“How to face aviophobia?” The first time I heard this sentence, it came out of one of my oldest friends’ mouth, and she was crying. Honestly, at first, I thought she was tired and stressed about something else, something more important, and her fear – which soon evolved into a panic attack on our way to the airport – was just a way to vent. I love to travel and enjoy flying despite a few issues and bumpy rides I experienced over the years. I couldn’t understand her fear as we discussed one of the safest travel methods.
After this first experience, we talked a lot about her phobia, and I then met other people who only travel nearby to avoid taking planes. It’s such a pity that I decided to help my friend overcome it a few years ago. Last week, she took her first long-haul flight, and I couldn’t be happier!
After some consideration, I decided to share what we learned in the process, as it might help others.
What is Aviophobia?
Aviophobia, or aerophobia, is simply the fear of flying. It’s more common than you might think, affecting about 40% of adults. Although distressing, there are ways to reduce the negative feelings and eventually conquer the fear.
Regardless of the cause of the fear, people may experience the following physical symptoms before and during a flight or even when thinking about it:
- Heart palpitations
- Shaking
- Tantrums
- Crying
- Nausea
- Sweating/perspiration
There are a few known causes of aviophobia, and understanding which one affects you will make it easier to overcome. Logically, there is no reason to fear flying more than being transported by any other means, and most people who have aviophobia have no problem driving or riding a motorcycle.
Research shows that many of the causes of aviophobia are other psychological conditions:
- Acrophobia: Most adults fear heights, but the condition reaches new altitudes of terror for roughly 5% of the population;
- Agoraphobia: The fear of unfamiliar environments, especially ones you think are out of your control;
- Claustrophobia: The fear of tight spaces or being confined to a place where movement is limited;
- Enochlophobia: The fear of crowds.
There are other causes of aviophobia, such as associating it with a traumatic event or having suffered a bad experience. This is more common in people who once enjoyed air travel, like my dad, who stopped twenty years ago after a difficult, shaky landing in a stormy Genoa.
Also, one factor that has helped to amplify the fear of flying is the heavy media coverage of aeroplane accidents. Seeing images of an aeroplane crash on TV or in the newspaper can sway one’s opinion on air travel safety without even considering the actual risk involved.
Airport security measures, such as long queues, body searches, and X-ray scanners, can also trigger feelings of anxiety in some people.
How do you overcome aviophobia?
If you’re struggling with aviophobia, it’s essential to seek the help of a trained specialist. Medical conditions should only be diagnosed by medical professionals. Likewise, it would be best to only go to a certified psychiatrist or psychologist for treatment. Remember, you’re not alone in this, and some professionals can guide you through this journey.
A few therapy options:
Know the facts
Flying is the safest way to travel. The latest International Civil Aviation Organization (ICAO) report shows fewer than 100 commercial airline accidents out of 33 million estimated flights worldwide. This should provide some reassurance about the safety of air travel.
More importantly, fewer than ten fatal accidents result in a maximum of 400 deaths. Given that approximately 3.5 billion air passengers travel, that’s a rate of only one death per 7.5 million passengers. When it comes to turbulence, a common fear trigger, it’s important to remember that modern aircraft are designed to withstand even severe turbulence, and pilots are trained to navigate through it safely.
Compare this to the figures from road fatal accidents, and the yearly average rate is 11 deaths per 100,000 people. These figures show how significantly safer air travel is than car travel.
Exposure therapy
The most common and effective treatment method is exposure therapy or controlled exposure. In this method, a qualified therapist guides the patient through different stages of the flying process.
Your therapist will offer counselling, support or any other assistance you might need as you safely simulate the travelling experience. One immediate advantage of this is that it makes it easier to identify what causes the panic and, by default, the underlying fear causing it.
Virtual reality flight simulators are a great way to experience the different flying stages.
Also, many airlines now offer a 1-day course to help people conquer their fear of flying. This course typically includes a tour of the airport, a session with trained airline pilots to ask them questions about the aeroplane and their flying experiences, and a simulated flight experience. For some people, this hands-on approach can help put their minds at ease.
Anxiety therapy
Breathing techniques, meditation, and soothing music are just some of the tools you might need as you learn to overcome anxiety.
Your psychologist may also use cognitive behavioural therapy (CBT), psychotherapy, or hypnotherapy.
CBT helps people to change how they think about things they are afraid of. In CBT, people learn to question negative thoughts and emotions to see if they are realistic and helpful. If they are not, these thoughts must be corrected so they don’t develop into negative behaviour patterns.
Technology
If your aviophobia only occurs when you are on the plane, then technology might be the best solution for you. Apps such as SkyGuru help you understand every step of the journey. The app considers flight time, weather, and numerous other factors when discussing your trip.
No matter your choice of treatment, you can do it!
