Common Triggers Of Flight Anxiety… And How To Handle Them

Many of us will have an overseas holiday lined up in the next few weeks that we have been looking forward to for months. However, that week or two of relaxing in the sun can seem very far away if you are one of the 25 per cent of people who are affected by fear of flying (aviophobia). 

That dreaded moment as you take your seat in the cabin and realise it’s all out of your hands and there’s no easy escape route can be overwhelming. This can be particularly frustrating if you are a high-functioning individual who is admired for being able to take everything in your stride. 

However, it’s important to remember that fear of flying isn’t a sign of weakness, and handling flights well is an emotional skill that almost anyone can learn. Here’s a look at what’s really going on in the mind of a nervous flyer, and some tips to feel more at ease on board. 

Common drivers of flight anxiety

A fear of flying is not an irrational phobia: most of the time, it is the result of the mind overreacting to a perceived danger. No matter if logic tells you that flying is statistically safer than driving or being a car passenger, your brain has developed a neural shortcut that lights up to tell you flying is dangerous. Here are some common triggers.

Claustrophobia: Flight anxiety is often rooted in undiagnosed claustrophobia, or the fear of being in confined spaces. The thought of being in a confined space for hours on end with limited opportunities to be active can trigger the sympathetic nervous system. 

This is the brain’s way of trying to protect us from dangerous situations, but during a flight all that spare energy and heightened mental focus makes claustrophobia all the more acute. 

Lack of control: During a flight, your only role is that of a passenger, and this lack of control can be distressing for those who prefer to be in the driving seat. You can’t see what’s going on in the cockpit and you have to place your trust in the hands of others. 

Some people may naturally think this way. A need for control can also arise from a past traumatic life event, a previous negative experience on a flight, or witnessing an aviation accident. 

Agrophobia or generalised anxiety disorder: A nervous flyer may be agrophobic, which means they dislike being in crowds, and worry about what might happen if they lost control while surrounded by strangers. A person with generalised anxiety may catastrophise about what happens if they panic mid flight with nowhere to escape to. 

Tools to tame fear of flying

Name your feelings 

When anxious feelings arise, name them and say to yourself: “This is my anxious brain trying to keep me safe, but I’m not actually in danger.” This engages the logical part of your brain (the prefrontal cortex) and helps to turn down the heat on anxious feelings. 

Challenge negative thoughts

If you are prone to catastrophising, challenge unhelpful thoughts with logical responses. For example, if you are eaten up with worry about having a panic attack, mentally run through how you have handled them in the past: taking deep breaths, applying an ice pack to your forehead, tensing and relaxing your shoulders. 

This gives you a specific plan to follow, and helps to cut through the enveloping miasma of worry and fear. 

Anchor yourself in the present moment

Taking steps to stay in the present moment rather than disappear ‘inside your own head’ can help to keep you in touch with logical thought processes. If you have a companion with you, ask them to keep chatting during the moments when your anxiety is most intense, such as during take off or landing. 

Otherwise, become more aware of your body, such as the sensation of your feet on the floor, and engage your senses through listening to music or podcasts. 

Consider therapy

Our minds are extremely sensitive and powerful, and sometimes it’s just not possible to rewire engrained thought patterns by ourselves. This can be particularly true if your fear of flying is rooted in a past traumatic experience, a long history of anxiety disorders, or other unprocessed trauma. 

In this case, you might benefit from a course of hypnotherapy at our Harley Street clinic to help you explore and heal from the hidden drivers of your flight anxiety.