Does the thought of getting on a plane make you feel anxious? Perhaps you avoid booking holidays abroad, spend weeks worrying before a flight or experience panic at the airport. If so, you’re not alone.
Fear of flying is one of the most common phobias, affecting millions of people worldwide. While some people experience mild nervousness, others struggle with intense anxiety that can make flying feel impossible.
The good news is that fear of flying can be overcome. By understanding what causes flying anxiety and learning effective ways to manage it, many people find they are able to travel with greater confidence and enjoy opportunities that their fear may previously have prevented them from pursuing.
What Is Fear of Flying?
Fear of flying, sometimes known as aviophobia, is an anxiety disorder that causes significant fear or distress before or during air travel.
For some people, the anxiety begins when they book a flight. Others feel anxious only when they arrive at the airport or board the aircraft. In more severe cases, the fear can become so overwhelming that people avoid flying altogther.
Fear of flying can affect holidays, career opportunities and the ability to visit friends and family who live abroad. It can also create significant stress in the weeks or months leading up to a planned journey.
How Common Is Flying Anxiety?
Fear of flying is more common than many people realise. It is estimated that around one in ten people experience a significant fear of flying, although many more report feeling anxious about air travel.
People often feel embarrassed by their fear and may avoid discussing it with others. However, flying anxiety is a recognised and well-understood problem that affects people from all walks of life.
What Causes a Fear of Flying?
There is rarely a single cause of flying anxiety. Instead, it often develops through a combination of experiences, beliefs and learned responses.
Fear of Turbulence
Turbulence is one of the most common concerns reported by nervous flyers.
Although turbulence is a normal part of air travel and aircraft are designed to cope with it safely, the sensation can feel uncomfortable and unpredictable, leading some people to fear that something is wrong.
Fear of Losing Control
Many people feel more comfortable when they are in control of a situation.
When flying, responsibility is placed in the hands of the pilots and crew. For some individuals, this lack of control can create significant anxiety.
Claustrophobia
People who feel uncomfortable in enclosed spaces may find being inside an aircraft particularly challenging.
Concerns about being unable to leave the plane once the doors are closed can contribute to feelings of panic and distress.
Fear of Heights
Although not everyone who fears flying is afraid of heights, for some people, the idea of being thousands of feet above the ground can trigger anxiety.
Previous Negative Experiences
A difficult flight, severe turbulence or a distressing travel experience can create a lasting association between flying and fear.
Even if the event happened many years ago, the mind may continue to treat flying as a threat.
Media Coverage and Aviation Incidents
Constant exposure to news stories, documentaries or social media content about aviation accidents can reinforce fears, despite the fact that flying remains one of the safest forms of transport.
Fear of Panic Attacks
For some people, the greatest fear is not the flight itself but the possibility of feeling anxious, trapped or unable to cope during the journey.
The worry about having a panic attack can become a significant source of anxiety in its own right.
Signs and Symptoms of Fear of Flying
Flying anxiety can affect both the mind and the body.
Common symptoms include:
- Excessive worrying before a flight
- Difficulty sleeping before travel
- Racing heart
- Sweating
- Trembling
- Feeling sick or nauseous
- Dizziness
- Shortness of breath
- Panic attacks
- Avoiding flights altogether
For some people, symptoms begin weeks or even months before a planned trip.
The Impact of Avoiding Flying
Avoiding flights can provide temporary relief from anxiety, but it often strengthens the fear over time.
Each time a flight is avoided, the mind learns that avoidance is the solution to feeling safe. While this reduces anxiety in the short term, it can make future flights feel even more difficult.
Fear of flying can also limit opportunities and experiences. Some people avoid holidays abroad, while others miss important family events or turn down career opportunities that involve travel.
Breaking the cycle of avoidance is often an important step towards overcoming flying anxiety.
How to Overcome a Fear of Flying
The most effective approach depends on your individual circumstances, but there are several strategies that may help.
Learn More About Flying
Understanding how aircraft operate can help challenge some of the misconceptions that contribute to anxiety.
Learning about turbulence, aircraft safety systems and pilot training often helps people feel more informed and reassured.
Relaxation Techniques
Breathing exercises, mindfulness and relaxation techniques can help reduce physical symptoms of anxiety and promote a greater sense of calm before and during a flight.
Gradual Exposure
Gradual exposure involves taking small steps towards confronting the fear.
This might include visiting an airport, watching aircraft take off and land, or taking shorter flights before longer journeys.
By approaching the fear gradually, confidence can build over time.
Fear of Flying Courses
Many airlines offer specialist courses for nervous flyers.
These programmes typically combine education about aviation with practical techniques for managing anxiety and sometimes, a short flight experience.
Cognitive Behavioural Therapy (CBT)
CBT is a well-established therapy for anxiety and phobias.
It helps people identify unhelpful thinking patterns and replace them with more balanced and realistic perspectives.
Many people find CBT useful for challenging catastrophic thoughts about flying.
Hypnotherapy for Fear of Flying
Many people find hypnotherapy particularly effective for overcoming a fear of flying.
Hypnotherapy works by helping you access a deeply relaxed state where the mind becomes more receptive to positive change. In this relaxed state, it is possible to explore and change the subconscious patterns that contribute to anxiety.
Rather than simply managing symptoms, hypnotherapy aims to address the underlying causes of the fear and help create calmer, more positive responses to flying.
Hypnotherapy can help you:
- Feel calmer when thinking about flying
- Reduce anxiety before a flight
- Manage worries about turbulence
- Feel more confident and in control
- Develop more positive expectations about air travel
- Replace fear-based responses with calmer, more helpful ones
Many people find that situations which previously felt overwhelming become far more manageable after therapy.
Can Fear of Flying Be Cured?
Many people find that they can significantly reduce or completely overcome their fear of flying.
The key is understanding what is driving the anxiety and finding an approach that addresses those underlying causes.
While everyone’s experience is different, lasting change is possible with the right support and guidance.
Frequently Asked Questions About Fear of Flying
Is fear of flying a recognised phobia?
Yes. Fear of flying, or aviophobia, is a recognised anxiety disorder that can have a significant impact on a person’s quality of life.
Why am I scared of flying when I know its safe?
Fear is not always logical. Even when we understand intellectually that flying is safe, the emotional part of the brain can continue to respond as though there is a threat.
Can hypnotherapy help with flying anxiety?
Many people find hypnotherapy helpful for reducing anxiety, changing unhelpful thought patterns and feeling more confident about flying.
How many hypnotherapy sessions will I need?
The number of sessions varies depending on the individual and the nature of the fear. Some people notice significant improvements within a relatively short period of time.
Is turbulence dangerous?
While turbulence can feel uncomfortable, modern aircraft are designed to withstand it and pilots are highly trained to manage changing weather conditions.
Help for Fear of Flying
Fear of flying can be overwhelming, but it does not have to prevent you from travelling, visiting loved ones or exploring new places.
Hypnotherapy and talking therapies such as Neuro Linguistic Programming (NLP) and CBT can help you understand the root causes of your anxiety, develop healthier responses to fear and feel more confident about flying.
With the right support, it is possible to leave flying anxiety behind and travel with greater comfort and confidence.
If you would like to find out more about how hypnotherapy can help with fear of flying, please get in touch to arrange a free online consultation.
You may also be interested in my Fear Free Flying hypnosis audio download which is available to buy from the downloads section of my website.
