Airport Tragedy Sparks Fear of Flying: Expert Tips to Manage Aerophobia

Recent images of the devastating Air India plane crash that resulted in the loss of at least 200 lives out of 242 onboard have heightened anxiety among individuals with a fear of flying, known as aerophobia or aviophobia. Mental health specialists warn that such tragic incidents can serve as powerful triggers, intensifying fears even among those typically able to cope comfortably.

It is estimated that around 25 million people in the United States and approximately 40% of individuals in developed countries harbor an intense fear of flying. When major aviation accidents dominate headlines, it can activate and reinforce this fear — often causing setbacks in efforts to overcome it.

Dr. Gary Small, chair of psychiatry at Hackensack University Medical Center and a prolific author on mental health topics, explains that for those with aerophobia, news of a crash can be especially triggering. Despite flying being statistically one of the safest modes of transportation—with recent studies indicating a risk of death at about one in 13.7 million passenger trips globally—perceptions of danger can be disproportionate.

The perception of limited control, enclosed spaces, and catastrophic outcomes fuel the anxiety. Headlines emphasizing crashes can seem to confirm worst-case fears, even though such events remain exceedingly rare.

Experts emphasize that flying safety continues to improve steadily. A report from MIT highlighted that between 2018 and 2022, the probability of death during commercial flight was remarkably low.

To mitigate the impact of terrifying news, professionals advise taking breaks from media coverage, focusing on controllable factors, and employing grounding techniques. Cognitive-behavioral therapy (CBT) has proven effective in reframing fearful thoughts, and sometimes medication can provide additional support during anxiety spikes.

Practical tips for managing aerophobia include:

• Cognitive restructuring: Challenge irrational beliefs about flying, replacing them with factual information, and shift focus to positive anticipations.
• Relaxation strategies: Deep breathing exercises help reduce stress and induce calmness during flights.
• Visualizing success: Mentally simulate a smooth flight experience, imagining yourself relaxed, and envisioning a safe landing.
• Distraction techniques: Engage in activities like counting, puzzles, or focusing on surroundings to shift attention from worries.
• Support system: Travel with a trusted companion who understands your fears.
• Gradual exposure: Start with short flights or simulations to desensitize fear responses gradually.
• Professional help: Seek therapy with trained professionals specializing in exposure and CBT for phobias.

By implementing these approaches, individuals can better cope with the anxiety triggered by major aviation incidents and work towards overcoming their fear of flying.