17 ways to manage a fear of Flying

Explore the world with confidence and overcome your fear of flying with these helpful tips. Here’s what you can expect from this guide:

• Tips for dealing with anxiety about flying for the first time
• Tips to reduce anxiety before you travel and during the flight
• Airline programs for fearful flyers

Commercial planes are statistically the safest form of transport. Yet, more than 25 million people in the US experience some form of anxiety around flying. At its worst, a fear of flying means missing out on visiting friends and family, attending events like destination weddings, traveling for work, and seeing the world.

In this article, we’ll discuss how to overcome a fear of flying, including techniques you can use before setting off, at the airport, and in-flight for a more enjoyable journey.

What can cause a fear of flying?

Many people are afraid of flying —a fear known as ‘aerophobia’— but the reasons behind this fear vary.

Some travelers may have experienced a highly-turbulent flight in the past, triggering anxiety around planes. Others may have simply heard stories about bad flights that have stuck with them. Other people are scared to fly because they’re claustrophobic, are scared of exposure to germs, or have a fear of heights.

Tips to reduce anxiety when flying

If you suffer from anxiety around air travel, there are plenty of things you can do before you set off and during your journey to ease your nerves. Here are our top tips on how to deal with a fear of flying:

Before you travel

You can take several steps to reduce flying anxiety before you even set foot in the airport. Here are our top four proactive fear of flying remedies:

1. Choose the right seat when booking

Selecting your plane seat before traveling can make a huge difference to your in-flight anxiety levels.

Nervous fliers will likely want to sit as close to the front of the plane as possible. Turbulence is felt the most at the back of the plane, and the roar of the engine is louder there too.

If your fear of flying is due to claustrophobia, consider booking an aisle seat. You won’t feel quite so hemmed in, and you’re able to get up easily to stretch your legs, attract the attention of the cabin crew, or visit the bathroom. Extra legroom seats are also a great option for people who hate feeling cramped.

However, if it’s the motion of the airplane that concerns you most, a window seat may be a better option. This way you can keep your eyes on the horizon and get a view of the plane’s surroundings.

2. Create a pre-flight routine

Consider which activities help you to feel calm, and build these into your pre-flight routine.

Effective relaxation techniques for flying anxiety can include guided meditation on an app, mindful breathing exercises, listening to calming music, calling a friend or family member, drinking herbal tea, or applying your favorite moisturizer or scent. Make time to fit in your choice of calming activities before boarding.

3. Pack in-flight comforts

Distracting yourself and sleeping are two of the best ways to get through a flight without too much stress. However, this requires a little pre-planning.

Pack a sleep mask, headphones, and ear plugs in your cabin bag if you’re aiming to get some shut-eye in the sky. If you worry you won’t be able to sleep, download films, TV shows, podcasts, and games to your phone, and pack a good book.

4. Avoid caffeine

If you’re feeling anxious, caffeine is never your friend. In fact, it’s likely to make you feel more nervous about your flight. So forgo that cup of coffee in the airport, and drink water to stay hydrated instead.

At the airport

For passengers with flight anxiety, the airport is often the point in your journey where the fear really takes hold. Here’s how to deal with anxiety about flying during your time at the airport:

1. Pre-book lounge access

Many people find airports exciting, with the wide variety of shopping, drinking and dining options often on offer. But if you have a fear of flying, waiting to board in a crowded, noisy airport can exacerbate your anxiety.

Instead, consider pre-booking access to a premium lounge at your departure airport. These lounges are usually relatively peaceful and comfortable, and boast a whole host of exclusive amenities such as unlimited food and drink, Wi-Fi, and private bathrooms.

2. Arrive in plenty of time

You may not want to spend any longer than necessary in an airport but arriving in plenty of time before your flight will make for a much less stressful journey. Give yourself time to get through any check-in and security queues, locate your gate, buy anything you need for your flight, and relax with a meal or drink.

On the plane

If you have severe aerophobia, one of your biggest concerns is probably how to stay calm when flying. Read on for five techniques for calming your nerves in-flight.

1. Alert flight attendants

Before take off, make the cabin crew aware of your fear of flying. Most flight attendants will check in on nervous fliers once you’re airbound, and reassure you if turbulence strikes.

2. Breathing techniques

If you start to feel stressed during your flight, try some mindful breathing techniques to help calm your nervous system. A simple breathing technique to lessen anxiety is simply breathing in through your nose, holding the breath for a few seconds, and then breathing out through your mouth.

3. Meditations

There are many mindfulness apps, such as Calm and Headspace, that guide meditations for flight anxiety. Remember to download any relevant meditation sessions ahead of time, and don’t forget to pack your headphones.

4. Distraction techniques

If you’re wondering how to conquer a fear of flying, distracting yourself is one of the best ways to forget that you’re on a plane cruising at 30,000 feet.

Download TV shows, films, podcasts, and games to your devices ahead of the flights, and pack a few good books. This way, the flight will hopefully pass before you even realize you’re in the air!

5. Noise canceling headphones

From passengers chatting and babies crying, to tannoy announcements and the sound of the engine, the general noise of a plane can be an added stressor for anxious fliers.

Fortunately, there’s a simple fix. Just pack some noise canceling headphones —or a cheaper alternative, ear plugs— to block out the sounds around you.

Tips for dealing with anxiety about flying for the first time

If you’ve never traveled by plane before, you’re likely to be dealing with first time flying anxiety. It’s worth taking some extra measures to help you stay calm and enjoy your journey.

1. Do plenty of research about the airport

If you’re a first-time flier, some of your anxiety may be due to concerns about getting through the airport. Navigating airports is not particularly tricky, but it can seem complex to someone who has never done it before.

Luckily there are step-by-step guides on how to navigate an airport like a pro and you can also check out the airport and airline websites too.

2. Arrive early

All anxious fliers should arrive at the airport early for a less stressful experience, but if this is your first time flying, you’ll want to build in a big margin for error.

It’s generally recommended that travelers arrive at least two hours ahead of short-haul flights, and three hours before a long-haul flight. So, as a nervous flier, it could be a good idea to arrive three hours ahead of domestic flights and 3.5-4 hours before an international flight.

3. Watch videos so you know what to expect

If you’ve never flown before, the moment the plane’s wheels leave the tarmac can be a bit of a shock. Watch videos of flights taking off and landing —filmed inside the aircraft— so you know what to expect.

4. Download your airline’s app

In the airport, you’ll find screens that display your flight details, and there are regular tannoy announcements, too. However, it’s worth downloading your airline’s app so you get regular updates on your gate and departure time – right to your pocket.

5. Make sure your luggage is the right size and weight

Check your airline’s website to find out about their luggage size and weight restrictions for cabin bags and checked luggage. Different airlines also have different rules around the number of bags you’re permitted onboard. It’s important to ensure your luggage fits within your airline’s restrictions to avoid being hit with last-minute fees, and delays moving through the airport.

6. Wear comfortable clothing

A day of flying involves a lot of sitting still. So, while it can be tempting to dress up for the airport, you’ll thank yourself for wearing comfortable, loose layers.

FAQs

Can you cure a fear of flying?

Scared of flying? Don’t let this stop you from seeing the world. A fear of flying can be overcome with the right approach.

Do airlines offer programs for fearful flyers?

If you’re looking for resources around how to get over a fear of flying, consider embarking on a specialist course. A number of airlines offer programs to help nervous passengers overcome their fear of flying.

Virgin Atlantic’s Flying Without Fear program includes a 30-day course via Lovefly. As well as a free ebook, webinars, podcasts, and community support on a private Facebook group called ‘Lovefly Fear of Flying help’. European budget carrier easyJet also offers an online course as part of its Fearless Flyer program.

British Airways’ Flying With Confidence program has helped over 50,000 people over the past 30 years, and boasts a 98% success rate. In addition to its online program, BA offers a variety of courses held in locations around the world, including New York.

Its programs include:

• One day Flying with Confidence Primary course
• Primary Plus course (maximum of 10 people for ground activities)
• Premium course (maximum of four people)
• Private course (one to one or company courses)
• Children's course
• Teenager’s course

How can I manage flight anxiety when traveling with kids?

Managing flight anxiety while traveling with little ones is all about plenty of preparation and relaxation techniques.

Here are some top flying anxiety tips for traveling with children:

• Select your preferred seats ahead of time.
• Prepare distractions for both you and your children, such as flight-friendly games and pre-downloaded content.
• Allow plenty of time to navigate the airport.
• Practice mindfulness exercises to stay calm during the flight.
• Focus on the family adventure you’re about to have, rather than your current surroundings.
• Ensure the cabin crew is aware of your flight anxiety before take-off.
• Consider investing in therapy designed to help you overcome your fear of flying.