Do you have a fear of flying?

I was chatting with a family member who has a fear of flying and refuses to travel by air, which got me thinking about how many other people have this fear.

A lot of people get nervous about flying, especially when they hit turbulence. But the truth is, flying is one of the safest ways to travel. Today’s planes are built with cutting-edge technology, strict safety measures, and skilled pilots who are trained to keep passengers safe no matter what.

Turbulence is a common source of anxiety for many passengers. It occurs when a plane flies through uneven air currents, much like a car hitting bumps or potholes. While it can feel unsettling or even scary, turbulence is rarely dangerous. Planes are designed to withstand much harsher conditions, and pilots know how to navigate it safely. Most of the time, it’s just a bit of temporary shaking that doesn’t impact the plane’s safety.

Airlines stick to strict maintenance routines to keep planes in top shape before every flight. Pilots, cabin crews, and air traffic controllers work as a team to make air travel as safe as it can be. In fact, millions of flights take off and land without incident around the world each year.

For those nervous about flying, it’s good to remember that turbulence is a normal part of the journey, and planes are built to keep passengers safe. Knowing just how reliable modern air travel is can ease worries and make the experience much more relaxing.

Here are approaches that often help:

Before the flight

• Learn what causes turbulence and aircraft sounds. Understanding what’s normal can reduce uncertainty.
• Choose flights strategically:
  • Morning flights sometimes have smoother air.
  • Larger planes can feel more stable.
  • Seats over the wings usually feel less turbulence.
• Avoid excess caffeine or alcohol before flying, since both can increase anxiety symptoms.
• Arrive early so the airport experience feels less rushed.

During the flight

• Use grounding techniques:
  • Slow breathing (for example, inhale 4 seconds, exhale 6 seconds)
  • Notice 5 things you can see, 4 you can touch, etc.
• Distract your brain:
  • Movies, podcasts, games, music, audiobooks
• Tell the cabin crew you’re nervous. Flight attendants are used to helping anxious passengers.
• Focus on facts rather than feelings:
  • Commercial flying is one of the safest forms of travel.
  • Turbulence is uncomfortable but rarely dangerous to the aircraft.