The strangest advice against the fear of flying actually has a scientific explanation – Life

The news in recent months has not been kind to nervous travelers. Reports of extreme turbulence and doors opening mid-flight add to the discomfort, especially if you’re among the estimated five percent of people who suffer from aerophobia, reports N1.rs.

As the summer vacation season approaches, those who are afraid of flying are already mentally preparing for the trip. The BBC reports that almost two million flights to and from the United Kingdom were recorded in 2023 and that only a small number of them had serious technical failures or worse, writes Science Focus.

But what is a phobia if not a complete departure from logic?

“The brain has a tendency to overestimate the risk when we are about something.” anxious“, says Professor Robert Bohr, director of the Center for Aviation Psychology, practical psychologist and member of the British Psychological Society.

“It makes the risk more tangible and real, but it doesn’t make it more likely to happen. You’re much more likely to be killed by a donkey than to be killed in a plane crash.”

If that’s not good enough news, Bohr says the fear of flying is very treatable. He should know that. As well as being a pilot and advisor to the Royal Air Force, he specializes in helping people overcome their fear of flying.

“For anyone who has a fear of flying, it manifests itself in the same way: ‘I don’t want to be on a plane, thank you,'” he says. “But the causes and triggers are often very different.”

Some fear heights, others fear loss of control or claustrophobia. Some people already have anxiety issues, and flying is just one of the triggers. Whatever the cause, Bor says it’s important to deal with the specific problem, but also that there are techniques that help most nervous travelers.

“Don’t wait to get on the plane,” Bohr advises. “Equip yourself in advance with cognitive and behavioral tools.”

The first step is to challenge your fears with knowledge. Understanding the sounds and movements a plane makes in flight makes them less scary. Be aware that the pilot will reduce engine thrust shortly after takeoff. Look at the flight plan in advance so you know that the plane is turning after takeoff to go to Budapest, not because something is wrong.

“Technical explanations are very useful,” says Bohr. A good way to think about turbulence is to think of an airplane as a blueberry in jello. When the jelly is moved, the blueberry is also moved, but it does not sink to the bottom of the container or get damaged.

Bohr adds that behavioral techniques may be even more effective in reducing anxiety during air travel. The first is breathing.

“If we change the way we breathe, we better control the amount of oxygen available to us, which slows the heart down. Breathe in slowly and exhale slowly for five to seven seconds, expelling any remaining air.” It physically calms the body.

Next, squeeze your butt. Seriously.

This technique is called progressive muscle relaxation, and performing the exercise with the glutes is especially useful during the summer.

“Nobody can see you do it,” Bohr says. “Squeeze your glutes hard for five seconds, then relax for five seconds. This takes control of the central nervous system, which sends signals to the whole body to tense up. When something that was unconscious becomes a conscious action, the body stops sending those messages.”

There is another trick

“Put out your middle finger—the naughty one—and tap it as fast as you can while keeping the rest of your fingers still. It uses up a huge amount of brain energy and distracts from worrying thoughts. Your brain literally can’t worry about flying at the same time.”

In extreme cases, a doctor may prescribe medication to help people stay calm. Airlines also organize courses to overcome the fear of flying, and virtual reality therapy can be tried.

Bor says that a combination of all these techniques usually produces results.

“You may never love flying, but the fear will ease. Every time you get better at flying, you’re sending a message to your brain—actually, this won’t beat me.”