Fear of Flying: Tips on How to Overcome Anxiety and Body Tension

Preparing before your flight

To start with, proper flight preparation helps to reduce anxiety. If you are anxious about flying on a plane itself, it is a good idea to find out how planes work and what the safety statistics are.
Aircraft are designed to withstand a wide range of weather conditions. It is important to know that planes are regularly maintained, pilots train in flight simulators for different situations, and there are a number of backup systems on board to ensure the safety of flight.
Knowing that aeroplanes are one of the safest means of transport can be reassuring and give confidence.
It is also advisable to arrive at the airport in advance. This will avoid rushing and additional stress. The calmer you feel before your flight, the easier it will be to manage your anxiety on the plane.

Managing anxiety during the flight

It is important to distract yourself from anxious thoughts during the flight. One of the best ways to do this is to engage in enjoyable activities. Watch a movie, listen to music or read a book or magazine. Time will pass more quickly and your thoughts will be diverted to pleasant activities. Concentrating on other activities will help you forget your anxiety and occupy your mind with more positive things. If you are travelling alone, you may get to know the people sitting next to you, and you may find some interesting conversations.
Fear often manifests itself in physical symptoms such as rapid heartbeat, shallow breathing and sweating. Breathing exercises are an effective method to reduce these physical symptoms. Take a deep breath in through your nose, hold the air for a few seconds, then slowly exhale through your mouth. Such breathing exercises help to calm the nervous system and reduce stress.

Exercise your legs during the flight

Fear of flying can also be caused by unpleasant physical experiences during the flight. If you start to associate flying with sore legs or stuffy ears, you may develop a fear of travelling. To avoid this, it is important to do light exercises to help improve circulation and reduce discomfort.
One of the simplest exercises is the "leg press". You can do this even if you are sitting still: simply raise your feet on the tips of your toes, hold this position for a few seconds and then lower your feet onto your heels. Repeat this exercise several times.
If possible, stand up every now and then and take a short walk around the cabin of the plane, which will not only improve blood circulation but also help to relax tense muscles.

Clogged ears due to changing pressure

Ear congestion is the most common discomfort during flight, especially during take-off and landing. It is caused by a sudden change in pressure during the flight. To avoid or at least reduce the discomfort, you can try some simple methods. One of them is to chew gum or sucking on candy, which helps balance the pressure in your ears. Drinking water can also help in this case.
Another method is to pinch your nose and try to blow air out with your mouth closed - this is called the Valsalva manoeuvre, which can unclog blocked ears.

Control your thoughts

Before you fly, try to imagine a calm and successful flight. Imagine yourself boarding the plane, sitting in your seat, the plane taking off, landing and reaching your destination. Visualisation helps to train the mind to expect a positive outcome rather than fear the worst.
It is important to recognise that fear is real, but it does not have to take over. Remind yourself that millions of people fly safely every day and you are no exception.
Flying can be much more enjoyable and relaxing if you apply the practical fear management techniques described by the Tagoo team, such as breathing exercises, distracting yourself with enjoyable activities, exercising your legs and adjusting ear pressure. The most important thing is to be confident and relaxed.

Tagoo wishes you a pleasant flight experience!