Air India crash could trigger 'aerophobia' as expert shares tips for dealing with flying fears
The horrendous images of the Air India plane crash have been hard to escape the last few days. A total of 270 bodies have since been recovered following the horror crash in Ahmedabad on Thursday, June 12.
The London-bound flight crashed shortly after take-off into the hostel block of a medical college. Among those believed to have been killed are 241 of the passengers and crew on board the flight, including at least 50 Britons.
The remainder are thought to have been on the ground or inside the doctors' hostel building the aircraft hit on impact. One passenger, Vishwash Kumar Ramesh, 40, survived and escaped the wreckage of the Boeing 787.
The incident is likely to escalate anxiety among many who have an intense fear of flying, say mental health experts.
Approximately one in ten people in the UK suffer from aerophobia, the fear of flying, according to Anxiety UK.
When tragedies occur, that fear is intensified and brought to the fore, even if people normally try to suppress it.
"For people with fear of flying, news of a plane crash can certainly be triggering and reinforce an already heightened sense of vulnerability," says Dr Gary Small, chair of psychiatry at Hackensack University Medical Centre.
"Even though flying remains statistically one of the safest forms of travel, people with this phobia often struggle with a perceived lack of control, fear of enclosed spaces, or catastrophic thinking.
"They believe that the worst-case scenario will happen to them.
"When a crash makes headlines, it can feel like proof that their fear is justified, even if the event is incredibly rare."
Aviation experts note that flying continues to be among the safest modes of transportation, and has been steadily improving. Massachusetts Institute of Technology researchers noted in a report last year that the risk of dying from commercial air travel was one per every 13.7 million passenger boardings globally in the 2018 to 2022 period.
"I encourage people to take breaks from media coverage, focus on what's within their control, and use grounding techniques," Dr Small said. "Therapy - especially cognitive behavioural therapy - can help reframe fearful thoughts, and in some cases, medication can offer additional support during high-anxiety moments."
To cope with the fear of flying, Hackensack Meridian Health mental health experts have issued some advice.
1. Cognitive restructuring
"Gently challenge irrational beliefs about the dangers of flying by replacing such beliefs with factual information about flying," Dr Small said. "Redirect your negative thoughts to focus on positive things, such as what you are looking forward to when you reach your destination. Also, avoid immersing yourself in news about crashes."
2. Relaxation techniques
"Deep breathing is a highly efficient tool to manage fear and anxiety," the professional went on. "Deep breathing slows down our body's stress response system and evokes a sense of peace and calm. Practice deep breathing along with saying a soothing word, such as 'calm' or 'peace' to yourself during the flight."
3. Cope ahead
"Mentally visualise yourself on the airplane ahead of time," the expert went on. "Picture yourself feeling comfortable and relaxed. The more detailed the image, the better. Picture what you will be doing as you feel relaxed, perhaps reading a book or drifting off to sleep. Imagine the feelings of the airplane landing and you exiting the plane."
4. Distraction
"When our mind is stuck in the worry loop, it is best to break the cycle by focusing on anything other than the anxiety-provoking thought," he went on. "This can include simple mental exercises such as counting backwards in your head, crossword puzzles, or counting items around you."
5. Support
Rely on a trusted travel companion to come with you on the flight.
"Be honest about your fears and share what you think may be helpful for you if you start to feel afraid," he advised.
6. Gradual exposure
"Begin with shorter, manageable flights or engage in a simulated airplane flight experience, which will gradually expose yourself to the experience of flying, desensitising your fear response over time," the doc noted.
7. Seek professional help
Seek help from a therapist trained in evidence-based treatments to overcome anxiety and flying-related fears.
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