You are not alone
Many people feel anxious about flying, from mild nerves at take-off to a fear that makes them avoid air travel altogether. It is a normal human response to being in an unfamiliar environment where you are not in control. Recognising that it is common, and that it can improve, is a helpful first step.
If your fear is severe or stops you from travelling, it may be worth speaking to a doctor or a therapist. Some organisations and airlines run courses specifically for nervous flyers, which many people find helpful.
Understand what you will hear and feel
Much anxiety comes from unexpected sensations. Before take-off, you may hear mechanical noises as the cabin is prepared and bags are loaded. During the climb, the engine sound changes as the pilots adjust power, and you may hear the landing gear retract with a clunk. These are all routine.
Turbulence is the sensation that worries people most. It is caused by changes in air movement, rather like a boat crossing waves, and aircraft are designed to cope with it. The seatbelt sign is switched on as a precaution to keep passengers comfortable and prevent minor injuries. Keeping your belt loosely fastened whenever you are seated is a simple habit that helps you feel secure.
Techniques that help
Slow breathing is one of the most effective tools. Breathe in gently for a count of four, then out for a count of six, and repeat. Longer out-breaths help calm the body's stress response. Some people find it helpful to tense and release muscle groups in turn, starting with the feet.
Distraction works well too. Download a film, a podcast or an audiobook you are looking forward to. Puzzles, a good book or music can keep your mind occupied during the parts of the flight you find hardest.
Make the day easier
Reduce other sources of stress by arriving at the airport in good time and checking in online beforehand. Choose a seat that suits you: some nervous flyers prefer the aisle to feel less enclosed, while others like a window to see the ground. Seats over the wing often feel slightly smoother. Let the cabin crew know you are nervous when you board; they are used to it and can offer reassurance.
Avoid relying on alcohol to calm your nerves. It can make you feel worse, especially combined with dehydration.
Good to know
- Practise slow breathing with a longer out-breath before you fly.
- Tell the cabin crew you are a nervous flyer when you board.
- Download something absorbing to watch or listen to.