How to Cope With the Fear of Flying

By Allie Sadowski

Allie is a member of the GLPG Marketing team and a contributor to the Current and the Notepad.

If the idea of flying makes you nervous, you’re not alone. Fear of flying, also known as aerophobia, affects approximately 25 million Americans according to 2024 data. For some, it’s a mild discomfort. For others, it’s a debilitating phobia that prevents them from traveling altogether.

With a recent increase in news coverage surrounding plane incidents, many people may feel more anxious about flying. In this blog, we’ll explore the causes of fear of flying, common symptoms, and healthy coping strategies to help you conquer your fear and feel more at ease when flying.

What is fear of flying?

Fear of flying is characterized by excessive worry and distress about air travel. People with fear of flying may fear specific aspects of flying, such as take-off or landing. While some individuals fear plane crashes, others may experience anxiety related to claustrophobia, loss of control, turbulence, or past traumatic experiences.

Aerophobia, also referred to as aviophobia, can manifest in different ways, ranging from mild anxiety to panic attacks. The severity of the fear can impact one’s ability to travel for work, leisure, or family visits. This can significantly impact quality of life and mental health.

What causes fear of flying?

There is no single cause of fear of flying, or aerophobia. Instead, it is often influenced by a combination of psychological, environmental, and biological factors. Some common causes of fear of flying include:

• Past negative experiences: If someone has experienced a particularly turbulent flight, an emergency landing, or any distressing event related to flying, they may develop fear of flying.
• Fear of heights (acrophobia): People with a fear of heights may also struggle with fear of flying, as being at high altitudes can trigger anxiety and panic attacks.
• Fear of losing control: Some individuals may feel anxious about surrendering control to a pilot or of being in a situation where they feel they cannot escape.
• Claustrophobia: The confined space of an airplane can can make some people feel trapped or anxious, leading to an aversion in flying.
• Media influence: Dramatic portrayals of plane crashes in movies, TV shows, news reports, and violence on airplanes can contribute to exaggerated fears about air travel.

Other phobias can also make symptoms of aerophobia worse. These include agoraphobia (fear of leaving the house), anthrophobia (fear of people), and mysophobia/germaphobia (fear of germs).

Signs and symptoms of fear of flying

Fear of flying can manifest in various physical and psychological symptoms, including:

• Increased heart rate
• Shortness of breath
• Trembling or shaking
• Excessive sweating
• Chills
• Dizziness
• Nausea or upset stomach
• A sense of impending doom
• Difficulty sleeping before a flight
• Irritability
• Panic attacks

These symptoms can begin days before a scheduled flight and may escalate as the departure time approaches.

The science behind the fear of flying

Aerophobia, or aviophobia, can cause a cascade of stress responses in both your mind and body. Often, this intense anxiety is triggered by certain thoughts or events, activating your body’s natural “fight or flight” response. When your mind senses a threat, even if it’s purely psychological, it sends signals to your body, causing an increase in heart rate and rapid breathing. This reaction is due to the release of stress hormones like adrenaline.

Aerophobia can cloud your thoughts, leading to feelings of dread or impending doom. It may make you want to avoid air travel altogether, which can significantly hinder your personal and professional life. Such avoidance, while providing temporary relief, might reinforce the fear over time, making it even more challenging to overcome.

Physiologically, the fear alters how your brain processes information. The amygdala, the brain’s fear center, becomes hyperactive. This activity can make flights seem more dangerous than they are, despite the statistics indicating air travel as one of the safest modes of transportation.

Preparing for your flight

Embarking on your flight can be both exciting and nerve-wracking. It’s normal to experience a mix of emotions, so let’s explore two ways to mentally prepare for your flight.

• Try mindfulness techniques: Ahead of your travel day, practice mindfulness techniques that can help keep you centered and calm. Take time each day to visualize the flying experience, from boarding the plane to landing safely at your destination. Picture yourself feeling relaxed and comfortable throughout the journey. Engaging in deep breathing exercises or repeating a personal mantra can also help manage pre-flight jitters.
• Arrive early at the airport: This can provide you with ample time to get familiar with the environment. By arriving early, you can comfortably navigate check-in, security, and boarding processes without feeling rushed.

Preparing for takeoff

Takeoff can be one of the most nerve-wracking parts of your journey for many individuals. With some preparation and the right mindset, you can make it a more comfortable experience.

• Practice breathing exercises: Breathe deeply and focus on your breath as the plane begins its ascent. It might sound simple, but controlling your breathing can have a significant calming effect on your nerves. Box breathing, or square breathing, can help pull you away from anxious thoughts and back into your body.
• Use noise-canceling headphones: Listen to relaxing music or a podcast to distract your mind from anxious thoughts.

Techniques for managing anxiety in the air

During the flight, anxiety can peak at different stages, but employing specific techniques can effectively manage these feelings. Some examples of techniques you can utilize to manage fear of flying while in the air include:

• Deep breathing: Focus on taking slow, deep breaths to help center your mind and reduce stress. Inhale deeply through your nose, hold, then exhale slowly through your mouth.
• Use mantras: Use calming phrases such as “I am safe” or “I am calm” to help shift your thoughts away from anxiety and reinforce a sense of security.
• Practice grounding techniques: Engage your senses by noticing details around you, such as the texture of your seat or the sound of the air conditioning, to anchor yourself in the present moment.
• Bring a comfort object: Hold onto a comforting item, like a stress ball or a plush toy, to provide a tactile focus and a sense of reassurance.
• Bring a source of entertainment: Distract yourself with in-flight entertainment, a good book, music, or a downloaded podcast to keep your mind engaged and away from anxious thoughts.
• Listen to relaxing sounds: Listen to calming music or guided meditations using noise-canceling headphones to immerse yourself in a more serene auditory environment.
• Practice visualization: Picture yourself in a peaceful place or a familiar setting that helps you feel calm and safe. This mental imagery can serve as a temporary escape.

Tools and apps for fear of flying

When conquering your fear of flying, having the right tools at your fingertips can make all the difference. Here are some calming and meditation-based apps and tools designed to bring peace to nervous travelers:

• Calm: Renowned for its extensive library of meditation practices, Calm offers audio stories, breathing exercises, and relaxing music to soothe your mind during flights.
• Headspace: This app guides you through mindfulness exercises and provides techniques specifically aimed at managing anxiety, helping to anchor you during your journey.
• Insight Timer: Featuring thousands of free meditations led by over 5,800 teachers, this app also includes a community aspect, helping you feel connected while in the air.
• Pzizz: This app is designed to help you rest, relax, and recharge, perfect for those needing an escape on long-haul flights.
• Breathwrk: Specializing in breathing exercises, this app features sessions designed to reduce stress and promote relaxation, ideal for grounding yourself during flight turbulence.

How to overcome fear of flying

If fear of flying is interfering with your life, know that there are ways to manage and reduce your anxiety. Here are some ways to help overcome fear of flying:

• Educate yourself about flight safety: Air travel is one of the safest modes of transportation. Understanding how planes operate, safety measures in place, and statistics about airline safety can help alleviate irrational fears.
• Exposure therapy: Exposure therapy involves gradually introducing yourself to elements of flying in a controlled, safe space. This may include watching videos of planes taking off and landing, visiting an airport without boarding a flight, or taking a short flight before a longer journey.
• Cognitive Behavioral Therapy (CBT): CBT is a highly effective therapeutic approach for anxiety disorders. A therapist can help you identify and challenge irrational thoughts about flying and replace them with more balanced thoughts.

Takeaway

Facing a fear of flying can be overwhelming, but understanding the fear of flying and employing coping strategies to manage it can make your journey more comfortable. Whether it’s utilizing calming techniques, engaging with supportive tools, or simply bringing a source of comfort with you on your flight, you’ve got options to regain control.

If you’re struggling with the fear of flying, our network of licensed therapists are here to support you. Choose your therapist and schedule your first appointment online at findmytherapist.com.