Training Plan: 3 Months
The balanced plan for lasting success
Ideal if you have a flight in the coming weeks or months and want to prepare thoroughly. Two to three sessions per week — no time pressure.
12
Weeks
~2-3x
per week
~15-20 min.
per session
8
Modules in depth
Three phases to relaxed flying
Phase 1
Week 1–4
Understanding & Foundations
During the first four weeks you learn the basics. You understand where fear of flying comes from (Module 1), build knowledge about flying (Module 2) and learn the first relaxation techniques (Module 4).
Module 1: Understanding Fear of Flying
Module 2: Knowledge About Flying
Module 4: Relaxation & Meditation
Phase 2
Week 5–8
Practise & Deepen
Now it gets real. You complete your first mental flights (Module 3), learn every phase of flight in detail (Module 5) and practise handling special situations (Module 6).
Module 3: Mental Flight
Module 5: Phases of Flying
Module 6: Special Situations
Phase 3
Week 9–12
Consolidate & Be Ready
In the final phase you repeat every exercise, test your knowledge in the quiz (Module 7) and train the emergency techniques (Module 8) for the big day.
Module 7: Quiz & Knowledge Check
Module 8: Emergency Techniques
Review of all mental flights
Scientifically supported by Ruhr University Bochum
The training plan was scientifically evaluated in a study by the Research and Treatment Center for Mental Health (FBZ).
Why 3 Months?
Studies show that cognitive behavioral therapy (CBT) is most effective when applied regularly over several weeks. The 3-month plan gives you enough time to internalise what you have learned, repeat exercises and achieve real progress — without pressure.
Scientifically supported by Ruhr University Bochum
Cognitive Behavioral Therapy (CBT)
CBT is the best-researched method for treating anxiety disorders. It helps you recognise negative thought patterns and replace them with helpful beliefs.
The 3-month plan gives you enough time to internalise this method at your own pace — step by step, without pressure.
CBT in your pocket
PassengerGuard translates the methods of cognitive behavioral therapy into an app — with audio exercises, mental flight training and relaxation techniques.
Scientifically supported by the Research and Treatment Center for Mental Health (FBZ) at Ruhr University Bochum.
