Carlos Solis
News about rare or severe technical glitches on a flight can spike your anxiety. “When we worry, the brain tends to overestimate risk,” says Professor Robert Bor, director of the Center for Aviation Psychology. “That makes a threat feel more immediate, but it doesn’t mean it’s actually more likely. You’re probably more likely to be killed by a donkey than in a plane crash.”
Prepare ahead: knowledge reduces fear
Bor recommends not waiting until you’re on the plane. One of the simplest—and most effective—things you can do is learn what happens during a flight.
Explaining the sounds and movements of an aircraft makes them less scary. Understand, for example, that the pilot will reduce thrust a bit after takeoff, and that a slight bank just after liftoff usually means the plane is turning toward its destination—not that something has gone wrong.
Picture a plane in the air like a blueberry suspended in gelatin. When the gelatin wobbles, the blueberry moves, but it doesn’t fall to the bottom or get crushed. That simple image helps reframe turbulence.
Techniques that actually help
Beyond knowledge, Bor recommends simple, practical techniques you can use on the plane. Those techniques target the body and, through the body, change how anxiety feels.
- Breathe slowly. Change your breathing rhythm to control how much oxygen you take in and to slow your heart rate. Inhale slowly for five to seven seconds, then exhale slowly, letting out the last bit of air. This produces a physical calming effect.
- Clench your glutes. This is part of progressive muscle relaxation, and the glute muscles are easy to tense discreetly while seated. Squeeze your glutes hard for five seconds, then relax for five seconds. When you turn unconscious tension into a deliberate action, your body stops sending a general alarm signal.
- Tap rapidly with your middle finger. Tap your middle finger as fast as you can while keeping the other fingers still. That action demands a lot of attention from the brain, so it pulls focus away from anxious thoughts. Your brain can’t intensely worry and coordinate that fine motor task at the same time.
When outside help helps
In more severe cases, a doctor can prescribe medication to reduce panic. Some airlines run courses for people with a fear of flying, and virtual reality therapy is also available—any of these can help.
Bor emphasizes that combining knowledge with behavioral techniques delivers the best results. “You may never love flying, but the fear will start to fade. Every successful flight sends your brain the message: this won’t defeat me,” he says.
Based on material from BBC Science Focus
