How to stay calm during a flight with turbulence – 06/25/2023 – Equilibrium

On a recent flight to Chicago, Allison Levy said she had “white knuckles” as the plane jolted and rocked for brief periods of time.

Levy, 47, who lives in Arlington, Virginia, took a deep breath and tried to reassure himself: “It’s like a bumpy road – it’s not a big deal.”

But, she added, “if I knew the person next to me, I would certainly grab their leg.”

Airplane turbulence, which is usually caused by large changes in airflow in Earth’s upper atmosphere, is not usually a major nuisance.

But this year alone there have been several cases of severe turbulence on flights, which have injured dozens of passengers. And scientists say we may have more bumpy flights in the coming years because of high carbon dioxide emissions that are warming the atmosphere, which can alter wind speed and direction.

This is unwelcome news for everyone, especially those who are already afraid of flying, like Levy.

Here are several ways to help calm your nerves if you’re looking forward to traveling but fear possible turbulence.

put things in perspective

Turbulence is usually not a cause for concern. It’s much more common to find low to moderate turbulence than the severe kind, which throws heavy drink carts into the air.

“While pilots can alleviate most turbulence, it’s still unavoidable or unexpected on some flights, but planes are designed to safely withstand impacts,” says the Airline Pilots Association, a leading airline pilots union. pilots, in a statement.

It may also be helpful to know that, according to a 2020 study, traveling on a commercial airline has never been safer.

Passenger injuries from turbulence are rare. In the 13 years from 2009 to 2022, for example, a total of 34 passengers were seriously injured in the US due to turbulence, according to data from the country’s Federal Aviation Agency. And the last turbulence-related death at a major airline happened more than 25 years ago, according to the American Transportation Safety Board in a 2021 report.

Traveling by plane is much safer than traveling by car: The chances of dying during a commercial flight are too small to calculate, according to the American Safety Council. Meanwhile, the odds of dying in a car accident are 1 in 93, says the nonprofit advocacy group.

forget alcohol

It can be tempting to reach for an alcoholic beverage in hopes of calming your nerves, but “remember that what you eat and drink affects your anxiety and how you feel,” says Uma Naidoo, director of nutritional and metabolic psychiatry at General Hospital. of Massachusetts and author of “This Is Your Brain on Food” (This is your brain when you eat, in Portuguese).

Too much alcohol is dehydrating and can also make you feel nauseous. This is a bad combination with turbulence, which can also make passengers queasy.

“Staying hydrated, perhaps skipping coffee or wine on the plane, can help create a sense of calm,” says Naidoo.

try to take a deep breath

If turmoil (or the mere thought of it) makes your heart race, taking steps to control your breathing can be a simple and powerful way to help calm your body, says Naidoo. An example is the “4-4-8 breath”: inhale for a count of four, hold your breath for a count of four, then exhale for a count of eight. Repeat.

Alternatively, you can also try abdominal or controlled breathing.

“With practice, they can become a normal part of your stress and anxiety response,” she says.

consider therapy

Some travelers may find it helpful to try exposure therapy, which involves gradually facing specific fears and anxieties until they seem less frightening.

Brenda K. Wiederhold, a psychologist in San Diego, regularly sees patients who have an intense fear of flying. For more than two decades, she has used real-life scenarios and virtual reality to help expose patients to various situations, such as airplane turbulence.

Turbulence is like waves, she tells her clients. “You don’t think, ‘Oh my God, this boat is going to crash!'” she says. “Instead, you think, ‘There are waves today’.”

Other patients, including some with anxiety disorders, may benefit from anti-anxiety medications, but they should only be taken under medical supervision.

Put on your seat belt

Sometimes strong turbulence can appear without warning, a phenomenon known as clear air turbulence. The US Federal Aviation Administration advises that passengers wear seat belts at all times, not just when the indicator light is on, and that children under age 2 are secured in approved car seats or restraint devices to reduce possibility of injury during unexpected turbulence.

“The biggest danger is not being safe,” says Kristie Koerbel, who worked as a flight attendant for 21 years. “If you’re sitting with your seat belt fastened, there’s no reason to fear turbulence.”

plan ahead

Where you sit can make a difference. Passengers in window seats are less likely to be hit by flying objects, bags falling from overhead bins or ceiling tiles, points out Sara Nelson, president of the nation’s largest union of flight attendants. Also, seats closer to the front of the plane and to the side of the wing will typically be less shaken compared to the rear of the aircraft. In severe turbulence, though, it won’t matter where you’re sitting, says Nelson.

Think about what calms you down in general and try doing some of these activities during your flight. For her trip to Chicago, Levy brought a sketchbook to scribble on, her favorite songs, and a few crossword puzzles. She also spoke to her doctor about taking a low-dose anti-anxiety medication (although she’s not convinced it helped).

Finally, keep an eye on the weather. Thunderstorms typically develop in the warmer months of spring, summer and fall, according to the US Weather Service, and can create turbulence. If you have the flexibility to postpone your flight, try a day with clear skies in hopes of a smoother trip.

And remember: “If it’s not safe, the plane won’t take off,” says Nelson.

Translated by Luiz Roberto M. Gonçalves