Conquering the Skies: 6 Ways to Overcome Flight Anxiety
This is a continuation from a recent post, Celebrating the Wins of 2023! Expanding on the first win mentioned: Overcoming flight anxiety.
The thing is, I love travel and exploring new places, but after a challenging experience flying home from Africa some years ago, my trips became infrequent (read: they darn near ended). Over the years, I white-knuckled my way through trips, making it a nerve-wracking ordeal. Tired of avoiding flights but unable to envision boarding a plane without overwhelming stress, I made the decision to work through it last year.
Thanks to dedication and amazing support, I had phenomenal trips to Arizona and Missouri.
Here’s what helped me overcome my flight anxiety.
Mindfulness Techniques:
I practiced deep-breathing exercises and visualizations to stay calm during flights. This was so helpful, especially during takeoff (my least favorite part). As the plane ascended, I used a mirror to affirm myself, “you’re doing great, I’m so proud of you.” I watched and coached myself through rhythmically breathing in and out, finding it super effective for staying centered. You can use any strategies that help you feel more grounded. I found Mel Robbins' videos for nervous flyers to be enjoyable and beneficial.
Exposure Therapy:
Incorporating exposure therapy into my routine was a game-changer. Under the guidance of my therapist, I immersed myself in the ambiance of flying by focusing on plane noises and studying pictures of various cabin angles a few times a week. Making the unfamiliar familiar, this practice helped me feel prepared for different scenarios. Resources like The Big Book of Exposures by Kristen Springer and David provided valuable exercises giving me a newfound sense of control.
Knowledge is Power:
To ease my concerns, I educated myself on flying mechanics and air travel safety. There are so many articles, books, and internet forums dedicated to making people feel more confident about air travel. Insights from experts, including pilots and flight attendants, reassured me with the concrete reasons why flying is safe.
Positive Focus:
Shifting my focus from anxiety to enthusiasm became a daily practice.Keeping a list of reasons why I was traveling turned my perspective, making every journey a celebration. I reminded myself constantly that I want to fly and I’m excited to get to my destination!
Here are some pics from the Beyonce concert I went to! 🎉
Comfort Essentials:
Transforming the plane into a haven of comfort was crucial. Puzzles, coloring materials, a favorite book, a cozy pillow, and blanket became my travel essentials. Downloading my favorite soothing media, whether it was music, movies, or podcasts, created a personal sanctuary in the air.
Seeking Support:
Vulnerability became my strength as I openly shared my concerns with loved ones and professionals. Reaching out made the journey less daunting. Some examples include:
Requesting a comforting hand to hold during turbulence.
Communicating my nervousness to the flight crew (and receiving their reassuring gestures).
Exploring various support options—such as medication, group meetings, or individual sessions—with a healthcare provider.
Connecting with those who understood and were equipped to help was the biggest step; I couldn't have done this alone.
Every stride forward matters, and these strategies played a key role in my journey. If you're on a similar path, keep in mind…
your dreams are bigger than any fears.
Progress is uniquely yours, and with each step, you draw nearer to the adventures awaiting you.
Stay tuned for more posts about my 3 wins in 2023. Next up: Yoga Teacher Certification!
