If you’re concerned about a mid-air plane crash and want to stay composed during your flight, here are five suggestions to help reduce anxiety while traveling:
1. Educate yourself: Learn more about aviation safety.
2. Distract yourself: Engage with activities like reading or listening to music.
3. Practice relaxation techniques: Try deep breathing exercises or meditation.
4. Talk it out: Share your concerns with friends or family members.
5. Seek professional advice: Consider consulting a therapist for additional support.

I’ve always been a anxious flyer. From the moment I sit down in my designated seat on the aircraft, I put my headphones on and keep my eyes tightly closed to block out the noise of the plane as it takes off.

This strategy typically succeeds, but with
The recent deadly mid-air crash at Ronald Reagan Washington National Airport
in the U.S. state of Virginia, followed by an
an air ambulance accident in Philadelphia, which is in Pennsylvania
And the emergency evacuation of a plane in Houston, Texas, following an engine fire, has sent my anxiety through the roof.

Studies indicate that as much as 40 percent of Americans experience some level of fear about flying. Considering the recent series of events, specialists believe it’s quite normal for individuals who already have flight-related worries to be feeling even more uneasy than typical.

Are you looking for insights into the most significant issues and developments globally? Find your answers here.
SCMP Knowledge
Our latest platform features handpicked content including explainers, FAQs, analyses, and infographics, all provided by our acclaimed team.

As far as an anxious mind is concerned, the likelihood of something occurring isn’t as significant,” explains Andrea Bonior, a teaching professor at Georgetown University’s Department of Psychology in Washington. “An anxious mind tends to be captivated by the dire consequences involved.

Therefore, what’s the best way to handle your upcoming flight? Consider these five suggestions to calm your nerves before departure.

1. Know the facts

Even with all the recent news stories, the saying “your odds of passing away in an automobile trip to the airport exceed your chances of perishing during a commercial airline journey” still holds. Experts confirm that flying commercially is one of the safest modes of transportation for travelers.

Martin O’Loughlin, who serves as both the president and chief operating officer at Cornerstone Aviation—a flight school located in the U.S. state of Utah—states that one of a pilot’s greatest fears revolves around mid-air collisions.

However, he emphasizes that mid-air collisions receive extensive coverage mainly due to their rarity.

Almost invariably, the design of the airspace along with the associated regulations plays a crucial role.
the [US Federal Aviation Administration]
“Used for designing arrivals and departures, this system is really excellent,” remarks O’Loughlin, although he also recognizes that with an unprecedented number of aircraft in operation and a smaller workforce of air traffic controllers, the sector is facing significant challenges.

“Building an unbreachable barrier against our fears is truly difficult, yet you also don’t have to cling to these fears or keep dwelling on them,” he notes.

2. Visualise

Steven Siegel, who heads the Department of Psychiatry and Behavioral Sciences at the Keck School of Medicine of the University of Southern California, advises being truthful with oneself regarding whether one tends to be a pessimist or someone capable of adapting easily to unforeseen challenges.

If you belong to the latter group, thinking ahead about how you might feel when the seatbelt sign turns on during the flight could diminish your experience.
your anxiety
And assist you in being gentler with yourself when you experience anxiety, as Bonior suggests. Additionally, it tends to be more challenging to alleviate anxiety during an intense anxious episode.

Apart from visualization techniques, consider incorporating calming tools like fidget spinners or
essential oils
. You could also download audio meditations or chants to help pass the time during your flight.

3. Slow your thoughts

Lauren Ng, an assistant professor of clinical psychology at the University of California, Los Angeles, suggests that anxiety can manifest partly as a physical feeling.

For instance, thoughts can result in physical reactions like shaky hands. This may subsequently prompt actions such as
avoidance
This is how you end up with emotions such as fear.

To interrupt the initial phase of this process, attempt to stop the mental cycle spinning in your mind. Subsequently, if you possess a logical mindset, you might reflect upon the realities involved. Ponder: what specific notion is fueling this anxiety? Is this idea truly accurate?

If logical thinking isn’t quite your forte, consider embracing mindfulness instead. This involves staying present and attentive to your thoughts without getting attached to them, simply allowing them to drift away.

Mindfulness might appear as meditation.
Or meditation depending on the individual. The concept is to acknowledge that the fear exists but not to dwell on or cling to it.

4. Label your emotions

A study conducted in 2018 on individuals suffering from flight-related stress revealed that naming their emotions helped reduce their anxiety levels. Rather than allowing a surge of fear to overcome them, participants were encouraged to articulate their sentiments.

Besides identifying your feelings, specialists suggest sharing them as well. Indeed, you should talk to the person next to you. Simply connecting with someone else instead of keeping your worries inside can provide significant relief.

5. Unclench

Anxiety and nervous thoughts may appear physically through symptoms like clammy hands or shaky legs. Should reassuring yourself about the safety of airplanes provide little relief, you could alleviate your concerns by addressing the physical sensations associated with panic, according to Ng.

Reverse your actions to help your body unwind. You could begin by relaxing your hold on the armrests of your chair.

Experts suggest that breathwork is an excellent method to soothe the body.

Emiliana Simon-Thomas, who leads scientific affairs at the Greater Good Science Center at the University of California, Berkeley, mentions that numerous techniques can be utilized, but she emphasizes focusing on exhaling for a longer duration than inhaling, as this has been shown to induce a more relaxed bodily state.

In conclusion, you can immerse yourself in a book, film, or game. Consider these not just diversions but rather experiences that provide pleasure.

A crucial part of reducing anxiety involves ceasing the battle against it, according to Alissa Jerud, who is a clinical assistant professor at the University of Pennsylvania.

Jerud compares this exposure technique to running: initially, your muscles may experience significant discomfort and you could feel quite drained. However, with consistency, you’ll find yourself capable of covering greater distances at quicker speeds.

Gradually, flying might become as routine for you as strolling down to the local convenience store.

Karla Marie Sanford

LFHCK a.k.a LiFeHaCK