Aside from flight simulators and psychotherapy, a few sophrology sessions can help you manage your phobia of travelling by air(Shutterstock)
Aside from flight simulators and psychotherapy, a few sophrology sessions can help you manage your phobia of travelling by air(Shutterstock)

Fear flying? Sophrology techniques can make air travel easier for you

If you have always been afraid of flying and have postponed far-flung travels, it’s time you faced your fear because a little help can turn air travel into the wonderful experience that it is.
By HT Correspondent | AFP, New Delhi
UPDATED ON JUL 04, 2016 08:43 PM IST

If you have always been afraid of flying and have postponed far-flung travels, it’s time you faced your fear because a little help can turn air travel into the wonderful experience that it is.

Aside from flight simulators and psychotherapy, a few sophrology sessions can help you manage your complex phobia. This visualization-based technique should ideally be started two months before takeoff for optimal preparation.

Learn to relax, learn to breathe

When faced with anxiety or fear, the body must be calmed from a state of constant alertness. For a lot of people, flying is experienced as a loss of control. This can lead to symptoms caused by a state of “hypervigilance” — such as palpitations, shortness of breath, feelings of suffocation, sweaty palms, shaking or trembling, dizziness, hot flashes — which can soon become a living nightmare.

Read: Changes proposed in air travel rules

Understanding how a plane works (air pockets, turbulence, etc.) and taking control of your thoughts can help some nervous flyers. However, fear is, by definition, deep rooted, which is why it’s necessary to address the body too. Sophrology can teach people how to relax and use breathing techniques that can favor emotional liberation and a more serene state of mind. One exercise, for example, involves breathing in for four seconds, using a deep abdominal breathing technique, and then breathing out for six seconds. That makes around six breaths per minute.

You should ideally start with sophrology sessions two months before take-off for optimal preparation. (Shutterstock)
You should ideally start with sophrology sessions two months before take-off for optimal preparation. (Shutterstock)

Visualize each stage of the journey

Like a high-level sportsperson preparing a match or a race from A to Z, fearful flyers could use a sophrology session to visualize each stage of the journey they’re about to make, from leaving the house, arriving at the airport and checking in, to the critical take-off phase, cruising and landing. Visualization immerses you in all these situations within the calm confines of your own mind and body.

Over time, this technique allows flyers to rehearse the experience, so when the big day arrives, it doesn’t feel like the first time. The more you repeat an action, the more it becomes familiar, and the less you think about it. Sophrology sessions can often be recorded to continue pre-flight preparation at home.

Read: Now you can fly to Shimla, Kullu from Chandigarh

Target the most stressful phase

Everyone is different, and the root of the phobia won’t be the same for each flyer. Common fears include accidents, technical problems and crashes, for example, but some may be afraid of having a panic attack during the flight, or have other phobias at play (claustrophobia, agoraphobia, fear of heights). Part of the sophrology technique helps phobics get as close as possible mentally to their specific blockage, progressively undoing the negative association established by the brain. For some, the most stressful phase will be takeoff, while others may apprehend arrival at the airport.

Read: How trains have carried forward literature

A new fear of flying application called Fofly, available free for iOS and Android, is inspired by these different techniques. It features a breathing exercise based on cardiac coherence to bring down stress levels once onboard the plane, as well as four pieces of relaxing music and theory lessons.

Sophrology sessions are a less costly option than the fear of flying courses often run by major airlines. It takes five to ten sessions to see effective results.

Follow @htlifeandstyle for more.

SHARE THIS ARTICLE ON
app
Close
Want to get your stamina back post Covid? Check out Varun Dhawan’s fitness video(Instagram/varundvn)
Want to get your stamina back post Covid? Check out Varun Dhawan’s fitness video(Instagram/varundvn)

Want to get your stamina back post Covid? Check out Varun Dhawan’s fitness video

By Zarafshan Shiraz
UPDATED ON JAN 20, 2021 04:28 PM IST
  • From right side lateral travelling ape to full scorpion, here’s how Coolie No.1 star Varun Dhawan recovered and got his stamina back after suffering from Covid-19 | Watch
Close
A study published in journal Human Gene Therapy shows that gene editing therapies, including CRISPR-Cas frameworks, offer the possibility to address transformations causing inherited retinal degenerations, a leading cause of blindness.(ANI)
A study published in journal Human Gene Therapy shows that gene editing therapies, including CRISPR-Cas frameworks, offer the possibility to address transformations causing inherited retinal degenerations, a leading cause of blindness.(ANI)

Study highlights genome altering can help to treat human retinal degeneration

ANI
PUBLISHED ON JAN 20, 2021 03:35 PM IST
A study published in journal Human Gene Therapy shows that gene editing therapies, including CRISPR-Cas frameworks, offer the possibility to address transformations causing inherited retinal degenerations, a leading cause of blindness.
Close
Representational image(Unsplash)
Representational image(Unsplash)

Loss of smell may be best predictor of Covid-19, research confirms

PTI
PUBLISHED ON JAN 20, 2021 02:48 PM IST
The research found that only around half of patients with a loss of smell got their sense of smell back after forty days.
Close
During the pandemic, burnout among health care professionals is a pervasive public health concern as the health care professionals are required to work even longer hours in high-stress situations.(ANI)
During the pandemic, burnout among health care professionals is a pervasive public health concern as the health care professionals are required to work even longer hours in high-stress situations.(ANI)

Burnout among health care professions a public health concern during pandemic

ANI
UPDATED ON JAN 20, 2021 02:19 PM IST
During the pandemic, burnout among health care professionals is a pervasive public health concern as the health care professionals are required to work even longer hours in high-stress situations.
Close
Representational image(WebMD)
Representational image(WebMD)

Fatty acid may combat multiple sclerosis. Here's how

ANI
UPDATED ON JAN 20, 2021 12:36 PM IST
A new study by Yale University explains that the abnormal immune system response that causes multiple sclerosis (MS) by attacking and damaging the central nervous system can be set off by the lack of a specific fatty acid in fat tissue.
Close
Early life experiences can have an outsized effect on brain development and neurobiological health.(Unsplash)
Early life experiences can have an outsized effect on brain development and neurobiological health.(Unsplash)

Study: Childhood neglect leaves generational imprint

ANI
PUBLISHED ON JAN 20, 2021 11:21 AM IST
Early life experiences can have an effect on brain development and neurobiological health. A research shows that those effects can be passed down to generations, reporting that the children of mothers who had faced childhood neglect displayed altered brain circuitry involved in fear and anxiety.
Close
How Covid-19 has permanently changed the fitness industry(Pexels)
How Covid-19 has permanently changed the fitness industry(Pexels)

The permanent effects of Covid-19 on fitness industry

Bloomberg
PUBLISHED ON JAN 20, 2021 07:51 AM IST
Because of the novel coronavirus outbreak, virtual fitness classes and mental health options were in demand during 2020. Doesn't look like that trend will end anytime soon, gym owners predict.
Close
The study involved all healthcare providers in the South West of England taking a new approach.(Unsplash)
The study involved all healthcare providers in the South West of England taking a new approach.(Unsplash)

Research suggest simple, cheap test can help save lives from colorectal cancer

ANI, London [uk]
PUBLISHED ON JAN 19, 2021 06:59 PM IST
New research has demonstrated that a simple, cheap test can help identify who is at risk of developing colorectal cancer, aiding early diagnosis and potentially saving lives.
Close
According to the International Diabetes Federation, the number of people with diabetes in India is expected to rise to 69.9 million from 40.9 million by 2025.(Pixabay)
According to the International Diabetes Federation, the number of people with diabetes in India is expected to rise to 69.9 million from 40.9 million by 2025.(Pixabay)

How can you treat diabetes the Ayurvedic way

ANI, Gurugram (haryana) [india]
PUBLISHED ON JAN 19, 2021 05:58 PM IST
One of India's leading Ayurvedic medicines developers, Butterfly Ayurveda, recommends people to take care of their sugar levels with Ayurveda, particularly during this pandemic since they are at huge risk of Covid-19.
Close
Despite the coronavirus restricting gym capacity while shuttering some entirely, the traditional January spike in memberships has matched—and in some ways exceeded—those of years past.(Unsplash)
Despite the coronavirus restricting gym capacity while shuttering some entirely, the traditional January spike in memberships has matched—and in some ways exceeded—those of years past.(Unsplash)

How Covid-19 has permanently changed the fitness industry

Bloomberg
PUBLISHED ON JAN 19, 2021 05:15 PM IST
Covid-19 has accelerated adoption of a hybrid model of online/in-person workouts that more brick-and-mortar gyms are likely to retain when the pandemic recedes.
Close
Representational image(Unsplash)
Representational image(Unsplash)

Fried food intake linked to heightened serious heart disease, stroke risk

ANI
UPDATED ON JAN 19, 2021 01:25 PM IST
While fried food is considered detrimental to health, a new study sheds light on its effects. The findings of a pooled analysis of the available research suggest that fried-food intake is linked to a heightened risk of major heart disease and stroke.
Close
It is well known that people who drink a lot of alcohol regularly are at increased risk of developing heart failure, and heart failure can increase the incidence of atrial fibrillation.(Unsplash)
It is well known that people who drink a lot of alcohol regularly are at increased risk of developing heart failure, and heart failure can increase the incidence of atrial fibrillation.(Unsplash)

One alcoholic drink in a day linked to risk of atrial fibrillation: Study

ANI, Washington [us]
PUBLISHED ON JAN 19, 2021 01:21 PM IST
A study of nearly 108,000 people has found that people who regularly drink a modest amount of alcohol are at increased risk of atrial fibrillation, a condition where the heart beats in an abnormal rhythm.
Close
Study: Androgen therapy can be alternative treatment strategy for breast cancer(Twitter/MoriKessler)
Study: Androgen therapy can be alternative treatment strategy for breast cancer(Twitter/MoriKessler)

Study: Androgen therapy can be alternative treatment strategy for breast cancer

ANI
PUBLISHED ON JAN 19, 2021 08:07 AM IST
  • A new discovery finds positive role of androgens in breast cancer treatment. Study says androgen therapy has immediate implications for women resistant to current forms of endocrine therapy
Close
Prior to Covid-19 there was a strong global health discourse that argued against lockdowns and similar mass quarantines.(Bloomberg)
Prior to Covid-19 there was a strong global health discourse that argued against lockdowns and similar mass quarantines.(Bloomberg)

From the Bubonic plague to 2021, why lockdowns look set to stay

Bloomberg
PUBLISHED ON JAN 18, 2021 05:54 PM IST
A year after the lockdown imposed in the Chinese city of Wuhan shocked the world, the tactic is turning out to be an enduring tool for quelling the coronavirus almost everywhere.
Close
The survey also found that those with blood group 'O' may be less susceptible to the infection, while people with 'B' and 'AB' blood groups were at a higher risk.(Unsplash)
The survey also found that those with blood group 'O' may be less susceptible to the infection, while people with 'B' and 'AB' blood groups were at a higher risk.(Unsplash)

Seropositivity for Covid-19 found to be lesser in smokers, vegetarians

PTI, New Delhi
PUBLISHED ON JAN 18, 2021 04:35 PM IST
Smokers and vegetarians were found to have lower seropositivity indicating that they may be at a lesser risk of getting infected by coronavirus.
Close
SHARE
Story Saved
OPEN APP