What to Do During a Flight for Those with a Fear of Flying

1. Deep Breathing and Relaxation Techniques:

• Take a Deep Breath: Relax by taking deep breaths during moments of panic. Breathe in deeply through your nose, hold for a few seconds, then breathe out slowly through your mouth. This technique can help slow your heart rate and promote relaxation.
• Relaxation Exercises: Practise muscle relaxation exercises. Tensing and then relaxing the muscles in your body one by one can help reduce tension.

2. Distracting Yourself:

• Entertainment Options: Read a book, watch a film or listen to music to take your mind off things during the flight. You can make use of the in-flight entertainment systems.
• Light Activity: Keep yourself occupied with activities such as puzzles, games or drawing to keep your mind engaged.

3. Information and Safety:

• Communicating with the Flight Crew: Let the flight crew know your concerns. They can provide reassuring and informative explanations.
• Review Safety Information: Go over the safety instructions again. It can be reassuring to know that aeroplanes are designed to be safe and that trained staff are always there to help.

4. Positive Mental Approaches:

• Positive Visualisation: Think about the lovely places you’ll reach at the end of the flight or the enjoyable activities you’ll do. This can help you relax mentally.
• Realistic Thoughts: Remember that aeroplanes are extremely safe and that airlines maintain high standards of maintenance and safety.

5. Physical Comfort:

• Comfortable Clothing: Wear comfortable clothes and keep your seat in a comfortable position. Comfort during the flight can enhance your overall sense of calm.
• Water and Snacks: Drink plenty of water and have some light snacks. Not eating enough or being dehydrated can make you feel more anxious.

6. Social Support:

• Talk to the People Around You: Chatting with fellow passengers or friends can help distract you and help you relax.
• Support from the Cabin Crew: By speaking to the cabin crew, you can obtain information about the flight and ask them for suggestions to help you relax.

7. Professional Support:

• Consultation: Consider seeking professional support to manage your fear of flying. Speaking to a therapist or counsellor can help you overcome your fear.
• Medication: You can speak to your doctor to find out about any medication you might need to take before or during your flight.

These strategies can help you cope with your fear of flying. Be kind and patient with yourself; over time, overcoming this fear may become easier.