Disclaimer: On this website, I reference therapeutic approaches like cognitive and exposure therapy for informational and resource purposes only to help manage fear of flying, not as medical advice, and please note these methods are not discussed on my Instagram; always consult a licensed healthcare professional for diagnosis or treatment.
Cognitive Behavioral Therapy
Cognitive Behavioral Therapy (CBT) is a proven way to help people overcome the fear of flying. It focuses on the negative thoughts and beliefs that cause anxiety about flying. With the help of a therapist, individuals learn to recognize unhelpful thoughts like “The plane will crash” or “Flying is always dangerous.” These thoughts are then challenged and replaced with more realistic, calming ones, which helps reduce fear and worry.
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CBT also teaches useful skills to manage the physical symptoms of anxiety. People learn techniques like deep breathing, muscle relaxation, and mindfulness to calm their bodies during stressful moments on a flight. These tools help reduce tension and make it easier to stay relaxed during takeoff, turbulence, or landing.
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Another key part of CBT is gradual exposure. This means slowly facing situations related to flying in small steps, such as thinking about flying, watching planes, visiting an airport, and eventually taking short flights. As people get more used to each step, their confidence grows, and their fear starts to fade. Over time, CBT helps individuals feel more in control and better prepared to fly without fear.
Exposure therapy
Exposure therapy is a type of therapy that helps people face and overcome their fears safely and gradually. For someone afraid of flying, it starts with small steps, like looking at pictures of planes or watching videos of takeoffs and landings. Once they feel more comfortable, they might go to an airport to see and hear real planes. The next steps could include sitting in a plane that doesn’t move, trying a flight simulator, and eventually going on a short real flight.
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As the person goes through these steps without anything bad happening, like a crash, their fear starts to go away. Over time, their brain learns that flying isn’t as scary as they thought, and they start to feel calmer about it.
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Besides lowering anxiety, exposure therapy also helps people feel more confident and better able to handle their fear. Therapists often combine it with relaxation techniques and ways to change negative thoughts, making flying feel safer and more manageable.