Fear of flying is very common.
The fear of flying, also known as the phobia of flying, can make traveling extremely nerve-wracking and unenjoyable.
Luckily, there are ways to manage and ease anxiety for a smoother flight.
5 tips for planning your next trip
Below are some strategies to reduce your fears on your next flight, giving you time to kill and a plan for how to cope.
- Meet the pilot before takeoff
- Trust your travel companions
- Bring distractions during the flight
- Focus on different objects
- Learn about aircraft
- Sleeping during the flight
- Choose your seat strategically
- Start a conversation
Many people suffer from a fear of flying. Follow these tips for air travel and watch your symptoms decrease. (iStock)
1. Meet the pilot before takeoff
Capt. Tom Vann, a former pilot and licensed therapist, founded SOAR, a program aimed at helping everyone fly safely, in 1982. Since then, Capt. Vann has helped thousands of people overcome their fears.
Vann said there are protocols in place that he is working with customers to encourage them to meet the pilot first when they board.
Texas flight attendant reveals her best travel tips for stress-free summer flights
“Letting go of control is a big thing, and when you meet someone who has control, it’s like you have an intimate relationship with the person who has control,” Bunn says. “You know they’re not just a voice, they’re the real deal.”
2. Trust your travel companions
If you are traveling with others, rely on them for additional support.
Before you travel, let them know what you’re worried about and if there’s anything they can do to help. Sharing these things with your travel companions will help them know what to do if they get anxious.
If you have a fear of flying, rely on the people you are traveling with – tell them about your fears so they can get all the help they can. (iStock)
Just having someone you feel safe with can put your mind at ease.
3. Bring distractions during the flight
Distractions can make it easy to forget you’re even on a plane, so bring items with you on the plane that you know you will enjoy and last for a long time.
For example, if there’s a movie or TV show you want to watch, you can download it to your phone or other electronic device before you board so it’s ready to watch when you get on the plane.
Travel season is here: 7 tips and tricks from tech and travel pros
You can kill a lot of time during your flight, so don’t forget to bring your headphones.
Books are a great item to bring on a plane, as are crossword puzzles and coloring books.
Downloading movies and TV shows to your device during your flight will make the time go by faster. (iStock)
If you are traveling with others, it is a good idea to bring some card games that you can play together.
4. Focus on different objects
Focusing on your breathing using various meditation techniques is another way to calm your nerves.
To lower stress hormones as they build up, Bang encourages his clients to practice certain exercises.
4 Tips and Tricks for Flying with Checked Baggage: “Your Baggage Will Get Lost”
“This is an exercise I call ‘5-4-3-2-1,'” Van says. “First, find something that’s pretty much in front of you that you can focus on and use that as your focal point.”
The captain said, “Count to five things you can see, hear, and touch. Then count to four things you can see, hear, and touch. Then count until you get to one.”
If you feel anxious during a flight, breathing exercises can help calm you down. (iStock)
“It takes about two minutes, but by the time you do that, most or all of your stress hormones may have disappeared,” says Bang.
“The thing about stress hormones is that when they’re active, they force you to focus on problems. So if you keep focusing on problems, your stress hormones increase. But if you can get rid of the stress hormones by using ‘5, 4, 3, 2, 1,’ your mind is free to focus on whatever it wants to focus on.”
5. Learn about aircraft
Taking the time to research before you board a plane will help you feel more confident when you do get on the plane.
There have been recent news reports of panels and tires falling from planes, but is it still safe to fly?
Let’s explore the functions and safety features of an airplane. Having some basic knowledge about airplanes can make a big difference during your trip and make you feel safer when you’re in the air.
Statistically speaking, the chances of a plane accident happening are extremely low: according to most sources, your chances of dying in a crash are actually about 1 in 11 million.
Before you board a plane, understanding what to expect, like turbulence and what it means, can help you feel more at ease when you’re in the air. (iStock)
Another common and scary thing about flying is turbulence, which, depending on how severe it is, can make for a horribly bumpy ride.
Understanding what turbulence is can put your mind at ease. Turbulence occurs when there is some change in the way the air moves around the plane. In most cases, a little turbulence isn’t a big deal, and it’s quite common during flying.
Click here to sign up for our lifestyle newsletter
Knowing the statistics and getting a rough understanding of how things work can help you find answers to your flying questions and feel more comfortable about flying.
6. Sleep during the flight
Sleeping on a plane can be really difficult, especially if you’re feeling anxious, but there are various things you can bring with you to help you fall asleep easier.
It’s easier to fall asleep on a plane if you’re flying early in the morning or late at night, because you’re more tired at these times and it’s dark on the plane, making it easier to fall asleep.
It may be difficult to sleep on a plane, but if you can, a snooze will make the time go by faster. (iStock)
Also, bring a travel pillow and blanket for extra comfort, and an eye mask can help block out light and make it easier to fall asleep.
If you have headphones handy, you can play soothing sounds on your phone to help you fall asleep.
7. Choose your seat strategically
Book your flight early before seats start filling up, and choose a seat that will give you peace of mind.
For more lifestyle articles, Fox News
If you sit towards the back of the plane, the area is generally noisier and there is a lot of movement from people passing by to use the restroom.
On the other hand, if you sit in the forward section, it’s generally calmer and quieter.
If you book your flight early, you will have a wide range of seats to choose from. (iStock)
You might find a window seat to be cramped, but an aisle seat might be more comfortable.
If you are traveling with other people, booking your flights early will ensure you are seated next to each other, which can be very comfortable.
Click here to get the FOX News app
Keep in mind that many airlines charge extra for seat selection, but it might be worth it to make sure you can sit next to a loved one.
8. Start a conversation
Having conversations during the flight can help ease tension.
If you are traveling with other people, please keep your conversation quiet so as not to disturb other passengers.
If you’re traveling solo, you might end up sitting next to a fellow solo traveller who you can start a conversation with (if they want to talk to you, of course).
Maybe you’ll make some new friends during your flight, or you can keep busy by having a conversation in the air and pass the time.
Kimber Crandall contributed reporting.
