Aerophobia Explained: Why The Fear Of Flying Happens And How to Cope
Fear of flying is common, with some estimates suggesting that 40% of the population experiences some level of anxiety about air travel. Despite air travel being among the safest modes of transportation, many people struggle with the sense of not having control, the unfamiliar sensations of flight, and the fear of catastrophic events. For some, these fears can become overwhelming, making air travel a distressing experience or even impossible to consider.
Here, we’ll explore the symptoms and root causes of aerophobia—a specific phobia related to fear of flying—along with practical strategies for managing flight-related anxiety. You’ll also find an overview of common treatment options to help you address symptoms of diagnosable aerophobia.
Understanding aerophobia (fear of flying)
Aerophobia, also known as aviophobia, flight phobia, or flying phobia, is a diagnosable anxiety disorder that causes intense distress before or during air travel. While some travel-related anxiety is common, people with aerophobia experience overwhelming anxiety that may lead to panic attacks and other severe symptoms. Often, this intense fear causes individuals with aerophobia to avoid flying altogether.
In some cases, the fear of flying may result from or be exacerbated by a number of underlying fears, including:
- Fear of enclosed spaces (claustrophobia)
- Fear of heights (acrophobia)
- Fear of crowds (enochlophobia)
- Fear of vomiting (emetophobia)
- Fear of hijacking
Aerophobia is a type of anxiety disorder known as a specific phobia, which causes excessive fear responses that are out of proportion to the actual danger. Treating aerophobia typically involves learning relaxation techniques, engaging in therapy, gaining experience with air travel, and, in some cases, taking medication to help manage anxiety symptoms.
Symptoms of aerophobia
As with any specific phobia, aerophobia can cause a range of physical, emotional, and cognitive symptoms that may arise before or during a flight. While some mild anxiety is common, specific phobias like aerophobia go beyond typical nervousness, causing significant distress. Examples of possible symptoms include:
- Rapid heartbeat or shortness of breath
- Excessive sweating, trembling, or muscle tension
- Nausea or upset stomach
- Intense fear and/or panic attacks
- Catastrophic thinking, such as believing the plane will crash
- Persistent worry in the days or weeks leading up to a flight
- Avoidance of flights, even when necessary
What causes aerophobia? Understanding the fear of flying
Phobias are the result of overactive fear responses in the brain, meaning that the brain perceives a situation as far more dangerous than it actually is. This heightened fear response is thought to develop through a combination of factors, such as:
- Genetics: A family history of anxiety disorders may make someone more likely to develop aerophobia or a similar condition, as inherited traits can influence how the brain processes fear and stress responses.
- Past experiences: A negative or traumatic experience while flying (e.g., severe turbulence or an emergency landing) can create an association between flying and fear.
- Modeling: A parent or caregiver with a fear of flying may unintentionally pass their anxiety onto their child by expressing this fear or avoiding air travel.
- Negative information: Exposure to frightening news stories, movies, or discussions about plane crashes can reinforce fear by exaggerating the danger of flying.
- Avoidance behaviors: Avoiding flying due to anxiety prevents exposure to the experience, which can prevent the brain from becoming desensitized to the feared situation.
- Cognitive biases: Overestimating the risk of flying, focusing on worst-case scenarios, or misinterpreting normal flight sensations can contribute to irrational fears.
While aerophobia may feel overwhelming, there are ways to help the brain become accustomed to flying through a process called habituation. Habituation occurs when repeated exposure to a feared situation helps the brain recognize that the fear is unnecessary. This can occur naturally as you gain experience with flying or through exposure therapy, where a therapist helps you face your fear in a controlled way.
How to manage flying anxiety
If you’re living with aerophobia, you might consider taking specific steps to gradually reduce your fear and build confidence with flying. Some examples include managing physical symptoms with relaxation techniques, challenging negative thoughts with reasoning and flight safety information, and seeking help from a mental health professional.
Prepare for your flight to reduce stress
Preparing for your flight may help mitigate anxiety, since making preparations can help minimize stress and create a sense of control. Examples of preparations you might take include choosing a comfortable seat in advance, arriving early to avoid rushing, and familiarizing yourself with airport security procedures. You might also consider packing comfort items, such as noise-canceling headphones or a weighted blanket.
Practice relaxation techniques
Relaxation techniques work by helping reduce the physical symptoms of anxiety, which can be essential for restoring a sense of calm and control. Before you fly, you might familiarize yourself with deep breathing exercises, progressive muscle relaxation, and grounding techniques. Listening to calming music or guided meditations may also help soothe anxiety and, in some cases, help prevent panic attacks.
Learn about flying and aviation safety
Phobias are considered irrational fears, often rooted in misunderstandings about risk and safety. Thus, it may help to familiarize yourself with aviation safety statistics, common causes of turbulence, and the typical sounds and sensations of flying to help reduce fear. This process may help you challenge anxious or irrational thoughts associated with flying.
Challenge negative thoughts
Identifying and challenging the irrational thoughts that fuel aerophobia can also be effective. You might, for example, remind yourself that planes are built to withstand turbulence, that there are safety procedures in place for navigating bad weather, or that flying is among the safest ways to travel. Replacing catastrophic thinking with facts about aviation safety may make flying feel more manageable.
Distract yourself during the flight
Keeping your mind occupied can be an effective way to prevent anxious thoughts from becoming overwhelming. Movies, books, music, and podcasts may not only help keep your mind occupied but could also help make the flight feel shorter. You might also consider activities that stimulate your brain on a deeper level, like puzzles, games, or even work. The more engaged your mind is, the less room there might be for anxious thoughts.
Use flight-friendly apps for peace of mind
Flying anxiety is common, and there are a number of apps available designed to address the fear of flying. Flight Buddy, for example, offers audio recordings of common in-flight sounds, helpful information to counteract irrational thinking, and turbulence forecasts so you know what to expect on your route. You might also look for meditation apps, audiobooks, or even journaling apps to help you work through anxious thoughts.
Seek professional help
If aerophobia significantly impacts your ability to travel when necessary or negatively impacts your life in other ways, seeking professional help may be beneficial. Cognitive behavioral therapy (CBT) is a common type of talk therapy that focuses on reframing negative thoughts, while exposure therapy gradually introduces individuals to their fear in a controlled setting to help reduce anxiety over time. Either or both may be beneficial for a specific phobia, and in some cases, a doctor may also recommend short-term anxiety medication.
Treatment options for flying anxiety
There are a number of effective treatment options for specific phobias like aerophobia, including exposure therapy, CBT, and medication. In some cases, doctors may recommend a combination of approaches to provide the most effective relief.
- Exposure therapy: Research suggests that exposure therapy may be among the most effective treatments for specific phobias. Virtual reality exposure treatments—that is, those that use immersive digital experiences to mimic a real flight—may be especially beneficial, allowing you to gradually confront your fear of flying without the pressure of being on an actual plane.
- Cognitive behavioral therapy: CBT is a widely used treatment for anxiety disorders that can help you identify and reframe irrational thoughts about flying. Through cognitive restructuring, a key component of this approach, you can learn to challenge catastrophic thinking and replace it with more realistic beliefs. CBT often includes gradual exposure techniques as well, plus coping strategies to reduce anxiety before and during flights.
- Medication: For those with severe aerophobia, medication may help them manage symptoms. Anti-anxiety medications or beta-blockers may reduce physical symptoms like a racing heart or trembling. Doctors might recommend a short-term prescription for flights or prescribe daily anxiety medications. Remember to not start, stop, or change any medication without consulting with your doctor.
Online mental health support for anxiety disorders
If you experience intense anxiety related to flying, it may be worth connecting with a licensed professional through an online therapy platform like BetterHelp. Research suggests that online therapy can often be just as effective as in-person therapy, and it may be preferable for those seeking a cost-effective and convenient way to attend therapy.
With BetterHelp, you can get matched and then meet with a licensed therapist via phone, video, or messaging from anywhere you have internet. A BetterHelp membership also includes a full suite of tools and features designed to help you get the most out of your time in therapy, such as digital therapy worksheets, guided journaling, and group sessions.
Takeaway
Aerophobia can be a significant challenge, often making air travel feel overwhelming or out of the question. However, the fear of flying can often be effectively managed with relaxation techniques, exposure therapy, and cognitive behavioral strategies. If you are living with aerophobia, consider connecting with a mental health professional for support.
Can fear of heights (acrophobia) affect air travel?
Yes; acrophobia can contribute to flying anxiety, as both involve a fear of high places. Looking out the window, experiencing altitude changes, or thinking about being far above the ground may cause distress in such cases.
How to calm down a nervous flyer?
It can be helpful to encourage deep breathing, distraction techniques (movies, music, or puzzles), and reassuring thoughts about flight safety. Practicing progressive muscle relaxation and using guided meditation apps may also help.
What does landing feel like in a plane?
Landing typically involves a gradual descent, which sometimes involves slight pressure changes in the ears. As the plane nears the runway, you may feel a momentary drop, a mild jolt as the wheels touch down, and the sound of engines reversing to slow the aircraft. It’s a routine, controlled process that pilots are highly trained to handle.
What is the best way to overcome aerophobia (fear of flying)?
Exposure therapy, cognitive behavioral therapy (CBT), relaxation techniques, and education about flight safety are among the most effective strategies for overcoming aerophobia. If you are living with a specific phobia, meeting with a mental health professional for a personalized treatment plan is generally recommended.
Can anxiety medications help with symptoms of aerophobia?
When prescribed by a doctor, short-term medications like benzodiazepines or beta-blockers can sometimes help manage flight anxiety by reducing physical symptoms like rapid heartbeat and trembling. However, they should be used under medical supervision and are often most effective when combined with therapy.
Is there a cure for fear of flying?
Phobias are generally considered treatable. Many people overcome their fear of flying and take off with therapeutic modalities like exposure and response prevention therapy (ERP). This modality can make significant changes in the level of symptoms people experience, as well as reduce fear in daily life. Sessions can be such an important time to work on how a client’s belief about flying jeopardizes their ability to calm their nervous system. In sessions, the therapist may expose the client to feared stimuli, gradually moving up to exposure to more terrifying scenarios until the client is able to fly. This process is only done with their consent and is often taken slowly. A client can take a break or get fresh air at any time during the process before returning to sessions.
Does CBD help with fear of flying?
CBD products might be helpful for some people with a fear of flying. However, do not consume any product for anxiety unless you talk to a doctor. Some products may interact poorly with other medications or substances, or cause worsened anxiety for some people.
The BetterHelp platform is not intended to provide any information regarding which medication or medical treatment may be appropriate for you. The content provides generalized information that is not specific to one individual. Do not take any action without consulting a qualified medical professional.
How do I control my anxiety during a fight-flight-freeze response?
When your nervous system is in the fight-flight-freeze response, you might become overwhelmed and struggle to escape this mindset. In this moment, physically grounding yourself can reduce symptoms. You can also try to “shock” your nervous system out of panic by immersing your face in cold water, putting an ice cube on your neck, or going outside in the cold. Another way to quickly reduce anxiety is to take deep breaths and follow a guided meditation.
Are flight attendants trained for panic attacks?
Flight attendants are often trained to emotionally support passengers if someone has a panic attack during a flight. Many people fly with anxiety, so they often encounter these situations during their jobs and are trained to be empathetic and non-judgmental. They might be able to provide you with a cold drink or compress and a paper bag in case you’re nauseous. They can also talk to you about the safety of the plane.
What is the best stress relief for flying?
Each person responds differently to different stress relief techniques. However, common stress relief techniques for flying include the following:
- Bringing a paper bag or straw to breathe deeply into when you are anxious
- Bringing headphones to listen to your favorite music
- Taking a sleep medication (over-the-counter or prescribed by your doctor) to go to sleep on the flight
- Asking your doctor about anti-anxiety medications before you fly
- Bringing fidgeting toys to keep your hands busy
- Watching a movie to keep your mind distracted
- Bringing a support person with you on the flight
- Bringing your service animal with you on the flight (if your service animal performs one or more tasks to relieve your anxiety and is a real service animal)
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