Try sophrol­ogy tech­niques to calm fear of fly­ing

Hindustan Times (Patna) - Live - - Time Out -

Do you dread trav­el­ling by an air­plane due to your fear of fly­ing? Aside from flight sim­u­la­tors and psy­chother­apy, sophrol­ogy ses­sions can help you man­age this com­plex pho­bia. The vi­su­al­i­sa­tion-based tech­nique should ideally be started two months be­fore take­off for op­ti­mal prepa­ra­tion.

Learn to re­lax, learn to breathe: For a lot of peo­ple, fly­ing is ex­pe­ri­enced as a loss of con­trol, and can lead to symp­toms caused by a state of hy­per­vig­i­lance such as pal­pi­ta­tions, short­ness of breath, feel­ing of suf­fo­ca­tion, sweaty palms, shak­ing or trem­bling, dizzi­ness, hot flashes. How­ever, cer­tain breath­ing tech­niques have a calm­ing ef­fect. For in­stance, breathe in for four sec­onds us­ing a deep ab­dom­i­nal breath­ing tech­nique, then breathe out for six sec­onds — around six breaths a minute.

Vi­su­al­ize each stage of the jour­ney: This al­lows you to re­hearse the ex­pe­ri­ence, so when the big day ar­rives, it doesn’t feel like the first time.

Tar­get the most stress­ful phase: While com­mon fears in­clude ac­ci­dents, tech­ni­cal prob­lems and crashes, the root of the pho­bia won’t be the same for each flyer. Get as close as pos­si­ble men­tally to their spe­cific block­age, pro­gres­sively un­do­ing the neg­a­tive as­so­ci­a­tion es­tab­lished by the brain.

A VI­SU­AL­I­SA­TION-BASED TECH­NIQUE, IT SHOULD BE STARTED TWO MONTHS BE­FORE TAKE­OFF FOR OP­TI­MAL PREPA­RA­TION

PHOTO: IS­TOCK

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