Fear of Flying
Thursday 24 August 8pm
While most of us happily hop on and off planes at the drop of a hat these days, one in five of us are reduced to a snivelling wreck by the mere thought of flight. Hypnotist and motivational coach, Lawrence Leyton managed to get 38 seriously phobic flyers to take a 40-minute flight after three days spent re-programming their deepest and darkest thoughts.
© Channel 4
Lawrence believes that we are all capable of erasing negative thoughts and replacing our terrors with positive feelings whatever the source of our fear. Hundreds of different phobias have been identified, although the treatments are generally based on a few simple techniques. If you suffer from a phobia of any kind and you want to be rid of it, prepare to face your fears. Read on to find out who can help you.
Many people feel mildly anxious or uneasy when they have to deal with certain objects or situations but this is very different from a phobia. A phobia is an overpowering fear that is quite out of proportion to the actual level of risk involved in whatever it is that scares you. If you have a phobia, you will be aware that your fear is irrational but you will be unable to reason it away. And your anxiety will not be relieved by knowing that those around you do not see the object or situation in question as particularly dangerous or threatening.
Several hundred different phobias have been identified. Some, such as fear of heights, fear of dentists or fear of snakes, may be more readily understood by the general public. Others such as fear of flowers or fear of buttons may seem more puzzling, but to people who have such phobias the fear is intensely real.
Not only do people with phobias suffer from intense anxiety and sometimes panic attacks when facing the object or situation they fear, they may also suffer agonies at other times, simply worrying about how they would cope should they be forced to confront whatever it is they fear. In this way fear of fear becomes a further source of anxiety. This is known as anticipatory anxiety.
avoidance
Most people with phobias will try to avoid the objects or situations they fear in order to avoid the anxiety they arouse. However, this can have several unfortunate consequences:
- It may mean that they have to considerably restrict their lives unless their phobia is one that does not impinge on their normal activities.
- Avoiding the feared object or situation appears to increase the anxiety attached to it and this in turn can further undermine self-confidence and their ability to cope.
The severity of anxiety associated with a phobia and the extent of the avoidance behaviour will vary from person to person and at different times for the same person.
causes and progression
It is not clear why some people develop phobias. In most cases there is no apparent link between a phobia and an actual incident. For example fear of dogs does not usually seem to arise because the person has at some time in the past been attacked by a dog.
In some cases phobias may develop following an illness or period of stress but at other times they seem to appear for no obvious reason.
The anxiety associated with a phobia often becomes worse if someone develops depression. Conversely a phobia may appear for the first time during a depression but vanish once the depression has been successfully treated.
Sometimes phobias persist for several months and then disappear of their own accord. However, if they persist for longer and are severely restricting your life, you should seek help. See treatment below.
different types of phobia
Some phobias are known as 'specific' phobias because they involve fear of a single object or situation. Such phobias are generally more common among women than men. Examples include fear of mice, fear of heights or fear of thunder.
Specific phobias often arise in childhood or early adult life and can persist for years if they remain untreated. How much your life is restricted by a specific phobia depends on how easy it is for you to avoid the feared object or situation.
Aerophobia, or fear of flying, is a phobia that affects large numbers of people, some of whom will be able to fly but will feel very anxious, and others who are simply unable to go on aeroplanes. This can seriously limit their lives but they may be helped by organisations that specialise in this phobia. See help and info.
Other types of phobia, such as agoraphobia, claustrophobia or social phobia, may cover a range of fears.
agoraphobia and claustrophobia
Agoraphobia means fear of open spaces and is one of the most common phobias. People with this phobia feel that they are unsafe while out of doors and that they need to get home or retreat to somewhere where they feel secure.
Claustrophobia, a fear of being trapped in small confined spaces, is also common. People with this phobia are afraid of finding themselves in a situation from which there is no easy exit should they suddenly feel the need to retreat to a safe place.
These phobias have much in common and treatments are similar.
There may be considerable overlap in these conditions. For example some people experience a fear of crowds, worries about travelling, particularly by public transport, entering a shop or being in a cinema, walking alone down a street or, at its most incapacitating, leaving home.
They may worry that unless they can escape they will have a panic attack or experience other distressing or embarrassing symptoms such as dizziness, feeling sick, losing bladder or bowel control or collapsing in public. Sometimes, the presence of a trusted friend in a feared situation, can provide the necessary reassurance.
Travelling by car often causes less anxiety, for people with claustrophobia, than travelling by bus or train, because it is generally possible to stop if and when they wish. If they are able to visit a cinema or concert, they usually find that a gangway seat is preferable because it is easier to leave without disturbing anyone.
social phobias
Social phobias are also fairly common. Unlike many other phobias, they tend to occur equally in men and women, often starting in adolescence.
People with social phobias are highly anxious about performing certain ordinary activities in a social setting in case they are unable to cope. They are afraid that the presence of others may cause them to behave in an embarrassing or humiliating way. In some cases fears may be limited to a single activity. For example they may worry about eating in public in case they choke on their food, about speaking in public in case they blush or dry up, or about writing in front of others in case their hand trembles. In other cases fears may be more widespread, involving almost all social situations outside the family and thus leading to social isolation.
treatment
If you have a phobia your first step should be to see your GP and ask to be referred for further help. If you find it difficult to approach your GP, try contacting one of the organisations listed below. They can provide you with information, advice and support.
It is well known that trying to avoid these kinds of anxiety only makes them worse. Treatment therefore aims to help you confront your fears.
The most common treatment for phobias is cognitive behaviour therapy (CBT). This type of therapy helps you to view yourself and situations in a more realistic way and to make changes in your behaviour that will enable you to cope. For more information see our feature on cognitive behaviour therapy.
Cognitive behaviour therapy treatment for phobias is likely to involve one or more techniques such as desensitisation or exposure therapy. These have been found helpful for the majority of people with phobias, providing the person is well motivated and prepared to practise in their own time.
desensitisation
This involves making a list of all the situations to do with your phobia that make you anxious, starting with those that are less alarming and gradually building up to the one you find most frightening. For example, if you are terrified of spiders the range might be from looking at a picture of a spider to holding a spider in your hand.
You will be encouraged to confront the first situation on your list with the support of the therapist. Although you will experience anxiety, you will find that this will pass after a time and you should find that you are able to cope. You may need to repeat the exercise several times. When you have overcome your anxiety at one stage and feel confident, you can move on to the next and so on till you gradually overcome your fear. Some people find it helpful to work through the items in their imagination before confronting them in reality.
exposure treatment
With exposure treatment you are encouraged to face up to whatever you find most frightening straightaway and to remain in that situation for a time. You will find that your anxiety will be intense at first but will gradually reduce and subside. For example, if you have a fear of shops you might go to a busy shop on several occasions and stay there, with your therapist close at hand to support you. Then when you feel less frightened you could try going with a friend and then finally on your own. If, however, you feel more comfortable with a more gradual form of exposure, you and the therapist may decide on more limited targets each week. For example, if you are afraid of going out alone you might aim at getting as far as the garden gate the first week, the pillar box over the road the next, the corner shop the third week, and so on.
help and info
Channel 4 is not responsible for the content of third party sites.
You might be interested to read our features on anxiety, obsessive compulsive disorder and panic attacks.
organisations
Anxiety Care
Cardinal Heenan Centre
326 High Road
Ilford IG1 1QP
Helpline: 020 8478 3400 (Monday and Wednesday 10am-3pm)
Telephone: 020 8262 8891
E-mail: enquiries@anxietycare.org.uk
Website: www.anxietycare.org.uk
Anxiety Care is a registered charity based in East London that specialises in helping people to recover from anxiety disorder and to maintain that recovery.
Anxiety Alliance
1 Taylor Close
Kenilworth
Warwickshire CV8 2LW
Helpline: 01926 851608 (Mon-Fri, 10am-4pm)
Website: www.anxietyalliance.org.uk
Offers help, advice and support to those suffering from mental health problems such as phobias, panic attacks, obsessive compulsive disorder and tranquilliser or anti-depressant withdrawal.
British Association for Behavioural and Cognitive Psychotherapies (BABCP)
The Globe Centre
PO Box 9
Accrington BB5 0XB
Tel. 01254 875 277
E-mail: babcp@babcp.com
Website: www.babcp.com
A full directory of approved UK psychotherapists is available online.
British Association for Counselling and Psychotherapy (BACP)
BACP House
Unit 15 St John's Business Park
Lutterworth
Leicestershire LE17 4HB
Tel: 0870 443 5252 (Mon-Fri, 8.45am-5pm)
Textphone: 0870 443 5162
E-mail: bacp@bacp.co.uk
Website: www.bacp.co.uk
See the website or send an A5 SAE for details of local practitioners.
First Steps to Freedom
24 Neville Road
Chichester
West Sussex PO19 3LX
Helpline and General Info: 0845 120 2916 (10am-2am the following day)
Info: 01926 864473
E-mail: first.steps@btconnect.com
Website: www.first-steps.org
A confidential helpline for people suffering from general anxiety, panic attacks, phobias, obsessive-compulsive disorder, anorexia and bulimia, and their carers. Offers counselling, listening advice, support and information.
Help Overcome Panic Effects Ltd (H.O.P.E)
Fellows Court Community Hall
Weymouth Terrace
London E2 8LR
Helpline: 020 7729 9418 (Mon, Wed, Fri 10am-2pm; Tues 5pm-9pm; Thurs 10am-4.30pm)
E-mail (office): hope_centre@hotmail.com
E-mail (Anxiety problems): healinghope2@hotmail.com
Website: www.hopextra.com
H.O.P.E is dedicated to helping people with panic attacks, anxiety and agoraphobia and runs a Centre in East London.
National Phobics Society
Zion Community Resource Centre
339 Stretford Road
Hulme
Manchester M15 4ZY
Helpline: 0870 122 2325 (Mon-Fri 9.15am-9pm)
E-mail: info@phobics-society.org.ukm
Website: www.phobics-society.org.uk
A membership-only organisation, run by sufferers and ex-sufferers of anxiety disorders, that provides support and advice to people affected by phobias and anxiety disorders. Offers one-to-one therapy (with home visits for those who are housebound through agoraphobia etc.) including Cognitive-Behavioural therapy, clinical hypnotherapy and counselling.
No Panic
93 Brands Farm Way
Telford
Shropshire TF3 2JQ
Helpline: 0808 808 0545 (every day 10am-10pm, answerphone 10pm-10am)
E-mail: ceo@nopanic.org.uk
Website: www.nopanic.org.uk
Provides a range of services for people who suffer from panic attacks, phobias and obsessive-compulsive disorder including literature, audio/ video cassettes, a membership scheme and "contact" service. Also offers telephone recovery groups for people who live in rural or isolated areas where access to local support is limited.
Triumph Over Phobia (TOP UK)
PO Box 3760
Bath BA2 3WY
Tel: 0845 600 9601
E-mail: info@triumphoverphobia.org.uk
Website: www.triumphoverphobia.com
A national network of self-help groups designed to help sufferers of phobia and obsessive compulsive disorder (OCD) to overcome their problems using graded self-exposure (a lay form of behaviour therapy). If sufferers ring and there isn't a group nearby then they offer free info and advice on the phone.
United Kingdom Council for Psychotherapy (UKCP)
2nd Floor, Edward House
2 Wakley Street
London EC1V 7LT
Tel. 020 7014 9955
E-mail: info@psychotherapy.org.uk
Website: www.psychotherapy.org.uk
Umbrella organisation for psychotherapy in the UK. Regional lists of psychotherapists are available free.
Fear of Flying courses are held at various airports around the country:
- Aviatours run courses in conjunction with British Airways (01252 793 250) which includes a short flight of approximately one hour duration conducted by a British Airways training captain, following preparation by a clinical psychologist. See www.britishairways.com
- For information about the Virgin Atlantic 'Flying without Fear' course contact 01423 714900 or visit www.flyingwithoutfear.info
websites
AIRFRAID
www.airfraid.com
Dedicated to help you with your fear of flying. Includes details of courses, books and products aimed at people who are afraid of flying.
Anxiety Disorder Education Program
www.nimh.nih.gov/publicat/anxiety.cfm
Has information about panic attacks, phobias and other anxiety disorders and treatments, plus links and contacts. Part of US National Institutes of Health website.
National Phobics Society
www.phobics-society.org.uk/info_agoraphobia.shtml
Info page specific to agoraphobia.
Panic Anxiety Hub
www.panicattacks.com.au
Australian site offering resources on dealing with panic attacks, anxiety and related matters.
The Royal College of Psychiatrists
www.rcpsych.ac.uk/mentalhealthinformation/mentalhealthproblems/
anxietyphobias/anxietyphobias.aspx
Leaflet describing what it feels like to have a phobia, how you can help yourself, and what other kinds of help are available.
reading
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Anxiety, Phobias and Panic Attacks. Your questions answered by Elaine Sheehan (Vega Books, 2002) |
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Living with Fear by Isaac Marks (McGraw-Hill Education, 2005) |
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The Agoraphobia Workbook by C Alec Pollard and Elke Zuercher-White (Harbinger, 2003) |
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The Anxiety and Phobia Workbook by Edmund J Bourne (Fine Communications, 1998) |
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In Stillness Conquer Fear: Overcoming anxiety, panic attacks and agoraphobia by Pauline McKinnon (Newleaf, 2000) |
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Fast Facts: Anxiety, panic and phobias by Malcolm Lader and Thomas Uhde (Health Press, May 2006) |
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Overcoming Panic by Derrick Silove and Vijaya Manicavasagar (Constable Robinson, 1997) |
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Understanding Phobias by Fiona Hill (Mind, 2002) |
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(November 2002, resources updated November 2006)
