How to Overcome Fear of Flying: Understanding Flight Anxiety and Beating It Step by Step

Why does fear of flying happen and how can you overcome it? Learn about turbulence fear, pre-flight anxiety and steps to take during the flight.

Tension that starts the moment the ticket is bought, sleeplessness the night before the flight, a racing heart at the airport, hands gripping the seat at take-off and the thought "This is it" at every bump... For many people who experience fear of flying, travel stops being an enjoyable experience and becomes an ordeal to be endured. Some get through it with great distress every time, while others have not flown for years, putting off job opportunities, holidays and visits to loved ones far away. In this article we explain what fears lie behind flight anxiety, why the mind miscalculates risks, what the noises and bumps on a plane mean, and methods you can apply step by step before, during and after a flight.

What Is Fear of Flying?

Fear of flying is intense anxiety and fear, out of proportion to the real risk, about travelling by plane or even thinking about it. In psychology it can be assessed as a situational type of specific phobia. However, not every bout of tension before a flight means a phobia. Many people feel a little uneasy when flying; this is extremely common and understandable. A clinical assessment becomes meaningful when the fear leads to avoiding flying altogether, to intense anxiety that begins weeks before the flight, or to panic attacks during the flight.

If you are curious about how phobias work in general, our article on what a phobia is can be a good place to start.

The Different Fears Underlying Fear of Flying

The sentence "I'm afraid of planes" can actually contain very different fears. Knowing which one your own fear is, is the first step in choosing the right strategy.

• Fear of a crash: An intense fear that the plane will fall. Turbulence, engine noise and take-offs and landings trigger this fear.
• Fear of enclosed spaces: The doors closing, staying in a narrow space for a long time and not being able to get out. This fear is closely related to claustrophobia, that is, fear of closed spaces.
• Fear of a panic attack: The thought "What do I do if I have a panic attack in the air, I can't get off." Here what is feared is not the plane but the anxiety itself that will be experienced on the plane.
• Fear of losing control: Putting your life completely in the hands of someone you do not know, the pilot.
• Fear of heights: Fear that intensifies when you look down from the window or think about being high up.
• Fear of humiliation: Becoming unwell on the plane and being embarrassed in front of other passengers.

In many people, several of these fears are present together. Ask yourself, "What am I most afraid might happen on the plane?" and try writing the answer in one sentence.

Why Does Fear of Flying Happen?

How does the mind calculate risk?

The human mind assesses probabilities not by statistics but by how memorable something is. The more vivid, dramatic and easy to recall an event is, the more likely it seems. News of a plane crash stays on the agenda for days, and its images circulate on social media. The countless flights that happen without problems every day do not make the news. For this reason, although commercial aviation is generally accepted as one of the safest forms of transport, the mind may feel the plane to be more dangerous than the road.

In recent years this has become even more marked. Social media feeds fed by short videos carry an aviation incident anywhere in the world to millions of people within seconds. Watching this kind of content before flying can lead the mind to make the feared scenario even more vivid.

The sense of control

When you drive a car, the steering wheel is in your hands; on a plane, control is entirely with someone else. For people with a high need for control or low tolerance of uncertainty, this is particularly challenging.

Experience and learning

Fear sometimes begins after a bad flight: severe turbulence, an unexpected aborted landing or a panic attack on a plane. Sometimes it comes from watching a parent's flight anxiety, or appears in a stressful period of life. Many people notice that they developed flight anxiety after years of flying without problems, for example after having a child or experiencing a loss.

Avoidance keeps the fear going

A person who avoids flying, or who constantly uses safety behaviours during a flight, misses the chance to learn that the feared thing does not happen. Every avoidance makes the next flight more frightening.

The cost of not flying: examples from Turkey

Fear of flying is sometimes brushed aside with "I don't need to fly." But today, for many families, the plane is one of the most important ways of keeping in touch with loved ones. It is known that in recent years the number of young people going abroad to work or study has increased. Not being able to visit a child, grandchild or sibling living in Germany, the Netherlands or Canada, and not being there at religious holidays, births, weddings or funerals, can create deep sadness and guilt.

In working life too, flight anxiety can lead to significant limitations: meetings, trade fairs, training courses and roles requiring promotion can be missed. Given Turkey's geographical size, having to make intercity journeys by bus or car for hours is also a loss of both time and energy.

In families with children, a parent's flight anxiety can be passed on to the child without their realising. Children watch their parents' facial expressions, tone of voice and physical tension closely. A parent who grips the seat at every bump can, without words, give the child the message that the plane is a dangerous place. For this reason, parents working on their own fears is a valuable step not only for themselves but also for their children.

What Do the Noises and Bumps on a Plane Mean?

For an anxious mind, every unknown sound is a sign of danger. Knowing in general what some sounds and sensations frequently heard during a flight mean can help reduce fear:

• Whirring or humming before take-off: This relates to the aircraft's systems working and being checked.
• A mechanical sound shortly after take-off: This usually comes from the landing gear being retracted.
• Reduction in engine noise: When the aircraft reaches a certain height, engine power is reduced as planned. This does not mean the engine has stopped.
• Moving parts on the wings: They open and close to adjust the aircraft's speed and lift at take-off and landing.
• Turbulence: Bumps caused by air currents. It can be compared to a car being jolted on a rough road. Although it is uncomfortable, modern commercial aircraft are designed to withstand such weather conditions. The most important safety measure in turbulence is to keep your seat belt fastened whenever you are seated.

Imagine that in the middle of a flight the seat belt lights come on and the plane is shaken hard a few times. The anxious mind immediately concludes "There's a fault." Yet at the same moment you can see that the cabin crew calmly stop the service and take their seats, that the pilot makes a short routine announcement, and that most of the other passengers carry on reading or sleeping. These observations are concrete evidence against the mind's catastrophic interpretation. Counting this evidence off to yourself one by one when your anxiety rises brings your attention back from the catastrophe scenario to the real environment.

This information does not remove fear completely, but it helps replace the body's alarm interpretation of "unknown danger" with an interpretation of "an explainable situation".

Not every sound heard on a plane is a sign of danger. The anxious mind fills the unknown with catastrophe; knowledge fills that gap with realistic explanations.

How to Overcome Fear of Flying: Step-by-Step Practice

In the days before the flight

1. Write down your fear: Write exactly what you are afraid of and how much you believe it is likely to happen (as an estimated percentage).
2. Limit anticipatory anxiety: When thoughts about the flight come, instead of rejecting them, postpone them to a 15-minute daily "worry time".
3. Stay away from crash news: In the days before the flight, take care not to watch videos or news about aviation accidents.
4. Prepare the body: Practise slow breathing for a few minutes every day. You will have learned in advance the technique that will work on the plane. For details, you can look at our article on breathing exercises for anxiety.
5. Picture the flight in your mind: Imagine every stage in detail, from entering the airport to landing. When anxiety rises, do not run from the image; wait for the anxiety to fall.

On the day of the flight

• Go to the airport at a time when you will not be rushed.
• Limit caffeine and alcohol; caffeine can increase palpitations, while alcohol prevents you from learning to cope with fear.
• If you can choose your seat, places near the wing generally feel fewer bumps. If you have anxiety about enclosed spaces, the aisle side may feel more comfortable.
• You can tell the cabin crew that you are anxious about the flight. This is a more common thing to share than many people think.

During the flight

1. Name the anxiety: "I'm feeling anxious right now. This is uncomfortable but not dangerous."
2. Slow your breathing: Breathe in counting to four and out counting to six.
3. Ground the body: Press your feet into the floor, feel how the seat supports you, focus on the texture of an object in your hand.
4. Observe the cabin crew: During turbulence, the calm behaviour of the cabin crew is a good indication that the situation is routine.
5. Stay with the wave: Notice that anxiety rises and falls like a wave. Anxiety may rise during take-off and turbulence; observe that it reduces within a few minutes.
6. Gently redirect your attention: A film, a book or a puzzle can help distract you. But use them not to escape from anxiety completely, but to see that life can carry on while anxiety is present.

After the flight

When the flight is over, ask yourself a few questions: Did the thing I feared happen? What was my highest level of anxiety, and what happened afterwards? What did I learn from this flight? This small review lets the brain record the information "I flew and I coped." If possible, planning the next flight without leaving too long a gap after the first difficult one reinforces the learning.

When Should You Seek Professional Support?

You may consider talking to a specialist in these situations:

• You have avoided flying for years and this affects your work or family life.
• You experience intense anxiety that begins weeks before a flight.
• You have panic attacks during flights.
• You rely only on alcohol or on substances not recommended by a doctor in order to be able to fly.
• Your fear is not limited to planes; it spreads to other situations such as lifts, tunnels and crowds.

If a decision needs to be made about any medication that might be used during a flight, be sure to discuss it with a doctor. If you experience panic symptoms, our article on panic attack symptoms may also guide you.

How Is Fear of Flying Approached in Therapy?

One of the most researched approaches for flight anxiety is cognitive behavioural therapy. In therapy, the following steps are generally followed:

• Mapping the fear: It is identified in which dimensions the fear is concentrated, such as crash, enclosed space, panic or loss of control.
• Psychoeducation: How anxiety works in the body and basic information about flying are covered.
• Cognitive work: Thoughts such as "Turbulence will bring the plane down" and "If I have a panic attack I'll lose control" are tested.
• Graded exposure: Steps are planned such as watching flight videos, imagining the flight, visiting the airport and finally taking a short flight. In some centres, virtual reality-supported work can also be used.
• Coping skills: Skills such as breathing, grounding and redirecting attention are taught as tools that support staying in the situation, not as a replacement for escape.

You can get information about the therapy process for anxiety on the anxiety and panic page. The process varies from person to person; we would like you to know that it is possible to get support when you feel ready.

Frequently Asked Questions

Does fear of flying go away completely?

Many people find that with suitable methods they can markedly reduce flight anxiety and fly again. Some people may keep a mild tension, but that tension no longer stops them from travelling. What matters is preventing the fear from running your life.

Is turbulence dangerous?

Turbulence can be uncomfortable, but modern commercial aircraft are designed to withstand such air movements. The most important precaution for passengers is to keep their seat belt fastened whenever they are seated. During turbulence, following the cabin crew's instructions is enough.

What happens if I have a panic attack on a plane?

Although a panic attack is very uncomfortable, it usually peaks and subsides within minutes and is not dangerous on its own. Slow breathing, grounding and asking the cabin crew for support can help at these times. If your panic attacks recur often, working with a specialist is useful.

Does having alcohol before flying help?

Alcohol can give a short-term feeling of relaxation, but it does not really reduce anxiety and prevents you from learning to cope with fear. Its effect can also feel different at high altitude. For lasting change, learning to face the anxiety is more effective.

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• #travel anxiety

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Eda Erkan Alapala

Klinik Psikolog. İstanbul Kent Üniversitesi Klinik Psikoloji Tezli Yüksek Lisans mezunu; bilişsel davranışçı terapi, çocuk merkezli oyun terapisi ve çocuk-ergen psikoterapisi alanlarında eğitimlerini tamamlamıştır.

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