5 ways to manage your travel anxiety

[WORLD] With summer travel season on the horizon and air travel returning to pre-pandemic levels, flight anxiety is once again a common concern for millions. Whether it's fear of turbulence, claustrophobia, or a lack of control, anxiety can turn an exciting journey into a stressful ordeal. Fortunately, mental health professionals and aviation experts offer practical strategies to help travelers manage their fears and fly with greater ease.

Flight Anxiety: A Common Challenge for Modern Travelers

According to the National Institute of Mental Health, up to 25% of Americans experience some level of flight-related anxiety. While for some it's a mild discomfort, for others it can be a debilitating fear known as aviophobia. This condition not only limits personal and professional travel but can also lead to missed opportunities and increased stress levels.

Dr. Kevin Chapman, a clinical psychologist and founder of the Kentucky Center for Anxiety and Related Disorders, notes: “Flight anxiety is often tied to a perceived lack of control, but the good news is that it’s very treatable with the right strategies.”

As airports gear up for a busy travel season, here are five research-backed tips to help ease the nerves and make air travel more bearable—even enjoyable.

1. Understand the Science of Flight

Keyword: fear of flying, turbulence anxiety

A major cause of flight anxiety is a lack of understanding about how airplanes work. Turbulence, for example, is often mistaken for danger, but aviation experts reassure that modern aircraft are engineered to withstand far more than the bumps and shakes experienced midair.

Captain Tom Bunn, retired commercial pilot and founder of the SOAR fear of flying program, explains: “Planes are built to handle extreme stress. Turbulence feels uncomfortable, but it’s not unsafe.”
He recommends watching educational videos about aviation mechanics to help demystify the flying process.

2. Use Breathing Techniques and Mindfulness

Keyword: relaxation techniques for flying

Deep breathing and mindfulness exercises are powerful tools in managing in-the-moment anxiety. A 2020 study published in the Journal of Anxiety Disorders found that controlled breathing can reduce symptoms of panic and fear in as little as five minutes.

Try this technique before and during takeoff:

• Inhale through your nose for 4 seconds
• Hold your breath for 4 seconds
• Exhale slowly through your mouth for 6 seconds
• Repeat for several minutes

Many airlines now offer guided meditation and relaxation audio through their in-flight entertainment systems.

3. Avoid Stimulants Before the Flight

Keyword: flight anxiety tips

While it may be tempting to grab a strong coffee before boarding, caffeine and other stimulants can heighten anxiety symptoms. Instead, opt for hydrating with water and eating a light, balanced meal beforehand.

Avoiding alcohol is also advisable. Although it may temporarily dull nerves, alcohol can disrupt sleep, increase dehydration, and potentially worsen feelings of panic.

Dr. Erin Wiley, a licensed counselor and founder of The Willow Center, advises: “Substances like caffeine and alcohol interfere with your body’s natural coping mechanisms. Stick with water and calming herbal teas like chamomile.”

4. Distraction Is Key: Bring Entertainment and Comfort Items

Keyword: coping with flight anxiety

Keeping your mind engaged can prevent you from spiraling into anxious thoughts. Download your favorite movies, audiobooks, or podcasts before boarding. Simple games, puzzles, or even coloring books can also serve as effective distractions.

Additionally, comfort items such as a travel pillow, noise-canceling headphones, or a calming essential oil roller (like lavender) can make the flight feel more manageable.

5. Consider Professional Help or a Fear-of-Flying Course

Keyword: aviophobia treatment

For persistent or severe anxiety, professional intervention can be highly effective. Cognitive Behavioral Therapy (CBT) is a gold standard treatment for phobias, including fear of flying. Some therapists offer virtual sessions specifically geared toward flight anxiety.

Several major airlines also offer fear-of-flying courses that include exposure therapy, behind-the-scenes tours, and meetings with pilots to discuss common fears.

Notable programs include:

• SOAR Program by Captain Tom Bunn
• Flying Without Fear by British Airways
• Fearless Flight by Captain Ron Nielsen

These courses often include virtual reality components and access to online communities for ongoing support.

Final Thoughts: Taking Control of the Skies

Flight anxiety is a legitimate and common concern, but with the right tools, it doesn’t have to ground your travel plans. By combining education, mindfulness, healthy habits, and professional support, many travelers find that their anxiety becomes more manageable—and some even begin to enjoy flying.

As Dr. Chapman puts it: “The goal isn’t to eliminate fear entirely—it’s to learn how to function through it. That’s real progress.”

Whether you're preparing for your first flight in years or just hoping to fly more comfortably, these strategies can make your journey smoother from gate to gate.