Ten Step Flight Anxiety CBT Worksheet

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Ten Step Flight Anxiety CBT Worksheet
Many people search for and inquire about cognitive strategies for dealing with flight anxiety. So here is a standard Cognitive Behavioral Therapy Worksheet for mild to moderate flight anxiety. By regularly using this worksheet, you can gradually reduce your flight anxiety and build confidence in your ability to handle the experience of flying. If you have a phobia of flying or become severely anxious when you are getting ready to fly, these techniques might not be effective for you, as will be explained below.

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1. Identify the problem
- What is the main fear or concern related to flying?
(e.g., fear of the plane crashing, fear of turbulence, fear of losing control, claustrophobia, fear of not being able to escape, etc.)
2. Understand your irrational thoughts
- Identify the specific irrational thoughts or beliefs you have about flying.
(e.g., “The plane is going to crash,” “I won’t be able to handle my anxiety,” “I’ll have a panic attack and lose control,” “Flying is too dangerous,” “I’ll be trapped in the plane,” “If there’s turbulence, something bad will happen.”)
3. Challenge Irrational Thoughts
For each irrational thought, ask yourself the following questions:
- What evidence do I have that this thought is true?
- What evidence do I have that this thought is not true?
- Am I overestimating the danger?
- Am I underestimating my ability to cope?
- What is the worst that could realistically happen? How likely is that?
- What would I say to a friend who had this fear?
Examples:
- Irrational Thought: “The plane is going to crash.”
Rational Response: “Air travel is one of the safest modes of transportation. The chances of a plane crash are extremely low—about 1 in 11 million. Planes are designed with multiple safety systems, and pilots are highly trained.” - Irrational Thought: “I’ll have a panic attack and lose control.”
Rational Response: “Panic attacks are uncomfortable but not dangerous. I’ve experienced anxiety before and managed it. I can use coping strategies to reduce my anxiety during the flight.” - Irrational Thought: “If there’s turbulence, something bad will happen.”
Rational Response: “Turbulence is normal and happens in most flights. It’s uncomfortable but not dangerous. Planes are designed to handle turbulence, and pilots are trained to navigate it safely.” - Irrational Thought: “I’ll be trapped in the plane and won’t be able to get out.”
Rational Response: “While I can’t leave the plane until it lands, the flight is temporary. I can focus on other activities to distract myself and remember that this feeling will pass.”
4. Behavioral Strategies
Gradual exposure: Start by gradually exposing yourself to the idea of flying. Begin with watching videos of planes taking off and landing, then move to visiting an airport, and finally, booking a short flight. Each step helps desensitize you to your fear.
Relaxation techniques:
- Deep Breathing: Practice deep breathing exercises to calm your nervous system. Inhale slowly through your nose, hold for a few seconds, then exhale slowly through your mouth.
- Progressive Muscle Relaxation: Tense and then relax different muscle groups in your body, starting from your toes and working up to your head.
- Mindfulness Meditation: Focus on the present moment and let go of anxious thoughts by paying attention to your breath or surroundings.
Cognitive restructuring: Replace negative thoughts with more balanced, realistic thoughts. For example, instead of thinking “I’m going to panic,” try thinking, “I may feel anxious, but I have tools to manage it.”
Distraction techniques: Bring activities to distract yourself during the flight, such as reading a book, listening to music or podcasts, or watching a movie.
Preparation: Learn about the flight process, including what to expect during takeoff, cruising, and landing. Knowing what to expect can reduce uncertainty and anxiety.
5. Positive Self-Talk
- Write down positive affirmations or coping statements you can use during the flight.
Examples:- “I am safe; the plane is designed to withstand turbulence.”
- “I’ve flown before, and I got through it. I can do it again.”
- “I am in control of my reactions and can manage my anxiety.”
6. Plan Ahead
- Before the Flight:
- Get plenty of rest the night before.
- Avoid caffeine, which can increase anxiety.
- Arrive at the airport early to avoid feeling rushed.
- Consider talking to a flight attendant about your anxiety; they can provide reassurance.
- During the Flight:
- Practice deep breathing or other relaxation techniques.
- Use your distractions (book, music, etc.).
- Remind yourself of your rational responses and positive affirmations.
- After the Flight:
- Reflect on what went well and what you can improve for next time.
- Celebrate your success, even if it was difficult.
7. Reflection and Review
- What went well?
(e.g., “I managed my anxiety better than I expected,” “I used my breathing exercises and they helped.”) - What could be improved next time?
(e.g., “I need to practice more exposure to flying-related stimuli,” “I should review my positive affirmations before the flight.”) - What strategies worked best for you?
(e.g., “Distraction with a movie was helpful,” “Talking to the flight attendant reduced my anxiety.”) - What will you do differently next time?
(e.g., “I’ll arrive at the airport even earlier to avoid feeling rushed,” “I’ll try a guided meditation during the flight.”)
8. Support System
- Who can you talk to about your fear of flying?
(e.g., a therapist, a supportive friend, or family member) - Would joining a support group for people with flight anxiety be helpful?
(Consider exploring resources or communities that focus on overcoming flight anxiety.)
9. Long-Term Goals
- What is your long-term goal regarding flying?
(e.g., “To fly without significant anxiety,” “To be able to travel more frequently,” “To feel confident and in control while flying.”) - What steps will you take to achieve this goal?
(e.g., “I will continue to use CBT techniques,” “I will practice exposure therapy by booking a flight every few months.”)
10. Emergency Plan
- What will you do if your anxiety becomes overwhelming during a flight?
(e.g., “I’ll use deep breathing exercises,” “I’ll remind myself of my positive affirmations,” “I’ll speak to a flight attendant if I need support.”)
*Note: These Cognitive Behavioral strategies work best for people in the mild to moderate range of anxious feelings about flying. They are not recommended for individuals who have a phobia of flying or who become severely anxious when they anticipate or attempt commercial air travel. When anxiety becomes so severe that it is essentially a phobic response, the brain at that point cedes control to the Amygdala, which is a part of the brain sometimes referred to as the “primitive brain” or “reptile brain”. The Amygdala does not do cognitive processing and for that reason it will not respond to rational reasons not to fear something like flying. Since it does not have a sense of past and future, it does not know that something that occurred in the past is not happening now, in the present.
For the Amygdala, every event including past, present, & future, are all happening in the present. The Amygdala essentially has one question: “Is this a threat to me?” and if it deems the answer to be “yes”, then it triggers the fight/flight/freeze response and goes into overdrive to make sure the person survives. As far as the Amygdala is concerned, rationality goes out the window at this point. It becomes just about survival. This explains a lot of irrational behavior that humans exhibit in that state. So it is important to keep in mind that cognitive techniques won’t work when the brain is in a flight/flight/freeze state. With phobia and trauma the Amygdala is continually in a hair trigger state of hypervigilance, on the lookout for situations that appear similar to past threatening situations. Since the Amygdala is primed to find those situations, it is more likely to find them whenever stimuli are remotely similar to the root traumatic situation that installed the phobia.
The Total Reset Method gets to that root situation through bypassing the cognitive system in the Prefrontal Cortex. It goes directly to the memory and how it is organized and coded in the Amygdala. First it gets the Amygdala to trigger a safe and relaxed state. Then it recodes the memory so that the Amygdala no longer views it as a threat. When that happens, the memory has been reconsolidated back to the cognitive part of the brain, the Prefrontal Cortex, where it can be processed in a similar way other memories are processed.
If you are interested in learning more about how the Total Reset Method can change your life by enabling you to attend family events, go on stress-free vacations with your romantic partner, and supercharge your business by allowing you to go anywhere in the world, then use the link below to schedule your free strategy session.