For many nervous flyers, turbulence is the most distressing part of flying. We asked CBT therapist Paul Greene, Ph.D why turbulence creates so much anxiety – and what techniques can help.
Paul is director and therapist at the renowned Manhattan Center for Cognitive-Behavioral Therapy.
In the latest edition of our Expert Insights series, he explains why turbulence causes such anxiety among some passengers – and how cognitive behavioural therapy (CBT) can provide some solutions.
Paul, in your opinion, why is turbulence an anxiety trigger for so many fearful flyers?
If you’re already fearful about flying, then unexpected or jarring movements can send your fear levels much higher.
We all feel safer when we’re in a predictable and controllable environment. Flying is already outside of our control, and turbulence removes the predictability.
Why does turbulence often feel more dangerous than it actually is?
For the same reasons that flying feels more dangerous than it really is. Fear, when it’s strong, distorts our ability to reason.
Perhaps because turbulence feels like an unusual occurrence, fearful minds can interpret it as a sign that something has gone wrong.
From there it’s a short leap to thinking the flight is doomed.
How can CBT help people deal with turbulence in the moment?
Although CBT doesn’t typically focus on turbulence, it does sometimes teach people relaxation techniques to limit our fearful reactions in those moments.
It also helps us recalibrate our expectations beforehand for what will happen on the flight, even if there’s turbulence.
(Paul has written this fantastic piece on how to deal with a panic attack in the air.)
Anticipatory anxiety is a real problem for many people. What tips do you have?
Anticipatory anxiety can be effectively treated with CBT therapy.
A CBT therapist can help get to the bottom of whether your anticipatory anxiety stems more from unhealthy thought patterns or from the effects of conditioning.
Either way, there are techniques that can help.
What advice would you give to someone interested in learning more about CBT for fear of flying?
Talk to a CBT therapist about whether it makes sense for you to get help for the fear of flying.
Ask them how long it’s likely to take, and how it works. Learning about the process will help you decide if it makes sense for you.
Learn to tackle your fear of flying
To learn more about turbulence and how it relates to fear of flying, check out our guides. You can also find information on fear of flying from qualified professionals in our Expert Insights. If you’re flying soon, check out the Help Desk and download the Calm Flight Toolkit today.
if you want a comprehensive strategy to tackle flight anxiety, use our four-step plan.
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