A phobia is a severe worry or panic about certain activities, objects or situations. In the case of aerophobia, this fear can be triggered by a number of factors, such as a feeling of lack of control, a fear of heights, or previous negative experiences.
Fortunately, there are ways to deal with this phobia, from breathing and relaxation techniques to cognitive behavioral therapy, which can help you understand and overcome your fear of flying. In this article, we’ll look at what causes this fear of flying and, more importantly, how to overcome it.
Understanding the fear of flying
While for some people this fear may be just a mild discomfort, for others it can be paralyzing, limiting opportunities for leisure and work. Fear of flying can be triggered by a combination of psychological, biological and sociocultural factors.
This fear is often fueled by a sense of vulnerability and helplessness, since unlike being in a car or at home, it is not possible to simply “get out” of the plane if something goes wrong.
Psychology explains that fear of flying may be related to past trauma or negative experiences associated with air travel, such as severe turbulence or news of accidents. People with generalized anxiety disorder may also find that the environment of an airplane exacerbates their symptoms, leading to a specific fear of flying.
Additionally, for some people, the fear response may be more intense due to activation of the amygdala, a region of the brain responsible for processing emotions such as fear. When the amygdala detects a situation that is perceived as dangerous, it can trigger a fight-or-flight response, even if there is no real imminent danger.
Another significant factor contributing to fear of flying is the perception of risk, which is largely influenced by sociocultural factors. Media coverage of plane crashes, although rare, can increase the perception that flying is dangerous. Constant exposure to such news creates an impression of risk, causing people to believe they are in greater danger than they actually are.
Additionally, popular myths and a lack of knowledge about how aviation works can reinforce fear. Many people don’t understand, for example, that turbulence is a common and usually harmless occurrence, or that pilots and crew are highly trained to deal with a wide range of situations.
What can trigger this fear?
Before discussing how to overcome the fear of flying, it is important to understand its roots. This phobia can be caused by different factors, such as:
Fear of losing control : One of the most distressing aspects vietnam phone number list for people who are afraid of flying is the lack of control over the situation. When we are on the ground, we feel that we have control over what is happening around us. In a plane, this control is delegated to other people (pilots), which can generate a feeling of helplessness.
Previous traumatic experiences : A previous negative experience, such as a turbulent flight or an emergency landing, can trigger lasting fear. Even if the incident was harmless, the emotional memory can be strong enough to cause anxiety on future flights.
Generalized anxiety : People who suffer from generalized anxiety disorders may find that the situation of flying exacerbates their symptoms, leading to a specific fear of airplanes.
Claustrophobia : The feeling of being confined in a small, enclosed space, such as an airplane cabin, can be unsettling for people who suffer from claustrophobia. This can lead to feelings of panic and despair during the flight.
Fear of heights (Acrophobia) : People who are afraid of heights may experience a significant increase in anxiety when flying, since they are thousands of feet above the ground. Even though they know they are safe, the perception of height can be distressing.
News coverage: Sensationalized coverage of plane crashes, movies depicting plane crashes, and alarmist stories can create an exaggerated perception of the risks associated with flying. This can fuel fear, even though flying is one of the safest forms of transportation.
Unfamiliarity with the process of flying : For those who don’t fly often, the process can seem complicated and unfamiliar, from safety procedures to the sounds and movements of the plane. A lack of knowledge about what is normal during a flight can lead to fear and anxiety.
Stress : The stress of flying can trigger physical reactions such as increased heart rate, rapid breathing and sweating. These physiological reactions can be interpreted as signs of imminent danger, intensifying fear.
Misinformation : Many people are afraid of flying because they don't fully understand how airplanes work and how safe they really are. Myths about flight safety or misunderstandings about turbulence can lead to heightened fear.
Social influence : Sometimes, a fear of flying can be “learned” by observing the behavior of other people, such as family members or friends who have this phobia. This fear can be reinforced by negative comments or stories from other people who are also afraid of flying.
How to overcome the fear of flying?
Overcoming your fear of flying can be a gradual process, but with the right strategies, it is possible to make air travel a more peaceful and even enjoyable experience.
Techniques such as deep breathing, meditation and mindfulness can be very helpful in calming your mind and body. Before your flight, take a few minutes to practice deep breathing: breathe in slowly through your nose, hold your breath for a few seconds and then exhale slowly through your mouth. During the flight, focus on your breathing or positive thoughts to help you stay calm.
It’s common for people with a fear of flying to have catastrophic thoughts, such as imagining that the plane will crash at any moment. It’s important to recognize that these thoughts are not based on fact, but rather on irrational fears. When a thought like this arises, try to replace it with a more rational, evidence-based thought, such as, “Pilots are highly trained and face this situation every day.”
Dealing with fear can be uncomfortable, but it’s important to accept that discomfort as part of the process of overcoming it. Every flight you take, every new experience you have, is a step toward overcoming that fear. Over time, what once seemed scary can become something normal.
Remember, fear of flying is common, and you are not alone in this journey. With patience, practice, and the right tools, you can transform your fear of flying into confidence and discover that flying can be a safe and even enjoyable experience.