How to - Overcome your fear of flying

How to - Overcome your fear of flying.  Research shows around 25 per cent of people have a fear of flying, while for 10 per cent that fear is a phobia, known as aviophobia, or aerophobia.

According to figures, air travel is safer than it has ever been.

Fear of flying can range from mild anxiety to downright debilitating, forcing you to forgo otherwise exciting plans to see the world.

Here are some top tips to help you overcome your fears and help you enjoy your flight and your holiday, without worrying about the return flight.

Locate your fear.

Do you fear a loss of control? Is it a fear of death? Is it claustrophobia? Different triggers require different things to help soothe them. If facts about aviation safety will make you feel better, read up on those before boarding. If claustrophobia is a trigger, talk to your airline about boarding early or getting an aisle seat.

Think about the situation logically, we know this can be hard.

Even though your emotions might feel powerful, take a step back and look at the big picture. Airplanes are a very safe mode of transportation. You have a much higher chance of getting injured or killed driving on the motorway (or even sitting in your own home) than flying in an airplane. Lots of people are scared to fly, but the fact is, the chances of anything going wrong in an aircraft are virtually zero. If you don’t believe it, do some research yourself and find out!

Choose your seat, but don’t panic if you can’t.

It is true that turbulence is usually greater at the back of the plane, so ask for a seat as close to the front of the plane as you can. However, if you haven’t been able to reserve a front of flight seat, don’t worry – simply remind yourself if you do hit turbulence that your seat means you feel the effects a little more and breathe slowly and deeply to try and steady your nerves.

Coping with turbulence, remember it’s ‘just a road in the air’

A bumpy flights is a tricky experience for a nervous flyer, and adds to the level of worry before the next flight. But once you understand what causes it, you’ll understand that turbulence is a normal part of flying and not something to fear.

When a plane flies through an area of low pressure to high pressure (or vice versa), it causes a “bump” in the ride. These bumps aren’t dangerous, but pilots intentionally navigate away from strong turbulence to ensure the smoothest possible ride and the least anxiety for passengers. Another fact to keep in mind: Modern planes are designed to handle much more intensive turbulence than they would ever encounter.

Finally, a mantra that many nervous flyers repeat to themselves, ‘it’s just a road in the air’. Just like on a car or train journey, bumps and jostles are nothing to fear. When the  seat belt light goes on don´t panic, this is just because the pilot does not want you to fall on the guy next to you, not because there is any type of flight risk.’

Remember that turbulence is uncomfortable but is not dangerous. It is a perfectly normal part of flying caused by nature.

Preparation is key.

Each fearful flyer has their own set of tools to get through a flight. Some sit by the window and stare at the ground until the plane lands, others like to distract themselves with films, music and games. Whatever your tools, make sure you have everything prepared in advance. Fill up your iPad with TV shows you want to watch (though avoid thrillers and stress inducing shows like Breaking Bad or Homeland).

Cram your bag with fun things to distract yourself; crosswords, great books and a head pillow and eye mask.

And try to remove any stress triggers from the process of flying. So that means leaving plenty of time to get to the airport, keeping papers and passport easily accessible for check in, removing bottles of liquid from your bag and allowing yourself time to relax (or treat yourself) at the airport.

Distract yourself.

Chatting to a neighbouring passenger is a good way to distract yourself from obsessing over unusual noises

Michael Salem, author of the book Brave Flyer: How to End Your Fear of Flying, says ‘Many fearful flyers become hyper listeners during the flight, because their brain is programmed to believe there will be some sort of life-threatening problem and will try to prove it by listening for the faintest of sounds.

The best solution for this problem is to use sound cancelling headphones’.

So, if possible, while in flight, distract yourself from imagining worst-case scenarios and listening out for every suspicious noise by chatting to your neighbour or listening to calming music or a meditation app such as Calm (be sure to ensure it is accessible in ‘Flight’ mode).

Sometimes just the noise of the engines is enough to stir someone up. Bring an mp3 player or iPod with quiet, calming music or nature sounds; you can get many free apps for iPods for this.

Close your eyes, pull up your blanket, and try this easy technique:

Hold your body still and breathe deeply. Listen closely to the nature sounds that you have on. Release (relax) your muscles and imagine you are wherever your sounds are (maybe on the beach or in a rainforest). Concentrate as much as possible on this. It might be a little hard at first but whenever an outside thought pops into your mind, push it out and keep focused that peaceful place in your mind.

Allow yourself a drink, in moderation.

Mixing alcohol and calming medication is NEVER a good idea

If a glass of wine helps calm your nerves then there is no evidence to say you should avoid alcohol but remember that excessive drinking, or combining alcohol with any medication, may make you jittery, dehydrated and anxious. Limit yourself to two drinks, tops, and avoid mixing drink and any prescription pills, remember that alcohol has a much greater effect up in the air and too much will make you feel worse.

Stay hydrated

Before and during the flight, it's important to keep blood sugar levels up. Stick to water and juices to keep hydrated and remember to eat little and often to maintain your energy, which can help control anxiety levels. Rest if you can, though sleep is not essential.

Avoid caffeine

Nervous flyers should try to avoid coffee and chocolate before a flight, no matter how early it is! Caffeine can cause nervousness, palpitations and anxiety – none of which are conducive to a calm flight.

Make yourself as comfortable in your seat as possible.

It's hard not to feel stressed when you're too cold or sore from the hard seat.

Be sure to bring along a small throw blanket, a pillow, a shawl, slippers, a sweatshirt or whatever will make you comfy while traveling.

Close your window cover or ask your neighbour to if you don't like heights.

Wear a hat. It is scientifically proven that the simple act of wearing a cozy hat can relieve mental insecurity and make you feel more at ease.

Bring something that makes you happy or comforts you. This might include a favourite small plush animal or maybe some kind of comfort food to indulge yourself in.

If you suffer from a bad neck or shoulder problems consider wearing a soft neck collar as this will help alleviate any pressure, especially on long flights

Relieve your stress with simple exercises

if you feel that your emotions are just too out of control or that you can’t concentrate on anything else.

Bring along a small squeeze ball or stuffed animal to discretely squeeze as hard as you can. Just keep squeezing and squeezing and eventually you will have released a good deal of energy. This will help alleviate tension.

You can also try this: Starting with your feet, and moving up your whole body, tense and squeeze all the muscles in your body as hard as possible. Hold this as long as you can and then gently and slowly, from head to toe, release all you tension and completely relax every muscle in your body. Take a few slow sips of water, take a few deep breaths and repeat if necessary. This should help. Basically, when you feel that you can’t control your anxiety, do some simple in seat exercises that will drain excess energy.

When to seek Medical Advice

If your fear begins to take a hold of your life in a way that feels unmanageable, it’s important to reach out to a medical professional. Professionals will be able to help you identify what’s causing your flight fear and find effective ways to manage it. They can help you find treatment to restore your mental and physical well-being.

Treatment for fear of flying usually involves either medications or therapy. Doctors may suggest antianxiety medication. There are generally two types: one you take only when you encounter triggers for your stress, and another that you take on a regular basis.

Doctors may also suggest psychotherapy, including:

• exposure therapy
• hypnosis
• talk therapy

Relaxation and breathing exercises may also help.

If the phobia is simply too much there are other options - Train from London to Benidorm, Drive France to Costa Blanca, Drive from Bilbao or Santander to Benidorm 

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Flying with a plaster cast

When flying with a plaster cast, it's best to check with your travel operator or airline. Some airlines require you to wait 24 hours after a plaster cast has been fitted for flights less than 2 hours, and 48 hours for longer flights. This is because there's a risk of swelling after a plaster cast is first fitted, which can affect your circulation. If you're planning to fly with a newly fitted plaster cast, you may need to have it split. This is done to prevent swelling and reduce the risk of deep vein thrombosis (DVT) and compartment syndrome, a potentially serious condition caused by swelling. Make sure you tell the healthcare team treating you if you're going to be flying soon. You may need to have your cast replaced when you reach your destination and split again before you fly home. If both your legs are in plaster, it's unlikely that you'll be able to fly. Contact your travel operator or airline for advice.

Your seat on the plane

If you have an upper body cast or your leg is in a plaster cast below your knee and you can bend your knee, you'll be able to sit in a normal seat. If your plaster cast covers your knee, you won't be able to bend it, so you'll need to make special seating arrangements with your airline. Many airlines will require you to purchase additional seats in these circumstances. You won't be able to sit by one of the emergency exits, where the seats have more leg room, unless you're able to move easily in an emergency.

Flying with a plaster cast - Wheelchair help

If you have a cast on your leg and need a wheelchair to get around the airport and board the plane, tell your airline as soon as possible. They can arrange for a wheelchair to meet you at both ends of your journey. There's usually no additional charge for this service.

Using crutches. If you're using crutches to support your weight, you need to tell your airline. Most airlines will let you take your crutches on the plane, but they'll need to be stored in the hold during the flight.

Aer Lingus

Due to the risk of Deep Vein Thrombosis, all broken lower limbs need medical clearance. Please contact the special assistance department for medical clearance at least 48 hours in advance of your flight

No medical clearance is required for broken upper limbs; you may book online as normal.

British Airways

British Airways allows you to travel 24 hours after your plaster cast has been fitted for flights that are less than 2 hours. If your flight is longer, they require 48 hours.

Flying with a plaster cast with - Easy Jet

Passengers travelling with upper limbs in a cast(s) (ie waist and above), will only require one seat to travel.

Adult passengers travelling with lower limbs in a cast(s) (ie waist and/or full leg plaster), must purchase two or more seats in total, per Flight, to travel as required to accommodate their height comfortably. This will enable the limbs to be elevated during the Flight and reduce swelling.

Passengers travelling with a lower leg in plaster, may only require one seat. The number of seats required should be determined so as to accommodate the Passenger’s height comfortably.

Where additional seating must be purchased to accommodate Your needs, this will be required regardless of whether the aircraft is full or not. If the Flight is full, You will be required to transfer to the next available Flight on which You can purchase an additional seat. In these circumstances, easyJet will not be responsible for any resulting costs of an overnight stay.

The same requirements in relation to additional seating being booked shall apply to child passengers travelling with lower limbs in a cast(s) but the length of the cast will determine whether the child will require one, two or three seats to enable their leg to be elevated during the Flight. Passengers travelling with a plaster cast that has been fitted for less than 48 hours must ensure that the cast is split along the entire length of the cast to protect against swelling that may occur in-flight. If the plaster cast has been fitted for more than 48 hours, there is no requirement for the cast to be split. This is applicable for both plaster of paris and resin casts.

Emirates

If you have a leg cast you will need a medical certificate. This airline allows you to travel 48 hours after your plaster cast has been fitted. Plasters should be split for fresh injuries (48 hours or less). With Emirates is not possible to have extra space for your leg in the economy class. However, you can book an aisle seat.

Jet2

We strongly recommend that before travelling you contact your insurance company in the first instance.

If your plaster cast has been fitted for more than 48 hours at the time of travel and there are no complications, then there are no restrictions on travel. Your plaster cast should be loosely fitted to allow for expansion and swelling at high altitudes.

If the plaster cast has been fitted within 48 hours of your flight, you will need a Fit to Fly certificate, signed and dated by a medical professional. You may then travel with a split cast providing you can exit the aircraft unaided, or have a companion to assist you, or have been pre-approved by the Special Assistance Team.

If the break has needed surgery or there have been additional complications, you will need a Medical Information Form from the Special Assistance Team.

In all cases, you need to be able to bend your knee so you can sit in the aircraft seat.

KLM

You need to inform the airline of your situation at least 48 hours before your flight. You should inform KLM about your plaster cast.

Ryanair 

If you have a broken limb in a cast you should advise Ryanair of both your condition and assistance requirements (if applicable) either at the time of booking online or via our Special Assistance line preferably on the day of booking.

If you are traveling with upper limbs in cast, waist and above, you will only require one seat.

If you are travelling with a full leg in cast you must purchase *3 seats* in total, per journey, to travel. This will enable the leg to be elevated during the flight and reduce swelling.

If you are travelling with lower leg in plaster, below the knee only, you will only require one seat.

If a plaster cast has been fitted on any limb for less than 48 hours then the cast needs to be split (the split needs to run along the entire length of the cast)

If the plaster cast been fitted for more than 48 hours there is no requirement for the cast to be split. This is applicable for both plaster of paris and resin casts.

*3 seats* - To book 2 extra seats for a full leg cast - go online and select 3 seats:

• 1st seat should be booked in the actual passenger's name
• 2nd seat should be entered as LEGSEAT ONE as the Last Name and EXTRA as the First Name.
• 3rd seat should be entered as LEGSEAT TWO as the Last Name and EXTRA as the First Name

The name EXTRA LEGSEAT ONE and EXTRA LEGSEAT TWO will then be displayed on the online boarding passes.

Please note that all passengers purchasing extra seats can use online check-in. The passenger's travel document details must be entered for the extra seats when checking in online. Online check-in is available from 60 days prior up to 2 hours before the scheduled flight departure times. There is no cabin or checked baggage allowance associated with the purchase of extra seats. If you choose not to purchase an allocated seat online check-in will only be available from 7 days up to 2 hours prior to each scheduled flight departure. Free allocated seats will be available between 4 days and 2 hours before each booked flight as of 01st November 2016.

Customers who have booked an extra seat should contact the call centre to ensure that all the seats are located together.

Flying with a plaster cast with  - TUI

All passengers who would like to travel by air with broken limbs that are in casts have to comply with the following periods before air travel:

• No flights are allowed within 24 hours after a fracture.
• Only flights with a flight time of less than 2 hours are allowed between 24 hours and 48 hours after a fracture.

The cast must be plastered within the first 7 days after a fracture.
We recommend even for fractures that are older than 7 days that the cast is plastered.
Passengers who are traveling with casts on extremities from the hip and upward only need one seat.
Passengers with a leg cast (thigh down to or including the ankle) must purchase
2 seats because the leg must be elevated during the flight and for safety reasons should not be stretched out in the aisle.
For children with leg casts, the number of additional seats to be booked depends on the size of the child.

All passengers with broken limbs set in plaster casts must provide a physician's certificate confirming that the passenger is allowed to fly. In addition, some airlines require that an indemnity form for sick passengers be signed in order to confirm that the respective passenger has been informed  regarding the risks associated with transportation (swelling of limbs due to low air pressure, tissue damage, circulation problems, risk of thrombosis, etc.)

Flying with a plaster cast - Vueling/Iberia

Passengers with a leg in plaster may fly as long as they provide a medical certificate that proves that the plaster cast was applied more than 24 hours earlier and under the following conditions: If the Passenger is wearing a plaster cast below the knee, they must reserve two seats.

General information on travel by air

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Flight Release Dates

Flight Release Dates - This page will help find the best times to look for your preferred airline by knowing when flight Tickets are released.  

It's important to note there's no certainty about when's cheapest to book - prices can fall after tickets are released, especially if there's a sale. Your best bet to be sure to get a good price is to follow the tips in our Tips for getting cheap flights HERE

Alicante airport flight tracker HERE

Hand luggage restrictions HERE

Hand luggage size and weight HERE

Duty Free allowances from Spain to UK HERE

Fear of flying - Tips HERE

Entry Requirements into Spain from UK  - This information is for travellers using a full ‘British Citizen’ passport.

Dates by Airline

Air France 

Tickets on sale 11 months before departure

American Airlines

Tickets on sale 11 months before departure

British Airways   

Tickets on Sale 355 days before departure

EasyJet 

Flights up to and including the 8th May 2023 are available to book now.

Emirates

330 days before departure via website (up to 337 days ahead via travel agents)

Jet 2

Tickets on sale 12 to 18 months before departure

Iberia/Vueling

Tickets on sale 360 days before departure

KLM

Tickets on sale 11 months before departure

Lufthansa

Tickets on sale 360 days before departure

Norwegian

Tickets on sale 9-12 months before departure

Qatar 

Tickets on sale 361 days before departure

Ryanair

No set flight release dates but generally 5-6 months before departure

Virgin Atlantic

11 months before departure

For additional information on flight release dates join our Facebook Group

*Please note while every attempt is made to keep this information up to date the information can change without notice*.

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