6 Ways to Deal With Flight Anxiety, According to Experts

Several aviation tragedies have made headlines in recent weeks, leaving many people worried about the safety of their next flight.

A fatal collision between a helicopter and a jet over Washington D.C. dominated the news in late January, while social media was buzzing after videos circulated of a Delta jet flipping over during its landing in Toronto on Feb. 17.

People are now taking to social media to discuss how the incidents have heightened anxieties over flying and to ease others’ fears of getting on a plane.

But even before these events, approximately 40% of the population reported some amount of anxiety related to flying.

So, how can you cope with a fear of flying? Here’s what mental health experts and pilots had to say.

When people talk about having a fear of flying, that can usually mean a few different things.

“For most, this feeling is relatively mild and can be referred to as flight anxiety. A person experiences some anxiety but is usually able to manage any challenging or unhelpful thoughts that contribute to the fear,” Tamar Kahane, PsyD, founder and clinical director of The Kahane Center, told Health. “But for 2.5% to 6.5% of the population, the fear of flying is so intense that it impairs functionality.”

People in this second group might choose a days-long road trip to get to their destination instead of taking a quick plane ride, or might opt out of a family vacation because they’re scared to travel. These behaviors would likely be described as aviophobia, a type of situational-specific phobia that falls under the umbrella of anxiety disorders.

“Some people may have difficulty functioning at home or work prior to flying,” Tigist Taylor, LCPC, a licensed clinical professional counselor based in Chicago, told Health.

Individuals with this intense flying phobia might engage in different rituals or superstitions to get ready for a flight, Taylor said. Others might find themselves struggling with catastrophic thinking, she added, mulling over questions such as “What if the plane crashes, or it’s faulty?,” or “What if I have a panic attack or get sick?”

“This type of thinking peaks their anxiety and deepens their belief of being unsafe,” said Taylor.

Feeling uneasy about air travel makes sense—humans aren’t necessarily evolutionarily programmed to be flying through the air at 600 miles per hour, said Kahane.

“Because we drive fast in cars so often, we have gotten used to doing so. Like drivers, people who fly frequently acclimate their brains to the sensation of flying and do not experience anxiety,” she said. “But for most people, flying is scary to some degree.”

Flying requires us to relinquish control and put our trust in pilots, which is also challenging. Some people might try to stay awake when they’re flying for this reason, Kahane explained.

“Logically, they know they would not be able to pilot the plane to an emergency landing,” she said. “Nevertheless, it is hard to give up that illusion of control.”

A fear of heights and claustrophobia can also add to the discomfort of being on a plane, as can hearing about plane accidents on the news.

“Since the headlines do not feature the tens of thousands of flights in the U.S. every day that are uneventful, we are left thinking about and associating flying with these rare occurrences,” said Kahane. “These thoughts trigger our anxiety and sometimes even lead us to avoid flying, which further intensifies our fear of flying.” 

If you’re feeling anxious about an upcoming flight or booking your next trip, consider the following to
ease your worries. 

Know the Safety Statstics

Every day, there are more than 45,000 flights, transporting about 3 million passengers. 

“Airplane accidents are tragic. But by percentage of flights flown daily, the amount of airplane accidents is still extremely low,” Dustin McGuire, corporate pilot and training officer, told Health.

Taking into account miles traveled, commercial aircraft are safer than trains and buses, reports the National Safety Council. 

“As a passenger, flying on an airplane is still the safest way to travel,” said McGuire. “If you look at the accidents that have happened on a case by case, each accident was very unique, so it’s not like there is a trend to blame.”

Plus, air traffic controllers, pilots, and the technology they use all help keep the public safe, Jeff Doyle, chief corporate pilot, told Health.

“Modern aircraft are equipped with a lot of advanced safety technology, and even newer technology is being developed and implemented almost every year,” he explained. That includes traffic collision avoidance systems, ground proximity warning systems, advanced weather radars, along with a multitude of other systems that are constantly being refined, Doyle explained.

“You have roughly a one in 11 million chance of being in a fatal commercial aviation accident,” he said. “It’s 130 times more likely for you to be in a fatal car accident.”

Understand How Air Travel and Pilot Training Work

While it’s hard to sit back and relinquish control to pilots, you should know that the people in the cockpit are highly trained to get you safely from point A to B, McGuire said.

Most commercial airline pilots are required by their airline to have around 1,500 hours of flying before they’re certified. Pilots will also usually have required ground hours to study other aviation-related topics.

“Airplanes are meticulously maintained and pilots go through training twice per year to stay current,” McGuire said. “I have been flying jets for 23 years, and I have had two one-week training sessions per year for each of those years. That is a lot of recurrent training, and every pilot goes through that training plus additional company training.”

Though the average person doesn’t need to know the mechanics behind commercial flight, knowing what is—or isn’t—a cause for concern for pilots can also be helpful.

“It can be uncomfortable, but the airplanes are meant to withstand the turbulence,” said McGuire. “Accidents, at a level of less than 1%, can’t be predicted. They happen in all conditions.”

Weather can be involved in aviation accidents and incidents, but it’s never the only cause.

Practice Various Relaxation Techniques

While you’re on the plane itself, mindfulness, meditation, deep breathing, and progressive muscle relaxation can help ease nerves.

“Remember though, if you want to benefit from using these tools to help you when you are anxious, you will need to practice and become somewhat proficient using them before the flight,” said Kahane.

Sensory tools such as fidget toys and weighted blankets can also useful, added Taylor.

“A person may use ice packs to help manage panic symptoms and give the body a regulating sensation,” she said. “Additionally, listening to music, walking around the airport to reduce anxious energy in the body, and saying helpful and calming statements can help.”

Focus on the Positives

Rather than fixating on how you’re getting to your destination, Doyle recommended concentrating on what you’ll do on vacation or your business meeting, for example.

“Approach your time on the plane as a chance to be productive. If you’re more of a chill type, read a book you’ve been wanting to read, catch up on that Netflix show, play your favorite game on your phone, or listen to music,” he said. “Do the things that bring you joy. That’ll make the flight seem to go by faster.”

Taking a moment to marvel at the things you’re able to do while in the air can be helpful, too.

“Appreciate the fact that you’re in a machine in the sky, doing [over] 570 miles an hour, crossing multiple continents sometimes, [all while] being connected to high-speed internet and texting your friends while you’re watching a movie and eating dinner,” said Doyle.

Turn to Travel Partners for Support

If you’re traveling with others, inform them on how they can help put you at ease. 

“One statement that many clients have expressed hatred of is, ‘you know flying is safer than driving to the airport.’ While this statement is meant to make the person feel ‘better,’ it actually causes extreme frustration and belittling of their experience,” said Taylor.

Even though many people admit that flight anxiety is “irrational,” it doesn’t diminish their overwhelming and debilitating fear, or the physiological response their body experiences, she added.

Taylor said more supportive statements could include: “I know this is really hard, I’m right here with you,” or “Can I help get you the coping tools?”

Get Help From a Mental Health Professional

If you think you have a flying phobia, a mental health expert can help with treatments such as cognitive behavioral therapy or exposure and response therapy, which can help address emotions and thought processes that drive flight anxiety. This helps people slowly approach their fear without avoiding flying outright.

“Some potential exposures are looking at images of planes, packing a suitcase as if to prepare for a trip, using virtual reality to mimic getting on a plane, watching planes take off and land, driving to the airport, and going on short flights while working up to longer flights,” Taylor said.

In some cases, mental health professionals can also prescribe medications to help people reduce their flight anxiety, she added.