What scientists know about fear of flying
How common is fear of flying?
Estmates of fear of flying vary from 10% to 40% of the general population. This is a wide range because fear of flying is defined in differents ways. Fear of flying is really a catch-phrase for several different types of fears: a specific fear of dying in a plane crash, fears of having panic attacks on a plane, fears of confined spaces (just to name a few). Moreover, there has not ever been a scientific study that has provided a fully reprsentative sample the general population to give us accurate estimates of fear of flying.
Does treatment work?
What we do know with much greater certainty is that treatments for fear of flying (in all of its forms) are effective for the majority of people who try them. Generally, these treatments provide some education on how planes fly, skills in how to cope more effectively with your scary thoughts and physical sensations, and a supportive step-by-step plan for gradually exposing yourself to flight situations (e.g., heading to the airport, taking a short flight, then a longer flight, etc).
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Here are a few tips on how to deal with your fear of flying:
(1) Make room for your fear.
-Getting rid of your fear of flying. How well is that working for you now? If you are finding ways to control it or tamp it down, that's great. But if you are instead finding that the more you try to control your fear of flying, the worse it gets then maybe its time to try something different.
-What would it be like if instead of trying to get rid of your fear of flying, you tried instead to make room for it? One way to make room for it, is to start by taking just 1 minute to notice your fear of flying when it shows up. For example, where in your body do you feel the anxiety the strongest? A lot of my clients say their chest or their stomach. Wherever you feel it, just close your eyes for 60 seconds and simply focus on that part of your body. If your mind wanders, that's normal. Just bring your attention back to that part of your body. And watch what happens.
(2) Focus on why you are flying.
-If you were to fly, what would be the reason? Would it be to conduct your work, visit loved ones, take a vacation? This is what flying is really about. Flying is a means to an end. So try to focus on the importance of the trip you are taking. That is what makes flying, with its accompanying anxiety and hassles, worthwhile.
(3) Take a trip while carrying your baggage.
-In summary, think of flying with this metaphor: Flying is something that takes you in important directions (e.g, getting important work done). And as you take that journey, you are carrying "baggage" (e.g., scary thoughts) with you.
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