Quark Expeditions LHS lock up image
Quark Expeditions RHS lock up image
Home Travel Inspiration

#TRAVELHACKS: How to overcome a fear of flying (Aviophobia)

Did you know? One in four Australians has a fear of flying, which can be caused by a previous traumatic flight experience or a combination of factors such as stress, anxiety or feeling a loss of control.

Did you know? One in four Australians has a fear of flying, which can be caused by a previous traumatic flight experience or a combination of factors such as stress, anxiety or feeling a loss of control.

The official term is: “Aviophobia”.

Even though aircraft have never been more technologically advanced and safer to fly on, and are designed to withstand severe turbulence and multiple simultaneous lightning strikes, it still doesn’t help fearful fliers to overcome their fear of flying.

Passengers also have nothing to worry about when it comes to the professional experience of pilots. Airline captains typically have well over 4,000 hours of flying experience and are audited every four to six months in order to keep their licence.

“What most people don’t realise is that turbulence during flights is actually avoided more for comfort rather than safety,” says Ben Evans, Co-owner of Flight Experience Sydney“Turbulence is like ‘waves of air’ that an aircraft passes through, similar to riding a boat on choppy water.”

So, to help others overcome their fear of flying, Ben Evans, Co-owner of Flight Experience Sydney shares his top tips.


1. Breathing techniques

Probably a last resort

Probably a last resort

As anxiety increases, your breathing may get shallow. Learn to control your breathing and even try a meditative breathing exercise to relax.

When you’re in the boarding area of the airport or sitting on the plane, close your eyes and start breathing slowly and deeply in for four counts and out for eight counts. Focus on expanding your lungs and stomach to feel the full effects of deep breathing. Focused, deep breathing is an instant stress reliever.

To increase focus, listen to white noise or nature sounds to help block out the hassle of passengers around you and the ambient noise of the plane.


2. Progressive Muscle Relaxation



Progressive Muscle Relaxation (PMR) requires more time than deep breathing but its effect can be quite powerful.

During PMR you will feel tense but you will also relax small groups of muscles, one-by-one.

The process will teach you to recognise what tension feels like and practice releasing that tension from your muscles. During the flight, sit in a comfortable position. Beginning with your feet, notice how your muscles feel.

Tightly tense the muscles in your feet by curling your toes and hold that tension for 5-10 seconds.

Then, release the tension from your feet and let them loosen up.

Notice the difference between the two.

Repeat the cycle of tensing and relaxing each group of muscles, practising on the following groups of muscles including legs, pelvis, stomach, chest, back, arms, hands, neck and face.”


3. Cognitive Behavioural Therapy


“Cognitive Behavioural Therapy (CBT) it is a form of desensitisation or exposure therapy. It is a way of dealing with negative feelings.

Essentially it’s not events that upset you, but the meaning that you give to those events. It’s important to change the way you think about the things that make you fearful.

More easily said than done, a good way to approach this is to learn how to identify and challenge negative thoughts with realistic ones. Some questions that you can ask yourself include what evidence do I have for and against my thoughts? Is there another way to think about this situation?

Is the way I’m thinking helpful? Eventually, your unrealistic thoughts will be replaced by accurate thoughts, leading you to feel less fearful.”


4. Skip alcohol and caffeine

Just say no. Pic: British Airways

Alcohol tends to be the first thing people think about consuming to alleviate anxiety about flying. Don’t give into temptation!

Even though it might be fun to fly with a buzz, it is easy to overdo when you are already a bit nervous. For those prone to panic attacks, they should also skip caffeine on days they are flying.

Caffeine increases the heart rate, making it more likely that you will have a panic attack when faced with a situation that already makes you anxious. An alternative to alcohol or caffeine is chamomile tea. It relaxes your entire body. You can even bring a few tea bags in carry-on and ask a flight attendant for hot water to make your tea on board.


5. Stay focused, but not too vigilant


Don’t distract yourself from the flying experience, but rather take it in and remind yourself about the safety of the environment you are in.

You could even engage in the enjoyable components such as in-flight entertainment and some refreshments.

Remember that every flight provides you with the opportunity to make the next one easier.

Your goal is to retrain your brain to become less sensitised to the triggers that set you off.

Happy flying.

Do you have a fear of flying? What tips to do you have to add to the list to make being up in the air easier?