Understanding Your Fear

• Fearful flyers should work to increase their understanding in several areas. The first of these is to better understand the source of their fear.
  
  Is your fear related to a general fear of heights, the loss of control, or the confinement? Or do things like noises during flight, or turbulence increase your fear? Once these factors are understood, it is easier to deal with them individually.
  
  When your fears spring from external sources, like turbulence and noises, improving your understanding of aircraft and flying can help. There are many books on the fear of flying which deal with these issues in depth, such as "The Fearless Flier's Handbook: Learning to Beat the Fear of Flying with the Experts from the Qantas Clinic," by Debbie Seaman.
  
  Modern airplanes are built to withstand stresses well beyond what they are subjected to during flight. Engineers design aircraft to flex during flight. There is a pilot training video that shows a Boeing 747 with its wings dramatically bent; yet the aircraft maintains its structural integrity. The sounds caused by the aircraft flexing during turbulence are normal and expected.
  
  

Support

• You can find many levels of support that will help you deal with your fear or flying.
  
  As you board your flight, let the attendants and the passengers sitting around you know that you are a fearful flyer. They will be sensitive to your situation and their encouragement can help ease your fear. Also, discuss your fears with family and friends who have overcome their own fear of flying.
  
  If you feel you need even more outside support, connect with a local counseling group or therapist.
  
  

In-Flight Tips

• Keeping yourself distracted is one of the best tactics to use during the flight. Watch the movie, read a book or do a crossword puzzle. Also, listening to calming music can go a long way toward keeping your fears at bay.
  
  Sit near the front of the plane. Turbulence has a greater effect on the rear of the plane.
  
  Deep breathing is one of the best ways you can keep yourself calm and relaxed. Close your eyes as you breathe slowly and deeply, and relax each muscle group, starting at your toes and working your way up to your head. Don't wait until the flight to practice deep breathing relaxation techniques.
  
  

Alcohol and Drugs

• It is probably not a good idea to drink alcohol during the flight as it can sometimes have unexpected results. However, one drink prior to the flight might be a good idea. Occasionally doctors will prescribe medication for fearful flyers.
  
  Don't drink caffeinated drinks before you fly of during your flight. Not only do they tend to increase nervousness, they may prevent you from falling asleep---one of the best ways to deal with your fear or flying.
  
  

Visualization and Hypnosis

• Repeatedly visualizing your flight in the days and weeks before your trip may "desensitize" you to the situation and ease your fear. Also, some people learn self-hypnosis and use the technique to overcome their fear.