How to manage plane anxiety.
How Exposure and Response Prevention (ERP) Can Help with Plane Anxiety
Fear of flying, or aviophobia, is a common anxiety disorder that can make travel stressful or even impossible for some individuals. Fortunately, Exposure and Response Prevention (ERP), a well-researched cognitive-behavioral therapy technique, can help individuals manage and reduce their fear of flying effectively.
Understanding ERP and Its Role in Treating Plane Anxiety
ERP is a type of therapy commonly used to treat anxiety disorders, especially phobias and obsessive-compulsive disorder (OCD). The core of ERP involves gradually exposing individuals to their feared stimulus (in this case, flying) while preventing avoidance or safety behaviors that reinforce the anxiety. Over time, this process helps retrain the brain to respond to the feared situation in a calmer, more rational manner.
How ERP Works for Plane Anxiety
Identifying Triggers – The first step in ERP is recognizing what aspects of flying cause the most anxiety. This could include turbulence, being in a confined space, takeoff, or even just the idea of getting on a plane.
Creating a Hierarchy of Exposure – ERP is a gradual process, meaning you won’t jump straight into a flight. Instead, a therapist may help you create a step-by-step plan, starting with less intimidating tasks such as watching videos of planes, visiting an airport, or sitting in a stationary aircraft before working up to taking an actual flight.
Exposure Without Avoidance – The key to ERP is facing fears without resorting to avoidance behaviors like checking the weather excessively, taking sedatives, or constantly seeking reassurance. By resisting these actions, individuals learn that their fear will decrease naturally over time without needing external coping mechanisms.
Practicing Mindfulness and Coping Techniques – While engaging in exposure exercises, individuals practice relaxation techniques such as deep breathing, mindfulness, and grounding exercises to help tolerate discomfort and prevent panic responses.
Repetition and Reinforcement – The more often individuals engage in these exposures, the more their brain becomes desensitized to the fear. Consistency is key in ensuring long-term progress and reducing plane anxiety.
The Benefits of ERP for Flying Anxiety
Builds Confidence: ERP helps individuals realize they can handle anxiety without avoiding flying altogether.
Long-Term Results: Unlike temporary solutions such as medication, ERP provides lasting changes in how individuals perceive and react to flying.
Improves Quality of Life: By overcoming fear of flying, individuals can travel for work, leisure, or family events without debilitating anxiety holding them back.
Getting Started with ERP
If plane anxiety is affecting your life, working with a licensed therapist trained in ERP can be an effective way to regain control. While the process may feel challenging at first, the benefits of overcoming flight-related fears can open up a world of travel possibilities.
By gradually confronting fears and resisting avoidance behaviors, ERP empowers individuals to fly with greater ease and confidence. If you're struggling with plane anxiety, consider seeking professional guidance to start your ERP journey today.
