Overcoming a fear of flying
How hypnotherapy can help you cope with a fear of flying
By Abbi at myhappimind
For some people, flying is simply a means of getting from A to B. For others, the thought of stepping onto an aeroplane can trigger overwhelming anxiety, sleepless nights, panic attacks, or even avoiding holidays and important life events altogether.
If this sounds familiar, you're certainly not alone. Fear of flying is incredibly common, and the good news is that it can be treated successfully.
At Myhappimind Hypnotherapy, I offer a structured four-session Fear of Flying Programme designed to help you feel calmer, more confident and more in control before and during your flight.
Understanding fear of flying
Fear is one of the brain's most important survival mechanisms. Its job is to keep us safe.
Deep inside the brain is a group of structures sometimes referred to as the primitive brain. This part of the brain is constantly scanning the world for potential danger. Most of the time it does this brilliantly. It keeps us alert when crossing a busy road, helps us react quickly if we slip and prompts us to move away from genuine threats.
The problem is that the primitive brain isn't very good at distinguishing between real danger and perceived danger.
Sometimes it learns that something is dangerous when it actually isn't.
This can happen after a frightening experience, after hearing someone else's story, watching dramatic news reports, experiencing turbulence, or even after years of imagining everything that could go wrong. Sometimes there is no obvious reason. At other times, when we are feeling particularly stressed or overwhelmed, the brain can become more sensitive and a fear response may be triggered without us even being consciously aware of what started it.
Once the brain has created this association, even thinking about flying can activate the body's fight, flight or freeze response. This leads to genuine physiological changes such as a racing heart, feeling clammy, shaky, dizzy or short of breath. These sensations are uncomfortable, but they are actually signs that your brain believes it is protecting you.
The important thing to understand is that the fear feels real because the brain is producing a real physical response.
Why doesn't logic work?
Many people say,
"I know flying is one of the safest ways to travel, so why do I still panic?"
The answer lies in how our brains process fear.
When we're highly anxious, the primitive brain temporarily takes charge and the prefrontal cortex, the part of the brain responsible for rational thinking, perspective and logical decision making, becomes much less effective.
This is why telling yourself that you're OK, trying to relax or simply pushing through can be incredibly helpful, but may not always be enough to remove a phobia.
You already know that flying is statistically one of the safest ways to travel. Your rational brain understands that. However, when you think about flying, your emotional brain takes over. It has learned to associate flying with danger, even though logically you know you are safe.
How can we change the brain's response?
The good news is that the brain is incredibly adaptable.
One way I often explain this is by using the metaphor of a filing cabinet. It's not exactly how the brain works, but it can help make sense of what is happening.
Imagine that part of your brain has a huge filing cabinet containing all of your experiences and memories. Normally, memories are filed away in the appropriate place. However, with a phobia, it can be as though your brain has accidentally filed "flying" into the danger folder.
From that point on, whenever you think about flying, your brain automatically opens that file and triggers the fear response, even though flying itself is not actually the danger.
Our job during therapy is to help your brain create a new association with flying so that, metaphorically speaking, the memory is filed in a different place. The experience of flying is still there, but it is no longer automatically linked with fear and danger.
Our aim isn't to force you to "stop being frightened."
Instead, we help your brain create a new association with flying.
Over the four sessions we work to:
Reduce your overall levels of anxiety.
Calm your nervous system.
Strengthen the rational, thinking part of your brain.
Interrupt the old fear pathway.
Build a new pathway based on calm, confidence and safety.
As your anxiety reduces, the thinking part of your brain is able to stay online. This makes it much easier to respond logically rather than automatically reacting with fear.
Why solution focused hypnotherapy?
Solution Focused Hypnotherapy combines modern neuroscience, positive psychology and hypnosis.
During hypnosis, your mind enters a naturally relaxed state, similar to becoming absorbed in a good book or daydream. In this relaxed state, we use several gentle techniques to help change the way your brain and body respond when you think about flying.
Alongside hypnosis, we'll use education about how your brain works, relaxation techniques, visualisation and mental rehearsal to help your subconscious become familiar with remaining calm before and during a flight.
Rather than trying to "fight" the fear, we're helping your brain learn that flying no longer needs to trigger its emergency alarm system.
Why four sessions?
This is the programme I trained to deliver and one that I have found works well for most people.
There are other approaches that aim to treat a fear of flying in fewer sessions. However, I like using four sessions because it allows us to build change gradually, with each session focusing on a slightly different aspect before consolidating everything at the end.
We begin by helping you understand how your brain works and reducing your overall anxiety. We then build confidence, strengthen your calm response and finally mentally rehearse your journey so that your brain has already experienced flying in a relaxed and positive way before you even arrive at the airport.
For many people with a straightforward fear of flying, four sessions are enough to make a significant difference.
If your fear is linked to more general anxiety, we may recommend additional sessions so we can help with these underlying issues.
Ready to take off?
Imagine booking a holiday without weeks of worry.
Imagine arriving at the airport feeling calm instead of overwhelmed.
Imagine stepping onto a plane knowing your brain has learned a completely different way to respond.
Fear of flying doesn't have to limit your life.
If you'd like to find out whether this programme is right for you, I'd love to help.
Book a free 30-minute consultation and together we can discuss how you can start enjoying the freedom to travel again.
Frequently Asked Questions about how hypnotherapy helps with a fear of flying
Will hypnosis make me lose control?
No. Hypnosis is a natural state of focused attention and relaxation. You remain aware of what's happening throughout the session and cannot be made to do anything against your wishes. Most people describe it as a deeply relaxing and enjoyable experience, similar to becoming absorbed in a good book or daydream.
How successful is hypnotherapy for fear of flying?
Many people experience a significant reduction in their fear of flying after completing the programme, with some finding they are able to fly feeling calm and confident again. Everyone's experience is different, and the results can vary depending on factors such as how long the fear has been present and whether it is linked to more general anxiety. The aim of the programme is to help you feel calmer, more confident and better equipped to enjoy flying again.
What if my fear is linked to general anxiety?
If your fear of flying forms part of a wider anxiety problem, we may recommend additional sessions to address the underlying anxiety alongside your fear of flying. Reducing overall anxiety often makes it easier for your brain to respond calmly in situations that previously felt overwhelming.
Can sessions be done online?
Yes. The programme can be delivered either in person or online, allowing you to take part from the comfort of your own home. Online hypnotherapy is just as effective for many people and follows exactly the same four-session structure.