and through a flight
For individuals who are feeling nervous about an upcoming flight, there are myriad methods they will make use of to handle that stress and anxiousness.
In response to Bumpous, one efficient method is publicity remedy, which includes step by step exposing oneself to what one fears.
“The underlying thought is that the extra you expose your self to your concern with none unfavorable penalties, the extra your mind and physique be taught that there’s nothing to be afraid of,” Bumpous says. “For these with a concern of flying, this might imply taking part in a guided publicity to flying. You can begin by watching movies associated to aviation, comparable to how flying is likely one of the most secure modes of transportation. It’s important to decide on content material rigorously; keep away from movies that focus solely on crashes. As an alternative, search for interviews with pilots discussing how they guarantee security or informational documentaries about aviation.”
One other useful approach is cognitive restructuring, which includes recognizing and reframing your feeling of concern with details. “It’s necessary to problem these irrational fears with proof,” Bumpous says. For example, a latest report from the Worldwide Air Transport Affiliation exhibits that “on common, an individual must journey by air each day for 103,239 years to expertise a deadly accident.”
Lauren Palumbo, a licensed psychotherapist at New York–primarily based psychotherapy apply Readability Remedy, provides, “As an alternative of preventing the anxiousness, merely acknowledge it and remind your self that these emotions don’t sign hazard. As in, ‘Oh, there’s this panicky feeling rising once more. Simply because I’m feeling this intense concern doesn’t imply I’m in precise hazard.’ The thought is to acknowledge that the anxiousness is a response to a perceived risk, not proof of imminent disaster.”
In the event you begin to really feel anxious midflight, give attention to workouts that promote a way of security. One methodology Bumpous favors is field respiratory, the place you inhale for 4 seconds, maintain your breath for 4 seconds, exhale for 4 seconds, after which maintain your breath once more for 4 seconds.
One other approach the Chicago Faculty’s Nealon recommends is the 5-4-3-2-1 grounding train: Establish 5 issues you possibly can see, 4 issues you possibly can contact, three issues you possibly can hear, two issues you possibly can scent, and one factor you possibly can style (and repeat as wanted). This helps shift your focus out of your anxiousness to your setting.
If nothing is working for you whereas in flight, Bumpous says to speak your wants, including, “In the event you’re feeling uncomfortable or want help, let the crew know. They’re there to assist.”
Different methods to deal with flight fears
When flight anxiousness feels overwhelming, there are different methods that may make a distinction.
If you end up actively avoiding flying (comparable to canceling journeys or choosing lengthy drives as a substitute) otherwise you expertise panic assaults earlier than a flight and the anxiousness is so intense that it impacts sleep, urge for food, or every day features, Palumbo recommends contemplating seeing a therapist.
“Working with a psychological well being skilled who specializes within the remedy of tension might be extremely efficient,” Nealon provides. “Some folks profit from structured packages, like concern of flying programs, which regularly mix schooling, efficacy-based remedy methods comparable to cognitive-behavior remedy, and even simulated flight experiences to construct confidence.”
A lot of the programs, together with Worry of Flying and Soar, are taught by present and former airline pilots. Some airways, like British Airways and easyJet, even supply their very own programs.
Nealon additionally suggests controlling what you possibly can, comparable to selecting a seat that feels most secure to you, bringing comforting distractions like music or a e-book, and avoiding consuming extreme caffeine or alcohol, which may heighten anxiousness. Equally, taking good care of your physique can play an enormous function in managing stress. She says, “Make sure you’re well-rested, keep hydrated, and eat balanced meals to maintain your power steady. When your physique feels its greatest, it’s simpler to deal with emotional stressors like anxiousness.”