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I used to be the person who dreaded flying. The thought of being thousands of feet in the air, turbulence shaking the plane, and the confined space made my heart race long before I even reached the airport. But over time, with research, practice, and advice from frequent flyers and therapists, I’ve found effective ways to manage my flight anxiety. If you’re someone who feels nervous about flying, know that you’re not alone, and that there are ways to make it easier. Here are seven strategies that have helped me (and many others) overcome flying anxiety and enjoy a calmer, more comfortable flight.

1. Understand Your Fear and The Safety of Flying

Fear of flying often stems from a lack of control, fear of turbulence, or even claustrophobia. For me, it was a mix of all three. Learning how airplanes work, the safety measures in place, and the science behind turbulence helped ease my mind. Talking to a pilot or watching educational videos on aviation safety reassured me that flying is one of the safest modes of transportation. Knowledge truly is power when it comes to reducing fear.

One of the most effective ways to ease flying anxiety is to understand just how safe air travel actually is. Statistically, flying is the safest mode of transportation. According to the International Air Transport Association (IATA), the odds of being in a fatal plane crash are about 1 in 11 million. Compare that to the risks of driving, where the odds of being in a fatal car accident are approximately 1 in 5,000. Commercial airplanes undergo rigorous safety checks, and pilots receive extensive training to handle any situation. In fact, turbulence, one of the biggest fears for anxious flyers, is a normal part of flying and rarely poses any real danger. Understanding these facts can help reassure your mind that flying is incredibly safe.

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How to apply this:

• Read about flight safety statistics (air travel is statistically safer than driving!).
• Watch educational videos on how airplanes function.
• Speak to pilots or flight attendants if you have questions.

2. Practice Breathing Techniques

When my anxiety starts creeping in, my first line of defense is breathing exercises. Deep, controlled breathing helps lower my heart rate and relax my body. One technique I use is the 4-7-8 method: inhale for four seconds, hold for seven, and exhale for eight. It helps slow my racing thoughts and brings me back to a calm state.

How to apply this:

• Try deep breathing exercises before and during your flight.
• Use guided breathing apps like Calm or Headspace.
• Focus on slow, controlled breaths when you start feeling anxious.

3. Use Distraction Methods

One of the best ways to manage flying anxiety is to keep your mind occupied. I used to sit on flights obsessing over every sound and movement, which only fueled my fear. Now, I make sure to bring distractions, whether it’s an interesting book, a podcast, or a favorite TV show. Engaging in something enjoyable takes my mind off the flight and helps me stay relaxed.

How to apply this:

• Download movies, podcasts, or audiobooks before your flight.
• Bring a puzzle book, coloring book, or favorite novel.
• Chat with a travel companion or a friendly seatmate.

4. Try Relaxation Exercises

Progressive muscle relaxation (PMR) has been a game-changer for me. This technique involves tensing and relaxing different muscle groups to release tension. When I feel anxious, I start by tensing my toes for five seconds and then relaxing them, then move up to my legs, then my hands, and so on. It helps shift my focus away from fear and into my body’s sensations, grounding me in the present moment.

How to apply this:

• Practice progressive muscle relaxation before your flight.
• Pair relaxation exercises with deep breathing for better results.
• Listen to a guided meditation or relaxation audio.

5. Reframe Your Thoughts

Negative thinking fuels anxiety. I used to spiral into “what if” scenarios, what if the plane experiences turbulence? What if I have a panic attack? What if something goes wrong? But I learned to challenge these thoughts with logic. Instead of focusing on catastrophic thinking, I remind myself that turbulence is normal and not dangerous, and that flight attendants handle anxious passengers all the time.

How to apply this:

• Recognize when you’re engaging in catastrophic thinking.
• Replace fearful thoughts with rational, calming statements.
• Remind yourself that millions of people fly safely every day.

6. Prepare for Comfort

Anxiety can be worsened by physical discomfort, so I always make sure I’m as comfortable as possible on a flight. I bring noise-canceling headphones, wear cozy clothes, and carry familiar items like a soft scarf or a calming essential oil (lavender works wonders for relaxation). Comfort items help create a sense of security and make the flight more pleasant.

How to apply this:

• Wear loose, breathable clothing for your flight. Check out this cozy airport outfit on Amazon.
• Bring comfort items like a neck pillow, blanket, or soothing music.
• Avoid caffeine and opt for herbal tea or water to stay hydrated.

7. Consider Professional Help if Needed

If flying anxiety is significantly impacting your travel plans, seeking help from a therapist can be incredibly beneficial. Exposure therapy, cognitive-behavioral therapy (CBT), and even hypnotherapy have been effective for many people. Some travelers also find comfort in taking medication for anxiety, prescribed by their doctor.

How to apply this:

• Consider talking to a therapist who specializes in phobias.
• Look into online courses or therapy apps for flight anxiety.
• Try natural OTC remedies to calming nerves. Try out these fly calm patches.
• If necessary, consult a doctor about medication options.

Overcoming flight anxiety doesn’t happen overnight, but with the right tools and mindset, it is absolutely possible. These strategies have helped me go from dreading flights to actually enjoying them, and I hope they can help you too. Remember, millions of people fly safely every day, and you are stronger than your fears. With preparation, knowledge, and practice, you can conquer flying anxiety and experience the joy of travel without unnecessary stress.

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Do you have any personal tips for managing flight anxiety? Share your experiences in the comments. I’d love to hear them!

With love,

Bri & Cat

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