Flying tense - relaxation techniques

[beckwith]

I have a trainer at work who's favorite joke is "TRY! and relax."

 

Really though, there are is more then one type of tension or relaxation. you may not be physically tense but it is still possible that you are "mentally tense." I see it all the time in high level skiing in a client, another instructor, or myself. often you try to run everything you are doing consciously instead of allowing muscle memory and ingrained "motor programs" to work. The effect is that the different parts of your brain fight each other for control of your body and your reactions become slow and your moves rough. We call it analysis paralysis. when get it you need to get your head out of what your doing.

 

TRY! and relax...

[tattooed]

Well, we MAY have figured it out.

Flew yesterday. By far the worst flight ever. Maneuvers that I am excellent at were all over the place, I couldn't even do a normal approach. It's like someone tapped into my brain, highlighed "normal approach" and hit the "delete" key. For the 1st time in a LOOOOOOOOONG time I actually had to abandon the approach back to the ramp, and tell my instructor "you have it"....cuz I definitaly did not.

 

Instead of doing ground (we were to review for my prog check, which was supposed to be today, and we postponed it), we just talked.

 

There is alot of stress at home and work, plus studying and preparing for my progress check. Guess it was too much. Yes, I am very familiar with IMSAFE, and yes I DO go thru that before I fly...AND the night before. I thought I was ok. I got up yesterday morning, I was excited about flying and feeling totally prepared to do my prog check the following day. I sat in the lounge and waited for my block. I was relaxed (so I thought) talked to a few other students, then went out and pre-flighted.

 

Going back now, i realize I missed alot of little stuff....didn't focus on the weather, so I had to listen to the recording a few times to pick it up. Etc etc. Nothing terrible, but now that I look back, I was clearly distracted.

My CFI finally called the flight and back "home" we went. I was relieved...which is NOT me. That surprised me. I am obscessed with flying, so I hate it when it's time to go back.

 

My CFI and I agreed after a nice talk that too much has piled up on my lap (stress wise), and even though I was convinced I was ok, I was not. A real eye opener for both of us. You can do as many self checks as you like, and you can feel totally confident you are ok. But that little helicopter knows better. I now have a much better indicator of my emotional well-being.

 

Next time I "think" I'm ok, and my flight is proving otherwise, I'm going to call it much ealier.

Normally, if I start out bad, I can work thru it, and end up doing great by the end. This was NOT the case yesterday.

 

I am not upset over the bad flight, I'm not upset over having to reschedule my prog check, I AM upset that I was not able to recognize my own problem, and it was an expensive mistake. Flight time is not cheap! But, we WALKED away (no accident occurred), and we BOTH learned something.

[ADRidge]

Well, we MAY have figured it out.

Flew yesterday. By far the worst flight ever. Maneuvers that I am excellent at were all over the place, I couldn't even do a normal approach. It's like someone tapped into my brain, highlighed "normal approach" and hit the "delete" key. For the 1st time in a LOOOOOOOOONG time I actually had to abandon the approach back to the ramp, and tell my instructor "you have it"....cuz I definitaly did not.

 

Instead of doing ground (we were to review for my prog check, which was supposed to be today, and we postponed it), we just talked.

 

There is alot of stress at home and work, plus studying and preparing for my progress check. Guess it was too much. Yes, I am very familiar with IMSAFE, and yes I DO go thru that before I fly...AND the night before. I thought I was ok. I got up yesterday morning, I was excited about flying and feeling totally prepared to do my prog check the following day. I sat in the lounge and waited for my block. I was relaxed (so I thought) talked to a few other students, then went out and pre-flighted.

 

Going back now, i realize I missed alot of little stuff....didn't focus on the weather, so I had to listen to the recording a few times to pick it up. Etc etc. Nothing terrible, but now that I look back, I was clearly distracted.

My CFI finally called the flight and back "home" we went. I was relieved...which is NOT me. That surprised me. I am obscessed with flying, so I hate it when it's time to go back.

 

My CFI and I agreed after a nice talk that too much has piled up on my lap (stress wise), and even though I was convinced I was ok, I was not. A real eye opener for both of us. You can do as many self checks as you like, and you can feel totally confident you are ok. But that little helicopter knows better. I now have a much better indicator of my emotional well-being.

 

Next time I "think" I'm ok, and my flight is proving otherwise, I'm going to call it much ealier.

Normally, if I start out bad, I can work thru it, and end up doing great by the end. This was NOT the case yesterday.

 

I am not upset over the bad flight, I'm not upset over having to reschedule my prog check, I AM upset that I was not able to recognize my own problem, and it was an expensive mistake. Flight time is not cheap! But, we WALKED away (no accident occurred), and we BOTH learned something.

 

 

You know, I'm going through the same deal right now. I just took my school's last stage check before my private pilot ride, and started to develop a headache. Two weeks later, the headache is still present and hasn't gone away. Doc says it's stress, and the first thing out of my mouth was "I don't feel stressed. But I am studying four hours a day, and worrying about this, and that, and the other, and.... hey, maybe I am stressed."

 

The trick to making mistakes is to make the same ones as few times as possible. Don't beat yourself up that you didn't catch the signs you're stressed. It happens. Learn from it and move on. I've had more than a couple of flights like that, one of them was a very interesting, very close call. As long as you learn something from that time block, I feel it's money well spent. You're gonna have to learn those lessons anyway, might as well learn em while you have experience on your left.

[tattooed]

LOL, yes I TOTALLY agree that I need to work this out with someone in that left seat! Other than totally missing an "Engine Failure" (which was...uh....interesting...maketh NOT a CFI happy)....my "mistakes" are pretty much "safe", like a poor entry into a steep approach, flaring on a normal approach, sloppy pickup for a max pwr T/O, etc. Oh, and yesterday I kept overflying the same house and missing the intersection (for you HAI people...in Charlie, LEFT pattern, turning base, I just could not get myself over that intersection...it was weird..again, maketh not a happy CFI).

 

aclark79 - I know you are lurking! (Obviously). Any advise? Post 'em here or PM me.

 

 

I'm feeling much better just "talking" about it. Exchanging these thoughts is interesting. I know I'm not the only person on the planet to go thru this, but it does help to hear from others who have or are dealing with it. Helicopters ARE dangerous beasts, and flying them should not be taken lightly. SO I take my issues seriously, and I want to learn from them. I don't want to make a mistake during a solo flight when there is no Nomex clad saviour! (Shhhhhh...don't tell my CFI...might go to his head.....LOL)

Edited March 23, 2008 by tattooed

[rodrop]

Hi Sandy,

 

Before a flight (especially a checkride) I like to meditate. I just concentrate on one thing "Breathe". I put every other thought out of my mind. That helps a lot for me. Also during the flight if I'm feeling tense I will occasionally take deep breaths. During my private checkride I kept screwing up the autos, the DPE gave me one more chance after saying "Gee that auto sucked, we would have definitely died there". lol

 

So I just took some deep breaths, reminded myself I've done a ton of Autos and I know how to do them, and stopped concentrating so much. It was the best auto I've ever done, right on the spot. The DPE said he couldn't have done it better. This probably doesn't work for everyone but I encourage you to try it like others have said.

 

Also as far as being too tight on the cyclic, I don't know for sure what your CFI would think... but I've heard of a method of having the student weave a pencil in between their fingers so that they can't grip the cyclic too hard. I guess this wouldn't work for you though since you don't use your whole hand.

 

Bottom line: Trust your training, be in the moment and don't concentrate too hard. I'm a perfectionist as well and you've got to fight the automatic concentration that occurs (to a point of course).

 

Hi there. I have been reading this thread off and on the last couple days. everyone seems to have some nice advice and encouragement. I decided to take some of the comments and apply them to my training flight today. I went in thinking about relaxing, breathing and not concentrating so hard...and just having fun. It made a nice difference today, I was way less tense, I walked away knowing more (retaining more) and had a good time. Like, probably most of the people here...I am an internally wound up type A person who wants to more then exceed expectations and just can't relax at all..but reading this thread helped alot. I actually did breathe some..

Thanks

 

Don't worry, you'll get it!

 

-Jeff

[rodrop]

LET ME TRY THIS AGAIN...

 

Hi there. I have been reading this thread off and on the last couple days. everyone seems to have some nice advice and encouragement. I decided to take some of the comments and apply them to my training flight today. I went in thinking about relaxing, breathing and not concentrating so hard...and just having fun. It made a nice difference today, I was way less tense, I walked away knowing more (retaining more) and had a good time. Like, probably most of the people here...I am an internally wound up type A person who wants to more then exceed expectations and just can't relax at all..but reading this thread helped alot. I actually did breathe some..

Thanks

 

 

Jeff: Sorry, I did not mean to put words in your mouth. Somehow I replied but put my reply in your comments...sorry..wont happen again...

[Witch]

Here's something else you should do. Do some low level flying over an open field. Not too low though. Chase some sheep as long as the rancher isn't around. Do some S turns and 360's. Have your instructor demo some ag turns and SWP. Try knocking over traffic cones with the skids.

 

Now before the safety team starts in, I'm not advocating wrecklesness, but some "time off" from school. Remember recess?

 

Play helps reduce stress and possibly enhance the learning process. Besides, it's fun too.

 

Later

[choppedair]

Here's something else you should do. Do some low level flying over an open field. Not too low though. Chase some sheep as long as the rancher isn't around. Do some S turns and 360's. Have your instructor demo some ag turns and SWP. Try knocking over traffic cones with the skids.

 

Now before the safety team starts in, I'm not advocating wrecklesness, but some "time off" from school. Remember recess?

 

Play helps reduce stress and possibly enhance the learning process. Besides, it's fun too.

 

Later

 

Ugh. Don't make us get another lecture about low level flying in the west practice area during the morning CFI meetings! lol

But I think you're on to something. Sometimes you just need a little change and have some fun. Step back for a little and remember how cool it is that you are doing this, and stop beating yourself up. You're just getting ready for a stage 1 prog check right? It's just a stage 1 check. The focus is on safety. Make sure you're paying attention to traffic, clearing your turns, and making good decisions. No one is going to fail you for going around, even on a normal approach.

It also might help to fly with someone else a time or two. Maybe another cfi won't even notice the things that your cfi picks on, and could give you some good hints. Everyone views things differently, and I know I've learned something from almost CFI I've flown with.

[aclark79]

PM sent

[tattooed]

Ugh. Don't make us get another lecture about low level flying in the west practice area during the morning CFI meetings! lol

But I think you're on to something. Sometimes you just need a little change and have some fun. Step back for a little and remember how cool it is that you are doing this, and stop beating yourself up. You're just getting ready for a stage 1 prog check right? It's just a stage 1 check. The focus is on safety. Make sure you're paying attention to traffic, clearing your turns, and making good decisions. No one is going to fail you for going around, even on a normal approach.

It also might help to fly with someone else a time or two. Maybe another cfi won't even notice the things that your cfi picks on, and could give you some good hints. Everyone views things differently, and I know I've learned something from almost CFI I've flown with.

 

 

Ugh...ok kids. Let me refresh the reason I asked for help. I have alot of stress, and it's reflecting in my flying, and I am not recognizing I'm stressed. My inability to realize I have an issue is scaring me. I don't care about the prog check. I was looking forward to be because the CFI I was scheduled with is someone I have HUGE respect for, and I have been wanting to fly with him as I KNOW I will walk away having LEARNED something from him, vs just a "prog check". I'm in no hurry to rush thru stages and CR's. I just want to carefully take my time, and learn at my pace, which until now was a great pace...with a few typical set backs here and there. I have no deadline. No hurry, no worry.

I need help learning to recognize stress/tension and know how to deal with it, how to relax my body and leave the stress at home. Heck, even the bad flight we had Saturday was fun. Flying is fun! I'm not upset about that, not upset about the prog check, I'm upset that I can't read myself. That could prove to be dangerous, and I don't want to fly anymore until I can safely evaluate myself.

Because of my inability to recognize my stress, we went out, had a really bad flight, I now have lost a ton of confidence...it's like my confidence got it's butt kicked in a bar brawl. The next few flights will be confidence builders.

 

Relaxation techniques for home and in the air would be very helpful. I'm doing alot of research.

I agree, and I did discuss this with my CFI, taking a "fun flight" would be helpful, as well as flying with another CFI.

 

Thanks, choppedair, good advice. I agree 100% that someone else may notice something he hasn't picked up on. Plus there is that comfort level. I think that flying with someone else will give me a HUGE confidence boost as well. Plus, it'll be fun, right?

 

So, how do you all "leave it at home" when you have alot going on?

[Wally]

Ugh...ok kids. Let me refresh the reason I asked for help. I have alot of stress, and it's reflecting in my flying, and I am not recognizing I'm stressed. My inability to realize I have an issue is scaring me. I don't care about the prog check. I was looking forward to be because the CFI I was scheduled with is someone I have HUGE respect for, and I have been wanting to fly with him as I KNOW I will walk away having LEARNED something from him, vs just a "prog check". I'm in no hurry to rush thru stages and CR's. I just want to carefully take my time, and learn at my pace, which until now was a great pace...with a few typical set backs here and there. I have no deadline. No hurry, no worry.

I need help learning to recognize stress/tension and know how to deal with it, how to relax my body and leave the stress at home. Heck, even the bad flight we had Saturday was fun. Flying is fun! I'm not upset about that, not upset about the prog check, I'm upset that I can't read myself. That could prove to be dangerous, and I don't want to fly anymore until I can safely evaluate myself.

Because of my inability to recognize my stress, we went out, had a really bad flight, I now have lost a ton of confidence...it's like my confidence got it's butt kicked in a bar brawl. The next few flights will be confidence builders.

 

Relaxation techniques for home and in the air would be very helpful. I'm doing alot of research.

I agree, and I did discuss this with my CFI, taking a "fun flight" would be helpful, as well as flying with another CFI.

 

Thanks, choppedair, good advice. I agree 100% that someone else may notice something he hasn't picked up on. Plus there is that comfort level. I think that flying with someone else will give me a HUGE confidence boost as well. Plus, it'll be fun, right?

 

So, how do you all "leave it at home" when you have alot going on?

 

First, accept a bad day as just that- a bad day. Humans learn better from failure than success, so if you can pick something out of a bad day and learn from it, you're ahead long-term. Has nothing to do with your ability, everybody has good and bad days. With experience the little things get easier and you can devote yourself to making, and- hopefully fixing- bigger mistakes.

 

As to "leaving it at home"- The best I've been able to do in that department is dedicate myself to being as close to optimum as I can at work. I'm a selfish SOB about this, nothing interferes with the prep unless it's literally life and death.

No alcohol the night before (even 1 drink shows), gear ready, 8 hours in the rack. I don't take anything, consciously, to the flight line that might distract me. All my attention is directed to getting the job done- period. It's a positive feed-back system in that the more diligent I am at my profession, the less I screw up, which makes it a lot less stressful and more rewarding, which enables me to learn more, and I can more efficiently concentrate... Flying, for me, is a vacation from real life.

[Gomer Pylot]

Witch, wreckless is good. Reckless, not so good.

[Witch]

Witch, wreckless is good. Reckless, not so good.

Aw crap!

[K-38]

I have alot of stress, and it's reflecting in my flying, and I am not recognizing I'm stressed. My inability to realize I have an issue is scaring me.

Relaxation techniques for home and in the air would be very helpful. I'm doing alot of research.

So, how do you all "leave it at home" when you have alot going on?

Here are two suggestions that worked for me. Straight from the Fundamentals of Instruction F.O.I.'s Good cockpit stress management comes from good life stress management. So I would first recommend if there is any way that you could resolve some of the situations outside of flight school that are causing you stress ie "life stress" you will be better prepared to cope with the unique stresses in the cockpit. Even if that requires taking a week off from training, and devoting that time to getting things squared away at home/work/wherever it might prove beneficial. My next recommendation would be to come in for your lessons as early as reasonable for your schedule. If you rush straight from work in traffic to the airport, then right into flying you are in a somewhat pressured state. If you can somehow schedule so that you can get to the airport early without having to rush you may find it helpful, and relaxing. Take your time on a long preflight check the wx, and the notams, get your flight gear all squared away just the way you like it and set up in the aircraft, then take 10 minutes to yourself. Have a coke, go for a little walk clear your head. I think you would feel much less stressed, and more at ease. I hope this help's. Best of luck. If I hear of any other good techniques I will send em your way.

[tattooed]

K-38, those are excellent suggestions...and which I already practice..somewhat. I do like to show up early (whether or not I'm waiting for a pattern). I enjoy talking to other students, or just watching the activity at this very busy airport.

Unfortunately, most of the "stress issues" I cannot get rid of (stressful job...not able to quit just yet), sad issues with friends, etc. But I'm learning how to really and truly deal with that.

 

 

FLIGHT UPDATE-All of your suggestings are helping. I flew with a different instructor last night. Had a good flight...not great, but good. He showed me a few different ways to do things that helped, or at least gave me a differnt look at maneuvers. We chatted and had a great time. This CFI was someone I have already chit-chatted with alot, and was already comfortable with.

 

I really focused on my breathing, and observed that if I am not talking or vocalizing my #'s/gages/scans, I don't breath correctly. The CFI noticed that I often lead with my body which is interfering with my cyclic inputs. Hmmmmmm. Good observation. Didn't know I did that. It's slight, but enough to be a problem.

A few tips here and there, and I walked away with some confidence restored, and having learned a few things! Good times.

 

I think this is a great topic, as everyone, not just me, can benefit from some stress reduction/management techniques. I have already prided myself on being positive and able to deal well with stress. However, helicopters are sensitive machines (especially Robbies!) that need a "tender" touch, and

have an amazing ability to recognize the most minute bit of stress and amplify it, and kick you butt!

 

Thanks, everyone.

 

Oh, I did find a good stress reliever. Rock climbing! I used to free-climb in New Mexico in college. I was told about a rock gym in my area, and decided to give it a try. Never climbed in a gym. It was different, but incredibly fun, and a great escape! I recommend it highly.

[Copterpilot213]

Cool, glad to hear things are improving for you! Flying with a different instructor once in awhile is almost always beneficial. Keep working on things and don't beat yourself up, sounds like you're doing great!

[ADRidge]

Gyms are fun if you're not too keen on taping your fingers to keep them from bleeding. Glad you found a stress outlet.

[tattooed]

Gyms are fun if you're not too keen on taping your fingers to keep them from bleeding. Glad you found a stress outlet.

 

 

Tape is for the weak.

 

 

 

 

Wouldn't be having any fun if someone didn't come bleeding.

[joker]

Lot's of good posts all round!

 

Here's my 2 cents (for what it's worth).

 

Trouble relaxing?

 

1. A couple of drams of whiskey before the flight. Maybe a big fat splif too. Always worked for me.

 

2. Pedals - I used to tell students to take their right foot off the pedals every now and again. Hell, sometimes I'd tell them just to fly with left pedal only when cruising.

 

3. Grip - Play with different hand positions. Cock your wrist a little (so back of the hand is pointing towards the left). It will seem strange at first, but actually, this is more natural for most cyclics.

 

4. Get out and play! Go do other things during your course.

 

5. Ask your instructor to take the aircraft for a pattern / auto / etc... once in a while. This is good - you get to see how its meant to be done. You take your mind of yourself for a while. Your instructor will gladly take the chance to do that too.

 

6. Recognise your own signs. If you don't nail something after 3 attempts, go to another activity. Worst is to beat yourself up repeatedly - not good for learning.

 

Good luck

 

Joker

[ADRidge]

Tape is for the weak.

 

 

 

 

Wouldn't be having any fun if someone didn't come bleeding.

 

When I used to climb, I always figured more chalk would help the clotting process. Besides, tape is too much to mess with.

[ironranger]

Tattooed, Are you a coffe drinker? When I first started training I had to cut back on my coffee drinking because it made me tense up more.

 

ironranger

[Witch]

Hey, I came across a game that, from what the reporter on the radio explained, reduces stress. It's called mindhabits. From the report, they had telemarketers play it for 5 minutes a day, and their cortisol levels dropped like 20%, were less stressed, happier, and made more sales. It might be worth a looksee. You can get it at http://www.shockwave.com/gamelanding/mindhabits.jsp

 

Later

[tattooed]

Tattooed, Are you a coffe drinker? When I first started training I had to cut back on my coffee drinking because it made me tense up more.

 

ironranger

 

 

OH YAH! I'm a coffee addict. Yes, when I started, I had to experiment to figure out how much caffine was too much. When I get my mocha, or brew at home, I now go for half-caf.

 

 

Witch - EXCELLENT idea. Gonna try it.

 

 

Yah'll - So far, I still haven't flown again due to nasty Oregon wx (it freakin' SNOWED about 16 times this past week! It's MARCH!).

So, I'm going on my progress check tomorrow, TOTALLY rusty. Oh well. My instructor and the one I flew with last Tuesday say I'm ready. I just have to trust them, relax, and fly.

[Hovergirl]

Yah'll - So far, I still haven't flown again due to nasty Oregon wx (it freakin' SNOWED about 16 times this past week! It's MARCH!).

So, I'm going on my progress check tomorrow, TOTALLY rusty. Oh well. My instructor and the one I flew with last Tuesday say I'm ready. I just have to trust them, relax, and fly.

 

Good Luck!! Relax and have fun, it's just another flight and you've done all this stuff before.

 

HVG

[Witch]

Well, I HAD a CRAPPY flight. I took my sister-in-law (I think) for a ride to Salem to shoot some patterns.

 

On the way up there, I had to get up to 2500' just ro recieve the ATIS, then decend to 1000' to avoid clouds. It was bumpy at all altitudes.

 

Then came the landings and takeoffs. It seemed that I couldn't control that frakking beast. I even had to go around once due to excessive speed. I just couldn't slow it down. I did have a good landing though.

 

On the way back to Corvallis, it was still bumpy. The airspeed and altitude were all over the place. That's when I started getting airsick. We got back to the ramp, shut down, and as I was getting the hobbs numbers, I realized I was a bit tense. I didn't even realize it during the flight.

 

Anyhow, it was still a decent flight. The sun was out and the winds were favorable. Best of all, I didn't settle with power. I rock!

 

Later