Anxious About Flying? Try These Tips to Soothe Your Nerves

If you often find yourself feeling very anxious during flights, it’s important to know that your stress is both valid and widely felt. In fact, reports have shown that roughly ten to thirty per cent of people feel nervous while travelling by plane. Some even require assistance from therapists to address their intense fear of flying, which is referred to as aviophobia.

The anxiety that people feel while they’re on a plane is often attributed to a number of fears. They may be afraid of heights, plane crashes, small spaces, the unknown, or all of the above. Flying also requires passengers to relinquish control while being above ground, which is understandably a nerve-wracking experience.

That being said, riding planes is an integral part of travelling, which means you can’t avoid them entirely. However, this doesn’t mean that your flights have to be horrible. There are a number of things you can do to prevent your fears from ruining plane trips. To learn more, below are four simple ways to calm your nerves during a flight:

Immerse Yourself in Other Activities

Panic can easily rise if you’re not doing things that will take your mind off of your anxieties. Hence, it’s paramount that you distract yourself with different activities. For example, you can use this time to stay productive. You might work on a presentation for an upcoming meeting or brainstorm new ideas for a big project pitch. You can also spend this time engaging in leisurely and immersive activities. For instance, you can lose yourself in a good book, listen to music, or watch a movie on your mobile device.

If you’re a religious person, listening to prayers and holy passages can soothe the nerves, as they provide a source of comfort. Digital tools like the Muslim Pro app come with audio recitations of the Qur’an, which can be downloaded and listened to during a flight. Not to mention, you can easily find tips for maximising the application in the Muslim Pro app Facebook account before heading off to your flight.

Reinforce Positive Thoughts through Repetition

Fear often causes the brain to think of worst-case scenarios and fixate on them. This may cause you to repeat negative thoughts in your head until they seem to be true, which only exacerbates anxiety. In order to put an end to this tiresome cycle, you’ll need to replace negative thoughts with positive ones. You can do this by repeating positive affirmations as many times as possible.

For example, rather than thinking “I’m afraid the plane might crash,” think “I’m safe because the pilot and flight crew are capable.” Whenever you start to feel anxious, repeat this positive thought again and again. Eventually, you’ll find yourself believing in the good outcomes more than the bad ones.

Conquer Fear with Facts

You might remember plane crashes that you’ve seen on the news, which can be upsetting. However, while unpredictable events can occur, this doesn’t mean that they’re common. The best way to assuage your accident-related fears is to acquaint yourself with facts about flying since their certainty can provide reassurance. For example, it helps to know flight statistics. Data shows that the odds of getting into a car crash is 1 in 112, while the odds of getting into an aeroplane crash is 1 in 8,357. Additionally, reports show that ninety-six per cent of passengers survive plane accidents.

It might also help to know how aeroplanes are built and operated. All planes are required to undergo rigorous safety testing before they take off. Most are built to withstand 5 G’s of turbulence and sustain at least 2.5 G’s of it. To put this into perspective, severe turbulence usually falls between 0.4 to 1.6 G’s, which means that a majority of planes will remain completely unscathed. Remember, the more you understand how something works, the less likely you are to be afraid of it.

Practice Some Deep Breathing Exercises

When you experience anxiety on the plane, you might have trouble breathing or feel your chest tighten. In some cases, high levels of stress can trigger a panic attack, which causes rapid and shallow breathing. To counteract this, be sure to practise deep breathing exercises. You can do this whenever you feel anxious, or specifically during take-off and landing—which are usually the most nerve-wracking parts of a flight.

Start by taking slow and deep breaths. This allows more oxygen to enter the brain, which calms the nerves. It also helps you shift your attention away from racing thoughts and towards your body instead. Inhale through your nose, hold it in for four counts, then slowly exhale through your mouth for another four counts. Be sure to repeat this process until your mind is clearer and your breathing slows.

While you might not be able to completely eradicate your fear of flying, you don’t have to let it get the best of you. Keeping your calm through a stressful experience is all about training your mind and body to develop healthier responses to fear. This will help you take control of it, rather than the other way around. By adopting a more positive mindset, keeping busy, and practising mindfulness, you can enjoy a better travel experience.