If you travel frequently, you can count on a few things. One that is certain is that sooner or later, you will experience delays. If you suffer from aerophobia, or fear of flying, travel delays can wreak havoc on your carefully managed coping plan.
The Fear
Fear of flying can be caused by many factors. Some people are afraid of the plane crashing. Some suffer from acrophobia, or fear of heights. Social phobia, claustrophobia, or even germ phobia can contribute to the fear.
All these phobias tend to be worsened by a phenomenon known as anticipatory anxiety. In this situation, you may begin to feel anxious long before your scheduled flight time, perhaps even before you have actually booked the flight. Many people report that their symptoms are at their worst shortly before takeoff, or even just after arriving at the airport.
If your plane is delayed, you may find yourself stuck in a cycle of anticipatory anxiety. There may not be enough time to leave the airport, particularly since this involves going through the security line again. You may begin to feel trapped.
Managing Your Anxiety
The most successful way to deal with any phobia-inducing situation is to plan for it. When you book a flight, realize that there is the possibility of a delay. Learn the layout of any airport you will visit, including those at which you will make connections. Identify places, such as restaurants or smoking lounges, that will make you feel safe and comfortable. Airport maps can generally be found online through a simple search for the airport name.
In the event of a delay, focus on remaining calm and gaining information. How long is the delay? Will you need to go to a different gate? If the delay is lengthy, will the airline compensate you in any way? If so, what do you need to do to get your compensation? Focusing on facts and details can help you remain in the moment and avoid going into a full-blown panic attack.
Once you have the necessary information, go to the place that you previously identified as comforting. Have a light snack and some water or other beverage to maintain your blood sugar. Avoid pounding drinks or chain smoking cigarettes, however, as the chemicals can actually make you more anxious. Do not overeat, which may make your stomach feel unsettled. Choose healthy, easy-to-digest foods instead.
If you are traveling with a companion, lean on him. Allow that person to take charge of your arrangements while you focus on remaining calm. If you are alone, making a phone call or sending an email to someone you trust can help you relax and avoid panic.
Use your deep breathing and other coping skills, and keep yourself distracted. If the delay is long, shop at the airport stores or go online for awhile. If you are permitted to do so, consider getting out of the airport altogether for a few hours. Spend some time outside getting fresh air if possible. Focus on the immediate moment rather than on the upcoming flight. Remember that if you go outside, you will need to go back through security, however, so allow plenty of time.
Although travel delays can wreak havoc on your plans for coping with a fear of flying, a bit of preparation can help you manage. Identify spots in the airport that are comforting to you, and plan to go there during any delays. Find distractions and keep yourself busy. Before you know it, your flight will be ready to depart.
