Overcoming the fear of flying, often referred to as flight anxiety, is a challenge many people face. However, with the right strategies and mindset, it is possible to conquer this fear. One effective approach involves practising mindfulness and employing specific breathing techniques. These methods have been shared by an experienced international flight attendant who understands the concerns of nervous travelers. By utilising these tips, individuals can learn to manage their anxiety during flights, leading to a more comfortable and enjoyable travel experience. Embracing a calm and focused mindset can transform the way you perceive flying, making it a pleasant part of your journey rather than a source of stress.

Flying is such an unavoidable part of life, from that much needed vacation or business trips, which is frustrating when people are overcome with fear everytime you think of getting on a plane, as you are on your way, you start to get nervous, your hands are sweaty and your heart is beating a million miles an hour. This Fofly article reports that 20% of travelers experience some degree of fear. If you are apart of this 20%, it is important to help manage it. Here are my top 10 tips to over come fear of flying and minimise flight anxiety

1. Understanding how a plane fly

Understanding the mechanics of flying can provide significant comfort to those who experience anxiety while traveling by air. Many individuals feel a sense of fear when faced with flying, and this fear often arises from uncertainty and unfamiliarity. Gaining knowledge about the various aspects of aviation, particularly turbulence, can help mitigate this anxiety.

Turbulence is a normal phenomenon during a flight and is typically caused by various factors such as weather conditions, changes in air pressure, and the aircraft’s movement through different layers of the atmosphere. Aircraft are engineered with advanced technology to withstand these forces, ensuring safety and stability throughout the flight.

By familiarising yourself with how flying works and recognising that turbulence is a standard part of air travel, you can begin to alleviate your fears and approach your flight with greater confidence and peace of mind.

2. Practice deep breathing

Breathing techniques are powerful tools for calming the mind and body, especially during moments of anxiety or stress. One of the most effective methods is deep breathing, which encourages a full oxygen exchange in the lungs. This helps slow down the heart rate and stabilize blood pressure, naturally reducing stress. To practice, simply sit or lie comfortably, place one hand on your chest and one on your abdomen, inhale deeply through your nose, and exhale slowly through your mouth.

Another helpful approach is breath focus, which combines deep breathing with visualization or mental concentration. This technique involves choosing a calming word or image to focus on while breathing, which can shift your attention away from anxious thoughts and create a sense of inner peace. Similarly, the 4-7-8 breathing technique uses a specific rhythm—inhale for 4 seconds, hold for 7, and exhale for 8—to divert the mind and activate the body’s natural relaxation response.

Alternate nostril breathing is another method that helps balance both sides of the brain, promoting calmness and mental clarity. This is done by breathing in through one nostril while closing the other and then switching sides. Lastly, progressive muscle relaxation (PMR) pairs controlled breathing with the tensing and releasing of different muscle groups. This technique is especially effective for releasing physical tension that often accompanies anxiety.

3. Visualisation

Visualization can be a powerful tool before your flight. Taking a little time each day to clearly imagine a good travel experience can really improve how you feel. Picture yourself smoothly going through airport security, feeling relaxed and in control. Think about the happiness of being in the air, maybe listening to your favorite tunes or enjoying a great book, and finally, see yourself landing safely at your destination, feeling excited and eager to explore.

Once you’re on the plane, you can keep using visualization to help you escape from any stress, like bumpy turbulence, tight seats, or the usual hectic travel scene. In these moments, let your mind take you to a calm and happy place that makes you feel good. Maybe imagine relaxing on a sunny beach with gentle waves, unwinding in a peaceful forest with soft leaves, or standing on a beautiful mountain, breathing in the fresh air and enjoying the stunning views. With these clear mental pictures, you can find a sense of peace and relaxation even when travel gets hectic.

4. Listen to a guided meditation track

Guided meditation can help ease flight anxiety. A good guided meditation track helps you relax and feel calm before and during your flight. These tracks often lead you through exercises that focus on being present, which is important for managing anxious thoughts.

A typical guided meditation for flight anxiety starts with a calming voice. The guide asks you to sit or lie down comfortably. You will begin with breathing exercises to take slow, deep breaths and visualise a peaceful place. This imagery helps you escape the stress of flying.

During the meditation, the guide may use positive statements. Phrases like “I am safe” or “I am in control” can help shift your focus from fear to calm. The track may also include sounds of nature or soothing music to enhance relaxation.

As the meditation continues, you might feel more aware of your body. The guide encourages you to notice where you hold tension due to anxiety and helps you relax. For example, you might imagine letting go of tension with each breath you exhale.

I recommend this one on Spotify

5. Create a calming playlist

Making a calming playlist can be a wonderful way to support individuals who experience a fear of flying. Music has this incredible power to shape our emotions and even our physical responses. By putting together a collection of soothing tracks, you can craft a personal soundscape that helps to ease anxiety and encourages relaxation during flights. 

When encountering the stresses of air travel, listening to calming music can beautifully redirect your mind away from fear-inducing thoughts and feelings. The gentle melodies and harmonious rhythms can help lower heart rates and ease tension, creating a much more peaceful environment, both mentally and physically. 

As you choose songs that resonate with you, consider including pieces that have a calming effect, like soft instrumental music, nature sounds, or gentle acoustic tunes. These selections can spark lovely memories or positive associations, offering even more distraction from anxiety. 

Moreover, knowing that your soothing playlist is ready to go can fill you with a sense of control over your anxiety. This thoughtful preparation can help transform your mindset from one of dread into one of anticipation and enjoyment. By crafting this special playlist, you not only embrace the healing power of music but also build a strategy to manage fear, turning your flying experience into something more enjoyable and less intimidating.

6. Choose your seat strategically

Did you know that your seat location on a plane can influence your fear of flying? This occurs because different sections of the plane experience varying levels of turbulence.

Take a tissue and move it up and down; where do you think it feels most stable? The front, middle, or end? It’s the front, which has the least movement, and this is similar to what happens on an aircraft. To minimise turbulence, I suggest sitting close to the front or in the middle, over the wing- this is the ideal spot. If you’re also claustrophobic, sitting in the aisle is best because it allows you to avoid looking outside, which can help if you have a fear of flying.

7. Talk to the crew or fellow travelers

It’s a good idea to let a flight attendant know about your feelings. Flight attendants are specifically trained to assist passengers, and they can provide reassurance and support to help ease your anxiety. Sometimes, simply vocalising your concerns can make a significant difference in how you feel. By expressing your emotions, not only do you allow them to help you better, but it might also diminish the weight of your worries. Remember, you’re not alone; flight attendants are there for your comfort and safety.

8. Use distractions

If you have a favourite game on your phone, enjoy listening to podcasts, love reading books, or love solving puzzles, these activities can be such great distractions!

Playing your game helps you focus. When you listen to podcasts, it allows you to dive into fascinating stories or topics, making you forget about any flight jitters. Reading books takes you on exciting adventures, helping you escape your surroundings for a little while. And let’s not forget about puzzles! They keep your brain engaged and focused, which can be especially helpful during a flight. All of these enjoyable activities are wonderful ways to keep your mind busy and cultivate a sense of calm, turning your travel experience into something much more enjoyable.

9. Travel with a supportive companion

While I usually advocate for solo travel, if flying makes you anxious, I suggest starting your first trip somewhere accessible without needing a flight. This way, you can gradually apply these tips to manage your fear of flying. 

Consider flying with a supportive friend who can assist you in dealing with your anxiety. As a flight attendant, I often play this role for friends who experience flight anxiety, and I genuinely enjoy helping them. So, don’t hesitate to ask someone; they’ll be glad to assist you. 

Furthermore, having a calm companion can help you feel more secure and help you stay grounded when anxiety strikes.

10. Consider professional help

If your fear feels overwhelming, therapy, especially Cognitive Behavioral Therapy (CBT), can be a wonderful way to address and ease anxiety. CBT is all about pinpointing and challenging those negative thoughts and behaviors that come with fear, guiding you to develop helpful coping strategies and gradually face your fears in a supportive environment.

Alongside therapy, there are many welcoming fear of flying programs offered by both airlines and therapists. These programs often feature engaging workshops, counseling sessions, and exposure exercises crafted to help people conquer their fear of flying. By joining these programs, individuals can pick up practical tips to manage anxiety during flights, discover relaxation techniques, and even experience simulated flying environments that foster confidence and lessen fear. Plus, support groups and online resources can create a sense of community and encouragement for those navigating similar fears, making the journey to overcoming a fear of flying feel a lot more manageable and less intimidating.

If you’re planning a trip soon and would love some assistance with organising your journey, creating the perfect itinerary, and finding the best deals, feel free to reach out! I would be more than happy to help you!