Tips for Nervous Flyers

TWENTY-FIVE YEARS ago, most of the people who feared flying had not actually flown on a plane. Today, many people who have flown or even fly regularly still suffer some kind of anxiety about flight.

If you're a frequent flier who is still frequently nervous, try these tips.

Preflight

Eat a nutritious or comforting meal before flight. If your blood sugar is low your body will be stressed and tired, adding to any anxiety you already have. Avoid stimulants such as coffee and colas, since the caffeine can make you jittery.

Recognize your anxiety or fear rather than denying it. It's natural to feel a little anxious when embarking on a new experience or going to unfamiliar places. Fear or anxiety does not translate as inevitable disaster.

Give yourself more time to get to the airport and more time to check in. Rushing will only increase your anxiety, and leaving everything to the last minute will only postpone it, letting it "spill over" to your flight. Instead, spread your anxiety over a longer period (this may sound silly, but it works). Consider "allowing yourself" to be nervous in the boarding lounge or terminal and move around to relieve your anxiety.

It might also help to watch the planes land and depart, or identify which type of plane you'll be on. Think of how many planes with passengers take off from this airport alone every day, every month, every year, without mishap.

Boarding

Some fear of flying experts recommend telling the flight staff upon boarding that you are an anxious flyer, or even going to the cockpit to briefly meet the captain. It can be comforting to know that the person piloting the plane and "controlling" your flight is more than a voice on the intercom.

Inflight

Although experts agree it's better to be aware during the flight, if you're one of those people with an overactive imagination, you might find occupying your mind effective. Use the headsets provided and listen to music, or bring aboard a magazine or book that contains lots of pictures. Or use your imagination to visualize a calming scene to keep your breathing deep and relaxed.

Loading up on alcohol is not an effective way to relax, since it gives you a feeling of loss of control.

Usually, people with active or paranoid imaginations are simply misinformed. One of the easiest ways to overcome your anxiety is knowledge. Find out more about airplanes and the activities that go on during a flight.

Learn how to identify the sound of the landing gear going up or down, the sound of the flaps moving, and the sound of the engines as the pilot reduces or applies more power. If you're curious about certain sounds or movements, ask a flight attendant.

Pilots often reduce power after takeoff (at about 1000 feet) because of noise abatement restrictions. Sometimes this gives you the sensation of falling or being suspended because the rate of climb of the plane is slower and the engines quieter. Become familiar with different aspects of the flight.

Understand that turbulence does not affect the plane. The plane is moving through air, and although you can't really see it, air is always moving. Think of the plane as "riding the airwaves" just like a boat rides the waves. Try not to resist any movement or your body may become rigid and tense.

Experts advise you to avoid "stonewalling" your anxiety or trying to pretend it's not there. On the contrary, pay attention to what you're feeling so that you either get used to a little anxiety and recognize it, or if it begins to build, you can apply techniques to alleviate it.

Landing

Although circling in the clouds may seem like flying blind, the circling is actually a well-controlled holding pattern. Planes are usually "stacked" with a vertical separation of 1000 feet and are monitored on radar. Pilots follow set procedures for landing and closely monitor their instruments. (That's more than we can say for most drivers.)

The most effective way to feel in control is to be informed and relaxed. You may not be "at the controls" when flying but the people who are, are professionals in a business closely monitored for safety.

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