Top tips to beat your fear of flying
The chances of a plane crashing are about one in 5.4 million, according to statistics from The Economist, and actually dying from a plane crash is one in 11 million. To put this into perspective, you have more chance of being struck by lightning or being attacked and killed by a shark.
Nevertheless, there are still many people who are terrified of flying and dread traveling anywhere by plane in case of turbulence, wheels squeaking, being in a crowded space or skidding on landing -- and of course, crashing.
A fear of flying is also known as aviophobia and usually manifests itself in symptoms like panic, breathlessness, shallow breathing and a racing mind. It's possible that aviophobia can develop from a bad experience but it can also be borne without a known cause.
Aside from going to the doctor to get some medication support or a referral to a psychological service, there are some simple things you can try to combat your fear of flying. Below are nutrition and lifestyle tips to help you conquer that panicked feeling as the plane pushes back.
Foods that might help
Salmon
Salmon contains vitamin D and omega-3 fatty acids which may help regulate the chemical messengers -- neurotransmitters -- our brain releases which can calm and relax the mind. Omega-3 has also been researched to help the brain adapt to changes so may support anxiety symptoms.
Chamomile tea
This can be good for reducing anxiety because of its anti-inflammatory effects and antioxidant content, meaning it helps fight damage in the body and protects cells.
Turmeric
The active ingredient in turmeric is curcumin which is known to support brain health and relieve anxiety. You can buy the spice and use in curries or stir-frys but it's also available as a supplement.
Dark chocolate
While this is a mild stimulant, dark chocolate contains antioxidants that support brain function and is also rich in magnesium which is a key nutrient for the nervous system -- so helps you relax. Eating dark chocolate is shown to increase serotonin (the happy hormone) and improve levels of stress hormones.
Natural yogurt
The live bacteria in yogurt can promote mental health and reduce anxiety by supporting levels of healthy bacteria in the gut.
Green tea
This contains L-theanine which is known to support brain health and anxiety. It's also rich in antioxidants which can play a role in calming the brain. Both can support levels of GABA, a calming neurotransmitter in the brain.
Read more: Should I take supplements during air travel?
Things to avoid
Alcohol
Whilst you may think drinking is a good idea to calm your nerves, alcohol can in fact depress the nervous system, ultimately making anxiety worse. Alcohol changes the levels of the chemical messengers in the brain making you more anxious when it wears off.
Caffeine
It's bad news for coffee lovers who have anxiety. Caffeine is a stimulate and stimulates the same fight or flight response that the fear of a plane crashing does. If you overdo caffeine before a flight it can trigger a panic attack so either switch to decaf or avoid for a few days before your flight.
Smoking
Like alcohol, smoking may give you the immediate feeling of calm but this is temporary as the underlying issue isn't solved. Additionally, the effect of smoking before you check in to calm your nerves will wear off by the time you board. You'll then have to deal with the cravings and withdrawal symptoms as well as your fear of flying.
Some lifestyle tips
Meditation
Practice meditation for 10 minutes per day every week before your flight and in the morning before.
Get plenty of 'good' sleep
Try your best to get your sleep hygiene right as this may play a role in your mood and anxiety. Try going to bed at the same time every night, sleep in a dark room and limit screen use before bed.
Exercise
Regular exercise can alleviate chronic anxiety and may also reduce panic attacks before your flight. Try to get 20 to 30 minutes of exercise daily, especially in the morning before your flight.
Read more: Things you should before, during and after traveling to stay healthy
During the flight
Breathing exercises
Breathing helps regulate the body's stress response and calm the mind. Breathe in for a count of four, hold for three and breathe out for a count of six. You can also try alternate nostril breathing -- breathing in and out of one nostril at a time -- to help calm the nervous system.
Play soothing music
Find a playlist that calms you or makes you feel good and listen to it as you take your seat, even if you are feeling calm at that moment.
Eat right
Don't drink caffeine or eat sugar before your flight -- coffee, energy drinks and sugar are all stimulants and will make your anxiety worse.
Bottom line
Anxiety can be treated with medication and psychology support but and some foods and lifestyle interventions may support brain health and support anxiety symptoms when flying. But remember, it's important to understand the root cause of anxiety rather than just living with the condition.
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There’s a lot to love about the Amex Gold. It’s a fan favorite thanks to its fantastic bonus-earning rates at restaurants worldwide and at U.S. supermarkets. If you’re hitting the skies soon, you’ll also earn bonus Membership Rewards points on travel. Paired with up to $120 in Uber Cash annually (for U.S. Uber rides or Uber Eats orders, card must be added to Uber app and you can redeem with any Amex card), up to $120 in annual dining statement credits to be used with eligible partners, an up to $84 Dunkin’ credit each year at U.S. Dunkin Donuts and an up to $100 Resy credit annually, there’s no reason that foodies shouldn’t add the Amex Gold to their wallet. These benefits alone are worth more than $400, which offsets the $325 annual fee on the Amex Gold card. Enrollment is required for select benefits. (Partner offer)Pros
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- You may be eligible for as high as 100,000 Membership Rewards® Points after you spend $6,000 in eligible purchases on your new Card in your first 6 months of Card Membership. Welcome offers vary and you may not be eligible for an offer. Apply to know if you’re approved and find out your exact welcome offer amount – all with no credit score impact. If you’re approved and choose to accept the Card, your score may be impacted.
- Earn 4X Membership Rewards® points per dollar spent on purchases at restaurants worldwide, on up to $50,000 in purchases per calendar year, then 1X points for the rest of the year.
- Earn 4X Membership Rewards® points per dollar spent at US supermarkets, on up to $25,000 in purchases per calendar year, then 1X points for the rest of the year.
- Earn 3X Membership Rewards® points per dollar spent on flights booked directly with airlines or on AmexTravel.com.
- Earn 2X Membership Rewards® points per dollar spent on prepaid hotels and other eligible purchases booked on AmexTravel.com.
- Earn 1X Membership Rewards® point per dollar spent on all other eligible purchases.
- $120 Uber Cash on Gold: Add your Gold Card to your Uber account and get $10 in Uber Cash each month to use on orders and rides in the U.S. when you select an American Express Card for your transaction. That’s up to $120 Uber Cash annually. Plus, after using your Uber Cash, use your Card to earn 4X Membership Rewards® points for Uber Eats purchases made with restaurants or U.S. supermarkets. Point caps and terms apply.
- $84 Dunkin' Credit: With the $84 Dunkin' Credit, you can earn up to $7 in monthly statement credits after you enroll and pay with the American Express® Gold Card at U.S. Dunkin' locations. Enrollment is required to receive this benefit.
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- No Foreign Transaction Fees.
- Annual Fee is $325.
- Terms Apply.
Rewards Rate
| 4X | Earn 4X Membership Rewards® points per dollar spent on purchases at restaurants worldwide, on up to $50,000 in purchases per calendar year, then 1X points for the rest of the year. |
| 4X | Earn 4X Membership Rewards® points per dollar spent at US supermarkets, on up to $25,000 in purchases per calendar year, then 1X points for the rest of the year. |
| 3X | Earn 3X Membership Rewards® points per dollar spent on flights booked directly with airlines or on AmexTravel.com. |
| 2X | Earn 2X Membership Rewards® points per dollar spent on prepaid hotels and other eligible purchases booked on AmexTravel.com. |
| 1X | Earn 1X Membership Rewards® point per dollar spent on all other eligible purchases. |
Intro Offer
You may be eligible for as high as 100,000 Membership Rewards® Points after spending $6,000 in eligible purchases on your new Card in your first 6 months of Membership. Welcome offers vary and you may not be eligible for an offer.As High As 100,000 points. Find Out Your Offer.Annual Fee
$325Recommended Credit
Credit ranges are a variation of FICO® Score 8, one of many types of credit scores lenders may use when considering your credit card application.Excellent to Good
Why We Chose It
There’s a lot to love about the Amex Gold. It’s a fan favorite thanks to its fantastic bonus-earning rates at restaurants worldwide and at U.S. supermarkets. If you’re hitting the skies soon, you’ll also earn bonus Membership Rewards points on travel. Paired with up to $120 in Uber Cash annually (for U.S. Uber rides or Uber Eats orders, card must be added to Uber app and you can redeem with any Amex card), up to $120 in annual dining statement credits to be used with eligible partners, an up to $84 Dunkin’ credit each year at U.S. Dunkin Donuts and an up to $100 Resy credit annually, there’s no reason that foodies shouldn’t add the Amex Gold to their wallet. These benefits alone are worth more than $400, which offsets the $325 annual fee on the Amex Gold card. Enrollment is required for select benefits. (Partner offer)Pros
- 4 points per dollar spent on dining at restaurants worldwide and U.S. supermarkets (on the first $50,000 in purchases per calendar year; then 1 point per dollar spent thereafter and $25,000 in purchases per calendar year; then 1 point per dollar spent thereafter, respectively)
- 3 points per dollar spent on flights booked directly with the airline or with amextravel.com
- Packed with credits foodies will enjoy
- Solid welcome bonus
Cons
- Not as useful for those living outside the U.S.
- Some may have trouble using Uber and other dining credits
- You may be eligible for as high as 100,000 Membership Rewards® Points after you spend $6,000 in eligible purchases on your new Card in your first 6 months of Card Membership. Welcome offers vary and you may not be eligible for an offer. Apply to know if you’re approved and find out your exact welcome offer amount – all with no credit score impact. If you’re approved and choose to accept the Card, your score may be impacted.
- Earn 4X Membership Rewards® points per dollar spent on purchases at restaurants worldwide, on up to $50,000 in purchases per calendar year, then 1X points for the rest of the year.
- Earn 4X Membership Rewards® points per dollar spent at US supermarkets, on up to $25,000 in purchases per calendar year, then 1X points for the rest of the year.
- Earn 3X Membership Rewards® points per dollar spent on flights booked directly with airlines or on AmexTravel.com.
- Earn 2X Membership Rewards® points per dollar spent on prepaid hotels and other eligible purchases booked on AmexTravel.com.
- Earn 1X Membership Rewards® point per dollar spent on all other eligible purchases.
- $120 Uber Cash on Gold: Add your Gold Card to your Uber account and get $10 in Uber Cash each month to use on orders and rides in the U.S. when you select an American Express Card for your transaction. That’s up to $120 Uber Cash annually. Plus, after using your Uber Cash, use your Card to earn 4X Membership Rewards® points for Uber Eats purchases made with restaurants or U.S. supermarkets. Point caps and terms apply.
- $84 Dunkin' Credit: With the $84 Dunkin' Credit, you can earn up to $7 in monthly statement credits after you enroll and pay with the American Express® Gold Card at U.S. Dunkin' locations. Enrollment is required to receive this benefit.
- $100 Resy Credit: Get up to $100 in statement credits each calendar year after you pay with the American Express® Gold Card to dine at U.S. Resy restaurants or make other eligible Resy purchases. That's up to $50 in statement credits semi-annually. Enrollment required.
- $120 Dining Credit: Satisfy your cravings, sweet or savory, with the $120 Dining Credit. Earn up to $10 in statement credits monthly when you pay with the American Express® Gold Card at Grubhub, The Cheesecake Factory, Goldbelly, Wine.com, and Five Guys. Enrollment required.
- Explore over 1,000 upscale hotels worldwide with The Hotel Collection and receive a $100 credit towards eligible charges* with every booking of two nights or more through AmexTravel.com. *Eligible charges vary by property.
- No Foreign Transaction Fees.
- Annual Fee is $325.
- Terms Apply.