Conquering Your Fear of Flying with Exposure Therapy
If you have a fear of a plane crashing or the terrifying feeling of being trapped on a plane, flight anxiety can be overwhelming. But I'm here to tell you that there's hope.
Have you ever heard of exposure therapy? It’s a specific form of therapy to help you overcome a fear.
As a mental health therapist specializing in treating fear of flying using Cognitive Behavioral Therapy (CBT) and exposure therapy, I've seen firsthand how effective these treatments can be in helping people like you conquer their fears.
Why Exposure Therapy Works
Exposure therapy is a powerful method for treating phobias because it helps you gradually confront your fears in bite sized pieces. Instead of avoiding the things that make you anxious, exposure therapy encourages you to face them head-on. By doing so, you can desensitize yourself to the fear and reduce the anxiety over time.
When you consistently practice facing your fear, your brain begins to acclimate and stops triggering the alarm response. It starts to recognize flying as a low-risk activity and no longer perceives it as a threat.
However, one of the challenges with exposure therapy for flight anxiety is that many people don't fly often enough to retrain their brain effectively. Additionally, the high cost of flying can make it difficult to practice regularly.
Fortunately, there are alternative methods to address this issue. Working with a professional can help you design exposure exercises that simulate the flying experience, allowing you to practice and build resilience without the need to purchase a plane ticket.
Benefits of Exposure Therapy
Desensitization: Gradual exposure helps reduce the intensity of your fear.
Increased Confidence: Facing your fears head-on builds confidence and resilience.
Long-term Relief: Unlike quick fixes, exposure therapy offers long-lasting results.
Personal Empowerment: You take control of your fear, rather than letting it control you.
Sample Exposure Plan for Fear of Plane Crashing
How would exposure look in real life? Lets say you have a fear of the plane crashing so you avoid flying altogether, missing out on family vacations and work opportunities. Here's how a sample exposure plan might look:
Watch Videos: Start by watching videos of planes taking off and landing to become familiar with the process.
Visit the Airport: Spend time at the airport to get used to the environment without the pressure of flying.
Sit in a Stationary Plane: Take a tour of a plane on the ground to become comfortable with the interior.
Talk to Pilots: Have a conversation with pilots about how they handle various flying conditions.
Short Flights: Begin with short, local flights to gradually build confidence.
Sample Exposure Plan for Fear of Feeling Trapped
Now, let’s talk about how exposure therapy might work for someone who doesn’t fear the plane crashing, but fears they will be trapped on a plane and unable to escape.
Here’s a sample exposure plan for fear of feeling trapped:
Crowded Spaces: Start by spending time in crowded places like a city bus or concert to get used to being around many people.
Other places to practice: Car wash, public restroom, closet, etc.
Stationary Plane: Sit in a stationary plane to get comfortable with the interior environment.
Short Flights: Take short, local flights to practice staying calm while in the air.
Overcoming the Challenges
One of the main challenges with exposure therapy for flight anxiety is the infrequency of flying. It's hard to retrain the brain when you don't fly often enough. Plus, the cost of flying can make it difficult to practice regularly. This is where working with a professional becomes crucial. Together, we can design exposure exercises that simulate the flying experience and help you practice facing your fears even without getting on a plane.
Personalized Exposure Plans
The examples above are just a starting point. A therapist trained in exposure therapy will help create a personalized exposure menu designed to target the right activities and guide the pace for the best results. This tailored approach ensures that your exposure exercises are both effective and manageable, helping you to gradually build confidence and reduce anxiety.
Conclusion
Exposure therapy can lead to significant and lasting relief from flight anxiety. By facing your fears gradually and with the right support, you can reclaim your freedom and confidence when it comes to flying.
If you’re ready to start this journey and would like more personalized guidance, consider reaching out for a consultation. Together, we can create a plan that works for you and helps you take back control from your fear of flying.
Need More Support With Your Fear of Flying?
If you need more help with flying anxiety, Grab the Free Flight Anxiety Toolkit for my top 12 tips here for more ease on your next flight.