Fear of Flying: What to Do? Causes, Remedies, and 10 Tips to Overcome It

Aerophobia is the term that defines the fear of flying, a phobia that affects about half of the general population.

There are those who have already traveled by plane and have feared turbulence and other adversities, and those who have never boarded a plane. But how does it manifest and how can it be overcome? Here are some useful tips to keep in mind.

Common symptoms of fear of flying are similar to those of anxiety, including rapid heartbeat, excessive sweating, and shortness of breath.

Aerophobia involves a mix of significant negative thoughts and intense physical symptoms when some individuals approach flying or think about taking a trip by plane.

There are many tips to keep fear of flying at bay, including courses offered by major airline companies. Here's the best way to manage Aerophobia.

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According to experts, many of the situations that trigger panic in cases of aerophobia are misinterpretations of normal flight conditions.

One example: during takeoff, the ascent relates to a strong acceleration that passengers clearly perceive, and afterward, the plane continues to climb at a constant speed.

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This lack of acceleration is perceived as a difficulty for the airplane. The same applies to turbulence: the bumps caused by air pockets are nothing more than usual occurrences.

The aircraft is designed to endure far more severe turbulence.

Delving a bit into the technical aspects (what allows an airplane to fly, what safety devices are on modern jets, safety procedures, how aircraft maintenance is organized, what type of training pilots undergo) could help overcome the fear of flying.

Some info: It is established that it is in everyone's best interest for the safety level to be as high as possible. The objection is simple. To err is human, and when mistakes happen in connection with flying, there is no escape.

The safety level of aircraft and the aviation system is ensured through continuous checks and redundant processes. Regarding redundancy, an aircraft is always designed with alternative systems that substitute a failed component without compromising the flight. The first steps to alleviate fear, therefore, are to know and trust.

Trusting your feelings is essential. However, you need to find a way to interpret them positively. Generally, fear generates anxiety.

When it's not a real panic attack, anxiety often resembles that unpleasant sensation we frequently interpret as a herald of misfortune. Don't be misled by these mechanisms while on board a plane. Maintaining clarity is key to not fueling fear.

Spotify Playlist: A study conducted by Spotify analyzed how music can calm the nerves of those who are anxious during flights, and created a perfect playlist for those afraid of flying. The chosen songs are soothing and have a slow rhythm.

A perfect example is Adele's song "Someone Like You," but if Adele isn't your style, here's the link to the calming playlist.

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Don't consider yourself a black sheep or an oddball. According to surveys, 50% of Italians suffer from aerophobia.

So why do we seem to be the only ones in panic once onboard? Don't think about it, those who are not afraid to fly are not the only ones who do so repeatedly.

While it is difficult to conquer fear, it is easy to manage it. Focusing on the thought that the passengers around you are doing it may help you.

Now let's move on to practical tips: flying on an MD-83 seated at the back, right over the roar of the engines won't calm your phobia.

When flying on an Airbus A320, the rows where the pilot's maneuvers are least felt range from 6 to 11. Therefore, pay attention to your seat choice.

On www.seatguru.com, you can check which seats are designated for emergency exits, middle and wider seats, where the engines are located, and other information to book a seat on the plane that best suits your needs and especially helps manage your fear of flying.

A few small precautions before taking the plane should not be underestimated. A good rule is to avoid stimulants, like coffee, before facing stressful and anxious situations.

Try to get enough rest before departing to prevent fatigue from amplifying discomfort. Equally obvious, but of extreme importance, it's always better to reiterate, is to not feed fears and fantasies in various ways.

Avoid checking the weather before departure looking for turbulence, and resist the temptation to search online for the latest aviation disasters, possibly reading a thousand details about those tragedies.

There are various techniques, derived from eastern practices and philosophies or developed by psychologists and therapists. Relaxation techniques, such as autogenic training or Jacobson progressive relaxation, can help control fear or at least avoid panic conditions.

Most of these techniques are based on diaphragmatic breathing, a good practice useful in everyday life. Educating yourself on dedicated forums, as long as we are serious and moderated by doctors and psychotherapists, could be useful to learn about other effective practices and techniques.

Normally, the carry-on luggage should be stored in designated compartments, especially during takeoff, where bags and items cannot be left wandering on passengers' seats.

Bring a book, MP3 player, laptop, or anything else that brings you enjoyment and relaxation. If your phobia is severe, bring anti-anxiety medication in drops or pills.

As indicated by the ENAC website, you can: "carry within the carry-on luggage, limiting it to what is necessary for air travel, medications and dietary products, such as baby food. You may need to provide proof of their necessity and authenticity. For this reason, and to avoid various troubles, it is advisable to obtain a complimentary medical prescription."

Take anti-anxiety medication before departure; they take time to take effect, or remember to keep them in your pocket before takeoff, in case you need them during this phase. And when the lights are turned off, it's time to distract yourself.

Pull out your book, hopefully not a gruesome thriller or a noir novel, your laptop, or your MP3 player. Good music, reading, or perhaps crossword puzzles or a nice booklet of Sudoku puzzles, will help redirect your mind elsewhere and distract you.

If it's too exhausting to concentrate on numbers or words, it may be time to take full advantage of the sociability of the passenger sitting next to you. Talk, but especially let them talk, trying not to emphasize your fear that would end up monopolizing the conversation.

Don't hesitate to ask the flight crew questions like "What was that noise? Is it normal for the wing to move like that?" They will explain that it's normal operations and that, for example, wings must flex to accommodate the wind.

Talking will help distract you, and having logical and rational answers ready will help calm you down instead of being alone with growing paranoia. The flight crew is trained to interact with these phobias and other flight-related disorders and will know how to help you.

To try to overcome the fear of flying, ITA has promoted a course to conquer the Fear of Flying, with the aim of analyzing the causes that trigger this fear with a true manual. You will be able to measure your level of discomfort in flight using a fear barometer.

Avoiding tea and coffee, not isolating yourself, walking along the airplane, keeping your eyes open are just some of the practical tips to keep in mind. The site offers personalized programs and group seminars to reduce and eliminate the fear of flying.