Exposure training plan against fear of flying

Confrontation instead of avoidance
Our exposure training plans help you to deal with fear-inducing situations when flying step by step. The aim is to reduce the fear of flying through repeated confrontation and to fly calmly in the long term.

Self-determined training to overcome fear
Is turbulence dangerous? How resilient is an airplane? And how can I prevent panic attacks? PassengerGuard gives you access to comprehensive background knowledge about flying. Our proven breathing and relaxation techniques will help you to prepare for your flight without stress. Many anxiety triggers such as turbulence, unfamiliar noises, movements, questions about flight safety and the feeling of loss of control can be overcome sustainably in a short time and less than 10 sessions through targeted training.

Tip: Each step should be taken at your own pace. If a step is too challenging, repeat the previous one until you feel more confident.

Fear of flying training plan
Intensive week (7 days)

Recommended: 45-60 minutes daily
Aim: Initial exposure, intensive understanding, emotional preparation and desensitisation.
Perfect as an introduction or before a planned flight.

Intensive fear of flying training plan – 7-day exposure therapy based on CBT
Klick here: Printable 7-day fear of flying training schedule with exposure exercises, CBT-based plan

Fear of flying training plan
4-week programme

Recommended: 3-4x per week for 15-20 minutes each
Aim: Long-term desensitisation, deepening of knowledge, routine development.

4-week fear of flying training plan – step-by-step CBT-based exposure program
Klick here: Printable 4-week training plan to overcome fear of flying with cognitive behavioral therapy and exposure exercises

Background to the fear of flying training plans:

The fear of flying training plans were developed as part of a scientific project* of the FBZ of the Ruhr University Bochum, Germany. Around 50 of around 150 participants had been preparing for around 3 months to fly from Düsseldorf DUS Airport on 2 March 2024 to board an Airbus 319 and take off. The PassengerGuard team was also on board. The reactions of the participants were overwhelming, as many of them, who had prepared themselves with the app, were able to overcome their fear of the unknown.

WDR, a German TV station, reported on the day. ‘Hier und heute’ WDR, programme from 05.04.2024.
You can find the programme on the fear of flying study in our media library.

Fear of flying study presentation at Ruhr University Bochum – PassengerGuard app helps passengers prepare from home
Presentation of the scientific fear of flying study at Ruhr University Bochum featuring the PassengerGuard app