Airplane trauma is real, and it’s nothing to be embarrassed about. Aviophobia, otherwise known as the fear of flying, is mainly caused by the lack of control of the situation. This could be due to past experiences or even the fear of heights. Because truth be told, when you’re on an airplane, a lot of things could go wrong. Still, plenty of data shows it’s a reliably safe way to travel.
Many anxious fliers manage their fear by gripping the seats, studying the flight attendants or analyzing every last bit of turbulence,. But in doing so, they’re actually contributing to the fear. Their actions are inadvertently telling them that the situation is dangerous, when in fact it’s not.
Here are 8 things that you can do to ease airplane trauma.
1. Don’t conceal it
Like we said, airplane trauma is nothing to be embarrassed about. Too many people spend a lot of time ad energy trying to bottle up their feelings. Doing this only makes it worse. So, if you’re trying to deal with the problem, you’ll need to face it head on. Tell the gate agent when you check in, the flight attendant when you board, and the passengers around you when you sit down. Remember, a problem told is a problem half solved.
Mentioning to your flight crew if you have anxiety will make them go out of their way to check on you if things get bumpy.
2. Treat turbulence like bumps on the road
We’ve established that airplanes are a really safe mode of travel, and yet more people are scared of flying by air than road. Still, fears can be irrational. One of the best ways to deal with them is to challenge your mind. Treat turbulence like road bumps, and don’t give too much thought to them. Let your body sway into it, implicitly letting it know that there is no danger.
3. Ask to seat in front
If you can, be among the first ones to check in and pick a seat at the front. Why? It turns out that turbulence is felt more at the back of the cabin than at the front. Another good sitting position is over the wings or wheels. They act as the fulcrums and center of gravity for the vehicle experiencing the least amount of movement from the center. As you move father from the center you feel more turbulence because the movement is exaggerated.
4. Keep distracted
If you focus only on bad things, they seem a lot worse than they actually are. If you want to deal with aviophobia, try and keep yourself distracted. Watch a movie, play some games, or listen to some calming music. Read a book or even do a crossword puzzle. In short, do anything that keeps your mind occupied and not dwelling on morbid possibilities.
5. Avoid coffee or other caffeine products
Sometimes it feels like coffee is a major part of our lives, but if you’re trying to deal with aviophobia or airplane trauma, you’ll need to stay away from it for the few hours you’re on the plane. An overly hyper state of mind will only exacerbate your anxiety. Make sure to drink other fluids like water and juice, or even just one glass of wine to calm your nerves.
6. Try the rubber band technique
You must have heard of the rubber band technique where you induce mild pain purposely in order to take your mind off of things. Pick a rubber band – it must be able to snap. Make sure you choose one that you are willing to wear every day. Decide what you want to say to yourself or remember. For example: “I am not going to let anxiety control me. Snap the rubber band against your wrist 3 times. It may sting a little. Then, repeat what you want to remember as you’re snapping it.
7. Breath
Breathing seems like a simple and obvious thing to do, but it’s more intricate than we think. Breathing the right way can fix a lot of issues for us, including aviophobia. Breathe deeply as often as you can, and remember that the sick bag in front of you can be used as an anti-hyperventilating device as well.
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