According to experts, one of the best ways to overcome a fear of flying is to make it routine by going on airplanes routinely. But due to the COVID-19 pandemic, most of us spent a year (or more) grounded. A return to the so-called friendly skies can bring on more angst after a long break—not to mention reports of unruly passengers over wearing masks on board, which remains a federal law for the time being.
So if you have an upcoming trip planned and are feeling jittery, Ontario Center for Rehabilitation and Nursing has a look at four ways that you can regain your grip on a fear of flying.
- Therapy
Therapy is an option if you want to seek professional help to work through your anxiety. A common technique is cognitive behavior therapy (CBT), where you are guided through a process that identifies and understands the fear and then changes thinking and behavior patterns through similar actions that might seem scary, such as standing on a roof or crossing a long bridge.
- Be Aware of Your Triggers
What begins a panicked feeling is different for everyone. For some, it’s arriving to the airport or even just buying a ticket because they know they’ll be flying soon. For others, it might be packed in with strangers, the takeoff, landing, or turbulence. Whatever it is, know when you will feel anxious, acknowledge it, and talk yourself through it in a reasonable way.
- Breathing Exercises
When you start to get jittery, taking long breaths in through your nose, pausing for a few seconds, then exhaling slowly out of your mouth can keep your system calm and regulated. Repeating this process for as little as a minute can reset your system.
- Be Armed With Distractions
Load your phone or tablet with a light-hearted podcast or movie you enjoy, or bring some easy reading, crossword puzzles, or an adult coloring book. Experts say one alcoholic drink might take the edge off, but be careful not to overdo it. Same goes for if you’re prescribed medication to handle your anxiety. Be aware of the side effects, especially if they make you drowsy or unsteady long after the plane lands.
To learn more about Ontario Center for Rehabilitation and Nursing and all of the services they offer, visit http://ontario-center.facilities.centershealthcare.org.
