Experiencing anxiety when hearing loud planes flying overhead is not uncommon, even if you are not afraid of actually flying. This reaction might be triggered by the sudden and intense noise, which can be startling and anxiety-provoking for some people. To help remain calm when you hear a plane fly over, here are some strategies you can try:
Deep Breathing: Practice deep breathing techniques when you hear the plane. Inhale slowly through your nose for a count of four, hold your breath for a count of four, and then exhale slowly through your mouth for a count of six. Deep breathing can help activate the body's relaxation response and reduce anxiety.
Grounding Techniques: Focus on the present moment by using grounding techniques. Name five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste. Grounding can help shift your focus away from the anxiety-provoking trigger.
Positive Self-Talk: Remind yourself that you are safe and that the noise is temporary. Practice positive affirmations, such as "I can handle this," "This will pass," or "I am in control of my reactions."
Mindfulness Meditation: Engage in mindfulness meditation regularly to train your mind to be more present and accepting of external stimuli. This practice can help you become less reactive to loud noises over time.
Exposure Therapy: Gradually expose yourself to the sound of planes in controlled settings. Start by listening to plane sounds at a low volume and gradually increase the intensity over time. This exposure can help desensitize you to the triggering noise.
Distraction: Engage in activities that can distract you from the noise when you know there will be planes flying overhead. Listen to calming music, read a book, or do something enjoyable to shift your focus away from the anxiety trigger.
Seek Support: Talk to friends, family, or a therapist about your anxiety. Sometimes, simply expressing your feelings to someone understanding can help alleviate anxiety.
Consider Professional Help: If your anxiety becomes overwhelming or significantly interferes with your daily life, consider seeking professional help from a therapist or counselor who specializes in anxiety disorders.
Remember that managing anxiety is a gradual process, and it's okay to take small steps towards coping with the triggers. Be patient with yourself and practice self-compassion. If possible, seek professional guidance to tailor strategies to your specific needs and situation.