Anxiety is common when it comes to flying, but research suggests flying is the safest mode of transportation. Here’s how to manage your anxiety when up in the air.

As humans, our relationship to flight has changed dramatically in the last century. Air travel has developed from a fantasy into a common and widely used mode of transportation. There are about 100,000 flights in the world every day, according to the International Air Transport Association (IATA).

It is estimated that 4.4 billion passengers flew worldwide in 2024. In the United States, the Bureau of Transportation Statistics (BTS) reports that an all-time high of 848 million passengers flew in 2024.

Air travel has increased in recent years in both frequency and overall safety. The 2023 accident rate was one accident for every 1.26 million flights, which the IATA reports is the lowest rate in decades.

Research suggests air travel is safer in terms of fatalities than any other common mode of transportation, including:

  • cars
  • ferries
  • subways
  • trains
  • buses

Still, there are moments that make even a seasoned traveler a bit uneasy. When the wheels start running down the tarmac, or you hit a bad patch of turbulence, it’s not uncommon to grasp the armrests a bit tighter.

These moments of feeling jostled or unsettled are usually short-lived, and they pass once the moment is over. That is, unless you have an actual fear of flying, known as aviophobia. People with aviophobia have a deep-rooted, continual fear of flying that’s much more than a fleeting feeling of uneasiness.

There are several possibilities for what contributes to your fear of flight. It could be caused by a single direct influence or a combination of factors.

A direct influence might be a particularly bad flight you experienced or a connection to someone who experienced a traumatic flight incident or aviation event.

Feeling out of control is a common anxiety trigger, and it’s a common influencer of aviophobia. Being way up high is certainly one way to recognize that some things in life are out of your hands!

Claustrophobia is another condition that can trigger aviphobia. The cabin of a plane is a tight, crowded space, and it can feel especially confining during boarding when emotions are already heightened.

If you experience fear of flying, the following tips may help lessen your discomfort on your next flight.

1. Stay centered

  • Breathe deeply: Inhale for four counts, then release for six.
  • Repeat a mantra: As you focus on your breathing, remind yourself that flying is statistically the safest way to travel.
  • Shift your thoughts: Focus on positive aspects, like what you’re excited for when you land, rather than dwelling on fears.

2. Find a focus

  • Use a physical grounding technique: Cross your ankles and hands in front of your chest while breathing deeply.
  • Engage your senses: Identify five things you can see, four you can touch, three you can hear, two you can smell, and one you can taste.
  • Hold a small, comforting object: A stress ball, smooth stone, or piece of fabric can help redirect nervous energy.
  • Listen to calming audio: Play relaxing music, white noise, or a guided meditation to help anchor your mind.
  • Use a visualization exercise: Imagine yourself in a peaceful place, like a beach or a quiet park, to create a mental escape.

3. Eliminate stressful stimuli

  • Lower the window shade to minimize distractions from movement outside.
  • Use noise-canceling headphones to reduce auditory stress.
  • Wear an eye maskto block out bright cabin lights and create a more calming environment.

4. Anticipate your anxiety

  • Practice mindfulness and meditation exercises daily for a week or two before your flight.
  • If possible, speak with a mental health professional the night before or the morning of your flight for added reassurance.
  • Visit the airport ahead of time, if feasible, or visualize the check-in and boarding process to familiarize yourself with the experience and reduce uncertainty.

5. Bring distractions

To keep your mind occupied, you can:

  • Download a favorite show or movie.
  • Bring an engaging book
  • Work on a crossword puzzle.
  • Listen to a podcast.
  • Journal your thoughts or doodle to channel nervous energy.
  • Play a video game on your phone.

6. Remove additional anxiety triggers

Avoid stimulants that could heighten your anxiety, such as:

  • caffeine
  • energy drinks
  • sugary foods

7. Locate your fear

Identify what specifically triggers your anxiety:

  • Loss of control? Learn about aviation safety statistics before boarding.
  • Fear of death? Read up on how safe commercial flights are.
  • Claustrophobia? Consider an aisle seat or talk with the airline about early boarding options.
Helpful Reminder

“I think of the tens of thousands of flights that don’t make the news each day because they land safely. I also try to sit by the window so I can look out during turbulence and realize the plane is still fine and I can enjoy the beautiful scenery below.”

Chrissie, Healthline Employee

Many people experience anxiety on a daily basis. According to the Institute of Mental Health, 31.1% of Americans live with an anxiety disorder at some point in their life.

If your fear begins to take hold of your life in a way that feels unmanageable, it’s important to reach out to a medical professional. Professionals will be able to help you identify what’s causing your flight fear and find effective ways to manage it. They can help you find treatment to restore your mental and physical well-being.

Treatment for fear of flying usually involves either medications or therapy. Doctors may suggest antianxiety medication. There are generally two types: one you take only when you encounter triggers for your stress and another that you take on a regular basis.

Doctors may also suggest psychotherapy, including:

  • exposure therapy
  • hypnosis
  • modeling
  • talk therapy

Relaxation and breathing exercises may also help.

Though flying isn’t the only way to travel, it is one of the safest and fastest ways. If you wish to move through your fear of flying, there are many different options to help manage the triggers and stress that come along with it.

A fear of flying doesn’t have to curb your ability to see the world or visit family and friends. Various tools, such as medications and therapy, can help you manage a feeling that may seem uncontrollable.