Fear of flying is one of the most common fears out there, and for some, it can make even the thought of boarding a plane feel overwhelming.
To be fair, given all the air traffic accidents happening lately, particularly over in the US, it’s hard to blame them! Whether it’s turbulence, takeoff, or just being thousands of feet in the air, the anxiety can be real. But the good news is that there are ways to manage it, making flying feel more doable, even if you never grow to love it. If you’re terrified of being in that giant tin can in the sky, here are some ways to deal with it.
1. Learn how planes actually work.
One of the biggest sources of flight anxiety is not understanding what’s happening. If you’re scared of turbulence, weird engine noises, or the way the plane tilts during turns, learning the mechanics of flight can help ease those fears. The more you know, the less your brain fills in the gaps with worst-case scenarios. Planes are designed to handle extreme conditions, and pilots are highly trained to keep everything under control. Watching videos or reading about how turbulence is normal and how safe air travel actually is can make a huge difference. Knowledge doesn’t erase fear entirely, but it can help change your perspective.
2. Focus on what you can control.
Flying can feel scary because it’s one of those situations where you’re not the one in charge. But instead of focusing on what’s out of your hands, shift your attention to what you can control. Things like your seat choice, what entertainment you bring, and how you prepare for the flight all play a role in making the experience smoother. Bringing noise-cancelling headphones, downloading your favourite shows, or having a comforting playlist can give you a sense of control over your environment. The more prepared you feel, the easier it is to manage the anxiety.
3. Practise deep breathing techniques.
When anxiety kicks in, breathing tends to become shallow and fast, which only makes panic worse. Slowing down your breath can send a signal to your nervous system that you’re safe. A simple technique is the 4-4-4 method: inhale for four seconds, hold for four, and exhale for four. Doing this before and during the flight can help prevent that panicky, heart-racing feeling. It’s a quick and easy way to stay grounded, even when you start to feel uneasy.
4. Distract yourself with entertainment.
One of the easiest ways to manage flight anxiety is to keep your mind busy. Watching a movie, listening to a podcast, or diving into a good book can help take your focus off the flight itself. Picking something engaging, like a mystery novel or a comedy special, can help keep your brain occupied. Sometimes, the fear of flying is just fear of overthinking. Giving your brain something else to focus on helps break the cycle of anxious thoughts. The key is to choose something that fully grabs your attention.
5. Use grounding techniques.
When fear starts creeping in, grounding techniques can help bring you back to the present moment. One effective method is the 5-4-3-2-1 technique: name five things you see, four things you can touch, three sounds you hear, two things you smell, and one thing you taste. Engaging your senses like this helps pull you out of a spiral of anxious thoughts. It reminds your brain that you’re in a safe space, even if your fear is trying to convince you otherwise.
6. Avoid caffeine and alcohol.
It might be tempting to grab a strong coffee or a glass of wine before your flight, but both caffeine and alcohol can make anxiety worse. Caffeine can heighten jitters, while alcohol can make you feel out of control, which isn’t helpful if you’re already nervous. Instead, stick to water or herbal tea to keep your body and mind steady. Staying hydrated and avoiding anything that spikes your heart rate can make a noticeable difference in how you feel mid-flight.
7. Change how you think about turbulence.
For many nervous flyers, turbulence is the scariest part of the flight. But turbulence isn’t dangerous — it’s just the plane moving through different air currents, like a car driving over a bumpy road. Pilots are trained to handle it, and modern planes are built to withstand much more than a little shaking. Instead of seeing turbulence as a sign that something is wrong, try reframing it as a normal part of flying. Even thinking of it as “air bumps” rather than “turbulence” can help make it feel less threatening.
8. Talk to the flight attendants.
If you’re feeling particularly anxious, let the flight attendants know. They deal with nervous flyers all the time and can offer reassurance or explain what’s happening during the flight. Sometimes, just knowing someone is looking out for you can be comforting. Flight attendants can also give you little tips, like when the smoothest parts of the flight will be or what to expect in terms of turbulence. Their calm presence can help make the experience feel less intimidating.
9. Visualise a positive outcome.
Fear often comes from imagining worst-case scenarios, so flipping that around can be powerful. Instead of picturing everything that could go wrong, focus on how good it will feel to land safely and get to your destination. Imagine yourself stepping off the plane feeling proud that you did it. Your brain responds to the images you feed it, so choosing to focus on a positive one can help reduce fear. The more you train your mind to expect a safe and smooth flight, the less scary flying becomes over time.
10. Travel with someone supportive.
If you can, travelling with a friend, partner, or family member who understands your fear can make a huge difference. Having someone to talk to, laugh with, or even just hold your hand can make the experience feel safer. Even if you’re flying solo, texting someone before takeoff and after landing can help create a sense of connection. Knowing someone is checking in on you adds an extra layer of reassurance.
11. Accept that it’s okay to be scared.
Sometimes, fighting fear only makes it worse. Instead of trying to force yourself to feel completely calm, accept that it’s okay to be anxious. Fear is just an emotion — it doesn’t mean you’re in danger. By allowing yourself to feel the fear without judgment, you take away some of its power. You can still get through the flight, even if you’re a little nervous. The goal isn’t to be fearless—it’s to fly anyway.
12. Remind yourself how safe flying is.
Statistically, flying is the safest form of travel. Planes go through extensive safety checks, and pilots are trained for every possible scenario. Reminding yourself of these facts can help counterbalance the fear-based thoughts that pop up. If you catch yourself thinking, “What if something goes wrong?” try replacing it with, “Planes are designed to handle this.” Over time, reinforcing the safety of flying helps ease anxiety.
13. Maybe work with a therapist if you think you might need it.
If your fear of flying is severe and affecting your life, therapy can be incredibly helpful. Cognitive behavioural therapy (CBT) is a common approach for phobias, helping you change the way you think about flying. Some airlines even offer fear of flying courses with guided exposure to help build confidence. There’s no shame in getting help if this fear is holding you back from travel. With the right strategies and support, flying can become something that feels manageable, even if it’s never your favourite thing.
