The holiday may look wonderful. But, it’s the getting there that keeps occupying your mind.
For some people, the anxiety begins as soon as the flight is booked. Every mention of the trip brings the aircraft back into focus, even when departure is months away.
Others feel reasonably settled until they reach the airport, board the plane or hear the change in engine noise before take-off.
You may worry about safety, turbulence, feeling trapped or how you will cope if panic begins when you cannot simply get off.
Whatever part of flying concerns you, we can begin by talking about your experience and what you would like to feel differently.
Which part of flying worries you most?
A fear of flying isn’t always a fear that the aircraft will crash.
People also contact me because they are anxious about:
- being unable to leave
- having a panic attack on board
- turbulence
- take-off or landing
- unfamiliar sounds and sensations
- feeling out of control
- becoming ill during the flight
- being far from medical help
- other passengers noticing their anxiety
- a previous frightening flight
- airports, security or boarding
- spending several hours in an enclosed space
You may feel comfortable with one part and dread another.
Tell me what happens for you. That helps me understand what the fear is really centred on instead of assuming that everybody needs the same session.
The anxiety can begin months before the flight
Anticipatory anxiety can take up far more time than the journey itself.
You might repeatedly check the airline, aircraft or weather. You search for reassurance about turbulence, read stories about difficult flights or think about whether cancelling would be easier.
Friends and family may keep telling you how safe flying is. You may already know the statistics and still feel anxious.
Each attempt to become completely certain can bring flying back to the front of your mind.
Our work can include the build-up to the journey as well as the time spent on the aircraft.
When a previous flight still feels important
Sometimes the fear begins after a particular experience.
You may have encountered severe turbulence, felt trapped, become unwell or experienced panic during a flight. Even if the journey ended safely, your mind may continue treating anything similar as a warning.
If that experience still seems central to the fear, I may suggest an imagery-based approach known as the Rewind Technique.
The exercise allows you to consider what happened from a more distant perspective, using imagination in a structured way. You won’t be expected to describe every detail or repeatedly relive the event aloud.
I’ll explain the process before we begin, and we will only use it with your agreement.
Rewind is one option rather than a guaranteed solution. Some people need a different approach or further sessions depending on what is involved.
How hypnotherapy may help
Hypnotherapy can help relieve anxiety connected with flying.
We begin by discussing the journey, the thoughts and sensations you experience, and anything you currently do to feel safer.
During hypnosis, I may use relaxation, imagery and mental rehearsal of the different stages of the trip.
That might include:
- preparing to leave home
- arriving at the airport
- going through security
- waiting at the gate
- boarding the aircraft
- fastening your seatbelt
- take-off
- settling during the flight
- responding to ordinary aircraft sounds
- experiencing some movement or turbulence
- landing and continuing with your trip
The imagined flight doesn’t have to be unrealistically perfect. Aircraft make noises, other passengers move around and turbulence can occur.
We can rehearse you responding more steadily to those ordinary parts of flying, rather than depending on everything being completely smooth.
You remain aware and in control throughout hypnosis. You can speak, move or stop whenever you wish.
“What if I panic when I can’t get off?”
Feeling unable to leave can be a large part of flight anxiety.
The closed doors and the knowledge that the aircraft will be in the air for a set time may make you feel trapped before anything has happened.
We can work with the thought of being on board and the physical sensations that come with it. This may include keeping your attention in the present, allowing an anxious feeling to settle and remembering that discomfort doesn’t remove your ability to make choices.
The cabin crew are also there to support passengers. If you are worried about flying, you can let them know when you board.
Practical preparation for the journey
A little preparation can make the day feel more manageable.
Before travelling, you may find it useful to:
- check your documents and timings in advance
- allow enough time to reach the airport without rushing
- learn what to expect from security and boarding
- choose a seat that feels most suitable where possible
- download a familiar film, music or audiobook
- have anything you need easily accessible
- avoid repeatedly checking frightening stories or forecasts
- follow medical advice about any health condition affected by flying
Try to keep the preparation useful. Rechecking everything repeatedly can make the journey feel more dangerous rather than more organised.
Airline fear-of-flying courses
Some airlines offer courses for nervous flyers.
These usually include information about how aircraft operate, what different sounds mean and why turbulence occurs. Some courses also include a short accompanied flight.
This can be helpful if uncertainty about aviation forms a large part of the fear.
Hypnotherapy and practical aviation information can complement each other. Understanding the aircraft will not answer every form of anxiety, but it may remove some of the unknowns.
Watch my fear-of-flying video
I’ve made a video explaining more about flight anxiety and how hypnotherapy may be used to support someone preparing to fly.
It gives you a chance to hear me talk about the subject before deciding whether to book.
How many sessions will I need?
Some people come with one particular flight and a specific fear. Others have several experiences connected with flying or a wider pattern of panic and feeling trapped.
For fear of flying, I usually begin with an initial consultation and then arrange the hypnotherapy or Rewind session. A further session may sometimes be useful, depending on what emerges and how you respond.
I won’t promise that one appointment will remove the fear or guarantee that you will feel completely calm on the aircraft.
We will agree what you want to work towards and review what feels appropriate.
When medical or psychological support may be needed
Symptoms such as chest pain, fainting, severe breathlessness or persistent dizziness should be medically assessed rather than automatically attributed to anxiety.
If the fear forms part of significant panic disorder, agoraphobia or trauma symptoms, your GP or NHS Talking Therapies may be the best starting point.
If you have a health condition affected by air travel, seek advice from your GP, specialist or airline before flying.
Hypnotherapy can complement suitable care, but it doesn’t replace medical assessment or recommended psychological treatment.
Preparing for an upcoming flight?
If you have a flight booked, it is helpful to contact me with enough time for the initial consultation and any further appointment we agree.
Tell me when you are travelling, how long the flight is and which part concerns you most.
Appointments are available at my practice in Hayle, Cornwall, and online.