Fear of flying is a complex beast which involves not only psychological factors but also direct interaction with the senses. Sounds, vibrations, sights, smells, and touch are often perceived as fear triggers, as the brain can associate these stimuli with potential dangers, even though air safety is at a premium. And for anxious flyers, the key to overcoming this anxiety is to reprogram their sensory response, using these same stimuli to calm the mind and generate a more relaxed flying experience.
The Five Senses and their Role in Fear of Flying
Each of our senses has the power to influence how we experience a flight. And these stimuli, if not managed properly, can trigger an anxiety response. Below we explore how each of these elements can influence our fear and how we can reprogram them to help us relax.
The Sound of the Engines
The constant hum of an airplane’s engines can be disconcerting, especially for those who experience anxiety when flying. This sound, often associated with speed and altitude, can cause the brains of fearful flyers to interpret it as a sign of danger. But the sound of the engines is also an indication that the flight is working properly, as modern aircraft are designed to operate efficiently and safely.
How to reprogram: Instead of focusing this noise as a threat, try to view it as a “calming sound” — a reminder that the plane is flying steadily. Listening to soft music or relaxing sounds through headphones can also help divert your attention and reduce anxiety.
The Vibrations of the Aircraft
It´s common to feel vibrations, especially during takeoff, landing or when the plane goes through turbulence. These vibrations can be interpreted by the brain as signs of instability, which increases the feeling of fear.
How to reprogram: Reframe these vibrations as a natural part of flying. Vibrations are completely normal and are a reflection of the advanced technology that allows the plane to stay in the air. You can try to relax and breathe deeply when you sit down, remembering that these vibrations do not affect the safety of the flight.
The Views from the Window
Looking out the window can be both a calming and unsettling experience. For those with a fear of flying, the sight of clouds or the distance from the ground can be anxiety-inducing. For other people, however, the views are a reminder of the beauty of the journey, the distant horizon, and the feeling of being “on the move.”
How to reprogram: If you find the views stressful, try diverting your attention to other aspects of the flight, such as reading a book or listening to music. If on the other hand you enjoy the scenery, allow yourself to savour the moment, enjoying the feeling of being in a unique place, in flight. Watch the sky change and enjoy the journey from a calmer perspective.
The Feel of the Seatbelts
Tightening a seat belt can be uncomfortable, but it can also be a source of anxiety, as it can be associated with the feeling of being “tied down” or “contained.” For those who are afraid of flying, the physical sensation of being restrained in an enclosed space can trigger a feeling of claustrophobia or panic.
How to reprogram: Use the feel of the seatbelt as a safety tool, a reminder that you are secure and protected. Practice deep breathing techniques as you fasten your seat belt, and visualize how each calm breath helps you feel more relaxed and secure.
The Smells of the Airplane
These can be a mixture including the aroma of air conditioning, the smell of food, or even the characteristic smell of the enclosed space. For some people, these smells can be unpleasant or they can be associated with the discomfort of being in a closed space for several hours.
How to reprogram: If the smell makes you uncomfortable, you can bring along an essential oil or air freshener of your choice to create a more relaxing environment. Inhaling pleasant aromas can help reduce tension. Also, remember that the air inside the plane is constantly filtered, which guarantees good air quality.
Turning the Senses into Allies of Calm
Reprogramming your sensory response to flight stimuli may be the key to overcoming anxiety. Instead of seeing sounds, vibrations, sights, touch, and smells as warning signs, you can learn to see them as natural elements of flight that are under control and completely safe. By practising relaxation and breathing techniques, and by adjusting your perception of these stimuli, you can turn them into tools to calm the mind and reduce anxiety.
Photo | anyaberkut