Airplanes first: why do so many people suffer from aerophobia and how can you deal with it yourself?

About 20% of people suffer from fear of flying and aerophobia. And most of them regularly fly on airplanes. For example, one of my acquaintances deliberately chooses places for recreation that can only be reached by land. And if he really wants to go to the other side of the world, he takes a lethal dose of tranquilizers before his flight. Disclaimer: We do not recommend doing this.

In general, it is normal to experience fear during a flight. Experts explain what happened by feeling completely helpless when one cannot control the situation in any way. And if during a car journey you can at least see the path he travels, then only endless clouds appear outside the window during a flight in an airplane.

We talked to experts from the You Talk psychological online help service about what aerophobia is, why it occurs, and how to deal with it.

What can cause aerophobia?

Aerophobia, like any other phobia, arises as a result of the combined action of three factors: biological, psychological and social, which also interact with each other, strengthening or weakening the contribution of each. The biological factor should be understood as the innate features of the nervous system from which a person is born: sensitivity to stimuli, strength and stability or instability of the nervous system, susceptibility to various situations and the development of mental processes. Psychological and social factors – the personality formed in the process of development of the individual, and the social environment that affects the process of its formation and human life in general.

Anxious people tend to do this the most. Anxiety can be the result of the above-mentioned factors or stress, as well as, for example, a depletion of the nervous system.

How does aerophobia manifest itself?

Fear is a normal reaction of the nervous system to a real threat and danger:

felt in the body: sweating, increased heart rate, muscle tension, nausea, tremor, etc.;

at the level of emotions: fear, anxiety, fear, panic, disgust, etc.;

at the level of thought: for example, “you have to run.”

It is perfectly normal to be afraid of a snarling dog running towards you – it can actually be life-threatening and is not a phobia at all.

Phobia is something else. Constant persistent fear up to panic attacks, although there is no real threat and there is evidence of the safety of the object. The person himself realizes that his fears are excessive, but he cannot do anything.

Fear of airplanes is already a phobia if it prevents you from finding a job, maintaining relationships, causing tension and avoidance, and worsening overall quality of life.

How do psychologists help fight air fear?

For this there is cognitive behavioral therapy – a very effective method of treating phobias. The specialist uses cognitive and behavioral techniques that help get rid of fear. Overcoming a phobia occurs through awareness of the person’s fear and gradual collision (exposure) with the object or situation that caused it.

The essence of exposure is that a person encounters an object of his fear, but according to a special cascade procedure, usually in the presence of a therapist. Very frustrating but very effective. But therapy takes time and is not just one or two meetings. But what should you do if you have to face an object of phobia too soon?

How can you help yourself while flying?

Use a sharp temperature difference. Run your hand under cold water, wash your face several times, or apply ice wrapped in a towel around the eyes and cheekbones. Why does it work? A sharp drop in temperature activates the parasympathetic nervous system, whose task is to suppress arousal (when we go to bed, we “turn on” and fall asleep).

Relaxation. Use relaxations that you are familiar with or, on the contrary, new – this is even better, because listening to an unfamiliar text it will be easier to divert attention to thoughts other than those that cause anxiety.

physical exercise for 20 minutes. Any physical activity you can use: squat, walk, run.

Breath. You can use the following principle: inhale for four, exhale for eight. Or choose another suitable calculation: It is important that the exhalation is longer than the inhalation. A simple breath hold will also be effective – you need to hold your breath for as long as you can, then inhale, exhale calmly and repeat.