Conquering Fear of Flying with CBT: Soaring Beyond Flight Phobia

Updated: April 25, 2024

Flight phobia, also known as aviophobia (or aerophobia, flying anxiety), is a prevalent and distressing fear affecting countless people worldwide. If the mere thought or sight of an airplane induces intense anxiety or fear, you might be grappling with flight phobia. This phobia can significantly impact your life, leading to avoidance behaviours and disruptions in routine activities.

What is Flight Phobia?

Flight phobia extends beyond a simple dislike or discomfort with flying. It involves an irrational fear that can lead to extreme anxiety or even panic attacks. This fear isn't confined to the actual act of flying; even the thought or depiction of airplanes can trigger intense distress.

Distinguishing between a general dislike of flying and a genuine phobia is crucial. Flight phobia often prompts avoidance behaviours, such as staying away from airports or declining travel opportunities.

The Origins of Flight Phobia

The causes of flight phobia can be multifaceted and vary from person to person. While there isn't a singular known cause, several factors may contribute to its development:

1. Evolutionary Factors: Some researchers propose that humans may have evolved to be cautious of flying due to its unfamiliar and potentially risky nature.

2. Negative Experiences: Traumatic experiences during flights or distressing encounters related to air travel can contribute to the development of flight phobia.

3. Learned Behaviour: Observing others displaying fear or anxiety towards flying, especially during childhood, can influence the development of this phobia.

4. It’s important to know that not everyone can identify as an “origin of a flight phobia”

Recognizing Fear of Flying Symptoms

Flight phobia can manifest with a range of physical and psychological symptoms, including:

1. Intense Anxiety: Rapid heartbeat, shortness of breath, sweating, and panic attacks during flights or when thinking about flying.

2. Avoidance Behaviour: Going to great lengths to avoid air travel, airports, or activities related to flying.

3. Negative Thoughts: Persistent and irrational thoughts about flying and its potential threats, even when the actual risk is minimal.

Treating Fear of Flying with CBT

The good news is that flight phobia is highly treatable, and several effective approaches can help you overcome this fear. One of the most successful methods is cognitive-behavioural therapy (CBT), which involves:

1. Identifying Unhelpful Beliefs: Recognizing and challenging irrational beliefs and thoughts that contribute to the fear of flying.

2. CBT Exposure Therapy: Gradual and controlled exposure to flying or flight-related situations, allowing individuals to confront their fear safely.

3. Relaxation Techniques: Learning and practicing relaxation techniques to manage overall anxiety associated with flying. However, relaxation strategies should be scheduled so that they do not become safety behaviours.

For those with severe flight phobia, a combination of mental health treatment and medication may be recommended to alleviate symptoms of anxiety and panic attacks. You can schedule an appointment with your family doctor to discuss medication options.

5 Tips for Aviophobia

1. Recognize Negative Thoughts: Identify and acknowledge the negative thoughts and beliefs about flying that contribute to your fear. Examples might include thoughts like "I'm going to crash" or "I can't handle this."

2. Challenge Unhelpful Beliefs: Use rational thinking to challenge these negative thoughts. Ask yourself questions like, "What evidence do I have that supports this belief?" or "What's the likelihood of this fear coming true?"

3. Replace Negative Thoughts: Replace negative thoughts with more realistic and balanced ones. For instance, replace "I'm going to crash" with "Flying is statistically safer than driving."

4. Gradual Exposure: Gradually expose yourself to flying-related situations, starting with less anxiety-inducing scenarios such as watching videos of planes taking off or visiting an airport without flying.

5. Relaxation Techniques: Practice relaxation techniques such as deep breathing, progressive muscle relaxation, or mindfulness meditation to reduce physical symptoms of anxiety associated with flying. It’s important to schedule your relaxation techniques so that they do not become safety behaviours.

Connect with a CBT Therapist for Phobias

If you or someone you know is struggling with the fear of flying, seeking professional help is a crucial step towards overcoming this fear. Our therapists at Virtual CBT Psychotherapy are trained in providing exposure therapy for flight phobia. You can read more about our anxiety therapy.

Take the first step towards a fear-free life by booking a free consultation with our CBT experts. Click the tab below to book your free 15-minute call and we will match you with a therapist who can help you overcome your fear. Remember, you are not alone, and there is hope for a fear-free future.

Note: Services are available to Ontario residents only.