How to Manage Anxiety When You’re Afraid of Flying
Flying can feel overwhelming, especially if you struggle with flight anxiety. You’re not alone—so many people face the same fear. Whether it’s the thought of being trapped in the air, turbulence, or worrying about things going wrong, your mind tends to latch onto worst-case scenarios.
But here’s the thing: while flying may trigger your anxiety, it doesn’t have to be something you dread or stop you from traveling all together.
Here are four powerful strategies to help you manage your fear of flying, so you can get on that plane with more confidence and less panic:
1. Remember: Thoughts Are Not Facts
When you’re anxious, your mind can be filled with “what ifs” and worst-case scenarios—“What if I panic mid-flight? What if the plane isn’t safe?” While these thoughts can feel very real, they are just thoughts. They aren’t facts, and they don’t predict the future.
Example:
You’re sitting at the gate, and the thought crosses your mind: “What if there’s turbulence?” Or “what if I have a panic attack and I lose control?” Recognize that this is just your anxiety speaking. Acknowledge the thought without judgment—"Okay, I’m having this thought, but it doesn’t mean it’s going to happen." You can choose not to engage with it or let it dictate your experience.
Quick Tip:
Whenever an anxious thought pops up, practice saying, “This is just a thought, not a fact.” Over time, this practice helps you take the power away from those thoughts.
2. Allow Yourself to Be Uncomfortable
One of the hardest things about flying anxiety is the constant need to feel comfortable and in control. But the truth is, the more you strive for comfort, the more anxious you become. Real relief comes when you let yourself be okay with discomfort.
Example:
Turbulence hits, and your heart starts racing. You immediately feel the urge to tighten your grip on the armrests or control your surroundings. Instead, try this: say to yourself, “It’s okay to feel uncomfortable right now. I can handle these feelings.”
Quick Tip:
Practice allowing the discomfort to exist without trying to get rid of it. The more you practice sitting with the anxiety, the less power it holds over you.
3. Focus on What You Can Control
When you’re anxious about flying, it’s easy to focus on things beyond your control—like the weather, turbulence, or what’s happening in the cockpit. But this only fuels your anxiety. Instead, shift your focus to the things you can control.
Example:
You can’t control the weather or the movements of the plane, but you can control how you prepare for the flight. Create a calming playlist, bring a good book, or practice deep breathing exercises during takeoff. These small actions can make a big difference in how you feel during the flight.
Quick Tip:
Ask yourself, “What can I control in this moment?” When you focus on these small, manageable tasks, you take back some of the power that anxiety tries to steal from you.
4. Direct Your Attention Away from the Fear
Anxiety wants you to focus all of your attention on the fear. It’s like shining a flashlight directly on the worst-case scenario. But the truth is, you control the flashlight—you can choose where to focus your attention. It’s not easy when your anxiety is spiked, but when you are intentional you can continue to redirect back to the present moment.
Example:
If you notice yourself fixating on every bump or noise during the flight, ask yourself, “Where am I pointing my flashlight right now?” Instead of shining it on the fear, direct your focus elsewhere—whether it’s a conversation with the person next to you, a movie you’re watching, or a breathing exercise you’ve practiced.
Quick Tip:
Remember, rumination (obsessively focusing on your fear) is like a marinade for anxiety—the longer you stew in it, the stronger it becomes.
Flying can be scary, but by recognizing your anxious thoughts for what they are, allowing discomfort, focusing on what you can control, and directing your attention away from fear, you can manage your anxiety and fly with more peace.
Want even more specific strategies to overcome your fear of flying? Click here and I’ll send you personalized tips straight to your inbox.
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.
Follow-Us on Social
3 Essential Grounding Techniques to Help You Regain Control When Anxiety Strikes
When anxiety strikes in high-stress situations—whether it's on a plane, in a crowded room, or right before a big presentation—your emotions can quickly spiral out of control. The good news? You have the power to regulate those emotions with specific skills that help you stay grounded and calm, no matter the situation.
These are strategies you can rely on whether you’re mid-flight, navigating a stressful social situation, or managing everyday anxiety.
1. TIPP: Lower Your Intense Emotions Fast
When anxiety peaks—especially during panic or extreme distress—your body goes into fight-or-flight mode, making it hard to think clearly. That’s where TIPP comes in. This DBT skill is designed to lower the intensity of your emotions quickly by using Temperature, Intense Exercise, Paced Breathing, and Progressive Relaxation.
How to Use TIPP:
Temperature: When you're in a panic, holding your face in cold water (or splashing it) triggers the body’s dive reflex, slowing your heart rate and calming the nervous system.
Intense Exercise: If you can, do something physically intense for 1-2 minutes—jumping jacks, running in place, or anything to burn off the excess energy from your anxiety.
Paced Breathing: Slow, deep breathing helps regulate the body. Try inhaling for 4 counts, holding for 4, and exhaling for 6.
Progressive Relaxation: Gradually tense and release muscle groups, starting from your toes and working up to your head, to relieve tension in your body.
Example for Flight Anxiety:
Lets say you are about to board a flight and feel panic creeping in. Step into the restroom and splash cold water on your face, take deep breaths, and do a few stretches or tense-and-release exercises before getting on the plane. Using TIPP helps lower your panic so you can board the flight feeling more in control. Need more flying anxiety tips? Check out our free flight anxiety toolkit.
2. Dropping Anchor: Stay Grounded in the Present Moment
When your mind starts spinning with “what ifs” or spiraling thoughts, "Dropping Anchor" is a simple but powerful skill to pull you back into the present. The idea is to ground yourself by connecting with your body and your surroundings, helping you regain control when emotions feel like they're sweeping you away.
How to Drop Anchor:
Acknowledge: Name and notice your current feelings. “Here is anxiety” or “here is tightness in my chest.”
Notice Your Surroundings: Look around you and observe what you see, hear, and feel in the moment.
Engage Your Body: Push your feet into the floor, sit tall, and feel the sensations in your body. Move a little—stretch, roll your shoulders, or clench and release your fists to remind yourself of where you are.
Example for Public Speaking Anxiety:
Right before stepping up to speak, your mind races with fears of messing up. Drop anchor by feeling your feet firmly on the ground, taking a slow breath, and noticing the room around you. As you begin, stay connected to your body and surroundings, which will help keep your anxiety from taking over.
3. 5-4-3-2-1 Grounding Technique: Bring Your Focus Back
When anxiety feels overwhelming and you're lost in your thoughts, the 5-4-3-2-1 grounding technique is a quick way to pull yourself out of your mind and into the present. This technique uses your senses to ground you, shifting your focus away from anxious thoughts and back to the here and now.
How to Use 5-4-3-2-1:
5: Look around and name 5 things you can see.
4: Notice 4 things you can touch (your clothes, the chair, your phone, etc.).
3: Listen for 3 sounds around you.
2: Identify 2 things you can smell.
1: Find 1 thing you can taste (even just the lingering taste of your last meal).
Example for Fearful Flyers:
Mid-flight, you start to feel panicked. Use the 5-4-3-2-1 technique to ground yourself: look around the cabin, feel the seatbelt, listen to the engines humming, notice the scent of your travel pillow, and focus on the taste of the drink you just had. By engaging your senses, you redirect your focus from the fear to the present.
Example for Intrusive Thoughts:
When intrusive thoughts begin to overwhelm you, use 5-4-3-2-1 to break the loop. Find 5 things you can see in the room, touch the chair you’re sitting on, notice the sound of your breath, identify the scent of the space you’re in, and focus on any taste you can notice. By actively engaging your senses, you shift your focus away from the intrusive thoughts and into the present.
Final Thoughts:
When anxiety hits, it can feel like everything is out of control. But by using these emotion regulation skills—TIPP to quickly regulate intense emotions, Dropping Anchor to stay grounded in the moment, and 5-4-3-2-1 to refocus your attention—you can regain control over your mind and body, no matter the situation.
P.S. We gave some helpful tips on flight anxiety in this blog. If you are looking for more specific strategies to manage flight anxiety, Click here and I’ll send you our free Flight Anxiety Toolkit right to your inbox.
Ready to work with an anxiety therapist?
State of Mind Therapy in Bloomington can help. Click the button below to sign-up for your free 15 minute phone consultation today.
Related Articles
How Mindfulness Can Help You Manage Flight Anxiety
You know how it goes: you’re about to book a trip or about to board your plane, and anxiety is in full force. It becomes hard to focus on the present moment because your mind is consumed by that pit in your stomach or the scary story playing in your head.
Or you're on the plane and on the edge of your seat hyper aware of every sound and movement around you.
You can’t seem to focus on anything else in front of you when the noise of anxiety is just. so. loud.
This is where mindfulness can really help.
What is Mindfulness?
Mindfulness involves being fully present and aware of your current experience—whether it’s your thoughts, sensations, or surroundings—without judgment. It’s about acknowledging your experience as it is, without labeling it as good or bad.
For example, instead of thinking, “Oh no, here comes anxiety again, I hate this,” you would say, “Here’s anxiety” or “Here are some scary thoughts.” This non-judgmental observation helps to reduce the power that these thoughts and feelings have over you.
Mindfulness vs. Meditation
Many people confuse mindfulness with meditation. Meditation can be seen as a formal practice with the goal of becoming more mindful. But mindfulness does not have to be done formally. You can also practice mindfulness in your daily activities such as when walking, doing the dishes, eating, etc.
How Mindfulness Helps with Flight Anxiety
Mindfulness helps you manage anxious thoughts and feelings by allowing you to observe them without being swept away by them. It doesn’t eliminate anxiety, but it helps you handle it more effectively when it shows up. By practicing mindfulness, you can return to the present moment instead of being caught in an anxious spiral.
For instance, if you’re sitting on the plane and start to feel that familiar rush of fear, mindfulness can help you notice these sensations and thoughts without letting them take over. You might observe your heart racing, your palms sweating, and think, “I notice my heart is beating fast” or “I’m having the thought that something bad might happen,” instead of getting caught up in the fear.
Making Mindfulness a Practice
It’s important to remember that mindfulness isn’t a one-time fix. It’s a practice that you need to cultivate over time. Think of it like learning to play an instrument or training for a marathon. The more you practice, the better you become at it.
Don’t expect to practice mindfulness once or twice before a flight and have no anxiety on your flight. Give yourself plenty of time to understand and benefit from this skill. Regular practice will help you build resilience against anxiety and make it easier to stay grounded during your flight. I recommend daily practice for at least two weeks before your flight for the most benefit.
Practical Tips for Practicing Mindfulness
Start Small: Begin with just a few minutes of mindfulness each day. Focus on your breath, notice the sensations in your body, and observe your thoughts without judgment.
Use Mindfulness Apps: There are many apps available that offer guided mindfulness exercises. These can be especially helpful for beginners.
Present Moment Awareness: Focus on the here and now. Pay attention to the sounds around you, the feeling of your feet on the ground, or the sensation of your breath entering and leaving your body. When you notice other thoughts, sounds, or sensations come up, simply redirect your attention back to the present moment.
Mindfulness Exercises: Engage in mindfulness exercises such as body scans, where you focus on different parts of your body and notice any sensations without judgment.
Daily Integration: Incorporate mindfulness into your daily routine. Practice it while eating, walking, or doing chores. The goal is to make mindfulness a natural part of your life.
Conclusion
Mindfulness is a powerful tool to help manage flight anxiety. By regularly practicing mindfulness, you can learn to observe your anxious thoughts and feelings without being overwhelmed by them. This skill can help you stop losing sleep over anxious thoughts. Doesn’t that sound nice?
If you’re ready to start managing your flight anxiety more effectively, sign up for our free Flight Anxiety Toolkit today. It's filled with 12 practical tips to help you feel more in control and confident during your flights.
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.
Follow-Us on Social
How to Navigate Anxiety in Everyday Life—No Matter the Situation
Anxiety can be sneaky. One moment, you’re living your life, and the next, your mind is hijacked by worries, doubts, or fears. Sometimes anxiety pops up when you’re about to board a plane, other times when you’re about to give a speech, or maybe when you hear about norovirus making its rounds in your community.
If you’re like many people I work with, your anxiety could revolve around specific fears—whether that’s a fear of flying, a fear of getting sick, or intrusive thoughts that make you question the kind of person you are. No matter the trigger, one thing is clear: anxiety wears many hats. But here’s the good news—it doesn’t have to control your life.
Let’s look at how anxiety shows up, and more importantly, what you can do about it in those difficult moments.
1. Recognize That Thoughts Are Not Facts
Anxiety loves to tell stories, but just because you think something, doesn’t mean it’s true. Your mind might race with worst-case scenarios, but those thoughts are just that—thoughts.
Example for the Anxious Flyer:
As you sit in the airport, waiting for your flight, your mind starts listing everything that could go wrong—turbulence, panic, feeling trapped. These are just possibilities, not realities. Practice saying, "These are just thoughts, not facts," and remind yourself that you're capable of handling discomfort without reacting to every anxious thought. Check out our flight anxiety toolkit for more effective strategies.
Example for Someone with Emetophobia (Fear of Vomiting):
When you hear about a stomach bug going around, your mind immediately jumps to “What if I get sick? What if I can’t stop it?” These thoughts may feel overwhelming, but they don’t predict the future. Remember, your brain is wired to protect you by imagining threats that may never happen.
Example for Those Struggling with Intrusive Thoughts:
You’re going about your day when suddenly, a disturbing thought pops into your mind: “What if I lose control? What if this means something about me?” These intrusive thoughts are not a reflection of your character. Let your actions define your real self, not your thoughts.
2. Allow Yourself to Be Uncomfortable
One of the biggest traps anxiety sets is the promise that you need to feel comfortable and certain to be okay. In reality, the more you try to avoid discomfort, the more anxious you become. True relief comes when you allow yourself to be uncomfortable.
Example for the Anxious Flyer:
Flying can bring a lot of uncertainty—delays, turbulence, confined spaces. Instead of trying to eliminate all discomfort, practice saying, "It’s okay to be uncomfortable right now." You don’t need certainty to feel safe. In fact, you already know this. In many other areas of your life you don’t require as much certainty.
Example for Someone with Emetophobia:
When you hear about an illness, it’s tempting to try and control everything—avoiding people, cleaning excessively, or researching symptoms. Instead, acknowledge that some discomfort is part of life. You can’t control every situation, but you can control how you respond. Practice sitting with that discomfort rather than scrambling to eliminate it.
Example for Those Struggling with Intrusive Thoughts:
Intrusive thoughts often leave you feeling unsettled and desperate for relief. Instead of trying to push the thoughts away, allow yourself to feel uncomfortable. The more you resist, the stronger they become. Practice saying, "I can tolerate this discomfort," and let the thought come and go without fighting it.
3. Focus on What You Can Control
Anxiety thrives when we focus on the things we can’t control. Instead, shift your attention to the aspects of the situation that are within your control. Let go of the rest.
Example for the Anxious Flyer:
While you can’t control turbulence or flight delays, you can control how you prepare for the flight. Bring things that calm you—your favorite podcast, a comforting snack, or a breathing exercise. Focus on these, and let go of trying to predict what might happen on the flight.
Example for Someone with Emetophobia:
You may not be able to control the presence of a stomach bug in your community, but you can control your own hygiene, rest, and stress management. Trying to control every potential risk is impossible, but you can focus on maintaining your own well-being.
Example for Those Struggling with Intrusive Thoughts:
You can’t control the random thoughts that pop into your mind, but you can control your reaction. Instead of engaging with the thought, remind yourself, "I don’t need to respond to every thought." You can choose to focus on something else—whether that’s an activity or a calming mantra like, "I can handle anything that comes my way."
4. Direct Your Attention Where It Serves You
Imagine your attention is like a flashlight—you control where to point it. When anxiety takes over, it’s as if the flashlight is focused directly on the fear. You get to choose to zoom out and redirect it.
Example for the Anxious Flyer:
When turbulence hits, your mind might fixate on the uncomfortable sensation and the “what ifs” that come with it. Instead of letting the flashlight focus on those fears, shift it to something within your control—maybe a breathing technique or visualizing your destination. Remind yourself, "I’m choosing where to point my attention."
Example for Someone with Emetophobia:
Anxiety might urge you to constantly check your body or your children for signs of illness. Instead of zooming in on every sensation, choose to focus your flashlight elsewhere. Maybe it’s a book you’re reading or a hobby you enjoy. The more you direct your attention, the less power anxiety has.
Example for Those Struggling with Intrusive Thoughts:
When an intrusive thought pops up, it’s easy to get stuck on it, replaying it over and over. But you have the power to redirect your focus. Picture yourself turning down the volume on the thought and shifting your focus to something neutral or calming. Your thoughts don’t have to control your attention.
Anxiety can feel overwhelming, but it doesn’t have to dictate your life. By recognizing that your thoughts are not facts, allowing discomfort, focusing on what you can control, and redirecting your attention, you can start to break the cycle of anxiety.
Want more specific tips on overcoming a fear of flying? Click here to grab free flight anxiety toolkit to get started.
Ready to work with an anxiety therapist?
State of Mind Therapy in Bloomington can help. Click the button below to sign-up for your free 15 minute phone consultation today.
Related Articles
Overcoming Flight Anxiety When Claustrophobia Takes Control
You've booked your dream vacation, the destination is perfect, and the itinerary is exciting. But then, reality hits you—the thought of getting on that plane sends a rush of fear through your body.
The idea of being trapped, the doors shutting, and not being able to get out makes you feel like canceling the whole trip.
If this sounds familiar, you're not alone. Many people struggle with flight anxiety related to claustrophobia. But the good news is, there are ways to manage this fear and take back control.
Understanding Claustrophobia in the Context of Flying
It’s often misunderstood that fearful flyers are worried about the plane crashing. But there are many other reasons people fear flying.
One reason is claustrophobia, or the fear of being trapped in small spaces. For some, the fear rushes in the moment the doors close and there's no way out.
Others fear being held on the tarmac for hours. The thought of being confined without control over their environment can lead to an overwhelming sense of panic. Or maybe you worry about losing control of yourself and doing something embarrassing on the flight.
If you are looking for support while flying with Claustrophobia, it’s important to know that there are “in the moment” tips for flying and longer-term strategies that can help you become less fearful in small spaces (like flying). This blog will cover examples of both.
Mental Preparation
1. Reframe Your Thoughts: Stop telling yourself that you are stuck on this plane or trapped. Remember, you are CHOOSING to go on this flight. When the plane doors close, think of it as the step to getting where you need to go, not confinement.
2. Bust the Illusion of Control: In many areas of life, we accept things outside our control without much thought. Accepting that you don’t have to control everything can reduce the pressure you put on yourself and help manage your anxiety.
In-Flight Tips
1. Book an Aisle Seat: Having an aisle seat can provide a sense of space and control, making it easier to move around and lessening the feeling of being trapped.
2. Shift Your Perception of Space: Notice the space you do have on the plane. Notice the openness of the aisle, the space around your seat, and the environment outside the window. On a plane, you are free to move around….unlike in a car.
3. Controlled Breathing: Practice deep breathing exercises to calm your nervous system. Inhale slowly through your nose, hold for a few seconds, and exhale through your mouth.
Face Your Fear of Claustrophobia with Exposure
The most effective way to overcome your fear in the long run is to face your fears in small steps over and over again.
When you repeatedly practice facing your fear, your brain starts to "get used to it" and stops firing off the danger alarm. It will start to recognize flying as low risk and stop trying to warn you of danger.
One of the challenges with exposure and flight anxiety is that many people don't fly frequently enough, so that can make it more challenging to practice.
And it doesn't help that flying is expensive, which can keep people from practicing frequently. However, there are ways around this, and working with a professional can help design exposure exercises that can be done even without buying a plane ticket.
Sample Exposures for Fear of Feeling Trapped
Spend time in small, enclosed spaces like a bathroom stall or elevator.
Sit in the back seat of a car for a short drive.
Practice closing the door and staying in a room for a set period.
Take short flights, gradually increasing the duration.
These are just a few examples of exposures. A therapist trained in exposure therapy will help create a personalized exposure menu that targets the right activities and guides the pace for the best results.
Conclusion
Flight anxiety related to claustrophobia can feel overwhelming, but with the right strategies and support, you can manage it effectively. Remember, you're not alone and you don’t have to figure this out on your own. Therapists trained in CBT and exposure therapy can provide personalized guidance to help you overcome your fear.
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.
Follow-Us on Social
Using Affirmations to Help with Flight Anxiety
If the thought of sitting in a plane makes you hyperventilate, it can leave you feeling defeated and overwhelmed. Many people grapple with the intense anxiety around flying despite their passion for travel.
Flight anxiety can be manageable with the right tools in place. Affirmations can be a powerful tool to help manage and reduce flight anxiety, allowing you to shift your mindset from hating flying to finding it enjoyable.
What Are Affirmations?
Affirmations are positive statements that you repeat to yourself to challenge and overcome negative thoughts. They help reframe your mindset and instill a sense of calm and confidence. Think of affirmations as mental conditioning – just like you would train your body, you can train your mind to respond differently to anxiety triggers.
How Affirmations Help with Flight Anxiety
Flight anxiety often involves focusing on worst-case scenarios and negative thoughts. This amplifies your fear and makes it feel uncontrollable. Affirmations help by redirecting your focus from these negative thoughts to positive, reassuring statements. Here’s how they work:
Shift Your Focus: Affirmations help shift your focus from fear-based thoughts to more positive and empowering ones.
Rewire Your Brain: By repeating affirmations, you start to rewire your brain to think more positively and calmly about flying.
Build Confidence: Affirmations can boost your confidence by reinforcing the belief that you can handle the flight and any anxiety that comes with it.
Reduce Anxiety: Consistent use of affirmations can reduce overall anxiety levels by creating a more positive mindset.
How to Implement Affirmations
Using affirmations effectively involves a few simple steps:
Choose Your Affirmations: Select affirmations that resonate with you and address your specific fears about flying. These should be positive, present-tense statements.
Repeat Regularly: Consistency is key. Repeat your affirmations daily, especially in the weeks leading up to your flight. Say them out loud, write them down, or even record yourself saying them and listen to the recording.
Visualize: As you say your affirmations, visualize yourself feeling calm and confident on the flight. This helps reinforce the positive message.
Use During the Flight: Have your affirmations handy during the flight. Repeat them to yourself if you start to feel anxious.
Sample Affirmations for Flight Anxiety
Here are a few examples of affirmations you can use:
"I am calm and relaxed during my flight."
"Flying is safe, and I trust the process."
"I am in control of my thoughts and emotions."
"I can handle any turbulence with ease."
"I am excited about my journey and the destination."
Want to start using affirmations to conquer your flight anxiety? I’ve created a list of 20 ready-to-use affirmations specifically designed to help with flight anxiety. These affirmations can be your go-to tool to calm your nerves and build confidence before and during your flight.
Download the Flight Anxiety Affirmation Guide
Follow-Us on Social
Conquering Anticipation Anxiety for Fearful Flyers
You decide you are going to book that vacation. You start to research flights and notice your stomach churn.
You can barely hit the "book now" button because the idea of getting on that plane makes this all feel like too much.
The weeks, days, and even hours leading up to a flight can be filled with dread and worry. This is what we call anticipation anxiety – it’s the mental anguish you experience before you do something you’re anxious or nervous about. It's a common struggle for many who fear flying.
Understanding Anticipation Anxiety
So, what triggers this anxiety? For many fearful flyers, the mere thought of getting on a plane can set it off. You might find yourself tangled up in knots, constantly imagining worst-case scenarios, feeling your heart race, and experiencing sleepless nights. It's like watching a horror movie in your head, where you are the star in a catastrophic event.
If you’re not sure what triggers your anxiety, try keeping a log for one week of when you feel anxious. Notice the symptoms of worry you experience before a flight. If you find yourself thinking "what if" and feeling a whirlwind inside your mind, take note. This can help you identify patterns and specific situations that trigger your anticipation anxiety.
The Science Behind Anticipation Anxiety
Ever wondered why some people are more prone to this type of anxiety? It's not just in your head; there are neurological factors at play. When you experience anxiety, your fight, flight, freeze system is activated. This is your survival system (and no, you can’t get rid of it….and you wouldn’t want to!).
When your brain perceives that something is a threat or dangerous – like flying – it sends signals to give you extra energy to run or fight. If you have a pattern of feeling anxious about flying, your brain has learned to go into fight, flight, or freeze mode even at the smallest reminder of flying.
But here's the thing: anticipation anxiety isn't a disorder on its own. It's a thinking pattern that often accompanies various anxiety disorders. Most people will say that the anticipation was worse than the actual flight.
Why?
Because when you're anticipating the worst-case scenario, you're devoting endless time and energy to imagining a catastrophic situation. But when you're actually on the flight, you're busy dealing with the real situation, leaving less room for those scary thoughts.
Can Anticipation Anxiety Be Treated?
Absolutely! There's hope, and evidence-based treatments like Exposure and Response Prevention (ERP) therapy, Cognitive Behavioral Therapy (CBT), and Acceptance and Commitment Therapy (ACT) can work wonders.
ERP Therapy: Helps you face your fears step by step. Overtime, you learn that the scary story in your mind doesn’t usually happen. This help you to start seeing these thoughts and unimportant and untrue.
Acceptance and Commitment Therapy (ACT): Teaches you to create distance from anxious thoughts and commit to what’s important, like traveling to visit loved ones or creating new memories.
CBT: Helps you examine the accuracy of your thoughts and find a more realistic and helpful way of viewing the situation. For instance, if you’re worried about a plane crash, CBT encourages you to consider the evidence and think about how many flights land safely every day.
How Can I Manage Anticipation Anxiety?
Managing anticipation anxiety effectively involves several strategies:
Mindfulness: This is like a mental workout that helps you pull yourself back to the present moment when your mind starts spiraling into worst-case scenarios.
Relaxation Techniques: These can ease the physical sensations of anxiety, like muscle tension and a rapid heartbeat.
Cognitive Restructuring: Challenge catastrophic thoughts and see situations more realistically.
Self-Compassion: Be kind to yourself. Acknowledge that these thoughts and feelings are tough but remember that you’re not alone and can handle this.
Acknowledging the Scary Story: Recognize that your mind is playing a horror movie, and these thoughts are just stories, not reality.
Setting Realistic Goals and Expectations
It's essential to set realistic goals in your journey to overcome anticipation anxiety. Even with effective strategies, you might still feel anxious at times, and that's okay. It takes consistent effort and practice to learn new skills and habits.
So, as long as you keep practicing, you will make progress. The key is not to beat yourself up about it. Instead, acknowledge your anxiety and remind yourself that it's natural. With the right tools, you can handle it.
Conclusion
Here’s the good news: anticipation anxiety is treatable. If you find yourself struggling, don’t hesitate to seek help. Therapists trained in CBT, ACT, and ERP, like those at State of Mind Therapy, can guide you through this journey.
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.
Follow-Us on Social
Managing Flight Anxiety with CBT: Identifying Worst-Case, Best-Case, and Most Likely Scenarios
Flight anxiety can be overwhelming, often leading to a cascade of "what if" thoughts that can make the experience of flying feel insurmountable. Cognitive Behavioral Therapy (CBT) offers practical strategies to help manage these anxious thoughts. One effective technique is identifying the worst-case, best-case, and most likely scenarios. This approach can help you gain perspective and reduce anxiety by challenging irrational fears.
Understanding the Technique
CBT is a therapeutic approach that focuses on changing unhelpful thinking patterns and behaviors. By identifying and challenging negative thoughts, you can develop healthier, more realistic ways of thinking. The worst-case, best-case, and most likely scenario technique is a straightforward but powerful tool within CBT that helps you balance your thinking and manage anxiety.
Step-by-Step Guide to Using This CBT Technique
1. Identify the Worst-Case Scenario
When you're feeling anxious about flying, your mind might automatically jump to the worst possible outcome. This is a natural response, but it's often exaggerated and not based on reality.
Example: "What if the plane crashes and I die?"
While this thought is terrifying, it's essential to acknowledge it and then move on to the next step.
2. Identify the Best-Case Scenario
Next, consider the best possible outcome. This helps balance out the negativity by acknowledging that positive outcomes are also possible.
Example: "What if the flight is smooth, and I arrive safely at my destination feeling calm and happy?"
This positive scenario is just as likely as the worst-case scenario and helps create a balanced view.
3. Identify the Most Likely Scenario
Finally, identify the most realistic and likely outcome. This step grounds you in reality and helps you see the situation more clearly.
Example: "The flight will probably be uneventful. There might be some turbulence, but the plane is designed to handle it, and I will arrive safely."
By focusing on the most likely scenario, you can reduce your anxiety by reminding yourself of the realistic outcome.
Applying the Technique in Real Life
Step 1: Write It Down
Start by writing down your worst-case, best-case, and most likely scenarios. Seeing your thoughts on paper can help you process them more effectively.
Step 2: Challenge Irrational Thoughts
Look at the worst-case scenario and challenge its validity. What evidence do you have that this will happen? Often, you'll find that your fears are based on irrational thoughts rather than facts.
Step 3: Reframe Your Thinking
Use the best-case and most likely scenarios to reframe your thinking. Remind yourself that while anything is possible, the most probable outcome is usually far less dramatic than your worst fears.
Step 4: Practice Regularly
Like any skill, this technique requires practice. The more you use it, the more natural it will become. Over time, you'll find that your anxiety decreases as you develop a more balanced way of thinking.
Conclusion
Managing flight anxiety is a journey, but with tools like the worst-case, best-case, and most likely scenario technique from CBT, you can take significant steps towards overcoming your fears. By challenging your irrational thoughts and grounding yourself in reality, you can transform your anxious moments into opportunities for growth and resilience.
If you found this technique helpful and want more strategies to manage your flight anxiety, consider downloading our Free Flight Anxiety Toolkit. It’s packed with practical tips and resources to help you fly with confidence.
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.
Follow-Us on Social
Should You Use Anti-Anxiety Medication for Flying? Here's My Take
Many people seek out a prescription for anti-anxiety medication to use while traveling or during other high-anxiety times. If you’re considering this option, I want to share my personal (and professional) take on it and give you a few things to consider.
IMPORTANT: Deciding to take medication is a personal decision, and this is by no means professional advice. Always consult your doctor or therapist to determine whether medication is right for you.
Understanding Anti-Anxiety Medication
When I talk about anti-anxiety medication, I’m referring to quick-acting medications like Valium, Xanax, or Klonopin. These are different from other anxiety medications such as Zoloft or Prozac, which are SSRIs and not quick-acting. SSRI’s are a great option for daily anxiety or depression management.
Reasons to Consider NOT Using Quick-Acting Medication
While quick-acting anti-anxiety medication can be helpful, there are important reasons to think twice about relying on them for flying:
1. It Won't Resolve Your Fear
Even if the medication helps you to fly, it’s just a band-aid. It doesn’t address the root of the problem or help you learn that flying is safe and that you can handle discomfort. You may end up relying on the medication every time you fly.
2. You May Find You Need It More and More
Because anti-anxiety medication is effective, you might start turning to it during other anxious times instead of learning other coping skills. For many people, anxiety about flying doesn’t just occur on the day of the flight but also in the days and weeks leading up to it, increasing the likelihood of turning to medication.
3. It May Not Be Helpful in an Actual Emergency
These medications can make you drowsy and sleepy. In the event of an actual emergency, your ability to react quickly could be impaired, or it might be difficult for others to wake you.
4. It May Not Be Safe with Other Medications
If you’re taking other medications, you need to ensure that it’s safe to use anti-anxiety medications concurrently. You don’t want to experience a medical emergency while 30,000 feet in the air.
When Medication Might Make Sense
There are situations where taking anti-anxiety medication for flying might make sense. For example, if you have to fly somewhere and have not yet developed the skills or supports to manage your anxiety in other ways, medication can be a temporary solution to help you get through the flight. In such cases, it’s important to work with your healthcare provider to ensure it’s the best option for you.
If you have been taking medication for flight anxiety or bring it with you “just in case” and wish to fly confidently without it. Then you can create a plan with your provider about decreasing the use of the medication.
What About Other Substances?
Some people turn to cannabis or alcohol instead of medication, but these substances have their own downfalls.
Alcohol
Be cautious with alcohol. It can cause drowsiness, dehydration, and hangovers. You especially don’t want to mix alcohol with anti-anxiety medication. Remember that scene in "Bridesmaids"?
Marijuana or CBD
Marijuana comes in various forms—some make you more stimulated, some sleepy, and some paranoid. If you don’t typically use marijuana, you may not know how it will impact you, potentially increasing your anxiety during the flight.
Conclusion
While quick-acting anti-anxiety medications can be useful in certain situations, they are not a long-term solution for overcoming the fear of flying. They may help you get through a flight, but they don’t address the underlying anxiety. It’s important to consider the potential downsides and explore other coping strategies that can help you manage your fear more effectively.
Remember, it’s about finding what works best for you and making an informed decision. Always consult with a healthcare professional before starting any new medication or substance.
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.
Follow-Us on Social
Breaking the Cycle of Reassurance Seeking: A New Approach to Handling Flight Anxiety
When you're dealing with a fear of flying, it's natural to seek out information to calm your fears. Reviewing facts about flying safety might seem like a good way to reassure yourself. However, if you find yourself endlessly searching and learning, you might be stuck in a cycle of reassurance seeking. This approach can actually make your anxiety worse in the long run. Let's explore why this happens and what you can do to break the cycle and handle your flight anxiety more effectively.
The Trap of Reassurance Seeking
Reassurance seeking involves constantly looking for information or asking for validation to reduce anxiety. While this can provide temporary relief, it often leads to more anxiety over time. Here’s why:
Temporary Relief: Finding a reassuring fact or receiving validation might make you feel better momentarily, but the relief is short-lived.
Increased Anxiety: The more you seek reassurance, the more your brain becomes dependent on it. This can increase overall anxiety because you're not addressing the root cause of your fear.
Perpetuating the Cycle: Each time you look up safety facts or seek validation, you reinforce the idea that flying is something to be feared. This keeps you trapped in a cycle of anxiety and reassurance seeking.
Initial Learning vs. Endless Searching
It's important to differentiate between helpful initial learning and unproductive endless searching.
Initial Learning: When you first start addressing your fear of flying, it can be helpful to learn about the basics of flying and safety protocols. This initial knowledge can provide a foundation of understanding and reduce some of the unknowns.
Endless Searching: Once you have a basic understanding, continuing to look up facts and seek reassurance becomes counterproductive. Instead of reducing anxiety, it can increase it by keeping your mind focused on the fear.
A New Approach to Handling Flight Anxiety
To effectively manage flight anxiety, it's essential to change your approach. Here are some strategies to help you break the cycle of reassurance seeking and handle your anxiety more effectively:
Acknowledge Your Anxiety: Recognize that feeling anxious about flying is common and that it's okay to have these feelings. Instead of trying to eliminate anxiety, focus on managing it.
Limit Reassurance Seeking: Set boundaries for yourself regarding how often you look up safety facts or ask for validation. Gradually reduce this behavior to break the cycle.
Practice Mindfulness: Engage in mindfulness exercises to stay present and grounded. This can help reduce the urge to seek reassurance and shift your focus away from anxiety.
Develop Coping Strategies: Learn and practice coping strategies such as deep breathing, progressive muscle relaxation, or visualization techniques to manage anxiety during flights.
Seek Professional Help: Consider working with a therapist who specializes in anxiety and phobias. They can provide you with tools and techniques to manage your fear of flying more effectively.
Conclusion
While it might seem helpful to constantly review facts about flying safety, this approach can keep you stuck in a cycle of reassurance seeking and increase your anxiety over time. By recognizing this pattern and adopting new strategies to manage your anxiety, you can break free from the cycle and start handling your fear of flying more effectively. Remember, the goal isn't to eliminate anxiety but to learn how to manage it so you can enjoy your travels with greater confidence and peace of mind.
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.
Follow-Us on Social
How to Find the Motivation to Overcome Your Fear of Flying
Overcoming a fear of flying is no small feat. It requires courage, determination, and a clear understanding of why it's important to you. Often, the key to staying motivated throughout this journey lies in recognizing the personal consequences of your fear. By reflecting on how your fear of flying has impacted your life, you can find the motivation to push through and achieve lasting change.
Finding Your Personal "Why"
Understanding why overcoming your fear of flying is important can be a game-changer. When you know the deeper reasons behind your decision, it becomes easier to stay focused and motivated. Here's a simple exercise to help you uncover your personal "why."
Exercise: Reflecting on the Cost of Fear
Take a moment to think about why flying, even though it's scary, matters to you. Consider how getting over this fear connects with the things that truly matter in your life—like your relationships, job, and personal growth. Reflecting on these aspects can provide powerful motivation.
Prompt:
Personal Relationships: How has your fear of flying impacted your relationships with family and friends? Think about shared experiences and moments affected by your fear.
Career Opportunities: Reflect on any instances where your fear might have influenced job opportunities or professional growth. How has it played a role in your career path?
Overall Quality of Life: Explore the broader impact on your day-to-day life. In what ways has your fear affected your overall well-being and happiness?
Missed Opportunities: Identify specific opportunities that you might have missed out on due to your fear. What could have been different if fear wasn't a factor?
Conclusion
Using the consequences of your fear as motivation can be incredibly powerful. By recognizing the impact your fear of flying has had on your life, you can find the drive to make meaningful changes. This isn't just about conquering a fear; it's about reclaiming your life and opening up new possibilities. Remember, every step you take brings you closer to overcoming your fear and living a fuller, more liberated life.
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.
Follow-Us on Social
Breaking the Cycle of Quick Fixes: Understanding Their Limitations for Managing Flight Anxiety
For many, the thought of flying triggers significant anxiety. It's natural to seek quick fixes to alleviate these fears, such as avoiding flights, relying on medication or alcohol, seeking endless reassurance, or performing rituals.
While these methods might provide temporary relief, they often perpetuate the cycle of fear and do not address the root cause of flight anxiety.
In this blog, we'll explore why these quick fixes are not the best long-term solutions and offer a glimpse into more effective strategies for managing your flight anxiety.
The Limitations of Quick Fixes
1. Avoidance
Avoiding flights might seem like an easy solution, but it only reinforces your fear. Each time you avoid flying, you miss the opportunity to confront and manage your anxiety. This avoidance can limit your life experiences and opportunities, ultimately making the fear even more daunting. Over time, avoidance can make your world smaller and your fear even bigger.
2. Medication
While medications like Valium, Xanax, or Klonopin can provide temporary relief, they do not address the underlying anxiety. Over time, you might find yourself relying on these medications more frequently, which can lead to dependency. Additionally, medications can make you drowsy, which is not ideal in an emergency situation. They might help you get through a flight, but they don't help you learn to manage your anxiety in a meaningful way.
3. Alcohol
Using alcohol to calm nerves can have negative consequences, such as dehydration, drowsiness, and impaired judgment. While it may provide short-term relief, it doesn’t equip you with the tools you need to manage your anxiety in the long run. Plus, mixing alcohol with anti-anxiety medication can be dangerous, compounding the risks.
4. Seeking Endless Reassurance
Constantly seeking reassurance about flight safety or your ability to handle flying can provide temporary comfort but ultimately reinforces anxiety. Each time you ask for reassurance, you tell your brain that flying is something to be feared, perpetuating the cycle of anxiety.
5. Performing Rituals
Engaging in rituals or compulsive behaviors to feel safe can also reinforce anxiety. These rituals might offer a temporary sense of control, but they don't address the root cause of your fear. Instead, they keep you trapped in a cycle of dependency on these behaviors.
The Real Cost of Quick Fixes
Quick fixes might seem appealing because they offer immediate relief, but they come with significant downsides:
Temporary Relief: Quick fixes provide a temporary solution, but they don’t address the root cause of anxiety.
Reinforcement of Fear: Each time you rely on a quick fix, you reinforce the idea that flying is something to be feared and avoided.
Lack of Skill Development: Quick fixes don’t help you develop the coping skills needed to manage anxiety effectively.
Potential Health Risks: Relying on medication or alcohol can have adverse health effects and may not be safe in the long run.
Moving Beyond Quick Fixes
Understanding the limitations of quick fixes is the first step towards breaking the cycle of flight anxiety. While they may offer temporary relief, they don’t provide the lasting change you need to overcome your fear of flying.
To truly manage your flight anxiety, it’s essential to develop effective, long-term strategies. This involves learning to accept your anxious feelings, preparing thoughtfully for flights, and practicing mindfulness and other coping techniques.
For more detailed strategies and support, I’ve created a comprehensive Flight Anxiety Toolkit. This toolkit is designed to provide you with practical, effective tools to help you manage your flight anxiety and make flying a more comfortable experience.
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.
Follow-Us on Social
Turbulence Toolkit: Your Path to Confident Flying
Download the Free Audio Exercise for Taming Turbulence
Have you ever felt your heart race as the plane hits turbulence? You're not alone. Many people experience significant anxiety during flights, especially when turbulence strikes. Having dealt with flying anxiety myself, I understand how challenging it can be. Over time, I've found effective strategies to transform my flying experience from stressful to confident. In this blog post, I'll share practical tips and a free guided audio exercise to help you navigate turbulence with ease.
Understanding Turbulence
Turbulence can be a major source of anxiety, but understanding what it is and how planes handle it can ease your mind. Think of turbulence as a bumpy road—it’s uncomfortable but not dangerous. I recently saw a TikTok video comparing planes to jello, which helped me visualize how planes safely navigate through turbulence.
Accepting turbulence as a routine part of flying can also reduce anticipatory anxiety. Instead of dreading it, recognizing turbulence as a normal occurrence can help you stay calm.
Effective Strategies for Managing Turbulence
Understanding turbulence is a start, but having practical strategies can make a big difference during those bumpy moments. Here are some techniques that have helped me manage my flying anxiety:
Trust the Pilots: Skip turbulence prediction apps and rely on the expertise of pilots who are trained to handle turbulent conditions.
Lift Your Feet: Try lifting your feet off the floor during turbulence to minimize the sensations. It’s a simple trick that can help reduce discomfort.
Don’t Avoid Flights: Instead of letting fear dictate your flight choices, work on building confidence and resilience. Avoiding flights only reinforces anxiety.
Pilot Perspective: Understand that pilots sometimes prefer flying through turbulence for efficiency. They navigate turbulence for passenger comfort, so trust their judgment.
Keep Flying: The more you fly, the more familiar and comfortable you’ll become. Facing your fears directly can reduce the impact of turbulence on your overall experience.
Free Audio Exercise for Turbulence
Along with these tips, I'm excited to offer you a free audio exercise designed to help manage turbulence anxiety. This guided track can be your companion on your next flight, helping you stay calm and composed during rough patches. Download the Turbulence Tamer audio exercise here.
Turbulence doesn’t have to be a source of intense anxiety. By understanding its nature and using effective strategies, you can transform your flying experience. Remember, confidence comes with practice and exposure. Keep flying, face your fears, and soon turbulence will just be another part of your journey.
Follow-Us on Social
Understanding the True Reasons Behind Fear of Flying
Understanding the True Reasons Behind Fear of Flying
When people think of a fear of flying, their minds often jump to the fear of a plane crash. While this is a significant concern for many, the fear of flying is a complex issue with multiple layers. Understanding these various reasons can help you better manage your anxiety and find effective ways to cope. Let’s explore some of the common reasons why people fear flying and how recognizing these can be the first step toward overcoming this fear.
1. Fear of Losing Control
One of the primary reasons people fear flying is the sense of losing control. When you're on a plane, you're placing your trust entirely in the hands of the pilots and crew. For those who feel comforted by being in control of their environment, this can be incredibly anxiety-inducing. Additionally, some people fear they will lose control of themselves—they worry that they will have so much anxiety that they will "go mad," make a fool of themselves, or even get detained or blacklisted.
2. Claustrophobia
The confined space of an airplane can trigger claustrophobia in many individuals. The idea of being in a small, enclosed space for an extended period can lead to panic and a strong desire to escape. This is not just limited to flying; it can extend to other enclosed spaces like tubes, lifts, or any confined area.
3. Fear of Turbulence
Turbulence is a common trigger for flight anxiety. The sudden, unpredictable movements of the plane can make passengers feel unsafe, even though turbulence is usually harmless. Many people experience their heart racing and a surge of panic when turbulence occurs, especially if the seatbelt signs come on and the pilot asks everyone to remain seated.
4. Fear of Heights (Acrophobia)
For some, the fear of flying is directly related to a fear of heights. The thought of being thousands of feet above the ground can cause intense anxiety and discomfort. This fear can be exacerbated during takeoff and landing, as well as when looking out of the window during the flight.
5. Past Traumatic Experiences
A past traumatic experience related to flying, such as a particularly rough flight or an emergency landing, can leave a lasting impression and trigger fear in future flights. For some, this fear developed after previously enjoying flying, leading to physical symptoms and muscle tension during flights.
6. Fear of Panic Attacks
Many people with a fear of flying are more concerned about having a panic attack during the flight than the flight itself. The thought of being trapped and unable to escape can exacerbate this fear. This is particularly challenging because the fear is not about the plane's safety but about managing intense anxiety in an enclosed space.
7. Fear of the Unknown
The unfamiliarity of the flying process can be daunting. From security checks to the noises a plane makes, the unknown aspects of flying can trigger anxiety. This includes worries about what to expect during turbulence, how the plane operates, and the general experience of being in the air.
8. Fear of Motion Sickness
Some people fear flying because they are prone to motion sickness. The idea of feeling nauseous and uncomfortable for the duration of the flight can be a significant deterrent. This fear can make the prospect of flying very unappealing and anxiety-inducing.
Conclusion
The fear of flying is multifaceted and can stem from a variety of concerns beyond just the fear of a plane crash. Understanding the root cause of your fear can be the first step in addressing it effectively. Whether it’s a fear of losing control, claustrophobia, or a past traumatic experience, recognizing these triggers allows you to take proactive steps toward managing your anxiety and enjoying a more relaxed flying experience.
If you’re struggling with a fear of flying, remember that you’re not alone, and there are resources and techniques available to help you overcome it. By acknowledging and addressing your specific fears, you can start to reclaim the joy of travel and the opportunities it brings.
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.
Follow-Us on Social
5 Things Not to Do When Traveling with an Anxious Flyer
5 Things Not to Do When Traveling with an Anxious Flyer
Traveling with someone who is anxious about flying can be tough. While most people mean well when trying to ease another person's anxiety, sometimes those good intentions can backfire. To help your travel companion feel more at ease, steer clear of these five common mistakes.
1. Don’t Suggest Alcohol or Drugs
Although it might seem like a drink could help someone relax, it’s not a one-size-fits-all solution and can actually create more issues.
Alcohol can lead to dehydration, which can heighten anxiety, and getting intoxicated could result in embarrassing situations or make it difficult to respond in an emergency. Plus, mixing alcohol with certain medications can be dangerous. Instead, encourage healthier coping methods.
2. Avoid Saying “Calm Down”
Telling someone to calm down when they’re anxious is rarely helpful.
If it were that easy, they’d do it themselves. Instead, offer specific actions like giving a comforting back rub, suggesting deep breathing exercises, or reassuring them with “I’m here with you, and you’re safe.”
3. Don’t Try to “Fix” Their Fear
Anxious flyers often know that flying is statistically safe, but their brain reacts differently in the moment. Validate their feelings and acknowledge how challenging this is for them.
Trying to talk them out of their fear usually leads to frustration and shutting down.
4. Don’t Rush or Be Late
Adding time pressure to someone already anxious about flying only makes things worse. Give yourselves plenty of time to get to the airport and through security.
Reducing the rush can help keep their stress levels down.
5. Be Mindful of Your Own Behavior
Anxiety can make people more sensitive to annoying habits, like chewing loudly or talking too much. Don’t take their irritability personally—understanding can go a long way.
You may benefit from your own stress reduction skills as flying with someone who is afraid can also be hard on you.
Struggling with a Fear of Flying?
If you or someone you know has a fear of flying, there's hope. Share this link with your loved one and encourage them to join our upcoming masterclass: "Coping Skills Are Not The Key To Overcoming Your Fear of Flying: 5 Mistakes That Could Be Making Your Fear of Flying Worse."
In this masterclass, you’ll learn effective strategies and gain valuable insights to help you conquer your fear and fly with confidence.
Sign up now and take the first step toward overcoming your fear!
Follow-Us on Social
Navigating Flight Anxiety: Where I Am on My Journey Today
Navigating Flight Anxiety: Where I Am on My Journey Today
This month I’m taking my family trip to Arizona and I can't help but reflect on my journey with flight anxiety, especially considering I recently flew in February. Each flight brings me a step closer to confident flying, reinforcing the notion that practice truly does make progress.
Since my last flight just a couple of months ago, I've noticed a significant boost in my confidence. The more I fly, the more confident I become.
In fact, I have had no anticipatory anxiety whatsoever. But I’m not going to think that it won’t show up at some point. Because it certainly could. And if so, I’m ready for it. My resilience is stronger than my fear right now.
I wouldn’t be where I’m at in my journey with flight anxiety if I hadn’t understood what subtle things I was doing that were actually worsening it. And if you want to learn more about this, I have a free masterclass coming up this month, where I can teach you too (stay tuned for the details).
So what am I doing to prepare for my flight? Honestly nothing. The last time I flew, I wanted to make sure I sought out some challenges (like going on a ferris wheel) to confront uncomfortable sensations.
I don’t feel like I will need to do that now since I flew just this past February. While I'm feeling more confident this time around, I know I'll still find opportunities for practice – perhaps on the swing set or on the trampoline with my kids where that familiar drop in the tummy sensation awaits.
So I'm not actively seeking discomfort. Instead, I'm focusing on planning future trips. In fact, I have two more coming up after this Arizona trip. My goal is to keep flying.
I have the skills I need, I just need to continue practicing them in the air. Which is so different from years ago when the mere thought of flying would cause me to shake and think about how I could get out of this trip.
If you are thinking that you will always be an anxious flyer, then keep following my journey. I will keep sharing my journey with you in hopes of inspiring you that it’s possible to have confidence to handle your anxiety.
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.
Follow-Us on Social
How to Turn Flight Anxiety Setbacks into Progress
How to Turn Flight Anxiety Setbacks into Progress
If you recently experienced a setback with your flight anxiety, whether it led to canceling your trip or enduring an anxious journey, you might be feeling disheartened and self-critical. It's crucial to recognize that setbacks are a normal part of the journey when dealing with anxiety. Despite the disappointment, there are valuable lessons to be learned from these experiences.
Give Yourself Credit
Firstly, acknowledge any progress you've made, no matter how small it may seem. Perhaps you took steps toward facing your fear by booking a flight in the first place or maybe this time you didn’t self-medicate during the flight.
Every effort counts, and it's essential to give yourself credit for any small changes. Change isn’t all or nothing and is a process.
Stop Beating Yourself Up
Instead of dwelling on the setback, focus on what you can learn from it. Avoid the temptation to criticize yourself harshly; self-compassion is key to moving forward constructively.
Are you calling yourself a pathetic loser? I want you to ask yourself if you would talk that way to a friend who made a mistake. I’m guessing not. You need to treat yourself how you would treat a friend.
And rather than shaming yourself, channel your energy into understanding why the setback occurred and how you can use it as motivation to overcome future challenges. I have a free Learning from Setbacks Worksheet you can download to help you learn from the setback.
Why Is Flying Important To You?
Consider why flying is important to you. Reflect on the reasons behind your desire to confront your fear, and let these motivations guide your next steps. Remember, just because you didn't succeed this time doesn't mean you won't succeed in the future.
If you feel defeated right now, it can feel really hard to decide to get back on the horse and keep riding. But instead of focusing on how your feelings of defeat, think about why this is important to you and how overcoming this fear can open up your world.
I recently wrote a blog about how to understand your motivation so that it can serve as fuel during challenging moments. You can check that out here.
What Did You Do To Prepare For This Flight?
Reflect on the preparations you made for the flight. It’s not uncommon for people to wait until the month before their flight to start practicing effective skills. But depending on where you are in your journey, that may not have been enough time.
I wrote a blog recently about some ways I prepared for an upcoming flight. You can read that here.
Perhaps this time you need some additional support. There's no shame in reaching out for help, whether through therapy, medication, or a fear of flying course.
Recognize that you don't have to figure this out on your own, and investing in support can significantly improve your chances of success.
Have Reasonable Expectations
It's also essential to have reasonable expectations for yourself. Anxiety during a flight doesn't mean you failed; it's how you respond to that anxiety that matters most.
Instead of focusing solely on the absence of anxiety, concentrate on developing coping strategies and resilience.
Remember, progress is not always linear, and setbacks are opportunities for growth. It can help to expect that there will be setbacks, because that will keep you from giving up all together.
As long as you keep learning and keep flying, you will get there.
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.
Follow-Us on Social
Turbulence Toolkit: Your Key to Confident Flying Starts Here
Download the Free Audio Exercise for Taming Turbulence
If you've ever felt a surge of anxiety when the plane hits turbulence, you're not alone. Like many others, I've experienced the challenges of flying anxiety firsthand. However, over time, I've discovered strategies that have transformed my flying experience from nerve-wracking to confident. In this blog post, I'll share a combination of practical tips and a free guided audio track to help you navigate through turbulence with confidence.
Understanding Turbulence:
Turbulence can trigger feelings of anxiety and discomfort, but understanding its nature can help alleviate some of those fears. One helpful tip is to learn about how aircraft handle turbulence. I recently came across a TikTok video that compared planes to jello, offering a unique visual perspective that helped me understand turbulence better.
Expecting turbulence as a normal part of flying can also make a significant difference in how we perceive it. Rather than hoping for a smooth flight, acknowledging turbulence as a routine occurrence can help reduce anticipatory anxiety.
Practical Tips for Managing Turbulence:
While understanding turbulence is helpful, practical strategies can provide additional support during turbulent moments. Here are some tips that have personally helped me manage flying anxiety:
Skip the turbulence prediction apps and trust in the expertise of pilots to navigate through turbulent conditions safely.
Try lifting your feet off the floor during turbulence to reduce the sensations you feel. It may sound simple, but some swear by this technique.
Don't let fear dictate your choices when it comes to flying. Instead of avoiding certain seats or flight times, focus on building your confidence and resilience in handling anxiety during flights.
Consider the perspective of pilots, who often prefer flying through turbulence for efficiency. They only try to avoid turbulence for the comfort of the passengers. Trusting in their experience can help ease your mind during turbulent moments.
Keep flying and face your fears head-on. The more familiar and comfortable you become with flying, the less impact turbulence will have on your overall experience.
Free Audio Exercise for Handling Turbulence:
In addition to these practical tips, I'm excited to share a valuable resource with you: a free audio exercise designed to help you manage turbulence anxiety during flights. Take it with you on your next flight to help you stay calm during any rough air you experience.
Follow-Us on Social
Behind the Scenes of My Recent Flight Experience
For years, the thought of boarding a plane filled me with dread. Each time I flew, I was struck by anxiety, casting a shadow over what should have been moments of excitement. But as I stepped off my flight this week, a sense of accomplishment washed over me.
While my flight anxiety tries to still pull me in, I've learned valuable lessons along the way.
Flight anxiety is a complex beast, capable of robbing even the most adventurous souls of their sense of freedom. It's a struggle I know intimately, but one that has also taught me resilience.
You may be wondering if I practiced any exercises, like deep breathing or guided meditations, and the answer is no. I used to use these coping strategies, but no longer need to at this stage of my journey.
Rather than relying solely on traditional coping mechanisms, I choose to accept it as a natural part of the human experience rather than fighting it. I can coexist with my discomfort without letting it control me.
Two days leading up to my flight, I wasn’t having any worried thoughts, but my body still tried to “warn me” about the dangers of flying (which is normal and I expected this is). My body was reacting HARD. Nausea gripped me and my appetite vanished.
I didn’t like this at all. It made it very hard to function.
However, I found some helpful ways to handle it. One, I got outside for a walk and this helped a lot. This next part sounds silly but it helped a lot….I made a video of myself talking about my experience. I found that after I made the video I felt a lot better.
This was surprising to me, it reminded me of the power of sharing your feelings…even if it’s just with yourself.
Ensuring to still eat was also very important. Applesauce pouches came to the rescue on this one.
On the day of my flight, I woke up excited to leave. In the past, I have said goodbye to my kids in a way like it would be my last time. I didn’t do that this time. It was more challenging than I expected but I was proud of myself.
One goodbye was enough.
I trusted I would get home to them again.
As we taxied down the runway I was met with familiar jitters as we prepared for takeoff. But this time, I approached this by reminding myself “this is exactly the practice I need right now.” I carried on with a good show (humorous and familiar sitcoms are my go-to) to keep me occupied. With each wave of turbulence, I remained calm, knowing it was like riding the waves on a ship.
I was relaxed the entire flight. No alcohol. No meds. It was all because of the mindset shifts and skills I have been practicing all this time. It didn’t happen overnight. But with committed action, it’s something I can be proud of.
If you struggle with flight anxiety, I want you to know that you can get better. The way I experienced anxiety when flying 10 years ago compared to today are very different. I don’t feel like I need to over prepare myself for a flight. I have some discomfort but am overall unfazed by it.
Just imagine the amazing places you can go when anxiety isn’t standing in your way.
Ready to take the first step towards overcoming your fear of flying? Join the waitlist for our Fearful Flyer’s Blueprint Course to be the first to know when enrollment opens.
Proactive Steps I’m Taking to Fly Confidently Next Month
Proactive Steps I’m Taking to Fly Confidently Next Month
Curious about making your next flight less nerve-wracking? I'm sharing exactly what I'm doing a month before my next flight to step on the plane with confidence.
My Ups and Downs with Flight Anxiety
It’s been two years since I’ve flown. Not because of anxiety, just life got in the way of being able to travel. I’m traveling next month, and so far…really looking forward to it.
Since having kids, opportunities to be able to travel by plane have been much fewer.
If you know me, you know I’m vocal about my history with flight anxiety. It was rough years ago, never completely stopping me from flying but making it pretty difficult to want to travel.
During the years I traveled a bunch, it got easier. But then it got worse….. again. Then better.
Years later, I now totally get why my experience was full of ups and downs. For one, it’s normal based on any life stressors.
Mistakes I Made
But mostly, I had no idea that so many of the things I was doing (like pretending I wasn’t on a plane or scanning the flight crew) were actually making my fear worse, rather than better.
It's incredible how you can unknowingly exacerbate your anxiety (and why this is such a crucial part of what I cover in my Fearful Flyer’s Blueprint course).
So even though I don't travel often, I find I am far more confident when I fly….and without self-medicating with cocktails.
Just because I am more confident now, that doesn’t mean I act like my anxiety is gone. I know that it could show up. So I am about a month out from my next flight and want to share with you how I am preparing myself for it.
My Flight Prep
For starters, even though I have many reasons to believe I will have minimal to low anxiety, I’m still remaining open to the possibility that it will show up. This is an attitude shift.
Rather than hoping I don’t have any anxiety, I’m simply just making space for it to be there if it shows up. This helps me to not get into a struggle with any anxiety.
It allows me to treat it matter-of-factly, “oh there you are anxiety, I had a feeling you’d show up.”
I am also seeking opportunities for discomfort right now…. long before my flight. I recently took my kids on a ferris wheel and it triggered some uncomfortable thoughts and sensations.
I was excited to experience that. I know that sounds weird but it’s another attitude shift that’s so important.
By seeking out the discomfort, I said “yes, I GET to practice” and this throw’s anxiety off its game. Riding a ferris wheel is a pretty low level exposure for me, but I will take any practice when I can.
I am not triggered by worries about my upcoming flight (yet), but if I were to become worried, I would be sure to stay away from googling anything to search for answers to my worry questions.
I also plan to catch myself starting to entertain any scary stories, because I know that is within my control.
In a Nutshell
As I approach my upcoming flight, my focus is on simple, effective strategies: expect it, allow it, seek discomfort, and avoid investing in possibilities. And here's a tool to make your next flight smoother – our Free Flight Anxiety Toolkit. Packed with practical tips for in-the-moment ease, it's yours to grab.