Look closely at your fear and attempt to understand it. What about flying scares you? Are you afraid of heights? Does being in an enclosed space cause you anxiety? Does the concept of being on a plane with no option of an exit primarily account for your discomfort? Perhaps you are afraid of crashing, in which case you actually fear death. Try to pinpoint what about flying frightens you.
Write down your insights on a piece of paper or a journal. You will need this information easily accessible when you begin your exposure-based therapy. Write in complete sentences, such as, “I am afraid of flying because I am afraid of heights," or “I am afraid of flying because I am afraid of crashing," or “I am actually afraid of death.”
Clearly identify the single or cluster of phobias that cause your fear of flying. Prior to commencing self-directed or supervised therapy; it is important to understand what fear(s) you are actually facing. If you think you are simply afraid of heights but are also actually afraid of death; you may not find your therapy to be entirely successful.
Understand what exposure-based therapy implies. The implications are actually quite significant. Exposure based therapy directly exposes you to your phobia—preferably repeatedly over a series of several sessions. For example, people who have a fear of lizards and use exposure-based therapy will eventually pick up and handle lizards.
Know that you do not have to do real exposure-based therapy. There is no need for you to literally board a plane numerous times to overcome your fear of flying. In fact, doing so might be financially impossible. If you have the financial means and courage to attempt this; you may consider it, after deciding whether or not you should receive clearance from a licensed mental health professional.
Decide whether you prefer to practice real exposure-based therapy or whether you will seek to practice it through virtual means. “Virtual” here simply means not real. For example, you could ride a simulator repeatedly at an amusement park. The experience of “flying” in that case is not actually real.
If you have decided to do real exposure-based therapy, get started. A plethora of options await you, depending on what you can afford; hot air balloon rides, roller coasters and airline flights are examples. Remember what exactly scares you about the experience of flying and realize that you are safe from that fear throughout your flight process.
If you have decided to undertake virtual exposure-based therapy, determine how you will accomplish this and then get started. Check local amusement parks or consider traveling to one. Epcot, at Disney World in Orlando, Florida features a ride called “Soarin’.” It is a simulator but feels very real. When completing your therapy, remember what scares you (e.g., flying, enclosed spaces or death). Realize that you are surviving the experience of flying, despite your pinpointed fears.
Repeat your therapy as many times as possible until you feel your anxiety about flying reduce significantly. If you find that your therapy is not working and that your fear is not decreasing; discontinue therapy. This therapy, however, does have a high success rate.
