Aerophobia: Understanding the Fear of Flying

Symptoms

Here are some common signs of flying anxiety and Aerophobia:

• Feeling restless or panicky before or during a flight
• Sweating, shaking, or having chills
• Shortness of breath or a tight chest
• Racing heart or palpitations
• Upset stomach, nausea, or dizziness
• Feeling trapped or out of control

These symptoms can be so intense that people with a fear of flying avoid planes altogether.

How Aerophobia is Diagnosed

There is no blood test or scan to diagnose fear of flying. Instead, your doctor or therapist will ask about your symptoms.

They may ask questions like:

• How do you feel when you think about flying?
• Do you avoid flying at all costs?
• Have you ever had a panic attack on a flight?

These questions help them understand how serious your flying anxiety is and how it affects your life.

Screening Tools

Sometimes, therapists use questionnaires or anxiety tests to assess your flying anxiety.

These tests ask about your fears, how long you’ve felt them, and how they impact your daily life.

Cognitive Behavioral Therapy (CBT)

CBT is one of the most effective treatments for fear of flying. It helps you change the negative thoughts that fuel your flying anxiety.

A therapist will teach you how to:

• Challenge your fears of flying
• Replace scary thoughts with more balanced ones
• Build confidence before and during flights

Exposure Therapy

Exposure therapy helps you by letting you face your fears slowly.

For example, you can start by looking at pictures of planes. Then, you move to visiting an airport. Eventually, you’ll take a short flight with your therapist's support.

These days, exposure therapy virtual reality tools, such as computer simulations of flights, can also support this treatment.

This gradual exposure helps reduce flight anxiety over time.

Grounding Techniques

Grounding keeps you focused on the present instead of spiraling into "what ifs.” There are many grounding techniques you can use.

One popular grounding strategy is the 5-4-3-2-1 method. Here, you identify five things you can see, four things you can touch, and three things you can hear. Then, two things you can smell and one thing you can taste.

You can also hold a small object during the flight, such as a stone or soft cloth, to keep yourself grounded.

Group Therapy

Another option is taking a group therapy course for your fear of flying. These classes usually run for 2-3 days, mostly over a weekend, and are sometimes offered by airlines.

As part of the course, you may meet pilots, discuss airline safety, and even get a chance to board a plane.

Sometimes, just getting to know the process and environment better helps you be more comfortable.

Medication Options

Sometimes, doctors prescribe medications for flying phobia. These may include:

• Anti-anxiety medications
• Short-term sedatives for flights

Medication can’t cure Aerophobia, but it can help manage symptoms when flying.

Relaxation and Breathing Techniques

Breathing exercises and relaxation techniques can help calm flying-related anxiety.

Try these simple breathing exercises before and during flights:

• Breathe in slowly for four counts
• Hold for four counts
• Breathe out slowly for four counts
• Repeat until you feel calmer

Meditation apps like Headspace and Calm can be helpful when flying.