Experiencing anxiety attacks while flying, especially during turbulent weather, is a relatively common fear known as aviophobia. It can be distressing, but there are steps you can take to help yourself manage and cope with this fear:
Educate Yourself: Understanding the basics of aviation and how planes are designed to handle turbulence can help dispel some fears related to flying. Learning about the safety statistics of air travel can also provide reassurance.
Breathing and Relaxation Techniques: Practice deep breathing and relaxation exercises to help calm your nervous system during moments of turbulence. Focus on your breath and use grounding techniques to stay present.
Positive Visualization: Imagine yourself having a calm and safe flight. Visualization can help reduce anxiety by training your mind to focus on positive outcomes.
Distraction: Engage in activities that can distract your mind during the flight, such as listening to music, watching a movie, reading, or playing games.
Seat Selection: Choose a seat that makes you feel more comfortable. Some people prefer sitting near the wing, as it tends to be more stable during turbulence.
Seek Support: Let the flight attendants know about your fear. They are trained to handle anxious passengers and can provide reassurance and support.
Cognitive Behavioral Therapy (CBT): Consider seeking therapy, specifically CBT, which is effective in treating aviophobia. CBT can help you identify and challenge negative thought patterns associated with flying and develop coping strategies.
Gradual Exposure: If possible, start with short flights and gradually increase the duration to get accustomed to flying.
Medication: In some cases, anti-anxiety medications prescribed by a doctor may help you manage your fear during flights. Discuss this option with a healthcare professional.
Fly with a Supportive Companion: Having someone you trust and feel comfortable with during the flight can provide emotional support.
Stay Hydrated: Drink enough water during the flight, as dehydration can exacerbate feelings of anxiety.
Fly More Frequently: The more you fly, the more exposure you have to the experience, which can lead to reduced anxiety over time.
It's essential to be patient with yourself and take small steps towards managing your fear of flying. If your anxiety is severe and significantly affects your life, consider seeking help from a mental health professional who specializes in anxiety disorders or phobias. They can provide personalized strategies and support to help you cope with flying-related anxiety.