10 Tips for Anxious Flyers
While the prospect of studying abroad is exciting, the idea of sitting through a long-haul flight to your destination can feel unnerving for even some of the most experienced travelers. 2022 studies show that some 33-40% of people have some sort of aviophobia.
If you’re one of them, a good statistic to keep in mind is that commercial plane incidents cause death only once in 20 million flights, which makes your chances of being on one of them super extremely unlikely. It’s also helpful to remember that planes don’t just fall from the sky; they’re able to glide for quite a while in the incredibly unlikely event of engine failure (which only happens about once every 5-10 years, by the way).
Still, it’s easy to feel anxious on a plane, so we have a few tips to help put your mind at ease while you embark on what will likely be one of the most unforgettable adventures of a lifetime.
1. LEARN ABOUT PLANES. Turbulence is one of the biggest fears people mention, but pilots see a bumpy ride as an irritation rather than a danger, and experienced air traffic controllers and radar help keep any wild thunderstorms from becoming an issue. Your plane can even be struck by lightning and not fall from the sky; they’re built to take it. You’re asked to put your seatbelt on during turbulence to stop you from bumping your head or falling from the seat, not because a crash is imminent. Another big fear, a sharp turn, also won’t cause a plane to tip over. Strange noises during the flight? There’s a simple explanations for all of them. The more you educate yourself, the more confident you’ll feel about stepping onto a plane. Here’s a good place to start: https://www.guidetopsychology.com/airfacts.htm
2. BOOK A MORNING FLIGHT. Still nervous about turbulence? Book an early flight. It’s the heat rising from the ground later in the day that is the most common cause of bumpier flights and thunderstorms are far more likely after lunch too.
3. CHOOSE A WING SEAT. If a jerky flight you hold your breath, avoid the back of the plane. The best option is to find a seat over the wing where you’re least likely to feel a rocky ride. You may also wish to choose the aisle if being on a plane makes you feel claustrophobic. Another fun trick: Lifting your feet up can help you feel less of the turbulence.
4. WATCH THE FLIGHT ATTENDANTS. It can help you relax if you’re flying through a rough patch and you notice that the flight attendance are going about their business all calm, cool and collected. If they aren’t worried, there’s no reason for you to be. Better yet, mention to them that you’re feeling anxious and they’ll help to reassure you along the way. You won’t be the first nervous flyer they’ve kept an eye on!
5. TRY TO SLEEP. If you can get some shut-eye, sleep makes the flight go by much faster.
6. BRING DISTRACTIONS. If you’re unlikely to nap, then plan ahead: download podcasts, make some playlists, bring a tablet with your favorite sitcoms, get stuck into a good book, play a game if you’re flying with a friend, watch a movie or two, or daydream about all of the fun ahead of you.
7. AVOID ALCOHOL AND CUT CAFFIENE. These types of drinks can fuel anxiety which is exactly the opposite of what you want. Stick to water. It will also keep you hydrated which is important on the plane.
8. PRACTICE RELAXATION EXERCISES. Spend some time before you fly learning how to practice different breathing techniques and relaxation exercises. You may even want to download some sessions from an app like Headspace so you can let them guide you when your phone is in airplane mode. You can also try the 54321 Method to put your senses to work as a distraction: Find 5 things you can see, 4 you can touch, 3 you can hear, 2 you can smell and 1 you can taste.
9. FLY WITH A COMPANION. Whether it’s a friend, a classmate, a parent or someone else you know, flying with someone familiar can help ease your nerves. If that’s not possible, be sure to say hello to your seatmates and have a quick chat if they seem open to it before you pop your headphones in or tune out with a book.
10. SPEAK TO A PROFESSIONAL. If your fear of flying is seriously debilitating (which it can be for around 2.5-5% of people with aviophobia), mention it to your doctor who may be able to write a prescription before your trip. There are also courses you can take to ease the fear of flying.
A bonus tip? We love this TikTok Jell-o demonstration that shows off a trick from a pilot for understanding turbulence.