Many people have a fear of flying. While it is unclear whether this issue is truly a phobia or simply a reaction to certain events, it can be paralyzing and limiting to the person suffering from it. This article will outline methods to overcome a fear of flying.
Adjust the Mindset
Those who have a fear of flying most likely suffer from generalized anxiety that allows imagined scenarios to become bigger than reality. From a physical standpoint, anxiety increases the body’s production of oxytocin, which floods the amygdala of the brain and produces reactions of phobia and panic. To change this process, a person must learn to think of flying as a non-threatening situation.
Reduce Anxiety
There are a number of effective coping strategies that can be used to make flying less stressful. The Anxiety and Depression Association of America recommends taking the following steps on the day of a flight.
Stay focused on the destination. Anxiety is reduced when a person thinks of friends or loved ones waiting for them at the end point.
Meditate or practice yoga before boarding the plane. This provides an opportunity to replace negativity and fear with positive and calming thought patterns.
Avoid caffeine and alcohol. These beverages make anxiety worse. It is best to drink plenty of water and maintain healthy hydration.
Have a sense of humor and be willing to give up control. There is very little in life that is completely under human control, and flying is one of those things. Talking and joking with the flight crew will keep things in perspective.
In the long term, a person who fears flying can address their anxiety by identifying triggers, getting educated about aviation safety and joining groups of other nervous flyers in order to not feel alone. Those who are dealing with PTSD or other more serious psychiatric issues will benefit from talking to a mental health professional who can help them overcome their fear.
Take a Flying Course
Both European and American airports offer courses to assist people in overcoming a fear of flying. Run by airline staff and cabin crews, the courses help people understand how flying works, explain misconceptions and introduce relaxation techniques to deal with turbulence and other in-flight situations.
No one has to be grounded because of a fear of flying. Education and therapy can help to alleviate anxiety and open the door to travel and fun.
By: Miami Helicopter
Meditation is not a mysterious other worldly experience only achieved by Tibetan monks, but rather a simple technique enabling us to visit the same peaceful state of mind we all naturally slide in and out of every day.
Think of meditation as a daydream-on-demand.
A daydream moment is when the subconscious stretches its legs, becoming a bit more active. Common everyday examples would be when we become engrossed in a good movie or zoning out during a long drive.
Meditation reduces stress, improves sleep quality and overall health, slows aging process, balances emotions, enhances our mood and makes us happier. My clients learn that hypnosis is goal-oriented meditation. Once guided into meditation they receive suggestions supporting positive change.
5 Steps to meditation:
- Sit comfortably in a quiet location
- Eyes closed take 6 deep breaths and focus on chest expanding and relaxing
- Then breathe normally and imagine inhaling relaxation for 6 more breaths
- For the next 6 breaths imagine the inhaled relaxation starts to accumulate
- Now with 6 exhaled breaths imagine releasing all stress, worry or concern
Once you have established this peaceful moment you can calmly plan out your day, work out challenging situations or simply enjoy the moment. People who routinely meditate are consistently more relaxed, grounded and less affected by the pace of day-to-day life.
By: Paul Gustafson RN CH
In a research study done with 60 college student volunteers (Spring of 2004 at Northern Arizona University, Flagstaff, Arizona), using hypnosis with ego-enhancement suggestions showed “significantly dramatic effects” in brain-wave patterns, subjective sense of self-confidence, and test scores.
In an ongoing pilot study being done by University of Florida counseling psychologist Paul Schauble, preliminary results show hypnotized patients with hypertension are more easily able to make lifestyle improvements that can lower blood pressure.
Faymonville ME. Mambourg PH. Joris J. Vrijens B. Fissette J. Albert A. Lamy M. Psychological approaches during conscious sedation. Hypnosis versus stress reducing strategies. 1997; 73(3): 361-7. This study suggests that hypnosis provides better perioperative pain and anxiety relief, allows for significant reductions in alfentanil and midazolam requirements, and improves patient satisfaction and surgical conditions as compared with conventional stress reducing strategies support in patients receiving conscious sedation for plastic surgery.
Stanton HE Overcoming fear of public speaking with the diagnostic trance Australian Journal of Clinical & Experimental Hypnosis 1991 May; 19(1): 41-7. Subjects in both the experimental group of the 1st stage and the control group of the 2nd stage were able to reduce their fear of public speaking level significantly through use of the diagnostic trance procedure. Three months later, this improvement had been maintained.
Stanton HE Self-hypnosis: one path to reduced test anxiety Contemporary Hypnosis 1994; 11(1): 14-8. Results indicate a significant reduction of TASC scores in the experimental group, maintained over a 6-mo period, which was not matched by the control group.
Hammarstrand G. Berggren U. Hakeberg M. Psychophysiological therapy vs. hypnotherapy in the treatment of patients with dental phobia. European Journal of Oral Sciences 1995; 103(6): 399-404. The PP group reported a statistically significant decrease in dental fear as well as a rise in mood during dental situations, as opposed to the HT group. Treatments, became less fearful of dental care and were able to manage conventional dental care, including changing dentist.
Taylor DN. Effects of a behavioral stress-management program on anxiety, mood, self-esteem, and T-cell count in HIV positive men. Analysis showed that compared with the no-treatment group, the treatment group showed significant improvement on all the dependent measures, which was maintained at a 1-mo. follow-up. Since stress is known to compromise the immune system, these results suggest that stress management to reduce arousal of the nervous system and anxiety would be an appropriate component of a treatment regimen for HIV infection. Psychological Reports. 1995; 76(2): 451-7.
90.6% Success Rate Using Hypnosis Of 43 consecutive patients undergoing this treatment protocol, 39 reported remaining abstinent at follow-up (6 months to 3 years post-treatment). This represents a 90.6% success rate using hypnosis. Int J Clin Exp Hypn. 2001 Jul;49(3):257-66. Barber J.
95% Success Rate Using Hypnosis with NLP A comparison of hypnosis to quit smoking and hypnosis combined with NLP reported a 95% success rate using hypnosis combined with NLP and 51% using hypnosis alone. Smoke Free International http://www.smokefreeinternational.com/report.php
90% Success Rate with Hypnosis Authors report a success rate in smoking abstinence of over 90% with hypnosis. MMW Fortschr Med. 2004 May 13;146(20):16.
87% Reported Abstinence Using Hypnosis A field study of 93 male and 93 female CMHC outpatients examined the facilitation of smoking cessation by using hypnosis. At 3-mo. follow-up, 86% of men and 87% of women reported continued abstinence using hypnosis. Psychol Rep. 1994 Oct;75(2):851-7. PMID: 7862796
81% Reported They Had Stopped Smoking Thirty smokers enrolled in an HMO were referred by their primary physician for treatment. Twenty-one patients returned after an initial consultation and received hypnosis for smoking cessation. At the end of treatment, 81% of those patients reported that they had stopped smoking, and 48% reported abstinence at 12 months post-treatment. Int J Clin Exp Hypn. 2004 Jan;52(1):73-81.
Hypnosis Patients Twice As Likely To Quit Study of 71 smokers showed that after a two-year follow up, patients that quit with hypnosis were twice as likely to still be smoke-free than those who quit on their own. Journal of Nursing Scholarship, 2005; 37:3, pages 245-250.
Hypnosis Subjects Lost More Weight Than 90% of Others and Kept it Off Reviewed 18 studies comparing a cognitive behavioral therapy such as relaxation training, guided imagery, self monitoring, or goal setting with the same therapy supplemented by hypnosis. Those who received the hypnosis lost more weight than 90 percent of those not receiving hypnosis and maintained the weight loss two years after treatment ended. J Consult Clin. Psychol. 1996;64(3):513-516.
Hypnosis Over 30 Times as Effective for Weight Loss Treatment included group hypnosis with metaphors for ego-strengthening, decision making and motivation, ideomotor exploration in individual hypnosis, and group hypnosis with maintenance suggestions. Hypnosis was more effective than a control group: an average of 17 lbs lost by the hypnosis group vs. an average of .5 lbs lost by the control group Consulting and Clinical Psychology, 54, 489-492.
Two Years Later: Hypnosis Subjects Continued To Lose Significant Weight 109 people had treatment for weight with or without hypnosis. After 9-weeks both groups lost significant weight. At 8-month and 2-year follow-ups, the hypnosis subjects were found to have continued to lose significant weight, while those in other group showed little further change. Journal of Consulting and Clinical Psychology (1985)
Hypnosis can more than double the effects of traditional weight loss approaches Review of 5 weight loss studies showed that hypnosis can more than double the effects of traditional weight loss approaches. U. Conn, Journal of Consulting and Clinical Psychology in 1996 (Vol. 64, No. 3, pgs 517-519)
Hypnotic enhancement for weight loss treatments Hypnosis versus no hypnosis the average short-term weight loss was 6 lbs for those not using hypnosis and 11.83 lbs with hypnosis. Over long term the average loss without hypnosis remained at 6 lbs, with hypnosis jumped to 14.88 lbs. What is impressive about these results is that doing hypnosis under controlled conditions is extremely difficult, and to have the research indicate that people are losing anywhere from about 2 to on average 16 1/2 times more weight under hypnosis than when they do not use it, clearly indicates that hypnosis should be used by anyone who is serious about weight loss and that benefits of hypnosis increased substantially over time. Kirsch, Irving (1996) Journal of Consulting and Clinical Psychology, 64 (3), 517-519
Hypnotherapy in weight loss treatment 60 females at least 20% overweight and not involved in other treatment. Participants interviewed about family background, educational, and their belief as to their hypnotizability. The group was split into hypnosis and non-hypnosis groups with both groups being given weight-loss behavioral treatments and counseling. Results: hypnosis group lost an average of 17 lbs at the 6-month follow up. Non hypnosis group only lost 1/2 pound. They also found that “hypnotizability” and social and educational backgrounds had nothing to do with the results. Cochrane, Gordon (1986) Journal of Consulting and Clinical Psychology, 54, 489-492
Effectiveness of hypnosis for weight management 109 people in 2 groups for a 9-week study. 1st group treated diet and exercise habits with no hypnosis. The 2nd group had same diet and exercise and received hypnosis. After 9 weeks, not surprisingly, both groups lost weight. After 8-month and 2-years: 1st most gained most of their weight back. The 2nd group continued to lose weight during both intervals, and the studies showed that far more people in the hypnosis group met their long-term weight-loss goals. The hypnosis group continued the eating and exercise habits while the non-hypnosis group did not. There is no magic pill for weight loss. It is clear that hypnosis supports diet and exercise adherence. Bolocofsky, David N. (1985) Journal of Clinical Psychology, 41 (1), 35-41
