Alison Levy, who recently flew to Chicago, said her armrests were “jerky” as the plane lurched for a short time.
Levi, 47, of Arlington, Virginia, took a deep breath and tried to reassure himself, “It’s kind of a bumpy road. It’s not a big deal.”
But she also added, “If I knew the person next to me, I would definitely grab him by the thigh.”
Airplane turbulence is usually caused by large changes in airflow in the Earth’s upper atmosphere, but it’s usually not too much of a problem.
But this year alone many instance Severe turbulence hit the plane, injuring dozens of passengers.and scientists warned Rising carbon dioxide emissions that are warming the atmosphere could destabilize air travel in the coming years. what can be changed wind speed and direction.
This is bad news for everyone, especially those like Levi who are already afraid to fly.
If you want to travel but are afraid of turbulence, here are some ways to calm your nerves.
Let’s look at things objectively.
Turbulence is usually not a concern. It is much more common to encounter low to moderate turbulence than severe turbulence. throw a heavy drink cart in the air.
In a statement, the Airline Pilots Association, a prominent pilots’ union, said: “While most turbulence can be mitigated by pilots, the impact, which remains inevitable or unforeseen on some flights, can be safely withstood by the aircraft. It’s designed to be,” he said.
You may also find it helpful to know: 2020 surveyit is it’s never been so safe to travel on commercial airlines;
Injuries to passengers due to turbulence are rare. For example, in 13 years from 2009 to his 2022, turbulence seriously injured a total of 34 passengers. According to Federal Aviation Administration data.And then there was the last turbulence-related fatality on a major airline. over 25 years agosaid the National Transportation Safety Board in its 2021 report.
Air travel is much safer than car travel. Here are the odds of dying during a US commercial flight: too small to calculateaccording to National Security Council. Meanwhile, nonprofit advocacy groups say the odds of dying in a car crash are 1 in 93.
Avoid alcohol.
While it may be tempting to reach for an alcoholic beverage to calm your nerves, “remember what you eat and drink can affect your anxiety and mood,” says Dr. Dr. Uma NaiduChief of the Department of Nutrition and Metabolism Psychiatry at Massachusetts General Hospital and author of “This Is Your Brain on Food”.
Excessive alcohol consumption can lead to dehydration and nausea. This is not a good combination with turbulence and can make passengers feel sick.
“Staying hydrated without coffee or wine on the plane can be calming,” Dr. Naidoo says.
Try taking a deep breath.
If turbulence (or just the thought of it) makes your heart race, taking steps to control your breathing can be an easy and powerful way to calm your body, Dr. Naidu said. An example is the 4-4-8 breath. Inhale for 4 counts, hold your breath for 4 counts, and exhale for 8 counts. repeat.
Alternatively, you can try abdominal breathing or controlled breathing.
“With training, these can become a normal part of the response to stress and anxiety,” Dr. Naidu says.
Consider treatment.
Some travelers may find it helpful to try exposure therapy, where they face a particular fear or anxiety gradually until the fear subsides.
San Diego psychologist Brenda K. Wiederhold regularly sees patients who have a strong fear of flying. For over 20 years, she has used both real-life and virtual reality scenarios to help expose patients to a variety of scenarios such as aircraft turbulence.
Turbulence is like rolling waves, she tells clients. “Oh my God, you never thought this boat would crash!” she said. Instead, she thinks she’ll have waves today.
Other patients, including those with anxiety disorders, may benefit from drugs like Xanax, but such drugs should only be taken under the supervision of a doctor.
the seat belt buckle.
Strong turbulence can occur without notice. This is a phenomenon known as clear air turbulence.Federal Aviation Administration advise Passengers must fasten their seat belts and secure children under the age of 2 in a safe, FAA-approved location at all times, not just when the seat belt warning light is on. car seat or restraint Reduces the chance of injury during unexpected turbulence.
“The biggest danger is the lack of security,” said Christy Korbel, who has worked as a flight attendant for 21 years. “You don’t have to worry about turbulence if you’re sitting with your seat belt fastened.”
Plan ahead.
Where you sit can make a difference. Passengers sitting in window seats are less likely to be hit by flying objects, suitcases falling from overhead bins or falling ceiling tiles, said Sarah Nelson, president of the largest flight attendants union. Additionally, the seats near the front and next to the wings are usually less uneven than the back of the aircraft. But in severe turbulence, Nelson says it doesn’t matter where you sit.
Think about what calms you down overall, and try some of those activities on board. On his trip to Chicago, Levi brought a sketchbook for doodling, his favorite music, and his crossword puzzles. She also consulted her doctor about taking a lower dose of Xanax (although she’s not convinced it works).
Finally, watch the weather. According to the National Weather Service, thunderstorms typically occur during the warmer months of spring, summer, and fall and can cause turbulence. If you have the flexibility to postpone your flight, you might want to aim for a sunny day in hopes of a smoother flight.
And remember. “The plane won’t take off unless it’s safe,” Nelson said.
