Fear of Flying? 15 Proven Ways to Calm Flight Anxiety and Relax in the Air

Flying can be an exciting gateway to new adventures, but for many, it’s also a source of stress and anxiety. Whether it’s turbulence, claustrophobia, fear of heights, or simply the lack of control, nervousness about flying is more common than you might think. The good news? There are practical and effective ways to ease your anxiety and make your flight a smoother, more relaxing experience.

If you’re feeling anxious about your upcoming trip, try these 15 expert-backed strategies to help you stay calm before and during your flight.

1. Educate Yourself on Airplane Safety and Mechanics

Much of flight anxiety comes from fear of the unknown. Understanding how airplanes work, the strict safety measures in place, and why turbulence is completely normal can be reassuring.

• Did you know that turbulence is simply a change in air currents and not a sign that the plane is in danger?
• Commercial aircraft are designed to withstand extreme weather conditions, and pilots are extensively trained to handle any unexpected situations.

You can watch videos on how airplanes fly or read articles about turbulence and flight safety to demystify the experience.

2. Choose Your Seat Wisely

Where you sit can impact your comfort level on a flight. If turbulence makes you anxious, consider booking a seat over the wings—this area experiences the least amount of movement.

Other seating tips:

• Aisle seats are great if claustrophobia is a concern since you won’t feel boxed in.
• Window seats give you control over the view, which can be soothing for some passengers.
• Avoid seats near the rear of the plane, as they tend to experience the most motion.

3. Practice Deep Breathing and Meditation

Controlled breathing can help lower stress levels and keep anxiety from spiraling. Try the 4-7-8 breathing method:

1. Inhale deeply through your nose for 4 seconds.
2. Hold your breath for 7 seconds.
3. Exhale slowly through your mouth for 8 seconds.

Doing this a few times before takeoff and during the flight activates the relaxation response in your body.

Apps like Calm, Headspace, or Insight Timer offer guided meditations specifically designed for travel anxiety.

4. Distract Yourself with Entertainment

Keeping your mind occupied is one of the easiest ways to prevent anxious thoughts from taking over.

• Download your favorite movies, TV shows, or podcasts before your flight.
• Bring an engaging book or an audiobook for immersive storytelling.
• Play mobile games or do crossword puzzles to keep your brain engaged.

The goal is to redirect your focus from the flight to something enjoyable.

5. Listen to Relaxing Music or White Noise

Music can have a powerful calming effect on the nervous system. Before your trip, create a playlist with soothing music, nature sounds, or white noise to help you relax.

• Classical, jazz, or ambient music can lower stress levels.
• Binaural beats and ASMR recordings may help ease tension.
• Noise-canceling headphones can reduce cabin noise and create a peaceful environment.

6. Use Calming Essential Oils

Aromatherapy can be a natural way to reduce stress while flying. Lavender, chamomile, and peppermint essential oils are known for their calming properties.

Ways to use them:

• Apply a drop of lavender oil to your wrists or temples.
• Use a rollerball blend designed for stress relief.
• Inhale from a tissue or cotton pad for a quick calming effect.

Just be mindful of passengers around you who may be sensitive to scents.

7. Try Cognitive Behavioral Techniques (CBT)

CBT-based strategies help challenge irrational fears about flying. One technique is thought reframing:

• Instead of thinking, “This plane could crash”, replace it with “Flying is statistically the safest way to travel.”
• If you feel turbulence, remind yourself, “This is just like bumps in the road while driving—it’s completely normal.”

Practicing rational thinking can help retrain your brain to handle anxiety more effectively.

8. Stay Hydrated, but Avoid Caffeine & Alcohol

Dehydration can worsen anxiety and fatigue, so drink plenty of water before and during your flight. However, limit or avoid:

• Caffeine (can heighten jitters and increase heart rate).
• Alcohol (may initially feel relaxing but can cause dehydration and worsen anxiety).

Stick to herbal tea, water, or electrolyte drinks for better relaxation.

9. Pack Comfort Items

Bringing familiar or comforting items can make a big difference in how relaxed you feel on a plane. Consider packing:

• A weighted blanket or scarf (light pressure can soothe nerves).
• A neck pillow to feel cozier.
• Chewing gum or mints to distract from discomfort.

These little touches can create a sense of home in an unfamiliar environment.

10. Use an Anti-Anxiety Device

If you struggle with in-flight anxiety, consider gadgets designed for stress relief, such as:

• The Calmigo device, which provides guided breathing to ease panic attacks.
• Acupressure wristbands, which use pressure points to help reduce nausea and anxiety.
• Fidget cubes or stress balls to channel nervous energy.

These tools help distract and ground you during moments of stress.

11. Focus on Your Destination, Not the Flight

Shift your mindset from fear to excitement by thinking about your trip ahead.

• Visualize your first moments upon arrival (the hotel, the food, the adventure).
• Browse travel guides or itinerary plans during the flight.
• Keep a list of things you’re excited to experience to refocus your energy.

12. Travel with a Supportive Companion

If possible, fly with a trusted friend or family member who understands your anxiety. They can offer reassurance, conversation, and comfort, making the experience less overwhelming.

If you’re flying solo, consider telling the flight attendants—they are trained to assist nervous passengers.

13. Exercise Before Your Flight

Physical activity helps burn off excess nervous energy and releases feel-good endorphins.

• Take a walk around the terminal before boarding.
• Do light stretches or yoga to release tension.
• Engage in deep breathing exercises while waiting at the gate.

Arriving on the plane with a relaxed body makes it easier to keep your mind at ease.

14. Try Medication or Natural Supplements

If your anxiety is severe, talk to your doctor about temporary anti-anxiety medication like Xanax or beta-blockers.

For a natural approach:

• Magnesium helps relax muscles and nerves.
• L-theanine (found in green tea) promotes calmness.
• CBD oil (check airline restrictions) may help with relaxation.

Always consult a doctor before trying new supplements.

15. Remember: Flying is One of the Safest Ways to Travel

Sometimes, reminding yourself of the statistics can be reassuring. Your chances of being in a plane accident are 1 in 11 million, whereas car accidents are far more common.

If you feel overwhelmed, ground yourself in facts and focus on how much you’re gaining from travel, rather than fearing the journey.

Flying doesn’t have to be stressful. By using these proven relaxation techniques, you can transform your flight experience from anxious to empowered. The more you practice these strategies, the more comfortable flying will become.

Next time you board a plane, take a deep breath, trust the process, and focus on the incredible adventure waiting for you.

Safe travels!