In the wake of recent aviation incidents, air safety concerns are top of mind for many travelers. It’s natural to feel anxious, but the good news is there are ways to manage stress and fly with confidence.

Katherine Mague, Sr. Vice President at Behavioral Health Network, explains that anxiety is a natural response when we perceive a threat. "Anxiety is the body’s alarm system overresponding. We are designed to fight, flee, or freeze in the face of danger. Anxiety happens when we perceive a threat, and our body physiologically responds. However, what you are reacting to isn’t really a rational threat; anxiety is the mind getting stuck on irrational fears."

Of course, any fear can have a nugget of truth to it, and most of these irrational fears do. "It is factual that there have been a string of plane accidents in the past month. But that doesn’t mean it is going to happen to you. It doesn’t mean you should narrow your life because of that," says Katherine.

Putting it in Perspective

The odds of dying in a plane crash are 1 in 13 million (MIT study), while the odds of dying in a car crash are 1 in 93 (National Safety Council). "While we may feel more at risk when flying, we actually take much greater risks in everyday life," explains Katherine. "Crossing the street and driving a car are both much more likely to result in injury or death, but we think thoughts that allow us to keep living our lives in the face of that risk (for example: I am going to look both ways before crossing the street). Remind yourself—flying is far safer than we might think."

Facing Your Fear

Contrary to what people may think, how to combat anxiety is NOT to avoid the situation. In fact, it is the opposite. When you avoid the situation, you feel relief. That reinforces for your brain that there WAS in fact a danger, and this only makes the fear stronger in the future. The solution is to face the thing that makes you afraid and change your response to it. Learn to relax in the face of the stimulus. Eventually you will be desensitized to stimulus and no longer feel afraid. 

Ways to Ease Anxiety

Here are some strategies to help calm your nerves:

• Breathing Exercises: Practice breathing exercises to reset your body’s stress response.
• Reframe Your Thoughts: Remind yourself that many sounds and movements during a flight are part of normal operations.
• Seek Professional Help: If anxiety feels overwhelming, don’t hesitate to talk to a mental health professional.
• Positive Affirmations: Remind yourself that air travel is safer than it seems and that you’re in good hands.

If you or someone you know needs support, call 413-301-WELL (9355) or walk into our BHN WellBeing Centers in Springfield or Westfield for help.