Have you managed fear of flying without pills?

[JamDoorNut]

How did you manage this? I’m looking inyo
hypnotherapy. Also how did you manage the anxiety in the run up to the flight? It’s killing me even thinking about it.

I have a prescription for anti anxiety medicine but I really want to manage this without the pills.

Hypnotherapy.

Thank you…rang a few therapists today and hoping to hear back tomorrow

@RosettaStormer coulf inplease ask how many sessions you had to cover?

I am a hypnotherapist. It depends on how bad your phobia is and what the underlying causes are. It also depends on you and your response so there is no one size fits all. It could be dealt with in one session or it could be a few. Speak to the therapist to find out. I would be careful who you go to though. Some of the trainings are nothing like adequate.

www.hypnotherapists.org.uk/

This is a good register for hypnotherapists

I done the virgin Atlantic fear of flying course. Was quite helpful and got me flying again

Is there a specific part of flying that you find anxiety inducing OP? Or the entire experience?

I'm a regular flyer and was once petrified of the whole process from stepping foot in an airport through to stepping off the plane. I found creating a routine and compartmentalising the different steps of flying really helpful.

I had one session of hypnotherapy and it's massively improved.

I'll never love flying but I don't worry for 3 months before and ruin my trip thinking about the flight home.

I had hypnotherapy for it a few years ago and it worked so well. I need to go again as even the diazepam works now. I’m on a long haul again so and considering sleeping pills? I’m not sure Drs actually prescribe anything now. I’d just like to be knocked out and wake up the other side!

I read a book that really helped change my mindset. That and the stats that I was far more likely to die by being knocked off my bike (something I did daily with no fear at all).

I can’t remember what the book was called, but I screenshotted two of the most helpful pages and, years later, still refer to them if I get a return of the old jitters.

But I also kind of grew out of it! Fear peaked in my early 30s when I was doing a lot of transatlantic flights. I then had kids late 30s and determined never ever to let on to them that I was afraid of flying. So flying with them and having to ‘fake it til you make it’ helped a lot too

I think what really worked from the book was the ‘accept that you’ll feel fear’ but that doesn’t necessarily mean the situation is frightening. If that makes sense?

@awt it’s feeling stuck, helplessness, what if the plane is shot down? Falls into the sea ..all mad thoughts but they feel so real.

The doctors don’t prescribe diazepam/sleeping tablets etc any more. Only Propranolol which I have got.

Me too. Made a big difference.

I am claustrophobic- and did hypno - all about retraining your thought process. I have now flown without tablets but I don’t love it. I haven’t done long haul.
My fear is about feeling Ill the plane / I’m not worried it would go down - could get off quicker!

The Flight Radar app has pretty much cured my fear of flying. Being able to see how many planes are in the air around the world at any one time is totally mind blowing and really puts into perspective just how minuscule the chance of something going wrong on a flight really is. Its a really great app, so interesting and strangely addictive!

Two things.

A book written by the British Airways Fear of Flying team called Flying with Confidence. Explores how flying and planes work (BA pilot) and then the psychology if it.

Secondly, set aside a time to think about the flight, maybe the day before. Every time you think about it before then, out it out of your head until your allotted "thinking time". Stops you getting wound up for days/weeks in advance.

Good luck.

Ok so it sounds like it could be a fear of lack of control. Which was exactly the same as me!

Rather than let the generalised anxiety consume you in the run up to your flight, use the focus/time to plan out what you can control

For example:
-What will you wear to the airport?
-How will you get to the airport?
-What shops are there in duty free? Do you want to treat yourself to something in particular?
-What restaurants are there in the airport? Will you want food? If so what might you want? Is there an online menu you can look at?
-what could you do if your flight is delayed?

Whilst on the plane I find it helpful if I've (again) got a plan. I like to have a playlist or couple of podcasts ready to go but you might want to buy a new book or get a magazine (you could also make this part of your airport plan!). You could also put a mid-flight snack/drink in the plan (mine is usually alcoholic but that's probably not the best advice )

Also, as a separate tip on the flight, watch the cabin crew! This helps me massively, if they don't look panicked everything is as it should be.

Long and short of it, distract yourself with an over the top exhaustive plan for the build up to the flight and for the flight itself. It might help you feel more in control and be a good distraction

I read SOAR, and it has worked wonders!I feel so much calmer flying now. I have flown 4 times and haven't had an anxious episode.

I have (was necessary as I was pregnant and then breastfeeding so I had to find another way).

I have a very useful book - ask a pilot. I listen to the fear of flying audio book which has some useful grounding exercises to center yourself if your mind is running away with you.

I have some music ready to go which makes me want to bounce around in my seat - Bat out of Hell (short version) is my go to take off song. I play it LOUD in my headphones, and again if I feel nervous in turbulence.

I choose an aisle seat. I found not easily being able to see the windows I wasn't as focused on where I was. Sometimes looking out at the stuff we were flying over made me feel queasy (shame really, as I could also appreciate it was very beautiful).

I choose airlines I know and trust, even when paying a bit more. British Airways, Virgin, Quantas etc

I look up the planes and avoid Boeing as I don't trust them anymore.

I try not to focus on the flight much, if I start to think about it I'll switch my thoughts to the wonderful place I am going to instead and try and feel excited about that instead.

I look at the staff who work on the planes and remind myself this is probably the second flight they have done today, this is the same as riding the train to the office for them, they understand better than I do that this is a safe, secure, benign thing to do. I look up stats about how many flights take off and land at Heathrow every day.

Oh and pay a bit extra to sit over the wing, as it is the smoothest place to sit. Avoid the back, the extra bumps are unnecessary stress if you are nervous.

Oh and a glass of red wine just before I get on the plane. Old school, but it does take the edge off I find. Red wine does make me sleepy :)

Thank you all
for your suggestions- I was having a massive anxiety episode thinking of all this so too a break.

I have booked an appointment with a hypnotherapist- just thinking about the journey makes me so nervous.

it’s the claustrophobia and the complete lack
if control. It’s a 7 he flight then a break and another 5 hours. The current state I’m
in it just feels like a huge mountain to climb.

Why don’t you want to take pills? I flew this year, after a 20 year gap, popped two diazepam and they worked a treat! Can’t wait to get back on a plane to go on holiday now x x

I did the Virgin flying without fear course too and it helped a little. I still rely of medication mixed with alcohol though! I need to mostly very drowsy to get through it.