How to cope with a fear of flying

Pre-Flight Anxiety

Pre-flight anxiety is a common experience for many travelers, often manifesting as anticipatory anxiety. Dr. Luana Marques explains that this form of anxiety occurs when the brain perceives potential danger, triggering a fight-or-flight response even before boarding the plane. This heightened state of alertness can lead to racing thoughts and physical symptoms like a pounding heart. Marielle Segarra shares her own experiences of feeling unsafe despite knowing the statistical safety of flying 1.

Anticipatory anxiety is a clinical term that we use for anxiety before something we're afraid of. And it's really characterized by what we say to ourselves a lot of times, as well as how we feel in our bodies and in our hearts.

--- Dr. Luana Marques

Understanding these symptoms can help individuals prepare mentally for their journey and reduce anxiety levels.

   

In-Flight Anxiety

Once on the plane, managing in-flight anxiety becomes crucial. Dr. Marques suggests acknowledging physiological responses like sweating or a racing heart as normal reactions to fear, rather than signs of impending danger. This cognitive strategy helps prevent the escalation of anxiety by reframing the situation as safe despite the body's reactions. Marielle discusses the challenge of not letting catastrophic thoughts take over during turbulence 2.

For a lot of my patients, being able to just call it what it is starts to bring the sense of like, okay, I do have some control here. My body's not out of control.

--- Dr. Luana Marques

By focusing on the present and recognizing these responses, passengers can maintain a sense of control and calm during the flight.

   

Distraction Methods

Distraction techniques can be effective in alleviating anxiety during a flight. Dr. Marques recommends engaging the thinking brain through activities like reading or solving puzzles, which can help calm the emotional brain. This approach leverages the inverse relationship between cognitive focus and emotional distress, providing a mental anchor during turbulent moments. Marielle explores these methods as potential tools for managing her own flight anxiety 3.

When we're really, really anxious, we can't think straight. And when we really focus on thinking, like doing a math problem, our emotional brain calms down.

--- Dr. Luana Marques

By redirecting attention to cognitive tasks, passengers can reduce anxiety and enhance their flying experience.