Travelling by plane is something special. Within a few hours, we can reach faraway destinations, admire the world from above, and enjoy the sun above the clouds. For most people, flying is exciting and convenient. But for those who struggle with a fear of flying, it can be deeply unsettling. The idea of being trapped in a small cabin high in the air with many passengers can trigger intense anxiety. The sounds during take-off and landing, or even the safety instructions from the crew, may be misinterpreted as signs of impending danger.
Flying phobia, also called aviophobia, does not always come from personal experiences alone. Sometimes, hearing about accidents in the news or from friends can trigger the fear.
Since most people fly only occasionally, the unfamiliar sensations—engine sounds, vibrations, and turbulence—can feel alarming. Unlike in a car, where you can stop or step out at any time, an airplane offers no such escape. This lack of control fuels the anxiety.
While pilots are highly trained professionals, even this knowledge often cannot quiet the mind. If the fear becomes so strong that logic no longer helps, it can turn into a true phobia. Those affected either avoid flying altogether or endure it with severe distress.
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Common Symptoms of Flying Phobia
Flying phobia often comes with physical reactions. Some experience a racing heartbeat, rapid breathing, trembling, or muscle tension. Others may feel dizzy, nauseous, or break into a sweat. In severe cases, panic attacks occur, leaving the person desperate to escape the situation. Emotionally, fear of flying may lead to feelings of helplessness, shame, or loss of control.
Since it’s impossible to “get out” once the plane is in the air, many choose to avoid flying completely. However, this limits personal freedom and opportunities for travel or work. The good news is that this phobia can be treated and managed effectively.
How to Cope with Fear of Flying During a Flight
Even mild flying anxiety can be reduced with simple techniques. Alternating between tension and relaxation helps the body release nervous energy. Small seat exercises such as stretching your legs, rolling your shoulders, or moving your wrists can calm the body.
Breathing Technique
Breathing also plays a major role. When panic arises, breathing tends to become fast and shallow. Try focusing on exhalation—breathe deeply through your nose into your belly, and slowly release the air through your mouth. Repeat until you feel more relaxed. This technique, often used in yoga, helps slow the heart rate and brings calmness.
Inform the Crew About Your Pear of Flying
If you feel nervous, inform the flight crew before take-off. Cabin crews are well-trained and used to helping anxious passengers. It can also help to chew something strong-tasting, like a sour candy or mint gum, which distracts your senses and helps with breathing.
Eating or drinking lightly before the flight is important. Low blood sugar or dehydration can increase dizziness and nausea. Choose light snacks such as crackers or fruit, and drink water slowly during the flight.
Choosing a seat near the front of the aircraft may also help, as turbulence is usually less noticeable there. Some passengers feel calmer when sitting by the aisle, while others prefer a window seat to monitor the wings. Pick what feels right for you.
Meditate or Practice Other Relaxation Techniques
Before departure, you might also download short guided meditations or relaxation exercises. Listening to calming audio can help you manage anxiety, even when your phone is in airplane mode.
What You Can Do Before the Flight
Knowledge is one of the most powerful tools against fear. Statistically, flying is far safer than driving a car. The recent Safety Report from the International Air Transport Association (IATA) revealed that there have been no fatal accidents in Europe since 2018, and 2023 was the safest year in aviation history worldwide. These facts can help your rational mind counter the fear.
Fear-of-flying workshops
Many people benefit from attending fear-of-flying workshops led by psychologists and aviation experts. In such programs, participants learn how to manage anxiety through information, exposure, and relaxation exercises—sometimes even on a supervised flight.
Understanding the plane mechanics
It can also help to learn about how airplanes work. Understanding that wings flex with air pressure, for example, can replace fear with fascination. The wings are designed to bend slightly; this flexibility makes them stronger, not weaker.
Rationalizing and accepting the fear
Another crucial step is acceptance. Recognize your fear without fighting it. Fear is just a feeling—it cannot harm you. Resisting it only increases adrenaline, which intensifies anxiety. Remind yourself that despite what your brain signals, you are not in danger. Flying remains one of the safest modes of travel.
Preparing for the flight without rushing
Finally, reduce stress on the day of your trip. Arrive at the airport early to avoid rushing. Give yourself time to relax, walk around, or read before boarding. A calm start sets the tone for the entire journey.
How to Cope with Flying Phobia. Final Thoughts
Flying phobia affects millions of people worldwide, but it doesn’t have to define your life. With understanding, preparation, and the right techniques, you can regain control and even learn to enjoy air travel again. Whether through self-help strategies, guided breathing, or professional support, freedom from flying fear is possible—and it’s worth the effort.