Six simple hacks to calm flight anxiety at 30,000 feet

Feeling nervous about flying? You’re not alone, these simple tips can help you feel more at ease.

As the travel season kicks off, many of us are eagerly planning holidays abroad. But for some, the idea of flying brings more stress than excitement.

If this sounds familiar, you’re not alone. In fact, over half of Brits (52%), admit to a fear of being high up, and around a quarter (24%) experience anxiety when stepping onto a plane, a condition known as aerophobia, something that can affect even the most seasoned travellers.

The good news? With a few smart strategies and a little preparation, you can ease your nerves and enjoy the experience on your own terms.

Jane Bolton, a travel expert here at Erna Low, has shared six practical tips that can help anxious flyers stay grounded and calm, before, during and after their journey.

1. Plan ahead and know what to expect

Uncertainty is a common trigger for fear, especially if there are unexpected sounds or sudden bumps, which can make things feel overwhelming. Turbulence in particular, is a big trigger for many, even though it is a routine part of flying.

To ease the nerves, think of turbulence like driving over a bumpy road, it might not feel great, but it’s nothing to worry about. Planes are designed to handle it, and pilots are trained to navigate it safely.

Do a little research in advance by watching short videos that explain how planes work and what different in-flight noises mean. Familiarising yourself with the environment and layout can make it feel more predictable and safer.

There are also flight tracker apps which you can download before your journey, that can help you navigate the route and allow you to visually see how often your route flies safely every day, giving you that extra sense of control.

2. Shift your perspective - reframe fear as excitement

Did you know that fear and excitement trigger the same physical response in your body? Your heart rate rises and your breathing changes, but your mindset makes all the difference.

Smile, even if it feels silly. It sends a message to your brain that things are okay. Practice shifting negative thoughts into positive ones by using mental tricks like the ‘anxiety vs excitement’ method. Try saying things like “I’m excited” instead of “I’m scared” to help redirect your thoughts.

Simple distractions like listening to a great playlist, film, book, audiobook, or a calming podcast can also help calm your nervous system.

3. Prepare your mindset early

Anticipatory nerves can kick in days or weeks before boarding, leading to sleepless nights and exhaustion, especially when left unchecked. To manage this, create a calming routine in the lead up to your flight.

Gentle yoga or guided meditation can help build emotional resilience. Using breathing tools like anti-anxiety necklaces can also help centre you if panic starts to set in.

4. Choose the right seat

If feeling trapped or unsettled in your seat makes you uneasy, try opting for a seat over the wing, this is usually the most stable part of the plane. If you’re someone who gets claustrophobic or likes to move around, choose an aisle seat. Many find a window seat that offers a view more soothing, pick what works for you.

On common aircrafts like the Boeing 737 or Airbus A320, seats between rows 12 and 25 are typically over the wings but checking seat maps on airline websites can help identify these seats.

5. Avoid common triggers

Drinks like alcohol or caffeinated drinks such as coffee, can amplify anxiety, not reduce it. Try avoiding these before your flight and opt for water or calming herbal teas instead.

You might also find bringing noise-cancelling headphones and familiar scents like lavender oil help soothe your senses and reduce stimulation mid-flight.

6. Timings and routine matter

Whenever possible, choose an early morning flight, it leaves less time for overthinking, as long waits on the day of travel can allow nerves to build.

Creating a personal pre-flight routine can also offer a comforting sense of structure. Whether it’s listening to the same song during take-off, using calming essential oils or packing the same comfort item in your hand luggage, small rituals can help you feel grounded and in control.

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