Events out of the ordinary will result in out-of-the-ordinary responses. When we witness or experience these unexpected incidents during a flight, it is understandable to have a cascade of intense emotions, from fear and anxiety to helplessness, and even anger. In this article, we briefly examine the varying responses people may have, offer tips on managing these responses, and explore ways to support someone who is experiencing these emotions.
Understanding Out-of-the-Ordinary Responses
It is common for one’s sense of security to be shaken in the aftermath of a crisis. These incidents shatter the illusion of control over one’s safety and force an individual to confront their vulnerability. The loss of control can evoke feelings of powerlessness or helplessness, which can be unsettling and distressing. As human beings, our brains are hardwired to prioritise survival. In an attempt to protect oneself and prepare for dangerous situations, there may be an increase in arousal and vigilance over perceived danger and uncertainty. One may find themselves constantly feeling on edge despite being in safe environments. To avoid potential danger, some individuals might choose to actively avoid situations that remind them of these out-of-the-ordinary events. Others might manage their anxiety and fear by focusing on external factors, such as blaming the airline or the pilots. Consequently, out-of-the-ordinary responses may lead to changes in routines or prevent individuals from performing necessary tasks.
Managing Out-of-the-Ordinary Responses
Acknowledging and understanding these emotions is the first step toward managing them. Here are some strategies to help cope with and manage these responses, which could impact or limit one’s day-to-day life.
Acknowledge Your Feelings. It is important to recognise and accept your emotions without judging yourself. Understanding that fear, anxiety, and even anger are natural responses to these stressful situations can help one better embrace these feelings. Accepting these feelings is the first step to management, preventing them from becoming more intense or leading to other mental health issues.
Practice Mindfulness. Mindfulness techniques can help ground you in the present moment and reduce anxiety. For example, when you notice signs like an increased heart rate or tightness around your chest or catch yourself thinking of various dangerous possibilities, take some time to ground yourself. Imagine a calming blue sky with fluffy white clouds. Put these thoughts on the clouds and watch them slowly drift away. You do not need to feel bad for having these thoughts, as they are understandable as an out-of-the-ordinary response. You do not need to engage with these thoughts; rather, watch them slowly drift away with the fluffy white clouds.
Breathing Exercises. Deep breathing exercises, such as inhaling slowly through your nose, holding your breath for four to five seconds, and then exhaling slowly through your mouth for five to seven seconds, can calm the nervous system and reduce the intensity of your fear and anxiety.
Understand Probabilities. Educate yourself about turbulence. Understanding that it is a normal part of flying and that aeroplanes are designed to withstand it can help reframe your perception. Remind yourself that turbulence, while uncomfortable, is rarely dangerous.
Seek Social Support. Talking about your experience with friends, family, or fellow passengers can provide emotional relief. Sharing your feelings can help normalise the experience and reduce feelings of isolation.
Engage in Relaxation Techniques. Techniques such as progressive muscle relaxation, guided imagery, or listening to calming music can help soothe your nervous system. These activities can reduce the physiological symptoms of anxiety and promote a sense of calm.
Seek Professional Help. If you find yourself overwhelmed by these out-of-the-ordinary responses or if they persist, seeking help from a mental health professional will be beneficial in your journey to regain normalcy.
Supporting Others
When someone you care about experiences the unsettling effects of unexpected aeroplane turbulence, it is natural to want to help them manage their fears and anxieties. Providing support can make a significant difference in their recovery process. Here are some practical and compassionate strategies to help someone cope with their emotions.
Provide a safe space. Allow them to express their feelings and experiences without interruption. As they share, give empathetic responses. Use phrases like, "That sounds really frightening," or "I can see why you would feel that way," to help them feel heard and supported.
Validation. Through their sharing, acknowledge their emotions as normal and understandable given the situation. Avoid minimising their experiences and feelings. Refrain from saying things like, "It's not a big deal," or "You’re overreacting."
Provide Reassurance. Offer comforting facts by educating them about turbulence and reassure them of their safety. Emphasise that these situations are out of the ordinary. Aeroplanes are built to withstand turbulence, and pilots are trained to navigate them and keep passengers safe. If you are travelling with them, simple gestures like holding their hand or guiding them through breathing exercises during moments of anxiety can provide immense comfort.
Promote a Sense of Control. Share techniques that can help them feel more in control, such as breathing exercises or mindfulness. It may be helpful for them to go through a guided meditation session on their next flight. Introduce them to apps or resources that offer guided meditations. Additionally, encourage them to bring items that make them feel safe and comfortable, such as a favourite blanket or book.
Encourage Professional Help if Needed. If their fear is intense and persistent, suggest they seek help from a mental health professional.
Experiencing out-of-the-ordinary events can trigger a range of intense emotions, but understanding these reactions can help to normalise them. Recognising that fear, anxiety, helplessness, and even anger are natural responses allows you to address them constructively. By employing different strategies, one can manage these emotions effectively and restore a sense of control and calm in their life. Remember, it is perfectly normal to feel unsettled after turbulence—what matters is how you cope and move forward.