I have always been nervous birds. The second took my seat appointed in a plane, pull the headphones on my ears and stick a closed eyes in an attempt to flood the sound of the plane.
The tactic usually works, but with the deadly Midflight collision at Reagan National Airport, followed Ambulance flying crashes In Philadelphia and Fiery engine The evacuation in Houston, my anxiety was outside the plans.
Research shows Up to 40 % of the population reports of a degree of flying anxiety. Looking at the last series of accidents, experts say it is understood that people with aviation anxiety will feel more edge than usual.
Andrea Bonure, a teaching professor at the Department of Psychology at Georgetown University, said: “The possibility of something that does not concern the brain is anxious,” said Andrea Bonure, Teaching Professor at the Department of Psychology at Georgetown University. “The anxiety brain is attracted to the terrible risks of something.”
So how should you deal with your next trip? Here are five tips to reduce your mind before taking off.
1. Learn about the facts
Despite the last main headlines, the old saying “you have a greater chance of death in the car on its way to the airport compared to the flight from the airport” is still true (even if it is similar). Aviation experts told the Times that commercial aircraft are the safest passenger plane. Unlike smaller planes, pilots must achieve the highest credit leaves, Airlines transport pilot certificateThomas Anthony, director of the Safety and Security Program at the University of Southern California, said to drive commercial aircraft. In addition, all commercial aircraft are routinely examined by the Federal Aviation Administration and fly within the organized air traffic control system.
Martin Ulouglin, president and executive director of operations at Cornerstone Avil, a teacher of Angolan Armed Forces in Utah, said the biggest fear of the pilot was the collision of the air. But he said it is important to remember that the air clashes make such large news, partly, because it is very rare.
“In almost every case, designing the airspace and rules used by the Federal Aviation Administration to design expatriates and departure are very good,” Olujlin said, while admitting that more aircraft that fly more than ever, and putting fewer air traffic monitors on the industry.
He added: “It is really difficult to build a wall that cannot be penetrated against our fears, but you should not stick to these concerns and live on them as well.”
2. Imagine
Just as the athlete of the star imagines their performance before the time of the game, the perception of your journey – the possible disorder and everything – can help reduce your anxiety before starting the trip.
Stephen Segel, head of the Department of Psychiatry and Behavioral Sciences at the Faculty of Medicine at the University of Southern California, said if you are honest with yourself about whether you are disastrous or someone who can roll with punches. If you are from the first, going to the plane expects what you might feel in a position in the seat belt can lead to evaluating your anxiety and helping you to be less difficult for yourself when you feel anxious, as Bonure said. In addition, it may be difficult to reduce anxiety at the temperature of the moment anxiety.
In addition to perception, you can plan to bring soothing assistants such as filled spinning or essential oils. You can also download sound reflections or sings to get a trip. Includes some free options Health Minds Program For young people, Smiling mind.
3. slow your thoughts
Lauren Nug, a professor of clinical psychology at the University of California, Los Angeles, said that anxiety may be experienced as a partial physiological path. For example, ideas lead to physiological responses such as the hands of trembling. This can lead to behaviors such as avoiding. It is, then, how to reach feelings like fear.
To disable the first part of this path, try to stop the hamster in your head. Then, if you are a logical person, you can remind yourself of facts. Ask yourself: What is the actual thought that leads this fear? Is this thought accurate?
If logic is less, then move to mind, which is the practice of your thoughts and then allowing them to pass. The mind can look like meditation or prayer depending on a person. The idea is to accept that fear exists, but it does not wander or comment on it.
4. Name your emotions
A 2018 study Among the people with aviation anxiety, it was found that putting signs on their emotions reduced their anxiety. Instead of leaving a wave of panic, wash you, put your feelings in the words. If you are fighting to clarify your feelings, you have found a The wheel of feelings To be a useful tool.
Emiliana Simon Thomas, the scientific director of the Great Science Center at the University of California, Berkeley, said that you can take signs of your feelings forward by adhering to yourself. To put the distance between you and what you feel, see the situation in the third person. For example, if your name is a gene and your heartbeat is racing, you can say to yourself, “Jin is really concerned at the present time.”
In addition to describing your emotions, experts say it may be useful to reveal them. This is true, chat with your colleague. If you are a person tending to disaster, you may know that someone does not feel the same way as you can help you give you some perspective. But the simple act of interacting with another person instead of filling your fears can also bring a re -postponement of its need.
5
Anxiety, anxiety ideas can appear physically like super palm trees or increased thighs. If you remind yourself that the planes are generally safe and do not comfort you, you can reduce your mind by targeting the physiological aspects of panic. Work in the opposite direction to relax your body. It may be a good place to start by reducing your hands grip from the armrests.
Experts said breathing is also a great way to calm the body. Simon-thetomas said there are many ways to choose from them, but to always set priority to breathing for a longer period than breathing, which has been proven to send the body to a coherent condition. She said you can also practice self -sympathy, which is a practice in your difficult moments. A fixed and stable touch on your chest or shoulder can create physiological calm.
Finally, you can tend to a book, movie or game. Think about them less than deviations and more than the activities that bring you joy.
Alyssa Jerroud, a clinical assistant professor at the University of Pennsylvania, an important step in seeking to reduce anxiety is to stop his warrior. Jerud is similar to this practice of operation: When you start for the first time, your muscles will suffer a lot and you may feel exhausted. But if you stay fixed, you will be able to run longer distances, faster.
She said: “Likewise, the stronger your muscles become to sit with anxiety and uncertainty that nourishes them, the more you feel your ability to withstand both anxiety and uncertainty.”
Over time, flying may feel normal for you like a brisk walking to the corner store.