Managing Flight Anxiety: Coping Before, During, and After Your Trip

Ah, flying (Insert SpongeBob narrator voice here..). That magical experience where you get to hurtle through the sky in a metal tube while questioning every creak, bump, bing-bop-boom-boom-boom-bop-bam and ding. Fun, right? If the thought of air travel makes your stomach flip more than the in-flight movie’s plot twists, you’re not alone. Whether your anxiety is a lifelong travel buddy or a new unwelcome passenger, like mine, it can feel like the only thing standing between you and your destination is a giant ball of dread. But here’s the thing—you can get through this. And maybe, just maybe, it doesn’t have to be completely terrible. This guide is here to help you navigate those nerves, from the moment you book the flight to when your feet are back on solid ground.

‍

Before the Flight: To Fly or Not to Fly? That is the Question.

Let’s start with the basics: Do you even need to go on this trip? Seriously, take a moment and ask yourself:

• Why am I doing this? Is it for work, a family member, a wedding, or some obligation that you’re not actually thrilled about? Are you going because you want to, or because you feel like you have to?
• Can I reschedule or skip it? Will delaying the trip bring relief or just drag out the stress? And if you skip it, are you actually okay with that, or would the FOMO (Fear Of Missing Out) be even worse?
• What’s making me anxious? Is it the flight itself, what’s waiting on the other end, or just the stress of leaving home? Naming what’s really bugging you can help you figure out how to handle it.
• Do I have support? Can you call someone before takeoff? Is there in flight wifi you get for free through your mobile carrier to message someone on WhatsApp? Do you have a buddy or a loved one at your destination who knows you might need a little extra TLC? Having a plan for support can make a big difference.

If the pros of flying outweigh the cons—or if it’s just something you’ve got to do—then let’s get you ready to handle the nerves like a pro.

‍

Coping with Anxiety During the Flight: Surviving (and Maybe Even Thriving) at 35,000 Feet

Before we dive into the coping strategies, here’s a little reassurance: You might have noticed more news stories about flight incidents recently, but that doesn’t necessarily mean flying has become less safe. Experts explain that commercial aviation accidents are extremely rare, so when they do occur, they receive significant attention. This increased reporting can create a perception of heightened risk, even though the actual number of incidents hasn’t significantly changed. (Source)

And about that turbulence—let’s talk about the Jello Theory. Imagine the plane as a spoon (or a stapler…) suspended in a giant bowl of Jello. When you wiggle the bowl, the spoon moves around but stays securely within the Jello. That’s essentially what happens with turbulence. The plane is designed to move with the air currents, not fight against them, which keeps it safe and stable. It might feel bumpy, but it’s all within the plane’s design. Just like the spoon doesn’t fall out of the Jello, the plane isn’t going anywhere but forward.   

Alright, you’re on the plane. The seatbelt’s buckled, the tray table’s up, you’re chugging ginger ale and the nerves are doing somersaults. Time to put some coping strategies into action:

• Grounding Techniques: Use the 5-4-3-2-1 method. Find five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste. It might sound silly, but bringing yourself into the present moment can stop your brain from spiraling. Yes, it’s okay if you need to repeat this the whole flight just to get through it. 
• Breathing Exercises: (Box breathing) Inhale for four counts, hold for four, exhale for four, hold for four. Repeat until you feel a little less like you’re auditioning for a hyperventilation scene in a movie or in a lamaze class.
• Muscle Activation & Relaxation: Tense and then slowly release different muscle groups. It helps release that pent-up tension so you don’t feel like a coiled spring ready to launch through the cabin. Start from head to toe, or from your toesies, or wherever you feel the most tension in your body. This helps put you in control of your own body, tensing or squeezing and then relaxing. Try to do each muscle group for at least 10-15 seconds before releasing. 
• Comfort Kit: Bring along your favorite stress-busting tools. Noise-canceling headphones, a weighted blanket or weighted eye mask, or a familiar scent like peppermint can be game-changers. 
• Limit Stimulants: Skip the coffee and cocktails. Yes, before and during your flight.  They mess with your nervous system and could make anxiety worse. Go for water or herbal tea like peppermint/spearmint or chamomile instead. Coca Cola and ginger ale helps with nausea. 
• Distraction Tools: Download a comforting podcast, playlist, or your favorite TV show. That Soduku puzzle you’ve been trying to crack for the last year or that cake sorting game on your phone.  Sometimes zoning out is exactly what you need.
• Affirmations & Reminders: Try little mental pep talks like, “I am safe,” “This will pass,” or my personal favorite, “I’ve done hard things before—I can do this too.”

After the Flight: Unwinding and Shaking Off the Stress

You did it! You made it through the flight, but your body might still be buzzing with leftover tension, dizziness or nausea. Here’s how to decompress:

• Ground Yourself: When you get to your destination, right out of the gate , take a few seconds to take a deep breath and acknowledge the solid ground beneath your feet. When you arrive at your hotel or next place, do some light stretching or a quick walk to shake off the jitters.
• Hydrate & Nourish: Flying is dehydrating, and anxiety can be exhausting. Drink water and eat something nourishing to help your body recover. Yes, now it’s probably a better time to have your coffee. 
• Process Your Feelings: Journal about what you experienced or call a friend who gets it. Letting it out can help you move on. Text your boo you’ve landed, phew what a relief!
• Muscle Activation & Relaxation: Keep using those muscle relaxation techniques to get rid of lingering tension. Your Uber or Lyft driver won’t even notice!
• Rest if Needed: Listen to your body. If you need a nap, take one. If you’re lucky enough to have a hotel pool, go float in the water. If you need alone time, take it. There’s no “right” way to bounce back.

‍

Final Thoughts: You’ve Got This (Even If It Doesn’t Feel Like It Right Now)

Flight anxiety is real and exhausting, but it doesn’t have to control you. Whether you choose to board the plane or not, give yourself some grace. It’s okay to feel scared or overwhelmed—what matters is that you’re trying, and that’s brave as hell. With some planning, a little humor, and a whole lot of self-compassion, you can navigate this experience on your own terms. And hey, if all else fails, at least there’s always in-flight snacks. Safe travels—or happy staycationing, if that’s the path you choose!

‍

For Flight Anxiety That Extends Beyond Temporary, the Following Resources May Be Beneficial

Books:

• Soar: The Breakthrough Treatment for Fear of Flying by Captain Tom Bunn
• Fear of Flying Workbook: Overcome Your Anticipatory Anxiety and Develop Skills for Flying with Confidence by David Carbonell, PhD
• The Anxiety and Phobia Workbook by Edmund J. Bourne

Podcasts & Apps:

• Calm App & Headspace – Guided meditations and breathing exercises for in-flight relaxation
• SOAR Fear of Flying App – Developed by a licensed therapist and former pilot to help with in-flight anxiety
• Fear of Flying School Podcast – Hosted by Capt. Eric, a commercial pilot who breaks down flight anxiety
• Debunking All the Fears of Flying Podcast- Hosted by The Anxiety Chicks, Alison Seponara, MS, LPC and Taylor Marae, MS, RDN debunk fears of flying

Online Resources & Support Groups:

• SOAR Fear of Flying Program – A structured course designed to help people overcome flight anxiety
• Anxiety and Depression Association of America (ADAA) – Resources on managing anxiety, including travel-related fears
• Flying Without Fear – Online courses and support for nervous flyers
• Reddit’s r/fearofflying – A supportive online community for those struggling with flight anxiety

Breathing & Relaxation Techniques:

• Box Breathing Guide – Healthline
• Progressive Muscle Relaxation – Information Sheet

HZ Frequencies for Anxiety:

• Spotify: Anxiety Relief Frequencies– Solfeggio frequency & binaural beats to leg go of worries, concerns & fears.
• 256 Hz Anxiety Relief Music | Feel Safe & Secure | Let go of Fear & Gain Confidence –  This anxiety relief music for meditation and/or sleep has been composed in a healing frequency our Root Chakra can resonate with and is here for you to lovingly help you find back to your natural and inherent state of confidence, stability, trust and inner peace.‍
• Apple Music: Hz Anti Stress Frequencies – An artist page offering albums with tracks aimed at stress and anxiety relief through specific frequencies.