Health and Me

Riya Baibhawi

Surprising Way To Manage Your Aviophobia

Flying was once a distant dream, but with the invention of airplanes, it has become a routine and widely accessible means of travel. According to the International Air Transport Association (IATA), nearly 100,000 flights take off around the world each day. In 2024 alone, an estimated 4.4 billion passengers flew globally. In the United States, the Bureau of Transportation Statistics (BTS) recorded a historic peak of 848 million passengers in the same year.

The popularity of air travel has not only grown in volume but also in safety. The IATA reported that the global accident rate in 2023 was just one accident per 1.26 million flights — the safest it has been in decades. Research consistently shows that air travel is statistically safer in terms of fatalities than any other common mode of transport.

Yet for some, flying remains a source of significant distress. Known as <span>aviophobia</span>, the <span>fear of flying</span> is a persistent and intense anxiety that goes far beyond typical nervousness. People with aviophobia often dread flying days or even weeks in advance, and their fear can become overwhelming.

<h2>How To Manage Aviophobia</h2>If you suffer from a fear of flying, several techniques may help ease your discomfort.

Try deep breathing exercises—inhale for four counts, then exhale for six. Repeat a calming mantra, such as reminding yourself that air travel is the safest form of transportation. Reframe your focus by thinking about the excitement awaiting you upon arrival instead of dwelling on your fears.

Engage in grounding techniques, such as crossing your arms and ankles while breathing deeply. Use your senses: observe five things you can see, four you can touch, three you can hear, two you can smell, and one you can taste. Hold a comforting item like a stress ball or smooth stone. Listening to calming audio, like music or meditation, and visualizing peaceful places can also help.

<h2>Reduce External Stressors</h2>Pull down the window shade to avoid watching the scenery fly by. Use noise-canceling headphones to block out cabin noise, and wear an eye mask to minimize bright lights.

<h2>Prepare For Anxiety</h2>Practice mindfulness or meditation for a week or two before your flight. If needed, speak to a therapist before flying. If possible, visit the airport in advance or visualize the process of checking in and boarding to feel more in control.

Load your device with movies or shows, bring a book, work on puzzles, journal, listen to a podcast, or play a mobile game to occupy your mind during the flight.

<h2>Avoid Added Anxiety Triggers</h2>Steer clear of caffeine, sugary snacks, and energy drinks before flying, as these can increase feelings of anxiety.

Pinpoint what aspect of flying scares you. If it's the fear of losing control, reading about aviation safety might help. For claustrophobia, consider booking an aisle seat or requesting early boarding.

Health Conditions A-Z

health

Aviophobia

Fear Of Flying

Aviophobia Management Tips

Fear of flying tips

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Flying was once a distant dream, but with the invention of airplanes, it has become a routine and widely accessible means of travel. According to the International Air Transport Association (IATA), nearly 100,000 flights take off around the world each day. In 2024 alone, an estimated 4.4 billion passengers flew globally. In the United States, the Bureau of Transportation Statistics (BTS) recorded a historic peak of 848 million passengers in the same year.The popularity of air travel has not only grown in volume but also in safety. The IATA reported that the global accident rate in 2023 was just one accident per 1.26 million flights — the safest it has been in decades. Research consistently shows that air travel is statistically safer in terms of fatalities than any other common mode of transport.Yet for some, flying remains a source of significant distress. Known as aviophobia, the fear of flying is a persistent and intense anxiety that goes far beyond typical nervousness. People with aviophobia often dread flying days or even weeks in advance, and their fear can become overwhelming.How To Manage AviophobiaIf you suffer from a fear of flying, several techniques may help ease your discomfort.Stay CenteredTry deep breathing exercises—inhale for four counts, then exhale for six. Repeat a calming mantra, such as reminding yourself that air travel is the safest form of transportation. Reframe your focus by thinking about the excitement awaiting you upon arrival instead of dwelling on your fears.Find A FocusEngage in grounding techniques, such as crossing your arms and ankles while breathing deeply. Use your senses: observe five things you can see, four you can touch, three you can hear, two you can smell, and one you can taste. Hold a comforting item like a stress ball or smooth stone. Listening to calming audio, like music or meditation, and visualizing peaceful places can also help.Reduce External StressorsPull down the window shade to avoid watching the scenery fly by. Use noise-canceling headphones to block out cabin noise, and wear an eye mask to minimize bright lights.Prepare For AnxietyPractice mindfulness or meditation for a week or two before your flight. If needed, speak to a therapist before flying. If possible, visit the airport in advance or visualize the process of checking in and boarding to feel more in control.Distract YourselfLoad your device with movies or shows, bring a book, work on puzzles, journal, listen to a podcast, or play a mobile game to occupy your mind during the flight.Avoid Added Anxiety TriggersSteer clear of caffeine, sugary snacks, and energy drinks before flying, as these can increase feelings of anxiety.Understand Your Specific FearPinpoint what aspect of flying scares you. If it's the fear of losing control, reading about aviation safety might help. For claustrophobia, consider booking an aisle seat or requesting early boarding.