Fear of flying (aerophobia) – causes, symptoms, and treatment

For many, flying is synonymous with vacation and relaxation, while for others, less fortunate, this form of transportation is a source of intense anxiety. The fear of flying affects nearly a third of the population. However, there are effective solutions to get rid of it and get the most out of travel. What is fear? Being afraid is useful since fear is the body’s warning system that warns us of potential danger. It occurs when the situation seems to get out of hand or when we believe that we no longer have any control. “Fear” can be defined as “a feeling of anguish experienced in the presence or thought of a danger, real or perceived, or of a threat.” Physiologically, fear comes down to a simple adrenaline rush. Its consequence is the increase in blood pressure and pulse so that you can run as quickly as possible in case of real danger. In addition, fear also helps stimulate the brain to find a solution to a problem or danger quickly. When we are afraid, all the senses are on alert to collect as much information as possible on the situation which generates the fear.

Understanding Phobias

A phobia is “a distressing and unjustified fear of a situation, an object or the accomplishment of an action.” Phobias are classified as anxiety disorders. When we talk of phobia, the fear that is felt is no longer physiological because it is not useful in the absence of danger. A phobia is a pathological fear that must be taken care of.

Types of Phobias

Phobias can be broadly categorized into three types:

1. Specific Phobias: These involve an intense fear of a specific object or situation, such as heights (acrophobia) or spiders (arachnophobia).
2. Social Phobia: Also known as social anxiety disorder, this involves a fear of social situations.
3. Agoraphobia: This is the fear of being in situations where escape might be difficult.

What is Aerophobia?

The fear of flying, also called aerophobia, is an unreasonable fear of flying. Anxiety arises when the patient learns of a planned plane trip. Although these individuals know that the plane is the safest form of transportation, the fear persists. It is difficult to know the precise cause(s) of the fear of flying. In some individuals, a history of difficult travel (turbulence or anxiety in other means of transport) is reported. In the majority of cases, there is no specific history. In contrast, the fear of flying is very frequently coupled with other transport phobias.

Common Triggers

• Turbulence: Experiencing turbulence during a flight can trigger or exacerbate the fear of flying.
• Claustrophobia: The confined space of an airplane can trigger anxiety in those with claustrophobia.
• Loss of Control: Not having control over the situation can be a significant trigger for many.

Aerophobia Symptoms

People with a fear of flying experience travel anticipation anxiety the moment they learn of a planned trip. This anxiety is more and more important as the day of departure approaches and reaches its peak in the hours before the flight. Frequently, patients experience insomnia the night before travel. The discomfort is significant during the journey to the airport.

Once on the plane, the anxiety varies depending on the flight conditions and the person in question. It can be intense throughout the flight and associated with panic attacks, or it can fluctuate with periods of lull. The aerophobic person is often hyper-vigilant throughout the flight. They pay attention to all environmental noises, especially those that might be disturbing. This discomfort can lead some people to avoid air travel altogether. It can also be the cause of a professional handicap for individuals who have to make professional trips as part of their job.

Physical Symptoms

• Increased Heart Rate: A common physiological response to anxiety.
• Sweating: Particularly of the palms.
• Shortness of Breath: Can occur during heightened fear.
• Trembling: A physical manifestation of anxiety.
• Nausea: Some may feel sick due to anxiety.

Psychological Symptoms

• Irrational Thoughts: Thoughts of disaster or catastrophic thinking.
• Impatience or Irritability: Often due to heightened stress levels.
• Inability to Concentrate: Focusing becomes hard when anxious.

Treatment for the Fear of Flying

The management of a fear of flying depends on the degree of disability associated with it. Some airlines offer practical training courses, which can be a great starting point for those looking to overcome their fear.

Psychological Interventions

1. Cognitive-Behavioral Therapy (CBT): This therapy involves gradually exposing the patient to the object or situation that triggers their fear until they can control their anxiety. Patients can get relief from their symptoms within a few sessions.
   • Example: A therapist may start by having a patient imagine being at an airport, then gradually work up to imagining the flight itself. Eventually, this may lead to a controlled experience on an actual plane.
2. Long-Term Analytical Therapy: If the patient wishes to do more in-depth work on themselves to discover the origin of their phobia and treat it in-depth, they can experiment with a longer analytical therapy.
3. Hypnotherapy: This can be used to access the subconscious mind and replace fear responses with relaxation responses.

Use of Medication

The use of drugs is rare in the management of phobias. Only one of them, social phobia, has recourse to it as a basic treatment. However, in the event of too great an impact on quality of life, it is possible to resort to anxiolytics.

• Anxiolytics: Generally benzodiazepines, are used for short-term relief. They should not be considered a long-term solution due to the risk of dependence.

Relaxation Techniques

As an alternative to medication, it is possible to use certain relaxation techniques. They are generally focused on breathing and muscle relaxation. The goal is to turn your mind away from the object of the anguish, either by clearing your thoughts or by creating reassuring thoughts. It’s advisable to carry out the first sessions with a qualified professional to learn the right behaviors that will effectively relieve anxiety. The exercises will then be perfectly doable alone if necessary.

• Deep Breathing Exercises: Practicing deep breathing can help calm the nervous system.
• Progressive Muscle Relaxation: This involves tensing and then slowly releasing each muscle group in the body.
• Visualization Techniques: Imagining a peaceful place or situation can help distract from fear.

Practical Tips for Flying

For those with a fear of flying, preparation is key. Here are some practical tips that can make the experience less stressful:

1. Arrive Early: Give yourself plenty of time to get through security and to your gate. Rushing can increase anxiety.
2. Choose Your Seat Wisely: Some people find sitting over the wings where there’s less turbulence to be helpful, while others prefer the aisle for easy access to the restroom.
3. Inform the Flight Crew: Letting the flight attendants know you’re anxious can be beneficial. They can provide reassurance and check in on you during the flight.
4. Stay Hydrated and Avoid Caffeine: Staying hydrated is important while flying, but caffeine can increase anxiety levels, so it’s best to avoid it.
5. Bring Distractions: Books, podcasts, or music can help keep your mind occupied.
6. Use Noise-Cancelling Headphones: These can help drown out unsettling noises and make the flight more comfortable.

Case Studies and Real-Life Examples

Case Study 1: John’s Journey

John, a 35-year-old software engineer, had avoided flights for years due to his intense fear of flying. With a promotion requiring regular travel, John sought help through cognitive-behavioral therapy. After six months of therapy, including gradual exposure exercises and relaxation techniques, John successfully boarded a flight to New York. He continues to travel for work, using breathing exercises learned in therapy to manage any residual anxiety.

Case Study 2: Sarah’s Story

Sarah, a 28-year-old marketing executive, experienced severe anxiety when flying, particularly during takeoff and landing. She opted for hypnotherapy to address her fear. Through guided sessions, she learned to visualize calming scenarios and reframe her thoughts about flying. Sarah now flies regularly for leisure, feeling more in control and less anxious.

Common Mistakes and How to Avoid Them

1. Ignoring the Problem: Pretending the fear doesn’t exist won’t make it go away. It’s important to acknowledge and address it.
2. Relying Solely on Alcohol: Some may turn to alcohol to calm nerves, but this can lead to dehydration and increased anxiety.
3. Overloading on Information: While being informed is good, obsessively researching potential issues can heighten anxiety.
4. Last-Minute Planning: Rushed preparations can increase stress levels. Plan ahead to avoid unnecessary anxiety.

Conclusion

Fear of flying, or aerophobia, is a common challenge that many people face, but it’s not insurmountable. With the right tools and support, individuals can manage and even overcome their fear. Whether through therapy, relaxation techniques, or practical preparations, taking proactive steps can transform flying from a dreaded ordeal into a manageable, even enjoyable, experience. Remember, you’re not alone in this journey, and seeking help is a courageous first step towards freedom from fear.