Overcoming fear of flying? This is how meditation can help

What is fear of flying?

Fear of flying, also known as aviophobia, is an intense fear or phobia of flying. Some people get sweaty hands at the mere thought of flying and therefore never step into a cabin. Others experience fear only once they are actually on board, making the flight anything but pleasant.

The symptoms of fear of flying can vary widely: from mild anxiety to severe panic attacks. People with fear of flying often experience:

• Heart palpitations
• Excessive sweating
• Trembling
• Shortness of breath
• Feelings of loss of control
• Tension in the body, such as tense muscles or abdominal pain
• Negative thoughts, such as: "What if the plane crashes?

5 tips that help with fear of flying

Meditation and mindfulness exercises help with fear of flying by reducing stress, allowing you to focus on the present moment and giving you a sense of control and relaxation. Try the following tips for fear of flying:

Before the flight

1. Talk about it

Seek support from others who understand what you are going through. It can help tremendously to talk to a professional, such as a psychologist who specializes in anxiety disorders, or to peers who have experienced similar fears.

2. Accept your anxiety

Anxiety is a very normal emotion, and there is no need to ignore it. Acknowledge that you have anxiety. Don't try to fight the anxiety, but try to embrace it (as crazy as it sounds) and have faith that it will subside on its own.

3.Meditate before flight

If you are already stressed about going out, anxiety can quickly increase. Therefore, relax the night or morning before with simple relaxation exercises to stay calm, such as this one or this one. In addition, it helps to practice mindfulness and meditation daily, not just right before or during a flight. By practicing regularly, you become more familiar with the techniques and can apply them in different situations.

During the flight

4.Breathing techniques

Learn simple breathing techniques that you can use when you feel anxiety coming on. Just by breathing in slowly through your nose, holding your breath briefly, and exhaling slowly through your mouth, you can calm your nervous system and let the anxiety subside. For example, try this anti-stress breathing when you feel anxiety rising.

5. use affirmations

Affirmations can help you calm your mind on the run. By repeating positive affirmations, you can shift the focus from your anxiety to calming, uplifting thoughts. Listen to the affirmations with headphones or earbuds and repeat them in your mind, such as during takeoff or landing.

Why meditation for fear of flying?

Meditation is a proven technique that can help reduce feelings of anxiety. By focusing on your breathing and bodily sensations, meditation reduces brooding thoughts and stress, reducing anxiety reactions. In addition, regular meditation strengthens the parts of the brain involved in emotion regulation, allowing you to better cope with stressful situations.

• Awareness
  By practicing mindfulness, you can learn to notice your thoughts and feelings without becoming overwhelmed by them. This allows you to perceive negative thoughts about flying without them affecting your behavior.
  
  
• Relaxation
  Meditation helps activate the parasympathetic nervous system, which provides a sense of calm and relaxation. This is especially helpful when you are anxious in stressful situations, such as during takeoff or moments of turbulence.
  
  
• Changing reaction to anxiety
  Regular meditation strengthens brain areas involved in emotion regulation and stress resilience. This makes it easier to remain calm during challenging situations, such as when you are on an airplane.
  
  
• Increased self-acceptance
  Mindfulness also helps you not suppress emotions such as anxiety, but accept them without judgment. This makes it easier to deal with fear of flying without judging yourself for your (fear) feelings.

What does science say?

Scientific studies support the idea that regular meditation has significant benefits for dealing with anxiety, including fear of flying. Research shows that meditation strengthens brain areas involved in emotion regulation and stress resilience. These areas help you stay calm during stressful situations (source).

In addition, mindfulness and meditation techniques have been shown to reduce stress and anxiety by teaching you to experience emotions in a calm manner. Instead of reacting impulsively, you acknowledge these feelings without becoming overwhelmed. This gives you more control over your fears and helps you cope better with stressful situations (source).