Lesson 4 - Part 2: Your Strategy for Success

(Approx. time to complete: 15 minutes.)

Tips for Overcoming Your Fear

I will begin with some general ideas about reducing stress in your life including some proven methods for controlling fear. Next you will print your Support Package.

Stress

Stress affects all of us. Almost everything in our life such as change, conflict, boredom, loss, failure, or even success creates stress. It is important to recognize stress and take care of yourself so that stress doesn't lead to anxiety.

There are many ways to help reduce stress and anxiety. Most methods simply involve paying attention to yourself and being aware of your desires and needs. You should learn to pamper yourself. Here are a few ways to help you reduce the effects of stress in your life.

Take care of yourself

Get some exercise. You don't have to run a marathon, but a little exercise will help use up the excess energy released into your body by stress. It also helps clear your mind and improves your self image. If you like, just take a walk.

Try to eat better. Get plenty of sleep. Take a nap when able. (Can you name an animal that sleeps less than we humans do?) Cut down on stimulants like caffeine, and ease up on sugar.

Feel good about yourself

Try to make a habit doing things that make you feel better about yourself: Help people. Be nice to others. Be honest. Have a clear conscience. It really does feel better to give rather than receive. (I feel better already by providing you with this free course!)

Feed your soul

 Nervous flyer discusses book - Fear of Flying

 

"Dear Captain, I finished your book (Wings of Discovery) last night. Actually it was early this morning, about 2am. Man what an inspiring book that was! Just awesome. I loved it. I was so tempted to start all over and read it again, but since I had to get up at 7am for work, I decided that it was probably not a good idea!"

Take time out to play, relax, or start a hobby. Don't feel guilty about this time you take for yourself. You deserve a little fun, don't you? Think of it as a necessity, just like food, water, and air.

Read a good entertaining book, such as Wings of Discovery. It's an adventure story packed with information on flying that you'll enjoy and relate to.

 

"I have a degree in clinical psychology and my specialty was anxiety - based disorders. I took your course and also read "Wings of Discovery" and was helped ENORMOUSLY by both. Your opening chapter in "Wings" absolutely captured every emotion people feel in that situation. You didn't sugar coat it and that gave you credibility. It also showed you understood the severity of the problem." Back To Top
  Therapist discusses reducing stress

 

Have a Good Laugh

Rent a silly movie or get together with some friends. Laughter really is the best medicine.

Manage your day

Become organized. Do one thing at a time, make a list, set priorities, compartmentalize

Control

Accept what you have no control over. Accept what you cannot change. Don't try to be perfect. Try to change "What if?" into "So what!"

Don't feel guilty about putting yourself first! If you don't take care of yourself, you are no good to anyone else. No one likes hanging around stressed out people.

  Physician discusses motion sickness

 

Motion Sickness

Some passengers may experience motion sickness. Symptoms generally consist of dizziness, fatigue, and nausea. Anxiety can lower your threshold for experiencing symptoms, however some individuals seem to be naturally prone to motion sickness.

To help prevent motion sickness seek areas of lesser movement, such as sitting near the wings. Facing forward, opening your air vent, and looking outside can also help. Several medications are available that may prevent or limit the symptoms and are best taken one hour before departure. Dramamine or Bonine can be effective. A prescription medication, Transderm-Scop, comes in a patch which can be worn behind the ear. Side-effects usually consist of sedation and dry mouth. Ginger root may also be effective, but with fewer side effects. Always check with your doctor.

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Solutions

Now let's take another look at fear and how you can deal with it...

Remember that fear is a normal reaction to a perceived threat. Once you understand the true danger of the threat, the fear naturally goes away. Fear itself is not harmful, just uncomfortable. A panic attack will not make you have a heart attack, or faint, or lose control. The following solutions can help you deal with fear when it strikes. It takes practice, but these methods are very effective. Before your next flight give these methods some thought and apply them in your everyday activities, especially the deep breathing exercise. (I use this when I visit the dentist!)

  Signs & Premonitions Before Flying

 

Keep Your Overactive Imagination in Check

Quite often people who have a fear of flying also have a strong or overactive imagination. For example, they might hear an unfamiliar noise during the flight and begin imagining what might be wrong with the plane. Or, they may believe in signs or premonitions that their plane will crash. For example, they might have a dream or hear a song on the radio about a plane crash. Odds are you are not psychic! Remind yourself of this fact and focus on reality.

If I thought there was the slightest chance that my passenger's dreams or premonitions could affect the safety of my flight it would be my duty to interview each and every passenger and ask if they have had any bad dreams or visions about the flight. Now that would slow down the boarding process! Your dreams have no affect on the real world.

  Therapist discusses relaxation techniques

 

Utilize Positive Thinking

Keep your thoughts in the present. Keep your thoughts positive. When you catch yourself thinking negatively, stop, and concentrate on the positive. Many people dwell on what might happen instead of what is happening.

It can be easy to play a "disaster movie" in your mind with you in the starring role! When you catch yourself starting the production of one of these imaginary "disaster movies" turn off the projector. Occupy your mind with something more constructive. Read, do a puzzle, or strike up a conversation.

Tense Your Muscles

Be aware of your body. When you feel muscles that are tense or tight, you can relax them. Instead of fighting the tightness, show your muscles who's the boss! You tense your muscles! You take control! Go ahead and tighten your stomach muscles or your leg muscles. Then pause and let go. You will be surprised at how your muscles feel warm and relaxed, and once again you feel in control.

Slow, Deep Breathing

When you feel afraid your breathing quickens and your heart races. To calm yourself, first push your stomach outward. Take a slow deep breath through your nose. Try to fill your lungs from the bottom up. Pause, and then exhale slowly. Do this a couple of times and you'll feel much better.

Better breathing instantly leads to a better mood. Controlled breathing is one of the best methods to deal with claustrophobic feelings. Practice your controlled breathing whenever you can. Try it whenever you feel tense. Slow, deep breathing is the easiest and most effective method for calming yourself.

I know I am repeating myself, but this is VERY IMPORTANT - Learn and practice to use controlled breathing!

"I cannot express the relief I felt after I took the course on-line and then was seated in the plane not to have the familiar anxiety and apprehension. I will most certainly share your website with anyone who even mentions the fear of flying. I felt like I was a 'frequent flyer' as I sat there and waited for the flight and then also in flight. I wondered if your website had the power of hynotisim or the power of suggestion... heheh. btw I decided to call the turbulence 'pot holes' in the sky and I actually let a glass of water sit there on the tray during the turbulence and it barely jiggled. YES!!!!!"
Visualization

Take a "virtual" vacation. Imagine a wonderful, peaceful setting- maybe some place you have vacationed. Think about what you see, hear, smell, feel, and taste when you are there. Describe your vacation to yourself. This might go something like, "I remember sitting on that beautiful beach on the North Shore sipping a delicious Mai Tai, watching the waves, listening to the gulls flying overhead, the smell of suntan lotion, a warm breeze on my skin." Close your eyes and visualize this. Try to re-live the feeling of each sensation.

Write Down Your Fears

Whenever you feel fearful, think about what might be the root cause of your fear and write it down. The act of expressing the cause of your fear in words on a piece of paper has a calming affect. It gives you a task which gets your mind off the fear. And once written down, it allows you to let go of the fear. You will feel in control. Another thing that helps is talking about your fears with others. Mention this online course to family and friends. You might be surprised at how many people share this fear and need some help too. Email a link to this course to a friend.

Back To Top
  Therapist discusses reducing stress

 

  Physician discusses motion sickness

 

Motion Sickness

Some passengers may experience motion sickness. Symptoms generally consist of dizziness, fatigue, and nausea. Anxiety can lower your threshold for experiencing symptoms, however some individuals seem to be naturally prone to motion sickness.

To help prevent motion sickness seek areas of lesser movement, such as sitting near the wings. Facing forward, opening your air vent, and looking outside can also help. Several medications are available that may prevent or limit the symptoms and are best taken one hour before departure. Dramamine or Bonine can be effective. A prescription medication, Transderm-Scop, comes in a patch which can be worn behind the ear. Side-effects usually consist of sedation and dry mouth. Ginger root may also be effective, but with fewer side effects. Always check with your doctor.

Back To Top | Review Lesson

Solutions

Now let's take another look at fear and how you can deal with it...

Remember that fear is a normal reaction to a perceived threat. Once you understand the true danger of the threat, the fear naturally goes away. Fear itself is not harmful, just uncomfortable. A panic attack will not make you have a heart attack, or faint, or lose control. The following solutions can help you deal with fear when it strikes. It takes practice, but these methods are very effective. Before your next flight give these methods some thought and apply them in your everyday activities, especially the deep breathing exercise. (I use this when I visit the dentist!)

  Therapist discusses reducing stress

 

Keep Your Overactive Imagination in Check

Quite often people who have a fear of flying also have a strong or overactive imagination. For example, they might hear an unfamiliar noise during the flight and begin imagining what might be wrong with the plane. Or, they may believe in signs or premonitions that their plane will crash. For example, they might have a dream or hear a song on the radio about a plane crash. Odds are you are not psychic! Remind yourself of this fact and focus on reality.

If I thought there was the slightest chance that my passenger's dreams or premonitions could affect the safety of my flight it would be my duty to interview each and every passenger and ask if they have had any bad dreams or visions about the flight. Now that would slow down the boarding process! Your dreams have no affect on the real world.

"I cannot express the relief I felt after I took the course on-line and then was seated in the plane not to have the familiar anxiety and apprehension. I will most certainly share your website with anyone who even mentions the fear of flying. I felt like I was a 'frequent flyer' as I sat there and waited for the flight and then also in flight. I wondered if your website had the power of hynotisim or the power of suggestion... heheh. btw I decided to call the turbulence 'pot holes' in the sky and I actually let a glass of water sit there on the tray during the turbulence and it barely jiggled. YES!!!!!"

 

Visualization

Take a "virtual" vacation. Imagine a wonderful, peaceful setting- maybe some place you have vacationed. Think about what you see, hear, smell, feel, and taste when you are there. Describe your vacation to yourself. This might go something like, "I remember sitting on that beautiful beach on the North Shore sipping a delicious Mai Tai, watching the waves, listening to the gulls flying overhead, the smell of suntan lotion, a warm breeze on my skin." Close your eyes and visualize this. Try to re-live the feeling of each sensation.

Write Down Your Fears

Whenever you feel fearful, think about what might be the root cause of your fear and write it down. The act of expressing the cause of your fear in words on a piece of paper has a calming affect. It gives you a task which gets your mind off the fear. And once written down, it allows you to let go of the fear. You will feel in control.

Another thing that helps is talking about your fears with others. Mention this online course to family and friends. You might be surprised at how many people share this fear and need some help too. Email a link to this course to a friend. Also, consider placing a link on your website (how to link). Or visit the Fear of Flying MySpace page and become a friend.

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Your Support Package

The Checklist for Success page will give you simple step by step instructions starting with what to do the day before your flight, the morning of your flight, while boarding, and on the flight itself. It will be your guide.

The Cheatsheet Tools page reminds you about the top ten truths you have learned in this course. It also spells out three easy exercises to follow to prevent anxiety and calm your fears.

The Feedback Form is a place to write any causes of fears you experience. This actively is therapeutic. If you decide to email your copy to me I can use your feedback to improve the course. You will be helping yourself, at the same time you are helping others!

The Letter to your Pilot introduces you and let's the pilot know you expect a nice flight.

Carry your Support Package on your next flight. It will be your guide if you begin to feel nervous. Keep it in your carry-on bag, pocket, or purse. Have the pages available for reference during your flight. Many people share your concerns about flying. Often, passengers are curious to see these printouts and want to learn more. You might enjoy sharing your new knowledge about flying with them. Please email me with questions, comments or suggestions about the topics covered in Lesson 4.

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