The recent Air India plane crash, which claimed over 270 lives, is understandably stoking fears of flying for many. Understanding and addressing aerophobia, or the fear of flying, is more crucial than ever.
Recent aviation tragedies can substantially heighten anxiety in those already prone to aerophobia.
- News of plane crashes can trigger and reinforce fear of flying.
- Experts recommend various coping strategies, including cognitive restructuring and relaxation techniques.
- Aviation safety has improved significantly over the years.
if you’re one of the many people who suffer from the fear of flying, the recent news of plane crashes can be a especially difficult trigger, perhaps exacerbating existing anxieties.
“For people with aerophobia, or fear of flying, news of a plane crash can certainly trigger and reinforce an already heightened sense of vulnerability,” says Dr.Gary Small, chair of psychiatry at Hackensack University Medical Center and author of more than a dozen books on mental health.
“When a crash makes headlines, it can feel like proof that their fear is justified, even if the event is incredibly rare,” says Small.
Pro Tip: Download a flight tracking app before your trip. Monitoring the flight path and knowing the plane is on course can ease anxiety during the journey.
Aviation experts note that flying continues to be among the safest modes of transportation and has been steadily improving. Massachusetts Institute of Technology researchers noted in a report last year that the risk of dying from commercial air travel was 1 per every 13.7 million passenger boardings globally in the 2018-2022 period.
“Even with recent high-profile aviation accidents, it is indeed meaningful to remember that accidents are extremely rare. There were 40.6 million flights in 2024 and seven fatal accidents. Moreover, the long-term story of aviation safety is one of continuous improvement. A decade ago, the five-year average (2011-2015) was one accident for every 456,000 flights. Today, the five-year average (2020-2024) is one accident for every 810,000 flights. That improvement is because we know that every fatality is one too many. We honor the memory of every life lost in an aviation accident with our deepest sympathies and ever greater resolve to make flying even safer. And for that, the accumulation of safety data, including the 2024 safety report, is our most powerful tool,” says Willie Walsh, International Air Transport Association’s Director General.
Did You Know? Many airlines offer courses specifically designed to help people overcome their fear of flying.These courses ofen include sessions with pilots, mechanics, and therapists.
Coping Strategies: Managing Fear of Flying
Dr.Small suggests several strategies for managing this fear, particularly during times of heightened anxiety. “I encourage people to take breaks from media coverage, focus on what’s within their control, and use grounding techniques. Therapy-especially cognitive behavioural therapy-can help reframe fearful thoughts, and in some cases, medication can offer additional support during high-anxiety moments,” he says.
To cope with the fear of flying, Hackensack meridian Health mental health experts also advise:
Cognitive Restructuring: Gently challenge irrational beliefs about the dangers of flying by replacing such beliefs with factual information about flying. Redirect your negative thoughts to focus on positive things, such as what you are looking forward to when you reach your destination. Also,avoid “doomscrolling” or immersing yourself in news about crashes.
Relaxation Techniques: Deep breathing is a highly efficient tool to manage fear and anxiety. Deep breathing slows down our body’s stress response system and evokes a sense of peace and calm. Practice deep breathing and saying soothing words, such as calm or peace to yourself during the flight.
Cope Ahead: Mentally visualise yourself on the aeroplane ahead of time. Picture yourself feeling comfortable and relaxed. The more detailed the image,the better. Picture what you will be doing as you feel relaxed, perhaps reading a book or drifting off to sleep. Imagine the feelings of the aeroplane landing and you exiting the plane.
Distraction: Distraction is a great tool to use when the mind generates a lot of worrisome, unhelpful thoughts. When our mind is stuck in the worry loop, it is indeed best to break the cycle by focusing on anything other than the anxiety-provoking thoughts. This can include simple mental exercises such as counting backwards in your head, crossword puzzles, counting items around you, etc.
Support: Rely on a trusted travel companion to come with you on the flight. Be honest about your fears and share what you think may be helpful for you if you start to feel afraid.
Gradual exposure: Begin with shorter, manageable flights or engage in a simulated aeroplane flight experience, which will gradually expose yourself to the experience of flying, desensitising your fear response over time.
Seek professional help: Seek help from a therapist trained in evidence-based treatments, such as Cognitive Behavior Therapy or Exposure Therapy, to overcome anxiety and fears associated with flying.
Unpacking Aerophobia: Exploring the Science Behind the Fear
Understanding the root causes of aerophobia, or the fear of flying, can be a crucial step in managing it.While the recent plane crash understandably heightens anxieties, it’s vital to remember that a deeper dive into the science of fear can provide valuable insights. Knowing the “why” behind your anxieties can be an instrumental part of the “how” of coping.
Aerophobia isn’t a simple phobia; it’s a complex interplay of psychological and physiological factors. it can manifest as a distinct anxiety disorder or co-occur with other conditions like panic disorder or generalized anxiety disorder [[1]]. For individuals, this fear stems often from a combination of factors like:
- Learned Experiences: Traumatic experiences, either personal or witnessed, can create strong associations between flying and danger. Fear can be conditioned after experiencing or witnessing an accident.
- Data & Media: News coverage, fictional portrayals, and even casual conversations can amplify fear. Overexposure to negative information, like reporting of plane crashes, can be particularly triggering.
- Lack of Control: the feeling of being confined and unable to control the situation is a strong trigger for some. being at the mercy of pilots and mechanics can feel daunting.
- Claustrophobia: The enclosed space of an airplane can activate those with claustrophobia.
- Height & Turbulence Anxiety: The perception of the plane being high in the air and the unpredictable nature of turbulence may also spark fear.
The physiological component of aerophobia activates the body’s “fight-or-flight” response. This involves:
- Increased Heart Rate and Respiration: The body prepares for action by elevating heart rate and breathing.
- Muscle tension: Muscles tense,ready for potential danger.
- Release of Stress hormones: Adrenaline and cortisol flood the system, contributing to feelings of panic and unease.
Recognizing these underlying factors empowers people to address their fear more effectively.
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