This is third part of my blog on Tips to Avoiding the Stress of Flying. In this part you will see how Stress can be avoided by Exercises.yOu will also see how to figth with
Fear of Flying
Exercises
So how do you reduce your risk of DVT when flying? Well, the same way as you reduce your risk on the ground: avoid immobility, get up and walk around from time to time, and keep physically active. This can be a challenge on a crowded plane, but it is not as difficult as you might
think.Exercise not only reduces your risk of DVT, it also has other benefits, such as reducing aches and pains, relieving stress and boredom, and inducing better quality sleep. Many airlines now show suggested exercises and stretches in their On Board Information. You can find this info all
flights.Matthew Eaves, film maker, globe trotter and author of a book of tips on how to survive a long haul flight says "drink a bottle of water every hour; leave your seat every hour and walk up and down the plane".Exercises you can do to relieve aching legs as well as reduce clotting risk are rotating the ankles, pushing down alternately with heels and toes, standing calf raises (go to a corner near the toilets or the galley to do these), alternately tensing and relaxing parts of the legs (working upwards from feet to thighs and hips then down again).The back is a part of the body that often aches after a few hours flying. A good back stretch is to bring your chest down to meet your thighs while seated. Elongate the spine and hold for 5 seconds, then gently sit back upright. Repeat two or three times, and do it every hour or so.
Here's a tip from bodybuilders for the arms. Hold them out straight out in front of you, with the hands relaxed downwards. Then tense the whole of the arms and make hard fistballs with the hands. Hold for a couple of seconds, then suddenly open the fingers, until the hands are stretched out like dried starfish, then close again, hard. Repeat a few times.Here one for the shoulders: sit up straight, clasp hands behind the head with elbows out to the sides. Gently pull the elbows backwards while bringing the shoulder blades down and together. This is probably not one to do in your seat as you may poke your neighbours in the eye.And finally, one for the neck: again, clasp hands behind the head and gently pull the head down onto your chest while keeping spine stretched up. Keep pulling gently until you feel the stretch at the back of the neck into the shoulders. Hold for a few seconds and repeat.
Fear of Flying
There are millions of people who have anxiety and panic attacks about flying. Fear of flying is the third most common phobia after fear of snakes and spiders. Sometimes it arises from a bad flying experience, or an emotional reaction to news about hijacking or a plane crash. It can also be triggered by claustrophobia, concern about heights, loss of control, and fear of the unknown. If you are afraid of flying, then perhaps consider going on a course. Some airlines actually run courses that combine behavioral techniques and education about aircraft, such as the different noises they make and what causes turbulence, one of the things that can cause distress. Some of the courses also finish with a flight, under carefully controlled conditions. The CAA says research has shown that such courses are effective and that the benefit may be sustained.
Fear of Flying Help is a free online course by currently flying Airline Captain Stacey Chance that offers educational material and practical suggestions. For example in Chapter 4, Dr Arnold Bennett of MIT, gives a plausible argument for persuading you that air travel is safer than many other ways of travelling. He also discusses how news media coverage can make air accidents appear to be more frequent than they really are, and gives tips on overcoming fear of flying, such as exercising regularly, eating a healthy diet, and getting plenty of sleep to increase your resilience and reduce vulnerability to stress.
Another tip commonly given on courses is, once you are on board, rather than dwell on your fear and let anxious thoughts dominate, try to distract yourself by chatting to other passengers, watching the in-flight movie, eating, reading, or listening to your portable music player.
A tip I have found useful to control anxiety in stressful situations is breathing relaxation. We tend to forget about breathing, it happens automatically, but it is a powerful relaxation tool that we carry with us wherever we go. If you feel yourself getting anxious, notice your breath, it is interesting how anxiety and shallow, quick breathing often go together. You can make yourself calmer by focusing your attention on your breathing, and just gently pushing the anxious thoughts to one side. Feel how your lower chest cavity swells as you gently inhale with the bottom of your lungs. Then feel it go in as you exhale. Don't try to time your in and out breaths, just breath gently, slowly, deeply, naturally.
You could also consider telling the cabin crew that you are nervous about flying - many are trained to deal with this and can reassure you about strange sounds and other unexpected things that might make you anxious.
Traveldoctor.co.uk says if you are thinking of taking a tranquilliser before flying, you should remember that many of them do not mix well with alcohol.
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