In brief
- Fear of flying and fear of heights can feel similar but they’re caused by different triggers
- Someone can be completely comfortable standing at the top of a building but be afraid on a plane (and vice-versa)
- Understanding which fear you’re experiencing can help you select the best tools and techniques to deal with it
Fear of flying or fear of heights?
The fear of flying and fear of heights can often become confused, but they have different causes. A fear of heights (known as acrophobia) is often caused by visual height exposure and can be triggered by standing at the top of a tall building, cliff, or bridge. Aviophobia (or aerophobia) on the other hand, is a complex phobia that can have multiple causes.
Or, to put it another way, fear of flying isn’t caused by a fear of heights – even though you can be really high up. In most cases, those with aviophobia aren’t worried about being in the air, but about what it means to be on a plane.
Of course, you can suffer from both a fear of heights and a fear of flying (many of us do). What’s important is that you can understand the differences and develop ways to deal with them when you need to.
The key psychological difference
The easiest way to separate what’s causing you anxiety is to understand what triggers it and how you experience it.
If you have a fear of heights, then the threat is usually the drop itself. In most cases, fear of heights is about the fear of falling, losing balance, and being pulled over an edge.
When you’re on a plane, you have a firm footing and a stable seat. The fear isn’t of falling (because you’re in a pressurised tube with sealed doors). Instead, it’s often based on uncertainty and specific triggers, like claustrophobia.
Anxiety can cause our brains to run away and imagine catastrophic situations. This can kickstart similar feelings to those you may experience if you are afraid of flying. Triggers like turbulence can also generate similar feelings of light-headedness and a racing heartbeat.
Can I be afraid of flying but not heights?
Yes, it’s absolutely possible to be afraid of flying but not be worried about heights. You’ll also find many people with a fear of heights are perfectly calm on a plane. Why? Because looking out of the window of a plane is very different to leaning over the edge of a tall building.
You can also find that lots of people with aviophobia are perfectly fine at the top of tall buildings or on cliff top walks. From this, we can understand that their fear of flying isn’t caused by heights, but something else entirely.
This distinction is important to understand because we can recognise in this case that fear of flying is learned and specific – and it can be unlearned. It can be liberating to explore your fear of flying and understand what causes it. You can do this yourself, or with the help of a trained professional.
What this means for you
If your flying anxiety is caused by a fear of heights then gradual exposure therapy can help you. This gradual desensitisation can restore control and improve calm.
Interestingly, research shows that virtual reality therapy (accompanied by a professional CBT therapist) is the most effective intervention.
If your fear of flying has a different cause – like claustrophobia, or triggered by turbulence – then there are multiple options.
Initially, understanding how planes fly, what turbulence is and the stages of flight can all help to demystify the experience. Instead of wondering what’s happening, you can have the confidence that knowledge gives.
Some people find this rational approach works. Developing ways to manage anxiety is also powerful. Breathing exercises, body scanning, mindfulness and grounding exercises can all have a hugely positive impact.
If you find your fear of flying is impacting your life, then it may be worth exploring professional help. Airline operated fear of flying courses, CBT therapy and VR therapy (if delivered by a trained professional) can all help you to tackle fear of flying.
If you’re searching for some support, check out the Help Desk and download the Calm Flight Toolkit.
Please share this article with anyone who might benefit from it.
FAQs
Yes, a fear of heights can contribute to aviophobia – especially during take-off, landing or when looking out of the window. But the experience of looking out of a plane window is very different to the sensation of staring out of a skyscraper window or peering over the ledge of a cliff, for example.
Yes. Recognising this can bring you closer to understanding what’s causing your fear of flying. Instead of being afraid of heights, this insight suggests your fear is caused by a perceived lack of control, claustrophobia, or worry about specific sensations, like turbulence.
You’re unique and we don’t know how you’ll respond to treatment, but both fear of flying and fear of heights can be overcome. The key is treating the right fear rather than assuming they are the same.
