How to get over fear of flying

Lots of people are afraid of flying, and it isn't a weakness. The good news: most people learn to manage the feeling with small steps.

Where does the fear come from?

Fear of flying is usually a mix of things: not being in control, being in a closed space, height, and most of all the unknown. You hear a sound and don't know what it is, so the mind fills the gap with the worst. That's why the first step is information.

Before you fly

• Get to know your flight. Find out how long it is, which aircraft you'll fly, and where on the route it might get a little bumpy.
• Rehearse the order of the flight. Gate, boarding, engine start, takeoff, cruise, descent, landing. Knowing the sequence makes the real day feel familiar.
• Learn how a plane flies. Knowing how the wing carries the aircraft, what turbulence is and who's in the cockpit turns a feeling into knowledge.
• Go easy on coffee and look after your sleep. A tired, caffeinated body feels nerves more strongly.

At the airport

• Arrive early; rushing feeds anxiety.
• Watch the planes from the gate window. Every one that lands and takes off is part of an ordinary day's work.
• You can tell the cabin crew it's your first flight or that you're nervous. A couple of words from them often helps.

On board

• Breathe: in for 4 seconds, out for 6. A longer out-breath calms the body.
• Give your attention a job: a spoken guide, an easy game, a film or music.
• Know the sounds: the “thunk” after takeoff is the landing gear folding away; the engines getting quieter is a normal stage of the climb.
• Break up the time: instead of “3 hours”, think “10 minutes to takeoff, then cruise”.

Every flight makes the next one easier

Each flight you finish tells your brain “I did this”. Starting with short flights and noting how each one went builds that confidence.

When to talk to a professional

If the fear keeps you from flying altogether, or affects your sleep and days long before a trip, talking to a psychologist or psychiatrist helps a lot. Approaches such as cognitive behavioural therapy are often used for fear of flying. SafeSkies is a comfort and information tool; it doesn't replace medical treatment.