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Why does a fear of flying happen in the first place?

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Please enter a valid email address. Everyone has different triggers , and identifying them is one of the most important steps to coping and managing anxiety attacks.

A Practitioner's Guide

Identifying your triggers can take some time and self-reflection. In the meantime, there are things you can do to try to help calm or quiet your anxiety from taking over. If your anxiety is sporadic and getting in the way of your focus or tasks, there are some quick natural remedies that could help you take control of the situation. If your anxiety is focused around a situation, such as being worried about an upcoming event, you may notice the symptoms are short-lived and usually subside after the anticipated event takes place.

Treating Health Anxiety and Fear of Death

Negative thoughts can take root in your mind and distort the severity of the situation. Try breathing in for 4 counts and breathing out for 4 counts for 5 minutes total. The technique is also known to help anxiety. Aromatherapy is thought to help activate certain receptors in your brain, potentially easing anxiety. Sometimes, the best way to stop anxious thoughts is to walk away from the situation. Taking some time to focus on your body and not your mind may help relieve your anxiety.

These relaxation tricks are particularly helpful for those who experience anxiety sporadically. It might be a combination of things, like talk therapy and meditation, or it might just be a matter of cutting out or resolving your anxiety trigger. You can identify triggers on your own or with a therapist. Sometimes they can be obvious, like caffeine, drinking alcohol, or smoking. Other times they can be less obvious.

Long-term problems, such as financial or work-related situations, may take some time to figure out — is it a due date, a person, or the situation? This may take some extra support, through therapy or with friends. When you do figure out your trigger, you should try to limit your exposure if you can. CBT helps people learn different ways of thinking about and reacting to anxiety-causing situations.

A therapist can help you develop ways to change negative thought patterns and behaviors before they spiral.

How to Finally Overcome Your Fear of Flying

While this takes some practice to do successfully, mindful meditation , when done regularly, can eventually help you train your brain to dismiss anxious thoughts when they arise. Changing your diet or taking supplements is definitely a long-term strategy. Research shows certain supplements or nutrients can help anxiety reduction.

However, it can take up to three months before your body is actually running on the nutrition these herbs and foods provide. Exercising regularly, eating balanced meals, getting enough sleep, and staying connected to people who care about you are great ways to stave off anxiety symptoms. Discuss your concerns with your doctor.

That said, there are times anxiety can get serious and turn into anxiety attacks that initially feel manageable and then gradually build up over a few hours.

This is different from a panic attack , which is out of the blue and subsides. The quick coping strategies mentioned above may also help with a panic attack. Other mindful strategies to cope with panic attacks include focusing on an object, repeating a mantra, closing your eyes, and going to your happy place. Especially if you believe you have GAD and its interfering with routine activities and causing physical symptoms.