How to Manage Anxiety About Flying: Tips for Nervous Flyers

Overcoming Fear of Flying: Practical Strategies for Anxiety-Free Travel 

Has recent news stories regarding airplane crashes to employee lay-offs increased your flying anxiety? If so, you are not alone! Do not fret as we are here to help you handle the nerves and help in continuing to make your travel memories.

Anxiety About Flying Is Common: What to Do If You’re Anxious About Flying Right Now 

Flying anxiety is more common than you might think. In fact, Research shows up to 40% of people worldwide experience some level of fear or anxiety when it comes to air travel. Recent headlines of plane crashes and other frightening incidents can make it even harder to shake those nerves before your flight.

The Federal Aviation Administration (FAA) reports that approximately 45,000 commercial and private flights depart daily in the U.S., carrying 2.9 million passengers. The likelihood of dying in a plane crash is extremely rare, with odds of about 1 in 13.7 million—much smaller compared to the 1 in 95 chance of dying in a car accident.

But how can you manage this fear and still get to your destination safely? Here are some helpful tips for navigating anxiety when flying.

1. Accept Your Anxiety and Don’t Fight It
   The first step in managing flying anxiety is to accept it. Trying to fight anxiety can make it worse. Instead, commit to your decision to fly and allow your nerves to pass naturally. Remind yourself that this is a normal response, and it doesn’t mean something is wrong.

2. Focus on the Positive Aspects of Flying
   While it’s easy to get stuck in the fear of flying, it’s helpful to remind yourself why you’re taking the trip in the first place. Whether it’s visiting family, exploring new places, or advancing your career, air travel is often the gateway to experiences that bring meaning to our lives. Spend time reflecting on the positive aspects of flying and how it helps you achieve your goals, even if it means overcoming some anxiety along the way.
3. Cut Off Aviation-Related News
   One of the biggest stressors for anxious flyers can be the constant stream of news about aviation accidents. Try avoiding aviation-related news, especially in the weeks leading up to your flight. Too much information, especially negative headlines, can fuel your anxiety. If you can, gradually reduce your news consumption in the days leading up to your trip.
4. Calm Yourself Before Your Flight
   The more relaxed you can be on the day of your flight, the better. Try to avoid leaving everything until the last minute. If possible, get organized ahead of time and reduce any additional stressors like rushing through errands. For long trips, consider staying at a hotel near the airport to eliminate the stress of a long commute. When you’re at the airport, practice deep-breathing exercises or progressive muscle relaxation to keep your body and mind calm.
5. Remember Your Past Flying Experiences
   If you’re feeling anxious, reflect on your previous flights. Have you made it through safely every time? The more evidence you can gather about past positive experiences, the more you can challenge the negative thoughts that fuel your anxiety. Remind yourself that you’ve flown successfully before and that pilots and crew are highly trained professionals with extensive experience.
6. Avoid Triggers on Flight Day
   There are certain things you should avoid on the day of your flight that could increase your anxiety. Consider staying away from caffeine, alcohol, and illicit drugs, as these can heighten feelings of anxiety. Opt for water, juice, or a calming beverage instead, and give your body the best chance to stay calm.
7. Consider Medication If Necessary
   If your anxiety is severe, talking to your doctor about medication options may be helpful. Anti-anxiety medications can help reduce the intensity of your fears and allow for a smoother flight. Make sure to consult with a healthcare provider before using medication to ensure it’s safe for you.
8. Focus on the Present Moment
   Once you’re airborne, it can be helpful to focus on the present rather than worrying about future events or dwelling on past experiences. One trick is counting people around you—such as the men and women on the plane—because it engages your mind in a neutral task that takes you away from anxious thoughts. It’s a small shift, but it can make a big difference in how you feel.
9. Lean on Your Travel Companions for Support
   If you’re traveling with a loved one, lean on them for emotional support. Holding hands, talking through your worries, or simply sharing calming memories can help. If you’re traveling with someone who experiences anxiety, make their journey as smooth as possible by offering reassurance, keeping them distracted, and helping them feel as comfortable as possible.

Flying can be nerve-wracking for many people, but with the right strategies, you can manage your anxiety and arrive at your destination safely. From accepting your feelings to focusing on the positive, these tips can help you overcome the fear of flying and make the experience more manageable. Safe travels!

References:

https://www.sciencedirect.com/science/article/abs/pii/S1477893910001638?via%3Dihub

https://time.com/7221302/yes-flying-in-the-us-is-safe/

https://www.faa.gov/air_traffic/by_the_numbers

https://time.com/7258259/flying-anxiety-what-to-do/

Why To Support FFA & 4-H

Supporting FFA and 4-H helps young people develop skills for leadership, communication, and personal growth. These organizations also help youth learn about agriculture and prepare for careers in the field. 

Benefits of FFA and 4-H 

• Leadership: Learn how to take responsibility, set goals, and make decisions
• Communication: Build strong communication skills
• Resilience: Learn how to bounce back from challenges
• Professional development: Learn skills that help prepare for college and careers
• Character: Develop positive character traits like trustworthiness, respect, and responsibility
• Self-esteem: Increase self-esteem and confidence
• Agriculture knowledge: Learn how to grow food, raise animals, and fix things

Why support these organizations?

• To help young people become leaders in their communities 
• To help young people learn about agriculture and careers in the field 
• To help young people develop life skills that will benefit them throughout their lives 
• To help young people learn how to care for and show animals, animal husbandry

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