How To Cope With Flying Anxiety

Yes, that big business deal you’ve been working on is finally bearing fruit. Time to go flying to sign that final set of paper work. You’re leaving your cubicle. You’re packed, ready to go, and your flight is in a few hours.  Yet there is one problem, you have not flown much. More than that, you fear flying which causes you to have severe flying anxiety. Flying is supposed to make life easier, allowing you to avoid long hours on the road. Yet for those hours that you are on the plane, you are clutching your seat and watching milliseconds slowly pass on your watch as your heart fills with fear for your life.

It's ok. Flying anxiety is normal, especially if you are not someone who travels often. Many people fear flying because they don’t like the idea that they are putting their life into someone else's hands.  However, it is important to remember that flying is actually a very safe method of travel. Millions of people are flying every day. It is also important to remember that you are thousands of times more likely to die in a car crash than in an airplane.

This information aside, anxiety while flying still exists. It is difficult for people to feel as though they are giving up control of their life, even for a few hours. This fear of losing control is often the main cause of their anxiety.  Yet fear not!  Remember that although you are not actually piloting the plane, you are in control of your situation in the plane. There are several things you can do to control your anxiety and have a more enjoyable flight.

The first thing you can do is stay present with your thoughts instead of creating stories about what “could happen”. People often begin creating an endless list of “what-if’s” in their head and this is when fear sets in.  The way you think about the situation is the way your body will perceive it.  If you see your thoughts spiraling into a negative direction, listen to some music, or a book on tape, or strike up a conversation with your neighbor. Anything that removes your mind from creating stories about what “could” happen will help you to stay calm and prevent the onset of anxiety.

Another important thing is to pay attention to your body. If you feel anxiety seeping in, try tensing  up all your muscles.  Hold for a few seconds and then release. You will be surprised at how much better you feel and it will remind you that you are in control of self.

Furthermore, connect with your breath. Many people tend to have shortness of breath and have their heart rate shoot up when they feel anxiety or fear. This is your sympathetic nervous kicking in, sending you into a “fight or flight mode”.  If you feel this happening, try the following: Sit back, take a deep breath, and push your stomach out as though you are filling it with air. Hold for a few seconds and then exhale slowly. This will help lower your heart rate and slow your breathing; again helping you feel as though you have control of your situation, your fear, and your anxiety.

Remember that much of flying anxiety stems from feeling as though you are giving up your control. The more you can do to remind yourself that you still have control of your situation, the more enjoyable and fear free your flight will be, and the more ready to go you will be when you hit the ground. Now take a deep breath, sit back, and exhale. Welcome to the friendly skies.