Coping with the Fear of Flying: Jackson Behavioral Health Hospital Expert Shares Insights on Managing Travel Anxiety

By: Krysten Brenlla

While aviation accidents are rare, the media coverage after they happen can trigger significant fear and anxiety among travelers. In the wake of the plane crashes in Washington D.C. and Pennsylvania, Samuel Mowerman, MD, a psychiatrist at Jackson Behavioral Health Hospital, provides insight into managing flight anxiety and phobia treatment options.

Why do aviation disasters trigger so much fear?

According to the International Air Transport Association, statistically, air travel is the safest mode of transportation. However, the idea of flying can feel unnatural to many.

“We’re essentially suppressing a very normal fear when we board a plane,” Dr. Mowerman said. “We enter a confined tube, thousands of feet in the air, supported by forces we don’t fully see or control. That’s a natural trigger for anxiety.”

According to Dr. Mowerman, most frequent travelers learn to suppress these fears. It’s those who struggle to do so—or those who experience a traumatic event—who develop severe flight anxiety, also known as aerophobia.

Psychological Triggers of Flight Anxiety

Understanding what sparks flight anxiety is important for managing it. Common triggers include:

• Media coverage of aviation disasters: Frequent news updates remind travelers that accidents, though rare, do happen. While staying informed is important, consuming excessive negative news can make anxiety worse. To help ease that stress, travelers are encouraged to balance their news intake and focus on the overall safety of air travel.
• Suppressing fear: Many travelers push aside their worries. However, when faced with a stressful event, their fears may resurface.
• Unfamiliar feelings: Takeoff, turbulence, and landing can be uncomfortable, even for experienced travelers.

Techniques to Manage Flight Anxiety

For those experiencing pre-flight jitters, several coping strategies can help ease nerves:

• Reassurance and rational thinking: Remind yourself that flying is the safest way to travel. Travelers should trust that their flights are managed by experienced pilots and flight crews, and routinely undergo thorough safety inspections before takeoff.
• Breathing and meditation: Deep breathing exercises and meditation techniques can help regulate the nervous system and reduce anxiety.
• Cognitive behavioral therapy (CBT): CBT is a type of talk therapy that helps people change their negative thought patterns and behaviors. Instead of thinking about what may happen, through CBT, travelers are encouraged to think about the different ways their flight crew will keep them safe throughout their travel journey.
• Medication: In cases of severe anxiety, doctors may prescribe a mild tranquilizer to take before or during a flight.

When to Seek Professional Help

For those whose fear of flying significantly impacts their ability to travel, professional treatment may be necessary.

“Virtual reality exposure therapy is one of the most effective treatments,” Dr. Mowerman said. “This therapy gradually exposes people to simulated flight experiences, allowing them to desensitize their fears in a controlled environment.”

Although not all hospitals offer virtual reality therapy, places like Jackson Behavioral Health, provide CBT and relaxation techniques to help anxious travelers.

“At Jackson, we use guided visualization and breathing exercises to help patients reframe their fears,” Dr. Mowerman said. “For patients with severe anxiety, these techniques, alongside self-reassurance, will help throughout any travel journey.”

If fear of flying affects your life, Jackson Behavioral Health can help. For more information, click here.