How to Cope with Flight Anxiety for a Stress-Free Flight

Understanding How Flight Anxiety Manifests

Flight anxiety, also known as aviophobia or aerophobia, shows up in several ways. For some, it’s a subtle sense of unease. For others, it’s a rush of panic that causes them to experience physical symptoms like:

• Sweaty palms
• Excessive sweating
• Shakiness or trembling
• Dizziness or feeling lightheaded
• Shortness of breath
• Heart pounding or palpitations
• Nausea
• Indigestion
• Vomiting
• Feeling numb

Flight anxiety can have many roots. It can stem from a specific debilitating phobia, like claustrophobia or the fear of heights, crashing, enclosed spaces, or losing control. Sometimes, it starts in the aftermath of a bad flight, like a bird strike or rough landing. Or, fears might develop after seeing extensive media coverage of rare events like a plane crash.

You also might have an underlying condition contributing to your fear, like generalized anxiety disorder (GAD) or past trauma. A fear of flying can develop whether it’s your first time on a plane or your hundredth. There’s no rule about how, when, or why flight anxiety happens. The important thing is that there are ways to combat it.

Grounding Facts to Ease Flying Anxiety

Understanding the basics of flying may help you learn how to get over flight anxiety. The next time you’re starting to play the “what if” game, take a moment to remember you’re in good hands. Here’s what to remember before your next flight.

Traveling by air is one of the safest forms of travel

According to research done by the Massachusetts Institute of Technology (MIT), your odds of being in a fatal plane crash are about one in 13.7 million, much lower than the chance of being in a car accident. Of the more than 40 million global flights in 2024, the International Air Transport Association (IATA) reported there were seven fatal accidents, and accident rates have continued to fall over the last ten years.

Commercial pilots and planes go through extensive testing

Pilots undergo rigorous testing throughout a two-plus year program and must adhere to stringent safety protocols. Their training includes classroom instruction, a comprehensive curriculum, flight simulators, and real-world experience with up to 1,500 hours in the air. Pilots are more than ready to safely fly you to your destination.

On the other hand, planes are well-designed and built to withstand even the most extreme conditions. They have several tested safety systems and backup controls. Advanced technology in commercial aircraft can keep you safe during turbulence and unexpected weather.

Flight crews are there for you

If you’re dealing with aerophobia, your flight crew is there for you to lean on. You’re not annoying them, so ask them for help or support if you need it. They’re trained in safety and can help you feel comfortable. Plus, they’re no stranger to people who fear flying, so they’re well-equipped to help make your flight smoother.

11 Tips for Coping with Flight Anxiety

White-knuckling it through a flight is not fun. Fortunately, many people find that the following tips can relieve anxiety and help them remain calm, both before and during a trip.

1. Understand your triggers

Knowing your anxiety triggers is key to managing it. Does the turbulence make you nervous? Do you hate the feeling of being trapped? Do you have a fear of heights? Are you claustrophobic? Try to identify exactly what’s making you afraid so you can find specific coping skills for anxiety that’ll work best.

2. Learn about air travel safety

Sometimes, fear can grow from a lack of information. If you’re the type of person who’s put at ease by understanding how things work, learning more about air travel safety can help.

Read about how planes work, look at the training pilots get, and explore modern safety features new planes have. Then, use your knowledge to challenge your irrational fears. For example, once you know that turbulence is normal and doesn’t mean danger, you might not be as afraid of it.

3. Try relaxation techniques before and during flight

Relaxation techniques are effective for relieving anxiety. Mindfulness practices, visualization techniques, and breathing exercises for anxiety are powerful ways to stop the body’s stress response and counteract the fight-or-flight feeling you have about air travel.

4. Practice exposure therapy

Exposure therapy is a proven, safe type of cognitive-behavioral therapy (CBT) that helps you gradually face your fears. Under the guidance of a trained therapist, exposure therapy for anxiety slowly exposes you to your triggers in a controlled environment, helping you build tolerance over time.

5. Distract yourself during the flight

Distraction can help manage anxiety. The next time you have a flight coming up, prepare by making a great playlist of your favorite songs, downloading a podcast to listen to, packing a book, or planning to watch a movie. By engaging your senses and mind, you can redirect anxious thoughts and stay calmer during the flight.

6. Practice positive thinking and visualization

Positive thinking and visualization, especially when coupled with affirming self-talk, can rewire anxious thought patterns throughout your flight. Picture yourself getting off the plane and hugging your loved ones at the end of the flight. Imagine being at your destination and enjoying yourself. Use affirmations for anxiety like “I am OK,” “I know I can do this,” or “I am safe.”

7. Talk to the flight crew

Talk to a flight attendant before you take off to let them know you have extreme anxiety about flying. Feeling anxious and admitting your fears isn’t a sign of weakness. It’s actually a sign of strength and a great way to find support. Crew members are trained to help nervous flyers. They can check in on you and offer reassurance throughout the flight.

8. Travel with a support system

Flying with someone you trust, so you have a friend or family member next to you, can make a big difference when it comes to flight anxiety. Don’t be embarrassed to hold their hand or let them know about your fear. If you’re traveling alone, you might share your feelings with the person sitting next to you or text a loved one back home before you take off.

9. Consider professional help

Severe flight anxiety can be difficult to overcome alone. Working with a therapist can be a game-changer when it comes to overcoming any type of anxiety. Cognitive behavioral therapy (CBT) and exposure therapy are both used to treat phobias and anxiety.

10. Use medication (if prescribed)

Anxiety medication can be a beneficial part of a comprehensive coping plan. If you think it might be helpful, discuss medication options with a doctor. Never self-medicate or mix anti-anxiety drugs with other substances like alcohol, and always seek professional guidance before taking anything new.

11. Prepare for the flight in advance

Planning ahead helps you feel in control. Pack for your trip well in advance so you’re not stressed trying to get out the door. Arrive at the airport early, so you can go through security without worrying about missing your flight. Bringing things that comfort you, like a cozy sweater or snacks, can help you feel more relaxed and at ease on the plane.

When to Seek Help for Flight Anxiety

A lot of people learn to manage anxiety about flying using the tools here. Sometimes, even after trying multiple strategies, flight anxiety remains.

If self-help tools aren’t fully controlling your travel anxiety, it might be time to consider professional help, and that’s OK. Knowing you need more structured support is the first step. If you find that you’re avoiding travel, experiencing more frequent panic attacks, or can’t fly even for important events, your flight anxiety is interfering with your life. You don’t have to face your fears alone. Working with a therapist who specializes in fears and phobias can be exactly what you need.

Talkspace makes getting mental health support easier than ever. You can access online therapy from the comfort of your own home. With the right support and coping mechanisms, you can fly stress-free. Reach out to discover more about Talkspace for anxiety before you stress about planning your next trip.