Whether it's your first time or your fiftieth time, getting on an airplane can understandably make you nervous. By examining the nature of these fears, the risks of flying itself, and what you might expect on your flight, we can hopefully make flying a little less terrible.

The fear of flying

The American Psychiatric Association classifies fear of flying (also called Flying Phobia or aviophobia) as a Specific Phobia. That is, it should be treated and approached from a medical stance, and not as something to just "get over it". As with any medical matters, speak to a doctor about your concerns if you see fit. They will be able to give you the best advice and/or treatment.

Passengers board an Air China Airbus A350. Photo by Markus Winkler on Unsplash

An Emirates A380 taking off at Dusseldorf Airport. Photo by Tim Dennert on Unsplash

When certain stimuli cause someone to perceive a threat, they experience a trigger. There are many different triggers that might cause anxiety exacerbation in airplanes. To name a few: being in an airport, boarding the aircraft, takeoff and landing, unexpected movements, etc. Triggers cause real physiological responses, such as increased heart rate and breathing rate, nausea, sweating, etc. For some people, the stimuli have to be quite strong to elicit a response, like an extremely bumpy flight. For others, even a normal takeoff can trigger a full on panic attack.

Psychology experts generally agree that avoiding situations that cause fear will make the response stronger the next time. In fact, facing your fears can physiologically change your brain, making the situation less anxiety-inducing the next time. However, for people with a severe fear of flying, it might be a little too much to just get on a plane. Many airlines have created programs for nervous flyers to help ease them into flying before they actually go on their flight, some of which have shown tremendous success even though they were just internet modules.

What you can expect on your flight, and some helpful tips

When you're at the gate waiting to board your flight, there really is no need to line up until your boarding group is called. I promise that the plane will not leave you behind. Find your assigned seat (unless you're flying Southwest) and sit down. Try to have everything you need prepared so you don't need to unpack your carry-on bag in the middle of the aisle when people are trying to get past.

Have a seat and take a deep breath. If possible, consider choosing a window seat so you can see what's happening outside, which can provide you with visual cues to explain the physical sensations you feel. One of the causes of flying phobia is that the cabin of the aircraft is a non-inertial reference frame. Because the whole plane is moving and accelerating, you might feel forces and sensations that aren't apparent by referencing something inside the aircraft. For example, the airplane might be turning, and you'll feel heavier in your seat. If you can't see outside the window, it can be frightening.

Consider watching a movie or listening to music during flight, but inflight entertainment isn't available on all airlines/aircraft. Photo by Suhyeon Choi on Unsplash

Sit back, relax, and enjoy your flight. Everything will be ok. Image: a British Airways Boeing 747-400 at Chicago O'Hare. Photo by Patrick Campanale on Unsplash

Mechanical failures are also exceedingly unlikely. Even if one engine fails, aircraft can fly quite a long distance on only a single engine. If both engines fail, it will depend on how much altitude the aircraft has, but even then, the plane will not crash to the ground immediately. The aircraft essentially becomes a very bad glider, and you will likely walk out alive.

When the aircraft begins to descend, you will feel light in your seat. You are not falling out of the sky; the aircraft will descend at a reasonable rate, and hey! Your flight is almost over. During the descent, try not to look at the ground if the height makes you nervous, but do keep the window open for the aforementioned reason. Each landing is different in terms of how hard you touch the ground, but there is generally no reason to worry. When the plane lands, if you can see the wing outside your window, the ground spoilers will deploy on the landing roll. They are a series of panels that will lift and expose some of the hydraulics in the wing, but it's supposed to happen and there's nothing to worry about.