How to conquer your fear of flying

Around one in three people experience flight anxiety, or aviophobia. As a travel journalist, I’ve dealt with moderate flight anxiety for years—sweaty palms, racing heart, and occasionally panic attacks and worst-case scenarios. However, I refused to let this hinder my flying or career, prompting me to seek out the best advice available.

In this guide, I consulted experts to gather their top tips for managing mild to moderate flight anxiety. If your anxiety is severe, it may be best to seek professional help.

Understanding flight anxiety

The symptoms of flight anxiety can be both psychological and physical, often feeling overwhelming. If you’ve ever felt sudden stress or fear while on a plane, you’re not alone. It’s estimated that about one in three individuals experience some level of flight anxiety, with figures possibly rising to 40%. Furthermore, around 5% may face a debilitating fear or clinical phobia known as aerophobia or aviophobia.

Flight Anxiety Symptoms

Flight anxiety, like other anxiety disorders, can show itself through various psychological and physical symptoms. Recognizing these symptoms is essential, as they can take on many forms: 

• Rapid heart rate: This is among the most frequent physical manifestations of flight anxiety. A slight increase in heart rate is normal during flights, but if it escalates excessively, it might indicate a more serious concern.
• Excessive sweating: It’s common to sweat when feeling anxious. If your sweating becomes uncontrollable, consider reaching out to a professional for assistance.
• Breathing difficulties: This may occur in those who feel stressed or overwhelmed. Shortness of breath can hinder your ability to relax and enjoy your flight.
• Nausea: Nausea is particularly prevalent among those prone to motion sickness or who feel anxious in crowded environments like airplanes. If you start to feel nauseous during the flight, sipping ginger ale or consuming light snacks may help settle your stomach.
• Cognitive distortions: Cognitive distortions, including catastrophizing or all-or-nothing thinking, can heighten anxiety levels. These often involve negative assumptions about potential outcomes, such as the possibility of a crash.

The effects of a fear of flying on everyday life

If flying induces stress, it’s understandable that you might choose to skip flights or avoid air travel altogether. While many consider travel a chance to unwind, for some, the anxiety of boarding a plane can lead to a complete reevaluation of their vacation plans. 

Flight anxiety doesn't just affect holidays; it can complicate life for those living far from loved ones or needing to travel for work. The influence on daily life and overall well-being is often greater than it seems at first glance. However, it doesn’t mean flying is off the table. Identifying the underlying causes and exploring the “why” behind flight anxiety can be the first steps toward finding effective solutions. 

Underlying causes of flight anxiety

Grasping the underlying causes is essential for discovering coping strategies to tackle the fear of flying. Each person's triggers for flight anxiety vary; for some, it may stem from a lack of control, while for others, it could relate to a fear of heights or crashing. Take time for introspection to pinpoint what specifically ignites this anxiety. 

What factors contribute to aviophobia?

There are multiple reasons individuals may feel uneasy while flying, including turbulence or feelings of claustrophobia. Identifying these triggers and learning techniques to cope with them can significantly reduce flight anxiety, making air travel a more pleasant experience. 

Here are some of the most prevalent triggers of flight anxiety:

• Anxiety about the unknown: Many individuals dread flying because they are uncertain about what to expect once they board the plane. Concerns about turbulence or the feeling of losing control can be significant sources of fear. 
• Fear of a crash: One of the most commonly cited reasons for flight anxiety is the fear of plane accidents. Many worry about the inherent dangers of air travel, especially when they perceive a lack of control. However, it’s crucial to remember that plane crashes are exceedingly rare. According to the Bureau of Transportation Statistics, the odds of dying in a plane crash are 1 in 816,545,929, making flying the safest transportation method!
• Claustrophobia: Individuals with claustrophobia often feel uneasy in enclosed spaces, and the confined space of an airplane cabin can trigger this fear. If you experience this, consider choosing an aisle seat for more space or bringing along comforting items like noise-canceling headphones.
• Fear of heights: Another potential contributor to flight anxiety is acrophobia, or fear of heights. Remind yourself that aircraft are engineered to fly safely at high altitudes, and try engaging in activities like reading or listening to music during the flight instead of focusing on the view outside.

Professional advice for conquering the fear of flying

If you want to tackle your fear and return to the skies, there are numerous strategies you can employ before and during your flight to help calm your mind and body. 

Flight preparation

If flying makes you anxious, preparation can feel overwhelming. However, with the right strategies, you can confidently board your flight. Here are some tips to help make your journey smoother:

• Create a pre-flight strategy: One of the most effective flying tips is to devise a pre-flight strategy that gives you a sense of control. Research your airline and aircraft to familiarize yourself with what to expect, including flight duration, airport arrival times, and packing restrictions. Additionally, compile a list of essentials for your flight, like snacks, headphones, and books.
• Bring comfort items: Packing items that enhance your comfort during the flight is vital if you experience anxiety. Jen Lloyd from Sick Girl Travels suggests including noise-canceling headphones, a tablet, or a captivating book. “Downloading games on your phone can also be beneficial; having a distraction can alleviate your worries during the flight,” Lloyd shared.
• Inform yourself: Heather Poole, a flight attendant and author of “Cruising Attitude,” advised me to learn how weather influences flight conditions. “You can download the app MyRadar to track weather patterns, giving you insights into potential turbulence,” she noted. Lloyd added, “Apps like SOAR, Skyguru, and Turbcast predict turbulence and provide real-time alerts. If you prefer knowing what to expect, these tools can be immensely reassuring.” 
• Choose comfortable attire: Dressing comfortably is one of the best long-haul flying tips. Opting for loose-fitting clothes made of breathable materials like cotton can help reduce stress and facilitate easier sleep.
• Practice visualization: Visualization can be a powerful technique. Picture yourself enjoying a successful flight to boost your confidence and ease your worries while concentrating on positive results.
• Consult a professional: If your anxiety is intense or hampers your ability to fly, it may be wise to consult a professional. A mental health expert can provide strategies to manage your anxiety and navigate challenging situations.

Choose your seat wisely

A pleasant and relaxing flight often hinges on choosing the right seat. When you book your flight early, take the opportunity to select the ideal seat to enhance your comfort:

• Aisle Seat: Opting for an aisle seat allows you to get up and move around more freely if you start to feel anxious or overwhelmed. This mobility can alleviate feelings of confinement and claustrophobia, as well as reduce any fear of heights since you won't have a clear view out the window.
• Bulkhead Seat: Located at the front of the plane, the bulkhead seat usually offers more legroom compared to others. Sitting here can help minimize feelings of confinement, as you won’t be surrounded by other passengers, and it provides easy access to the restroom.

Techniques for coping with anxiety during flights

Even if you manage to stay organized and calm before the flight, unexpected anxiety can still emerge during the journey. Fortunately, there are techniques you can employ to help manage any distress while airborne.

• Positive affirmations: These are concise, uplifting statements that can help shift your mindset towards a more positive perspective. For instance, you might repeat phrases like, “I am safe and secure” or “I can manage this situation” throughout your flight.
• Deep breathing exercises: Taking slow, deep breaths engages the parasympathetic nervous system, promoting relaxation in both body and mind. Several recent studies indicate that these breathing techniques can lower heart rates, diminish stress, and restore rational thinking.
• Utilize relaxation techniques: Alleviate stress by practicing deep breathing, progressive muscle relaxation, mindfulness meditation, or visualization exercises. Listening to soothing music or engaging in other in-flight activities can also help distract you from anxious thoughts.

Strategies for managing unexpected turbulence

Turbulence can trigger anxiety for nearly all travelers. The sensation of being tossed around mid-air is unsettling for many. However, it's a typical aspect of flying and usually indicates nothing is wrong. If you start to feel anxious during turbulence, consider these coping strategies:

• Keep calm and remind yourself that turbulence is a natural aspect of flying.
• Practice deep breathing to help soothe your nervous system.
• Engage in conversation with a friend or family member who is traveling with you, or initiate a chat with someone nearby if they seem receptive.
• Listen to music or watch a movie to divert your attention from negative thoughts.

Building your confidence in flying

Much of the information you encounter about air travel tends to be negative. However, flying remains one of the safest forms of transportation globally. The risk of fatality while flying is significantly lower than that associated with driving a car, as indicated by recent incident statistics. If statistics alone don’t calm your nerves, there are additional methods to enhance your confidence in air travel.

According to Patrick Smith, an airline pilot and the author of “Cockpit Confidential”, many individuals fear flying simply due to a lack of understanding. “The average passenger often has a limited grasp of how aircraft operate and what pilots actually do, and it's troubling how many myths are taken as fact,” he explained.

Examine the history of aviation

“To grasp just how infrequent crashes are, examine the accident records from the 1960s, 1970s, or 1980s, when multiple disasters were commonplace,” Smith notes. “We don't experience that anymore. In fact, the last twenty years have marked the safest period in commercial aviation history, even as the number of aircraft has nearly doubled.”

Gaining insight into aircraft mechanics and safety protocols

Familiarizing yourself with fundamental aircraft mechanics and safety protocols can provide a solid foundation. From the materials used in aircraft construction to the safety measures implemented, there’s a wealth of information to explore. A deep dive on platforms like YouTube or airline websites will reveal ample content assuring you of the safety of flying.

Monitor flight routes and weather conditions

To delve further into aviation safety, it's beneficial to understand flight paths and weather patterns. Learning how aircraft navigate various weather systems and the safety measures in place can clarify why certain flights experience delays or reroutes. This insight can reassure you that every effort is being made to ensure your safety while airborne.

Engage with flight crew and pilots

Flight attendants can serve as valuable sources of information and support. With their extensive flying experience, they are well-versed in varying weather conditions and flight dynamics. If you feel uncertain about something, don’t hesitate to ask them questions to address any concerns you may have.

What was the process behind creating this guide?

As a travel journalist with over a decade of experience and a long-time frequent flyer, I have faced my own battles with flight anxiety. Realizing that there’s no quick fix, I consulted various experts, including flight attendants, pilots, and clinical psychologists. I discovered that overcoming this fear isn’t about a single solution but rather a mix of preventative measures, healthy habits, and significant mindset changes. I’m eager to share my insights so your flight anxiety won’t hinder your adventures.

Concluding thoughts on overcoming fear of flying

Fear of flying is a widespread issue, impacting approximately one in three individuals. While it can be challenging to conquer, with the right knowledge and guidance, you can learn to manage your anxiety and maintain calm during flights. By identifying your triggers and adopting strategies to mitigate their effects, you can cultivate a more peaceful flying experience.

Don’t hesitate to seek extra support or therapy if necessary. For more insights on flying and additional expert advice on air travel, consider exploring Dinogo’s flight guide.