My Science-Supported, Non-Expert Recommendations for Managing Flight Anxiety And Unexpected Turbulence

These are the hacks that have helped me bounce around the globe, even with my fear of flying.

Marcia Hylton | Travel Writer & Move-Abroad Coach

Published in

She’s Unbound

6 min readJun 5, 2024

My Non-Expert Recommendations for Managing Flight Anxiety and Unexpected Turbulence

Years ago, when I began pursuing my dreams of exploring all the corners of the globe, I could not board an airplane comfortably without the handy anti-anxiety pills prescribed by my very thoughtful physician. I took the minimal amount prescribed to control my flight anxiety, but when we hit severe turbulence for an extended period, I would take an additional pill for good measure.

I have never gone into a complete panic when flying, but I once saw what that looked like when I flew with a gal pal who began shaking and sobbing uncontrollably. For her, the challenge was claustrophobia. In my case, I wanted to rid myself of the constant feeling of dreading the next round of turbulence. I needed to be able to relax and enjoy the flight.

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For many wannabe globetrotters, the anxiety of flying can sometimes overshadow the anticipated joy of getting to their desired destination. Flight anxiety can keep even the most enthusiastic among us from exploring the world. However, understanding and managing our fears is vital to being released from them, allowing us to pursue our travel dreams.

In this article, I offer actionable techniques to conquer flight anxiety without medication. I provide insight into choosing flights that minimize discomfort from turbulence, making your air travel experience as smooth as possible.

Understanding your flight anxiety

Flight anxiety encompasses many fears, from claustrophobia and fear of heights to the unsettling feeling turbulence can bring. It’s essential to address these fears directly. Here are two ways to think about your anxiety.

1. Learning More Helps

Give your rational brain an advantage by learning more about the mechanics of flight and how safety is prioritized. Learning more can provide reassurance and reduce your anxiety. An aircraft is designed to withstand far more stress than ordinary flights encounter, and pilots undergo extensive training to handle various scenarios, including turbulence.

2. Advanced Preparation

Before your flight, familiarize yourself with the airport layout, check-in procedures, and security processes. This preparation can reduce stress on the day of travel.

Four flight-anxiety management techniques

1. Controlled Breathing

Science has confirmed that deep breathing exercises can help manage anxiety effectively (Harvard Health). Techniques like the 4–7–8 method, where you inhale for four seconds, hold your breath for seven, and exhale for eight, can be remarkably calming.

2. Find A Distraction

Bring items that help distract and soothe you. Your items can be a gripping book, favorite music, a puzzle, or movies. Engaging your mind can divert it from anxious thoughts.

3. Practice Mindfulness and Meditation

Apps like Headspace and Calm offer guided meditations specifically designed for flying. These can be great tools to maintain relaxation during the flight.

4. Speak Up When You Need Help

Don’t hesitate to inform the cabin crew that you’re an anxious flyer. Airlines often train their staff to help soothe nervous passengers.

Three ways to choose the best time and route to fly

Understanding when and where to fly can play a significant role in minimizing your exposure to turbulence, which is often a considerable trigger for anxiety:

1. Consider The Time of Day

Generally, it is advisable to fly early in the morning. The sun’s heating of the earth’s surface can contribute to turbulent air, which is less intense in the early hours.

2. Pick The Best Season

Winter months can increase turbulence due to higher wind speeds in the upper atmosphere. Spring and fall tend to be milder.

3. Evaluate Flight Routes

Some routes are naturally smoother than others. Flights over large bodies of water, for instance, can be less turbulent than those over land because of the more uniform surface below. Pilots also have modern navigation tools that help them avoid areas of known turbulence.

Two seating strategies to improve your experience

Choosing where to sit can also affect your flight experience.

A. Try Sitting Over the Wings

Sitting over the wings is generally the most stable part of an airplane. The closer you are to the center of the aircraft’s gravity, the less turbulence you will feel.

B. Upgrade When Possible

If your budget allows, consider upgrading to a class with more space. More room to relax can help alleviate anxiety.

Consider making an appointment with a specialist

If your anxiety is severe, consulting a mental health professional can be beneficial. They can provide therapies such as Cognitive Behavioral Therapy or CBT (Cleveland Clinic), which is effective in managing flight anxiety. Some professionals specialize in phobias related to flying and can offer tailored strategies and support.

In Closing

Flight anxiety is a common challenge that prevents many from traveling the world, but it doesn’t have to be a limiting factor. With the proper techniques, knowledge about flight patterns, and careful planning, you can significantly reduce your anxiety and make your travel experiences more enjoyable.

Remember, every successful flight is a step towards overcoming your fear, and getting to see the world is worth overcoming your fears. So buckle up and get ready to explore the skies and beyond with newfound confidence.