I've always had anxiety when flying, despite having taken hundreds of flights in my lifetime. Strangely (knock on wood), I've never encountered any in-air issues, close calls, or missed landings. I'm incredibly thankful for that. But even with all the smooth flying I've done, I still deal with the intrusive thought that the plane will crash before and during every single flight.
So, how do I handle these flight related intrusive thoughts? I know that these are intrusive thoughts. Intrusive thoughts are our brain messing with us. We have no control over what pops into our heads at any given moment. What we do control is what we do with the thought. I could choose to believe these thoughts, or I could say, "Ryan, this happens with every flight. These are intrusive thoughts because you have some anxiety about flying. Worrying about them does not change any good or bad outcome, but does change my experience drastically."
From a clinical perspective, managing intrusive thoughts and anxiety involves several techniques:
Labeling and Acceptance: Acknowledge that intrusive thoughts are a natural part of the human experience. Label them as such, and practice self-compassion. Understand that having these thoughts doesn't mean you believe in them or that they reflect reality.
Cognitive Behavioral Therapy (CBT): CBT is an evidence-based therapeutic approach that helps individuals identify and challenge irrational or negative thought patterns. It can be highly effective in managing anxiety and intrusive thoughts.
Mindfulness and Meditation: These practices can help you stay present and grounded. By focusing on your breath and the sensations in your body, you can learn to let go of distressing thoughts and return to the present moment.
Positive Visualization: Replace intrusive thoughts with positive mental images. Visualize yourself enjoying your trip, exploring new places, or engaging in activities you're excited about. This can counteract negative thoughts.
Exposure Therapy: This technique, often guided by a therapist, involves gradually exposing yourself to the source of your anxiety (in this case, flying) in a controlled and systematic way to desensitize your fear response.
Relaxation Techniques: Breathing exercises, progressive muscle relaxation, and other relaxation methods can help reduce physical tension and anxiety.
Professional Help: If your anxiety significantly interferes with your life, consider consulting a mental health professional, such as a psychologist or psychiatrist, who can offer tailored strategies and, if necessary, medication options.
Remember that managing anxiety and intrusive thoughts is a process that may take time. With consistent practice and support, you can learn to cope with these thoughts and reduce their impact on your flying experience.
You see, when intrusive thoughts arrive, it is important to label them. It is important to acknowledge them, and it is important to not believe them, and to replace those thoughts with something really pleasant, like the visual of what you will be doing on your trip. This works if you have other intrusive thoughts, like "my kid is going to freak out when we get on the plane." Remind yourself that you've done everything possible to avoid that by being prepared (https://www.expatfamilyexploring.com/post/flying-with-toddlers-and-small-children-tips-for-a-smooth-journey) and that even if your kid freaks out, it's okay.
Intrusive thoughts, when dwelled upon and allowed to persist, can potentially become self-fulfilling prophecies. This is because excessive focus on negative thoughts can lead to increased anxiety and stress, which, in turn, may affect your behavior and decision-making, potentially leading to the very outcome you fear.
By recognizing this pattern, it becomes even more important to address and manage intrusive thoughts effectively. The strategies mentioned earlier, such as cognitive-behavioral techniques, mindfulness, and positive visualization, are crucial in preventing these thoughts from shaping your actions and experiences. Managing intrusive thoughts is not only about improving your mental well-being but can also have a significant impact on the outcomes you experience in real life.
Anxiety is tough. Dealing with travel anxiety can be especially challenging, especially when you have a burning need to explore the world. It's important for me to emphasize that this is a space where I aim to be genuinely honest about not only the positive aspects of expat and travel life but also the challenging and difficult parts. Flying out tonight, fingers crossed!
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