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Flight anxiety, or aerophobia, can be difficult to manage and sensational headlines about aviation mishaps don’t help. With more recent stories about plane crashes and in-flight emergencies, it’s understandable that those who fear flying might feel more uneasy than ever.
Just this week, a Delta flight flipped while landing in Toronto, injuring 21 people. Not long ago, a military helicopter collided with an American Airlines jet, claiming the lives of all 64 people on board. For those with a fear of flying, such news reinforces the sense that air travel is dangerous even though statistically, it remains one of the safest modes of transportation.
“A lot of people think, ‘See? I knew flying wasn’t safe,’” said Tom Bunn, a retired airline captain and licensed therapist who specializes in helping clients with flight anxiety.
New York City-based therapist Prerna Menon agrees. She says her clients who already fear flying often find their symptoms worsening after consuming distressing news reports.
Whether you're a nervous flyer or avoid planes altogether, Bunn and Menon offer five effective ways to better manage your fears before and during your next trip.
1. Choose Your Seat Strategically to Feel More in Control
For many people, flight anxiety stems from feeling helpless or trapped. Even trained professionals are not immune. Bunn recounted a client who worked as an airline captain and felt panicked during a flight simply because he wasn’t the one flying the plane.
“When he was in the cockpit, he felt fine because he was in control,” Bunn said.
Menon explained that fear often intensifies during takeoff, turbulence, or landing moments when you feel particularly powerless. Since you can’t leave your seat during these times, anxiety may build quickly.
To help mitigate this, consider choosing a seat near the front of the plane or over the wing. These areas are often smoother during turbulence and offer a better view outside, which can help ground your senses.
Flight anxiety coach Paul Tizzard recommends sitting near the plane’s center of gravity typically over the wings or slightly forward to reduce motion. While seat selection may not eliminate fear entirely, it can offer a sense of stability and control.
2. Avoid Using Flights as Exposure Therapy
While exposure therapy is often useful for treating phobias, aerophobia is different. “You can’t ease into flying you’re either on the plane or you’re not,” Bunn explained.
Instead of forcing yourself to take flight after flight, he recommends breaking the experience down into smaller, manageable parts. For example, takeoff isn’t just one event it begins with the engines revving and increasing in pitch, which you can mentally rehearse in advance.
One helpful tool is visual association. Have a trusted friend or partner show you neutral images of planes taking off, in flight, or at the gate while making eye contact. This connection can help shift your brain’s association from fear to calm.
Menon also recommends gradually introducing neutral airplane content to counteract fear-inducing videos. If your anxiety is severe, take baby steps such as visiting an airport with someone supportive, even if you don’t plan to board a plane.
3. Engage Your Senses During the Flight
Once you're on board, you may feel stuck with your anxiety but grounding exercises can help you reconnect with the present.
Bunn suggests using the 5-4-3-2-1 grounding technique:
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Identify 5 things you can see
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4 things you can touch
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3 things you can hear
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2 things you can smell
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1 thing you can taste
Following the steps in order slows the brain down and gently shifts focus away from racing thoughts.
Menon encourages passengers to bring tactile activities like drawing, knitting, crocheting, or fidget toys. “Engaging multiple senses anchors both the body and the mind,” she said, making it easier to stay calm in a confined environment.
4. Use the 4-7-8 Breathing Method to Regulate Stress
Intentional breathing may seem too simple to be effective, but it works especially when you’re stuck in your seat and can't move around.
Menon recommends practicing the 4-7-8 breathing technique: inhale for four seconds, hold your breath for seven, and then exhale slowly for eight. This technique reduces heart rate and stimulates the body’s relaxation response.
Bunn emphasizes that the key is exhaling longer than you inhale, as this tells your nervous system it’s safe to calm down.
He adds that even though this might not erase the startle response during turbulence, it can reduce the intensity of fear. For best results, Menon suggests practicing this breathing pattern before boarding and again once seated on the plane.
5. Explore the Root of Your Fear Beyond Flying
If your fear of flying developed recently especially as an adult it could be linked to deeper life stressors, Bunn said.
“Flight anxiety is often about more than the flight itself,” he noted. “There’s usually a build-up of powerlessness or stress in other areas of life.”
When these unrelated stressors reach a tipping point, your ability to tolerate being ‘trapped’ in a plane decreases. That’s why working with a therapist to explore underlying fears such as losing control, being vulnerable, or feeling stuck can be a crucial part of long-term healing.
Flight anxiety is more common than many people realize, and recent news stories can make fears feel justified. But with the right tools and support, you can take meaningful steps to reduce your discomfort. Whether it’s grounding yourself mid-flight, adjusting where you sit, or exploring underlying life stressors, these strategies can help you feel more prepared and maybe even enjoy the journey.
