Flying by plane is one of the fastest and most convenient ways to travel, but for many people they are associated with severe stress and fear. Aerophobia – the fear of flying – is a common problem faced by millions of people around the world. Fortunately, there are effective methods that can help you deal with this fear. In this text, we will look at various relaxation techniques that can make flying much easier for aerophobes.
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Before moving on to practical techniques, it is important to understand the nature of aerophobia. Fear of flying can have various causes, including fear of heights, confined spaces, turbulence, or loss of control. For some people, aerophobia can be caused by traumatic flight-related events. Regardless of the reasons, the fear of flying can be so strong that people begin to avoid air travel, which limits their freedom and opportunities.
One of the key aspects of dealing with aerophobia is the
ability to relax. Relaxation helps to reduce stress, anxiety and fear, making flying more comfortable.
There are many relaxation techniques that can be used immediately before the flight, during landing and
even during the flight itself.
Repeat this cycle for several minutes. Square breathing helps
to focus on breathing, distracting from anxious thoughts, and promotes deep relaxation.
This
technique involves consistent tension and relaxation of various muscle groups. Start with the legs and
gradually move up the body, lingering on each muscle group. This helps to relieve physical tension and
improve overall health.
During the flight, try to use visualization techniques. Close your eyes and imagine a calm and safe place where you feel comfortable and protected. It can be a beach, a forest, mountains or any other place that evokes positive emotions in you. Try to focus on the details: sounds, smells, sensations. This will help to distract from disturbing thoughts and create an inner sense of security.
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1. Sit comfortably. Find a comfortable
place where you can relax. It is best to sit up straight, put your feet on the floor, and
put your hands on your knees.
2. Inhale. Inhale slowly through your nose, counting to four. Feel the air filling your
lungs.
3. Holding your breath. Hold your breath on the count of four. Try to stay
relaxed.
4. Exhale. Exhale slowly through your mouth, counting to four. Feel how your body
relaxes.
5. Holding your breath after exhaling. Hold your breath for a count of four before the next breath.
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1. Preparing for the flight. Familiarize
yourself with the route in advance, find out about the weather conditions and airport
features. This will help reduce the level of uncertainty and anxiety.
2. Location selection. Try to choose a place in the front of the plane or by the window
where you will feel more comfortable.
3. Communication with the crew. Feel free to tell the flight attendants about your
aerophobia. They can offer additional help and support.
4. Distractions. Bring a book, a tablet with movies or music to distract yourself during
the flight.
5. Healthy lifestyle. Regular exercise, a healthy diet and adequate sleep help to improve overall health and cope with stress.