We may live with a fear of flying, but do we really know where it comes from? In the latest edition of our Expert Insights series we asked this question and more to Dr Ravi Gill and Practitioner Psychologist and Trauma Specialist at Smart Mind Health.
Dr Gill is registered with the Health and Care Professions Council (HCPC) and a Chartered Member of the British Psychological Society (BPS). She provides incredibly valuable insights on the causes of fear of flying, the difference between a fear and a phobia and where you can get help.
Dr Gill, where does fear of flying come from?
Fear of flying is often linked to a combination of factors including fear of loss of control, turbulence, heights, enclosed spaces, panic symptoms, or concerns about safety.
Research suggests that catastrophic thinking and overestimating risk play a significant role in maintaining flight anxiety.
It’s an irrational fear that millions of people live with, despite air travel being one of the safest forms of transport.
Is there usually a trigger point or can a fear of flying appear out of nowhere?
Both are possible.
Some people may be able to identify a trigger, such as a turbulent flight, a traumatic life event, or increased anxiety following parenthood. For others, a fear of flying can develop gradually or come on suddenly without a clear cause.
The evidence shows that anxiety disorders can emerge during periods of heightened stress or vulnerability. That means a fear of flying can sometimes develop, even when no obvious trigger is present.
What’s the difference between a fear of flying and a phobia?
A fear of flying exists on a spectrum. Some people may simply feel anxious, uneasy, or worried. But they still might be able to fly.
Those with a genuine phobia (known as aviophobia) may experience more intense and persistent fear. This can cause significant distress with severe physical symptoms such as panic attacks. It often interferes with work, holidays, or important life opportunities, with many people with aviophobia avoiding flying altogether.
In clinical terms, a phobia is distinguished by the severity of fear, level of avoidance, and impact on daily functioning. It’s more than simply feeling nervous about flying.
Can you treat fear of flying (and if so, what are the best ways?)
Yes. Thankfully, fear of flying is highly treatable. Many people I work with can experience significant improvement with the right support.
The most effective treatment for fear of flying is Cognitive Behavioural Therapy. It’s a structured method for people to identify and challenge catastrophic thoughts about flying. They’re also encouraged to gradually reduce avoidance behaviours, like not flying.
CBT can produce lasting reductions in anxiety and phobic symptoms but it’s not the only way to treat fear of flying.
Other evidence-based approaches you might want to consider are exposure therapy (including virtual reality exposure therapy – VRET) and psycho-education. Relaxation and breathing can be powerful for some people, too, in reducing the physical symptoms of fear of flying.
What does a treatment pathway look like for fear of flying?
It depends on the individual, but gradual exposure combined with cognitive strategies are the most effective for long-term recovery from a fear of flying.
Here’s a step-by-step process that you might work through with a trained and experienced therapist:
- Assessment and formulation. It starts by exploring when the fear began and what maintains it.You’ll work to identify specific triggers (for example, turbulence, take-off, loss of control, enclosed spaces, etc.). To understand how it affects you, you’ll assess avoidance levels and the impact on your daily life.
- Psychoeducation: Treatment begins by learning about the anxiety response and how fear is maintained. You’ll start to understand common flying-related concerns and misconceptions, replacing irrational thoughts with rational ones.
- Cognitive strategies: You’ll identify and challenge catastrophic thoughts, learning to develop a more balanced and realistic way of thinking.
- Exposure work: You’ll experience gradual exposure to situations that cause fear. Known as exposure, this helps the brain learn that the outcome you’re afraid of is unlikely and manageable.
- Anxiety management skills: As well as reframing thought you’ll learn practical tools, like breathing exercises, grounding techniques, and relaxation strategies to deal with the physical impact of fear of flying.
Over time, you’ll find the process can help you to gain the confidence to fly. Relapse prevention is important too, stopping you from falling back into negative mental patterns. A therapist will help you develop a plan for future flights by reinforcing coping skills and confidence.
While you may never be able to fly without fear, a therapist can help reduce the fear you feel – making flying more manageable.
Read more Expert Insights
Check out our Expert Insights series for more interviews with qualified professionals who answer your fear of flying questions – including Dr Gill.
If you need some extra support for fear of flying or are worried about an upcoming flight, download the Calm Flight Toolkit and check out the Help Desk.
