Simple Tricks To Stay Calm And Confident In The Air ✈️
You’ve got your trip booked, and the countdown is on. Meanwhile, the group chat is blowing up; however, there’s just one problem - flying freaks you out.
Whether it’s your first time flying or your tenth, flight anxiety can quickly turn even the most exciting travel plans into a source of stress. Although you might be dreaming of white sand beaches, epic parties, or cultural adventures, the mere idea of being 30,000 feet in the air can send your nerves into overdrive.
Fortunately, you’re not alone. Moreover, there are ways to manage it. Therefore, let’s break down the fear, debunk some myths, and give you practical tools to get you feeling confident, calm, and actually excited to board that plane.
Understanding Flight Anxiety: Why Do We Feel It?
Flight anxiety (also called aviophobia) isn’t always just about a fear of crashing. Instead, it can stem from a mix of different things, including:
-
Fear of heights or enclosed spaces (claustrophobia)
-
Loss of control (since you’re not the one flying the plane)
-
Turbulence or unexpected noises
-
Media coverage of plane crashes (thanks a lot, Netflix)
-
Bad past experiences or general anxiety
Since our brains are wired to scan for danger, when we’re in an unfamiliar environment - like a plane - we can enter fight-or-flight mode, even when we’re objectively safe.
Therefore, the trick isn’t to “just get over it.” Rather, it’s to work with your mind and body to feel safer. So, let’s talk about strategy.
Before the Flight: Prep Like a Pro
Knowledge = Power
One of the biggest anxiety triggers is the unknown. Thus, let’s clear a few things up:
-
Flying is one of the safest modes of transport. Statistically, you’re far safer in a plane than a car.
-
Turbulence might feel scary, but it’s completely normal and not dangerous. Planes are built to handle it.
-
Pilots and cabin crew undergo intensive training and are prepared for any situation.
Additionally, there are great YouTube channels (like Captain Joe or Mentour Pilot) that explain flying from a pilot’s perspective. Watching those can help reframe your thoughts.
Pick the Right Flight
If possible:
-
Fly earlier in the day because morning flights tend to have less turbulence.
-
If you don’t like looking out the window, choose an aisle seat instead.
-
Opt for nonstop flights to avoid extra takeoffs and landings.
Practice Breathing Techniques Beforehand
Start working on calming techniques before your trip, so you can use them automatically on the day. Try:
-
Box Breathing: Inhale for 4, hold for 4, exhale for 4, hold for 4.
-
4-7-8 Breathing: Inhale for 4, hold for 7, exhale for 8.
-
Apps like Calm, Headspace, or Insight Timer have quick meditations you can use on the go.
Packing the Right Mindset (and Carry-On)
Create a Flight Anxiety Toolkit
Your carry-on isn’t just for snacks and a hoodie - it’s your emotional survival kit. Pack:
-
Noise-canceling headphones or earplugs
-
Calming music or guided meditations
-
A good book or series downloaded offline
-
Snacks and water (because low blood sugar = higher anxiety)
-
A lavender essential oil roller or calming balm
-
A fidget toy or stress ball
Journal It Out
When your mind is overwhelmed with ‘what ifs,’ a helpful strategy is to brain-dump your thoughts into a journal. Begin by listing your fears, then counter them with calm, rational responses.
For example, your anxiety might be asking, what if the plane crashes? Instead, adjust your negative thinking by remembering that planes go through strict maintenance and inspections. Moreover, pilots are highly trained, and crashes are incredibly rare.
This isn’t about toxic positivity - rather, it’s about giving your brain evidence-based reassurance.
Day-of: Managing the Moment
Get to the Airport Early
Give yourself time to:
-
Check in without rushing
-
Walk around and adjust to the airport vibe
-
Use the bathroom
-
Grab water or a snack
Running late will only spike your stress, so leave buffer time.
Tell the Flight Crew
This one surprises people, but it helps a lot. For example, tell the flight attendant, “Hey, I get a little nervous flying.” Most of them have heard this hundreds of times, and as a result, will check in on you or offer extra reassurance.
Moreover, pilots and flight attendants appreciate when nervous flyers speak up because it allows them to assist you better.
In the Air: Mindset Shifts That Work
Normalise Turbulence
Turbulence is the airplane equivalent of bumps in the road. It’s caused by natural air movement and is not a sign something’s wrong. Pilots expect it and adjust altitude or speed accordingly.
Here’s a visual trick: pretend you’re on a train going over tracks. Slight movements are part of the journey.
Use the “Jelly Method” for Turbulence
If turbulence really rattles you, try the Jelly Method - a game-changing visualisation technique used in nervous flyer courses.
Picture this:
The entire plane is sitting inside a giant block of thick, wobbly jelly (yes - like Jell-O). Every bump, dip, or sway you feel is just the plane gently jiggling inside that jelly. It’s fully supported. It can’t fall. It’s just bouncing around safely in its mold.
Why it works:
-
It gives your brain a visual metaphor for safety.
-
It reframes turbulence from something dangerous to something soft and controlled.
-
The silliness helps break the fear spiral and replace it with calm.
You can even say to yourself: “The plane is in jelly. It can’t drop. This movement is normal - it’s just jelly wiggling.”
Pair this with deep breathing, unclenching your body, and letting yourself move with the plane instead of tensing up.
Break the Flight into Chunks
A long flight can feel overwhelming; therefore, try breaking it into smaller, manageable parts to make the journey easier:
-
Takeoff
-
First 30 minutes (settle in)
-
Meal service
-
Movie time
-
Midway stretch
-
Final descent
Check off each segment and reward yourself afterward. You’re not just flying - you’re accomplishing something huge.
Use Distraction Strategically
Download shows or movies you love or have been saving for this moment. Ideally, something that holds your attention without being too intense (rom-coms > true crime).
Some people even create flight playlists with calming music, ambient sounds, or chill beats.
After the Flight: Reflect & Reset
Celebrate the Win
You did it. Whether you stayed calm the whole flight or had a mini panic midair, in any case, you still got through it. That’s huge. Write down what helped, what didn’t, and how you felt.
The more you fly and reflect, the more you desensitise your brain to fear.
Consider Professional Help
If your flight anxiety is severe, therapy can make a massive difference. Cognitive Behavioural Therapy (CBT) has been shown to work incredibly well for fear of flying.
For example, there are courses specifically designed for flight phobia, such as SOAR or Fearless Flight. It’s not “weak” to ask for help - it’s smart.
Final Thoughts: Your Fear Isn’t a Dealbreaker
Flight anxiety can feel isolating and even embarrassing; however, it’s actually one of the most common fears out there. The key isn’t to make it disappear overnight, but to slowly build confidence, use tools, and be kind to yourself in the process.
Your dream trip? The experience of a lifetime? It’s worth pushing through a few hours of discomfort for. Moreover, you can do this. Every smooth takeoff, every safe landing - it’s a step closer to becoming a more confident traveller.
