Claustrophobia

Many people struggle with turbulence when it comes to fear of flying. Some spend much of a flight anticipating turbulence, almost bracing for it throughout the flight while hoping it doesn't show up. Even though people know rationally in their minds that turbulence is a part of flying and doesn't present any reasonable danger (outside of not wearing a seatbelt during turbulence), the emotional experience of turbulence can feel like you are in danger— that catastrophe either is happening, or about to happen.

Fear of Turbulence

There's a lot that goes into fear of turbulence, psychologically and emotionally on deeper levels, and these underlying causes for the fear generally vary from person to person. The body can emotionally have a way of responding immediately to turbulence, whether it's tension, a pit in the stomach, heart rate increasing, sweaty palms, panic, rapid breathing, and more. Thoughts and worries can start to surface, imagining all of the bad things that could happen or may be happening, even if they're not actually happening. These "what if's" can take over when feeling out of control and scared. These are important to address while working to overcome fear of flying.

The vulnerability that comes along with being in a shaking plane can feel incredibly overwhelming. Many people with flying anxiety experience the moment turbulence starts as an indication everything is going wrong. It goes from smooth and stable to out of control and seemingly catastrophic very quickly.

Fear of Flying Programs and Even Many Therapies Miss on Treating Turbulence (and Flying Anxiety as a Whole)

Turbulence has stumped people over time who try to help with fear of flying. While I work with the whole range of fear of flying (from people who fly with anxiety to those who don't fly at at all), I do hear from a significant number of people who haven't been able to overcome the fear of turbulence in spite of all of the therapies and programs by airlines and pilots they have tried. They may learn a lot about turbulence, but still can't stop the emotional response when in it, or in the anticipation of it.

One of the reasons people often feel little improvement for fear of flying and turbulence is that the vast majority of what's out there uses typical emotional regulation techniques that have never really worked well in flying scenarios (imagery or breathing exercises). While these types of exercises can be useful for parts of the overall flying anxiety process, they don't tend to be so helpful with with calming anxiety and panic once it has taken over. These exercises often misdirect people into trying to control their feelings in ways that emotionally sets up an internal battle in these fearful moments. If you feel like your safety is truly being threatened, you can't just start meditating or deep breathing with any sort of effectiveness. It becomes a tug-of-war that often leaves people feeling more out of control and helpless.

So, How Can People Approach Turbulence in a Way that Can Be Helpful?

I've written a lot about my approach to helping people overcome fear of flying in other articles if you wish to read more. A significant piece of overcoming fear of flying is shifting how we experience flying and how we interact with it. The same goes for turbulence. When we get caught up in trying to make big feelings smaller, or trying to figuratively run away from the turbulence (which many common emotional regulation techniques aim to do), we are already fighting a losing battle. As much as we may urge to, we can't run away from the turbulence when we're in the plane with it.

Therefore, it becomes necessary to shift how we interact with the turbulence, as opposed to battling it for emotional control. Rather than trying to get away from it, it's important to start finding the middle ground between smooth and catastrophic, and start shifting the "what if's" into "what is". A lot of people who struggle with flying anxiety can find it difficult to locate that middle ground, which can lead to catastrophic feelings if any turbulence shows up (or a certain threshold of shaking or bumping in the plane is crossed).

A Turbulence Exercise

I have created a number of turbulence exercises that focuses on shifting how you engage with turbulence—effectively changing the interaction with it, locating the what is and the middle ground—which actually gives you the space to feel more empowered and in control in these moments. When you can coexist with the turbulence, you allow the room to start to experience that it's not as scary.

One starter exercise is to "rate the bumps" in turbulence.

What does this involve?

It's how it sounds. When the plane bumps or shakes, rate the intensity of the bump on a scale of 1-10 (10 being the strongest bump). Keep a list on your phone or write it down somewhere as you experience each bump. Keep writing down rating of each bump through turbulent moments—3/10, 6/10, 4/10, 3/10 again, etc. Try to be reasonable with it. If every bump is a 10/10 then try to challenge yourself to find a different number for as many as possible. As turbulence happens, continue to add to the list while looking back over the list to remind yourself of the middle ground between catastrophe and calm.

Building On This Technique and Overcoming Fear of Flying

This one exercise shouldn't be expected to cure your fear of turbulence on its own, so don't over expect from it. But it can hopefully start to lower the catastrophic feelings just a bit into a middle ground, as you allow yourself to experience a different interaction with turbulence. You're not running from it now, you're engaging with it. This allows the space to be in the room (or plane) with turbulence and, mixed in with other turbulence exercises and working through your own fear, this new interaction can go a long way towards overcoming fear of turbulence and flying anxiety as a whole.

#Phobia #fearofflying #Claustrophobia #PanicAttacks #Anxiety #Agoraphobia #flyinganxiety

This is a question I receive quite often from people, and it's actually not a simple answer. While sometimes it can provide some comfort to see videos of planes flying, or pilots talking about flying, and it can at times help normalize the experience a bit if the videos are benign enough, I find they can often be more harmful than helpful to people's fear of flying.

Not All Normalizing Experiences Are Created Equal

People sometimes hope they can provide themselves with some form of exposure therapy when watching airplane videos. However, exposure therapy has never been great for fear of flying for a number of reasons (some of those being limited access to exposure, graduated exposure, and repetition that you'd find with CBT). Fear of flying doesn't seem to follow the same rules as other phobias, and it has meant that traditional phobia treatments have never really done a great job with resolving people's flying anxiety. This is why I studied this phobia and came up with a different way of approaching this issue many years ago now that has worked well to help people overcome this issue.

Within this approach, there are four major components that need to be addressed when working to overcome fear of flying and flying anxiety: normalization, underlying causes, emotional regulation, and passenger flying education. I've discussed these components in depth in many articles and interviews in the past (and a book will eventually be on the way). So I won't go into the latter three here.

Understanding Normalization

Creating normalization is a bit more complex than it sounds (and no, it's not the same as what's known as "exposure"). The idea behind a normalization-based approach is that you're trying to make the experience of flying feel indifferent (or even fun and exciting in some instances). Kind of like the indifference you may feel when you get in the car if you drive every day. You likely just don't think about it because you're so used to it.

In order to create normalization, the basic concept is that you have to be taking in (to your mind and body, consciously and unconsciously) more of the routine elements of flying than anything else. If you end up taking in more negative or anxiety inducing flying elements, even unknowingly, it can result in "reverse normalization" and actually set your normalization meter the other direction, leading to increased anxiety instead of calm. This reverse normalization happens when people are taking in more negative than positive, and for every person, how "negative" and "positive" flying elements are experienced depends on their own emotional history and current place. Some people will be impacted by elements that others are fine with.

A Video of a Calm Flight Can Still Be Triggering

It can be tempting to think that a helpful or benign flying video is watching a plane flight where no bad turbulence happens and everything runs smoothly. However, sometimes hearing certain sounds may be more triggering than expected, or seeing various airplane movements, seeing people moving around the plane a certain way, seeing the plane full of people, and more that shows up in videos can actually unexpectedly hit the reverse normalization button. While some might say, "Well, you have to get used to all this before flying, don't you?" There is some truth to this line of thinking. However, if what you're watching becomes unexpectedly too overwhelming or overstimulating for any reason it can actually create anything from panic attacks in response to a significant setback that doesn't easily resolve with repetition. I have had people show up to their sessions clearly impacted after they decided to watch live flight videos that they weren't ready to encounter.

Different Types of Airplane Videos and Reverse Normalization

There are a lot of different types of airplane videos online nowadays, more so than just videos of planes flying that passengers put online. There is also an ever-growing pool of pilot-made videos for the sake of teaching the public about planes and flying, and explaining incidents that come up. And while these maybe are intended to be helpful -- sometimes it is really unclear -- I would venture to say that many more videos lend to reverse normalization, as opposed to normalization. When you're afraid of flying, it is much easier to be stimulated the wrong way than the helpful way. The interaction between the fearful flier's brain and content that highlights things going wrong, or that shines a light on the exceptions to flying, or shows the mistakes (even if things turn out okay, in the end) only leaves most people who fear flying feeling less good about flying and more worried. Even if the pilots are explaining why you shouldn't be nervous, it is the interaction with the anxiety and flying that ratchets up the fear.

The Less Obstacles to the Fear of Flying Brain, The Better

In my approach, stemming from my work as a therapist, I created the normalization exercises I use when working with people specifically to be sure that what you're taking in is most likely to lend to normalization and not the opposite. And this never includes videos. There are times that people have brought videos into our sessions to watch with me so their reactions can be monitored and understood. But I would not specifically point people towards any videos you'd find online for the purposes of normalizing flying. There are too many variables that can work against you. In fact, it is really the opposite. I would normally tell people not to watch videos they find online (including flying news videos). It doesn't mean certain video have never helped people -- I'm sure some people will respond to this article and say how watching videos was helpful for them. But it isn't a reliable approach.

The mind of the fearful flier can be delicate when it comes to anxiety and flying and easily impacted the wrong direction. If you're wanting to overcome the fear, the less obstacles the better. This is why the more flying related content that pops up online these days, the more care is needed around what you're taking in.

It is also the case that if there is something in the underlying causes area that is blocking normalization from being internalized that trying to push too hard on the normalization button can actually increase flying anxiety as well. So if you're watching videos hoping it's going to desensitize you, but something underlying is in the way, it can actually increase the block and you may start to feel more anxious. (This is why overcoming fear of flying has always been complicated. The needs aren't the same from one person to the next and the process needs to adjust for the person, not the other way around).

Overcoming Fear of Flying, and Handling Videos

If you enjoy watching airplane videos, passenger videos, or pilot explanation videos, just keep in mind that while they certainly can be interesting, don't be surprised if you're noticing yourself wanting to fly less as you watch more of them. It doesn't really mean that flying has become notably more dangerous or higher risk (I know this is a hot topic right now), but it more likely means that you're experiencing reverse normalization if you're finding yourself backing away from flying or becoming more uncertain about it. This may be a sign it's time to put the videos aside or scroll past them in your feed for a while.

#fearofflying #Anxiety #Phobia #PanicAttacks #Claustrophobia #flyinganxiety

“My whole life, every time I tried to make a decision, my family interfered—and I ended up doing what they wanted. Now, for the first time, I made a decision to move to Canada. I’m not saying I’m an angel—I know I have a tendency to blame others, but honestly, most of what I did was based on their choices.

I finally booked my flight, partly encouraged by my Canadian uncle’s positivity. But now, just 24 hours before departure, he’s emotionally pulled back. The war situation between Pakistan and India is also making things unstable—airspace keeps getting closed and reopened. I’ve never had fear of flying before, but now I feel like I’m developing claustrophobia.

Now I’m left with confusion, fear, and deep anxiety.
I still want to go. But I don’t know how to handle this emotionally.

Has anyone else felt this way before a big life move? Did you go through with it? How did you deal with this kind of fear and doubt?”

There are many different reasons that people fear flying and experience forms of flying anxiety. It isn't a one size fits all phobia, even though the struggle with flying from the outside can often appear somewhat similar. What goes on underneath for each person however is actually quite different for everybody. Many who fear flying are not actually afraid of the plane crashing, for example. Many do trust that the plane will make it to the destination, but it actually becomes very scary to be in a vulnerable environment where they have no sense of control, and not be able to get up and leave when they feel scared.

Feeling trapped when flying can be terrifying. If you're in turbulence, of taking off, or even just cruising mid-flight, it can be the most vulnerable space for some people to be in. If you feel fear and anxiety ramp up when turbulence is happening, you can't do anything to stop the turbulence, and you also can't just leave the plane and come back in twenty minutes. It's a powerless feeling. When you're good at being in control of your environment in your daily life, and in ultimate control of your own body, it can be very difficult to sit in the plane and not be able to control the environment or leave it when you need. You just have to sit in it. In many ways, flying is a space where people have to learn how to hold their vulnerability while staying in it at the same time.

Fear of Being Trapped Happens for Different Reasons

For each person, however, it's different why being trapped causes such distress. For example, some fear being trapped because they're worried they're going to need medical attention and they're not going to have access to what is needed. Others may fear being trapped when flying because their anxiety and panic may become so big that they don't quite know how they'll react. Will they jump up and scream? Will they run up and down the aisle? Others fear being trapped because when they have a lot of people around them they feel enclosed, stuck, and like they can't breathe. And so on.

It's also very hard for many people to be in a space where they feel they may not be able to hide their fear and panic, and it will be noticed by others. The shame can be so great about being noticed that you're struggling, and the idea that you're not able to hold it all together, especially when it feels like you should be able to hold everything together. Every minute having to try to sit on the emotions can feel like an intense pressure and losing battle. Especially if you've grown up feeling there's never been much room for your emotional needs to be attended to, it may feel like you're supposed to hide the emotions, or hold it all together when you're feeling scared. This pressure in a plane, when the vulnerability can be the most intense, feels so overwhelming for people that every minute is filled with anxiety and dread, just wanting to get off the plane again so you can breathe again. There are other reasons that being trapped can be such an unnerving feeling when flying, but these are just some of the reasons that show up most often.

Trapped Within Your Own Skin

In many ways, a fear of being trapped when flying isn't necessarily just about being trapped within the airplane, it can often actually be a fear of being trapped within oneself, and all of the emotions that may feel they're going to become bigger than your body can hold. It's really hard to feel such big emotions and feel like there's nowhere left within you to put them all. This is where anxiety in flying can become more of a panicked feeling. Like there's no space left to breathe and you're becoming trapped.

Basically, it doesn't just feel unsafe inside the plane, it may feel unsafe even within your own skin.

Sitting With Yourself Differently, and Overcoming Fear of Flying

While it's important to learn how to sit in an environment where you don't have control (over the plane, or the people, etc.), there actually is still room to create control within yourself and your own body. But it's not always in the way people are used to creating control in themselves. People often create control by controlling the outside space. It is common to not know how to be with or handle emotions and discomforts on the inside, when the outside is out of your control. Alongside normalization and other elements of the personalized fear of flying therapy approach I created many years ago, part of overcoming fear of flying and being trapped is learning how to listen to yourself, understand yourself, and sit with yourself in a way that can help you feel more safe and calm, even if the environment is uncertain.

#fearofflying #Phobia #phobias #Anxiety #PanicAttacks #PanicDisorder #Claustrophobia

I have been told, by a case worker, with our insurance provider,a diagnosis I was unaware of.This isn't the first time.I was told by the neurosurgeonsRN called me to tell me size and severity of my AVM prior to knowing I had one.I was told I had claustrophobia after having a seperate surgeon ask for general anesthesia for me.That is still in my chart.I am exhausted of not knowing the truth.my husband doubts anything unless he gears it himself.He won't speak about it without it turning into an argument.An argument over the multiple diagnosis.I can remember when he'd say..I thought it was so n so.Last visit you said it was this.Now your saying this.Ive been actually advocating for myself.Told tonight that I go on and on and on.I had only spoke for less than 5 minutes.no screaming or calling names.Calm.Shocked at his lack of reaction.His accusing look and tone.T hat things are sarcastically implied.Jabs and stares that are defensive and too much for me.I need to express myself.It is not my problem if the person Im talking to cant handle their emotions.Im not keeping mine in anymore.When Im pushed.I react.Why am I wrong for pushing back?When I was asking for reassurance, all you did was fight.