Fly stress-free: How to beat flying anxiety

For many people, the thought of getting on a plane can feel overwhelming. Flying can trigger anxiety in 40% of the population, and for about 5%, this fear - known as aviophobia - can be so intense that it stops them from flying altogether. The good news is that with the right tools and mindset, flying doesn’t have to be stressful. In this article, I’ll share effective tips to help you manage flight anxiety, stay calm, and enjoy your journey.

Why does flying trigger anxiety?

Let’s start by understanding why flying causes anxiety for so many people. It’s not just the plane ride itself - it’s the process of handing over control. You’re trusting the pilot, the plane, and the entire experience to keep you safe. Planes are also noisy and shake from time to time, which can make the environment feel even more overwhelming.

Our minds are wired to fill in the gaps when we’re nervous. All those unfamiliar noises and bumps from turbulence can start to create a story in your head - one where something is wrong, even though it’s not. This is how a two-hour flight can feel like a marathon of anxiety.

The build-up to the flight

Flying anxiety doesn’t start at the airport - it builds long before that. From buying the ticket, making sure your house is secure, and getting to the airport on time, to navigating security - each of these small moments adds tension. By the time you’re sitting at the gate, your stress might already be high.

When you get to the airport, avoid sitting and stewing over your worries. Walk around, explore the space, and get comfortable in your environment. Focus on something positive - like what you’re most looking forward to when you land. Is it the beach? Seeing friends? A great meal? Let that thought anchor you.

Peak moment of stress: Takeoff and landing

For many people, takeoff and landing are the most stressful parts of flying. Once you’re in the air, things tend to feel calmer, unless you hit turbulence - but remember, turbulence is normal. Planes are designed to handle it. Keep returning to your breath and your anchor thought, and you’ll get through it.

3 key tools to manage flight anxiety

1. Breathing

When anxiety hits, your body goes into overdrive - your heart races, your breath gets shallow, and everything feels overwhelming. Deep breathing is a simple, effective way to reset your body. Try this: breathe in for three seconds, hold for three, and exhale for three. Do this 10 times, and you’ll notice your heart rate slowing down.

If you’re worried about doing this in public, don’t be. Just focus on slowing your breaths - no need to make a big show of it. The goal is to help you regain control of your body.

2. Mindset

What you say to yourself during stressful moments matters. If you’re telling yourself, “I can’t do this” or “I need to get off this plane,” your anxiety will spike. Instead, prepare some calming phrases to repeat when you feel tense. Things like, “I’ve got this” or “This is temporary, and it’ll pass soon.”

Think of your anxiety like a wave - it will rise, but it will also fall. The fear is temporary, and you just need to ride it out.

3. Focus on facts

It’s important to remind yourself that fear and danger are not the same thing - it’s how we interpret it. The chance of being in a plane crash is about one in nine million. Flying is one of the safest ways to travel.

Compare that to driving, where the odds of being in an accident are one in 103. Or even being struck by lightning, which is one in 15,300. If we worried about those risks as much as we worry about flying, we’d never leave the house! Keeping these stats in mind can help put your fears into perspective.

Flying can be stressful, but it doesn’t have to be overwhelming. By focusing on your breathing, mindset, and staying grounded in facts, you can make your flight a much calmer experience. Remember, you’re not alone - one in five passengers has some level of fear when flying.