Managing Anxiety Over Flying: Expert Tips for Safer Travel

Recent headlines about plane crashes and near-misses have left many travelers feeling uneasy. However, it’s important to remember that air travel remains statistically the safest mode of transportation. Here’s how to manage your anxiety and ensure a smooth journey.

According to a recent poll by The Associated Press-NORC Center for Public Affairs Research, while most Americans still believe air travel is safe, confidence has dipped slightly. About 64% of adults consider plane travel very or somewhat safe, compared to 71% in the previous year. This shift is partly due to recent incidents, including the tragic collision between an American Airlines flight and an Army Black Hawk helicopter in Washington, D.C., and the Delta flight that flipped upside down while landing in Toronto.

Government Assurance and Expert Opinions

Transportation Secretary Sean Duffy affirmed that flying is safe, emphasizing the unique nature of each incident. “Given the millions of flights and passengers, it’s a safe environment,” Duffy stated in an interview with CBS News. He assured that investigators are examining each case to enhance safety systems.

Psychologist Harry Cohen also addressed the common fears associated with flying. “It’s understandable to be anxious after seeing incidents,” he told CBS News. “But there are effective ways to cope and manage these anxieties.”

Understanding the Odds

To put your fears into perspective, consider the statistics. The odds of dying in a commercial air accident from 2018 to 2022 were about 1 in 13.7 million, a significantly lower rate than car crash fatalities in 2023, which stood at 1 in 95, according to the National Safety Council. This discrepancy showcases why air travel is statistically the safest form of transportation.

Alyssa Mairanz, a licensed mental health counselor, explains that our minds can be influenced by recent events, making them seem more common than they truly are. This phenomenon, known as availability bias, can amplify anxieties about flying.

Avoiding Triggers

Mairanz advises travelers to limit exposure to negative news and overthinking. “Stop watching the news or obsessing over it,” she said. “Ruminating on negative thoughts can exacerbate anxiety.”

Cohen agrees that once you’ve seen distressing images or videos, like a plane flipping, they can be hard to unsee. “To overcome this,” he said, “consider pairing avoidance with other coping strategies.”

Preparing for the Journey

To reduce anxiety, Cohen recommends thorough preparation. “Avoid rushing, limit caffeine and alcohol, and mentally prepare yourself for the flight. Remind yourself of your experience flying and how safe it has been,” he suggested.

Seeking Support

Traveling with a friend or engaging with seatmates can also ease anxiety. “Talking to someone next to you, holding their hand, can help,” Cohen said. “Flight attendants are skilled at making you feel less anxious and providing additional information.”

For those with severe anxiety, seeking medical support from a doctor is advisable. “There are medications like anti-anxiety drugs or beta blockers that can calm your nerves and prepare you for flying,” Cohen explained.

Using Distractions

During the flight, focus on distractions. “Engage in activities that keep your mind busy, such as watching a movie or reading a book. This helps shift your focus from nervous thoughts to something enjoyable and engaging,” Cohen suggested.

Mairanz advocates the TIPP technique, a method from Dialectical Behavior Therapy (DBT). Here’s how you can adapt TIPP for travel:

• T – Temperature: Use cold water to cool down. The coolness can trigger the ‘dive response,’ lowering your heart rate and activating your parasympathetic nervous system.
• I – Intense Exercise: Engage in quick physical activities, like walking briskly in the airport or doing arm exercises on the plane. This releases endorphins and helps manage the stress response.
• P – Paced Breathing: Focus on deep, controlled breathing. Close your eyes, inhale deeply, feel your belly move, and exhale slowly. This technique can help calm your thoughts and stabilize emotions.
• P – Paired Muscle Relaxation: Alternate muscle tensing and relaxing. As you inhale, tense your muscles, and as you exhale, release them. This can help alleviate bodily stress and tension.

When to Seek Professional Help

If flying anxiety starts to significantly impact your life, consider seeking help from a therapist. “If it becomes overwhelming, talk to a therapist for additional coping skills,” Mairanz advised.

Your mental health is important, and seeking professional support is a healthy step towards managing flight anxiety.

Stay informed, prepared, and remember that air travel remains one of the safest ways to travel. By implementing these strategies, you can reduce your anxiety and enjoy your journeys fearlessly.

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