An Indian plane crash has sparked widespread fear among millions of people with a fear of flying, while mental health experts warn of potential relapses that could send them back to square one.
"For these people, plane crashes are not just unfortunate news; they reinforce a profound sense of helplessness and reawaken deep-seated fears that had been difficult to address," says Dr. Gary Small, chairman of the Department of Psychiatry at Hackensack University Medical Center.
Although aviation accidents are extremely rare—MIT data indicates that there was only one fatality for every 13.7 million passengers between 2018 and 2022—the psychological impact of a single accident can be enormous.
Watching footage of the accident or following its details can reinforce a false sense of imminent danger in those affected, undermining treatment efforts based on relaxation techniques and cognitive behavioral therapy.
Strategies for dealing with aviophobia
A team of specialists at Hackensack Meridian Health has provided practical tips to help people with aviophobia overcome their fears, including:
Challenge negative thoughts
Review realistic aviation statistics and remind yourself how rare air accidents are. Focus on the positives, such as arriving safely at your destination, and avoid constantly following news about air accidents.
Use relaxation exercises
Try deep breathing and repeating calming words during the flight, which can relieve immediate stress.
positive imagination
Visualize yourself on the plane feeling calm and reassured, and focus on the safe end of the flight.
Distracting from negative thoughts
Use mind games, read a book, or watch a movie during the flight to relieve anxiety.
Reliance on social support
Travel with a loved one and share your feelings with them to calm yourself down when needed.
Gradual exposure to aviation
Start with simple steps, such as visiting the airport or watching virtual flights, before you travel.
Seek professional help
Cognitive behavioral therapy and exposure therapy are among the most successful methods for overcoming phobias.
