Your palms sweat as you board the plane. Searching for your seat twists your stomach into a giant knot of dread. And then you have an entire flight to endure. Fortunately, if you're one of the estimated 25 million frightened flyers in the United States, there are ways to cope.
Nigel S., a 29-year-old vice president of a San Francisco public relations firm, was once a tranquil flyer. But when he reached his early twenties, a few "incredibly turbulent" flights and one troubled landing propelled him into a tailspin of terror.
"My fear never kept me from flying," he says, "but from the moment I bought my tickets I'd lie awake at night dreading the plane trip as if it were my own execution." Since Nigel logs in 35,000-50,000 miles of airtime a year, those anxious sleepless hours added up.
Refusing to let panic control his life, Nigel enrolled in a course at Boston's Institute for Psychology of Air Travel. One evening a week for ten weeks, he practiced breathing exercises and acupressure techniques. A commercial pilot explained turbulence, flight sounds, and passenger sensations such as a dropping feeling as the plane levels in the air. Group members supported each other through sharing and mutual encouragement.
Was the course worth it? Nigel says it's one of the best things he's ever done for himself. "I'll always have some fear, but I've learned how to deal with it. It's really made a difference in my personal and professional life." He mentions his honeymoon, which concluded with a 14-hour flight home from Greece. "I was stressed but I could cope."
And those sleepless nights? "No longer a problem," he says.
The statistics are reassuring. According to Boeing, there have been fewer deaths in American commercial airplane accidents during the past 60 years than deaths from U.S. car accidents in a typical three-month period. Yet as many as one in six U.S. adults admits to fear of flying. The degree of fear covers a wide spectrum: some travelers are mildly uneasy during plane trips, whereas others are grounded by their desperate refusal to fly, despite profound professional and personal cost.
So what's the explanation for the soaring number of panicky passengers, despite statistics proving that flying is much safer than driving? Many phobia experts agree with Nigel when he explains that "statistics mean nothing to someone with an irrational fear."
Recent tragedies, such as the crash of Egypt Air Flight 990 may turn even previously calm passengers timid. "Frequent flyers who could tolerate air travel in the past may now experience thoughts and fears about crashing...that they are unable to control, resulting in cancelled reservations and heightened anxiety for those who are forced to fly," says Los Angeles-based trauma psychologist Robert R. Butterworth, PhD.
Other scenarios might nudge a relaxed traveler into fearfulness. Like Nigel, a once-confident flyer may encounter an upsetting in-flight experience, such as prolonged turbulence or mechanical problems. Or boarding the plane may be just one stress too many for someone already overloaded with everyday tension, resulting in an anxiety episode. Worry over a repeat panic attack during future flights could trigger an ever-worsening spiral of fear.
No matter what causes the problem, experts agree that insight alone isn't treatment. Anxious flyers must take action to deal with their feelings.
For uneasy flyers, there are some simple methods that may soothe anxiety:
But what if you can't even force yourself near an airport? What if the quality of your life is suffering because you absolutely cannot fly?
If it's time for professional assistance, there are various resources available, including clinics, airline-run self-help groups, private therapists, and even virtual-reality therapy. Most programs combine different elements, making them difficult to categorize, but generally speaking:
The National Institute of Mental Health suggests consulting your family physician. Your doctor can rule out other medical conditions and refer you to a mental health professional.
RESOURCES:
Anxiety Disorders Association of America
http://www.adaa.org
Information on anxiety disorders. National Institute of Mental Health website. Available at:
http://www.nimh.nih.gov/anxiety/anxietymenu.cfm
CANADIAN RESOURCES:
Anxiety Disorders Association of Canada
http://www.anxietycanada.ca/
Canadian Psychological Association
http://www.cpa.ca/cpasite/home.asp
Last reviewed January 2008 by Rosalyn Carson-DeWitt, MD
Please be aware that this information is provided to supplement the care provided by your physician. It is neither intended nor implied to be a substitute for professional medical advice. CALL YOUR HEALTHCARE PROVIDER IMMEDIATELY IF YOU THINK YOU MAY HAVE A MEDICAL EMERGENCY. Always seek the advice of your physician or other qualified health provider prior to starting any new treatment or with any questions you may have regarding a medical condition.
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