True scenarios: Emma wanted to meet her sister after being apart for five years. However, overwhelming anxiety and “what-ifs” stopped her each time she tried booking a flight.
John was up for an an exciting international promotion. But he felt hesitant because he was uncomfortable with flying.
Maria wanted to plan a beautiful European honeymoon. Nevertheless, the thought of getting on a plane made her uneasy.
Up to 40% of people experience some degree of aviophobia. It can quietly limit opportunities for them. However, you can learn how to conquer fear of flying with the right treatment approach. This blog highlights natural methods that work with your subconscious mind to build confidence.
What Is Really Behind Fear of Flying?
Aviophobia or fear of flying doesn’t only mean being nervous on a flight. Instead, it is a mix of anxieties and fears that go way beyond just being in the air.
Your mind may assume that you are helpless in a supposedly “threatening” situation. This can be a major cause of aviophobia. The factors may be:
- Loss of control: The plane is in someone else’s hands.
- Turbulence or crash fears: You may imagine worst-case scenarios.
- Claustrophobia: The plane’s enclosed space can make you more stressed.
- Feeling trapped: You know you cannot “get off in need” mid-flight. This can trigger panic.
The Neuroscience of Fear
Your body reacts when your mind signals a threat even if it is not actually there. Your amygdala (brain’s emotional control center) takes over before your logical brain can process the situation. This means that you don’t get time to remind yourself that flying is safe. Your emotional brain’s alarm bells immediately flood your system with fear.
The amygdala fires before logic kicks in. That’s why fear of flying can feel so resistant to rational arguments.
Why Rational Reassurance Doesn’t Work?
You know the fact that flying is statistically safer than driving. Nevertheless, knowing doesn’t stop palpitations when you think of the plane taking off.
Why?
Emotional Memory vs. Logical Reasoning
Your conscious mind can analyse statistics. But, your subconscious mind leans towards emotional memory. It links cause and effect.
A past traumatic flight experience can create a negative emotional association. This may trigger fear that overrides logical reasoning.
The Subconscious Fear Loop
- A “what if” thought (about turbulence or technical issues)
- Physical symptoms (tight chest, shallow breathing, dizziness)
- Increased fear (due to the above-mentioned feelings)
- Mental freeze (cannot think clearly)
- Avoidance (thinking of canceling flights)
“You are not afraid of flying. You are afraid of how you feel when you fly.”
You must break this emotional loop to learn how to conquer fear. For that, you need to resolve the subconscious patterns that got you stuck in that loop.
Emotional Shift: Releasing the Root Fear
It isn’t enough to manage symptoms. You must release the original fear that resulted in aviophobia. It requires curiosity rather than judgment.
Ask yourself:
- When did this fear start?
- What are you actually afraid of regarding fear of flying: crashing, losing control, or feeling trapped?
- What stressful incident in the past made you feel that way?
Often, the real fear is not the plane. Rather, it is an unresolved anxiety coming out as this type of fear.
Powerful Tools for Emotional Release
These methods help you recognise and resolve deep-rooted stress. They don’t suppress the symptoms only. You may feel calmer once the root fear dispels.
1. Breathwork to Regulate the Nervous System
Your breathing directly affects the nervous system’s fight or flight response. That’s why you breathe quickly when you become anxious.
So, you can calm your nervous system with specific breathing patterns. You can think rationally once your mind and body relax.
Try Box Breathing:
- Inhale for 4 seconds
- Hold for 4 seconds
- Exhale for 4 seconds
- Hold for 4 seconds
It also helps you regain control of the current stressful situation.
This simple yet powerful technique helps you release fear and rewire your brain for safety. Through gentle touch in the body, you can build delta waves in your brain. This can help you unlink traumatic memories from their emotional influence.
It means that you will remember the stressful situation. However, you won’t feel anxious or fearful while remembering it. It loses its negative emotional value.
How to do Self-Havening to Calm Your Fear of Flying?
- Start with Gentle Touch
Use slow, calming strokes across your upper arms, palms, or face. This creates a sense of emotional safety and tells your nervous system: you’re okay now.
- Name the Feeling Out Loud
As you continue the touch, gently say the word “fear” or “anxious” out loud. Repeating it helps bring the emotional charge to the surface so it can soften and release.
- Let It Move Through You
Stay with the sensation. Notice any shifts in your body—tightness, heat, or emotion surfacing. This is your system processing and letting go.
- Transition to Calm
When you feel a softening, begin to repeat the word “calm” as you continue the havening touch.
- Repeat as Needed
You can practice this before boarding, during turbulence, or anytime the fear arises. Each round helps rewire your brain’s fear response and builds emotional resilience.
This method helps you reach inwards. So, you can understand and work with your subconscious mind directly. This is where your memories, insecurities, and fears live. Hypnotherapy helps you to find out which memory/memories started your anxiety with flying.
It helps you learn how to conquer fear of flying. You can reframe it better once you resolve the actual cause and effect link.
A qualified hypnotherapist can help you revisit and reframe those moments. As a result, you may replace fear with calm.
Mental Shift: Reprogramming Your Inner Dialogue
Your internal monologue shapes your reality. Aviophobia might turn this inner voice into a never-ending echo chamber of worst-case scenarios.
Common fear-based thoughts:
- “What if I can’t breathe?”
- “What if I panic and can’t escape?”
- “The plane is going to crash!”
These thoughts trigger physical symptoms which makes you anxious.
Rewire Your Mind With Empowering Beliefs
It is true that negative self-talk can increase fear. Nonetheless, you can dispel it with building empowering beliefs.
Try this self-talk reframe exercise:
- Identify Your Top 3 Fear-Based Thoughts:
Example:
“I am going to have a panic attack.”
“I won’t make it to my destination.”
“The plane’s engines will fail because of the turbulence.”
- Counter Each with a Grounded Alternative:
- “I am capable of staying calm. I can use my breathing techniques. I can manage even if I feel anxious.”
- “Flying is extremely safe. Millions of flights happen daily without incident.”
- “Turbulence is normal like road bumps. The pilots are trained experts.”
- Practice Daily:
You must keep challenging and replacing negative thoughts. That way, you maybe able to break the fear loop to build healthier neural pathways.
Visual Rehearsal: Train Your Mind & Body to Feel Safe
It is a highly effective technique to conquer fear of flying. The brain often cannot differentiate between an imagined memory and a real one.
So, you can visualise yourself having a relaxing flight confidently. This can make your mind and body feel safe before you board.
Guided Imagery for Flight Confidence
How to Practice:
- Find a quiet space. Close your eyes and breathe deeply.
- Visualise the airport experience:
- See yourself calmly checking in and navigating security.
- Watch yourself walk to your designated gate.
- Notice the sounds and feelings on the way.
- Boarding and settling in:
- Picture yourself finding your seat.
- Imagine buckling in and hearing the captain’s reassuring voice.
- The flight:
- Imagine a smooth takeoff.
- Visualise the world shrinking below.
- See turbulence as a gentle rocking if it comes to mind. Feel your body remain relaxed.
- Arrival:
- Picture arriving at your destination feeling proud and relaxed.
Practice 10–15 minutes daily.
You must be consistent in practicing visualisation. Use your senses more and more to build emotional tolerance. As a result, you can create positive associations with flying.
Case Study: Client C.’s Journey to Bali
C. was a victim of aviophobia for 10+ years. It started after she experienced rough turbulence on a flight.
She tried:
- Self-help books
- Relaxation apps
- A fear of flying course
However, nothing comforted her for long.
C.’s Goal
Her goal was to fly to Bali to see her sister when she came to Make It Happen Hypnotherapy (MIHH).
MIHH’s Intervention
Our personalised sessions focused on:
- Finding out the root of her fear. It was losing control over the situation.
- Emotional release to reframe that fearful memory.
- Replacing her inner dialogue with healthier beliefs.
We used consistent visual rehearsal for weeks to help her feel calm and in control.
Results
C. booked her flight to Bali eventually. She felt slight nerves but remained calm altogether. She enjoyed in-flight entertainment and even looked out the window.
She expressed:
“I flew to Bali for the first time in a long time. I can’t believe it! It feels like a part of me has been set free.”
Why Hypnotherapy Can Help You Conquer Fear of Flying?
All self-help methods can help you. However, hypnotherapy has an added advantage. It offers you direct access to the subconscious mind. So, you can work “onsite” right where your deep fears reside.
A qualified therapist can:
- Recognise and resolve root causes: Go beyond symptoms to uncover hidden reasons for your fear.
- Reframe negative associations: Replace dread with confidence.
- Install empowering resources: Build resilience and control over your reactions.
- Pre-pave future experiences: Rehearse a calm flight at a subconscious level.
Also, why should you choose hypnotherapy?
- It is a gentle and solution-focused method. It often works faster than conventional talk therapies.
- Studies show that hypnotherapy can significantly reduce fear-related anxiety.
In a Nutshell
Your fear is learned so you can unlearn it with the right tools and a compassionate approach. Eventually, you may feel calm, confident, and free to travel the world.
Are you ready to let go of flight anxiety for good?
Book a FREE Strategy Call with Make It Happen Hypnotherapy (MIHH) today. Our trained therapists will help you learn how to conquer fear of flying naturally and for life.
FAQs
How Common Is Fear of Flying and Who Does it Affect the Most?
Fear of flying affects up to 40% of people worldwide. It is one of the commonest phobias. It often shows up during major life events. Starting a new job, moving abroad, etc. can trigger it. However, knowing that you are not alone in this can be an important mindset shift in how to conquer fear of flying.
Are There Specific Personality Traits Linked to Fear of Flying?
Research shows that people who are more sensitive to stress can suffer from fears. Additionally, people who have difficulty with uncertainty or who prefer control may develop it. This recognition may help plan personalised therapy plans on how to conquer fear of flying effectively.
Can Lifestyle Changes Support the Process of Conquering Fear of Flying?
Yes, lifestyle factors can make conquering fear of flying easier. Activities like regular exercise, proper sleep, and mindfulness practices can reduce anxiety levels. This makes managing flight-related fears easy. Also, you can combining these healthy habits with targeted methods like hypnotherapy. This might increase your ability to conquer fear of flying by improving emotional resilience and nervous system regulation.
