Why fear of flying can get worse with age

In brief

• Fear of flying can get worse with age for some people
• It’s caused by a combination of psychology, physiology and life events
• There are practical things you can do to regain confidence and calmness while you fly

Coping with increasing anxiety

Aviophobia can develop at any time, but some people find fear of flying gets worse with age. There can be multiple causes, including changes to our psychology, physiology and lived experience.

In this article, we’ll explore the science behind age-related increases in flight anxiety, supported by research and expert insight. Most importantly, we’ll share proven strategies to help you manage it.

Why fear of flying can get worse with age

Why do some people find their flight anxiety intensifies as they get older? Let’s look at the science.

Increased awareness of mortality

Research shows that fear of death, or thanatophobia, can become more pronounced with age. Evidence suggests our fear of death peaks during middle age and subsides as we become older.

While young adults may rationalise air travel as routine and safe, older adults often have a heightened sense of vulnerability. Every bump or sound on the aircraft may be interpreted as a potential threat and a reminder of our mortality. 

Accumulated experiences (good and bad)

With age comes experience. Sometimes this means exposure to unsettling flights – turbulence, aborted landings, or even just a tense memory from decades ago. Cognitive psychology tells us that negative experiences are more vividly remembered than positive ones, scientists have found.

This “negativity bias” means that a single rough flight from years ago can disproportionately colour future expectations.

Reduced physiological resilience

Ageing brings changes in our bodies that can impact how we handle stress. As we get older, we may find it harder to deal with stressful situations. 

• The cardiovascular system is less flexible, making physical symptoms of anxiety (racing heart, dizziness) feel more pronounced.
• Sleep patterns can change, making jet lag harder to manage.
• In some people, vestibular changes in the inner ear may make turbulence or the motions of flying feel more disorientating.

These factors can make flight anxiety feel more intense. While anxiety levels may be the same, the way we process and perceive it can differ.

Reduced sense of control

As we age, many people experience a reduction in control in daily life, covering everything from health problems to mobility issues. On an aircraft, we have no control over outcomes and this can amplify feelings of helplessness.

People with high “intolerance of uncertainty” were more likely to experience catastrophic thinking, experts say.

Media exposure and risk perception

High-profile plane crashes receive intense media coverage, creating a distorted perception of danger. The reality is that there are more flights than ever before, yet flying remains safe. 

Older adults, especially those who consume more traditional media, may internalise these risks, even though the statistical likelihood of an accident is vanishingly small.

How fear of flying affects the body and mind

Fear of flying isn’t just “in your head.” It can have very real and measurable effects on the body. Evidence suggests that these effects can become more pronounced with age.

The fight-or-flight response

When the brain interprets flying as a threat, it activates the sympathetic nervous system. This triggers the classic fight-or-flight cascade:

• Adrenaline release causes rapid heartbeat, sweaty palms, muscle tension.
• Cortisol release heightens alertness, but can also cause nausea.
• Breathing changes cause shallow, rapid breaths that can lead to dizziness.

On the ground, this response would prepare you to run or fight. On a plane, with no outlet for action, the physical symptoms can feed back into the fear, making it worse.

When on a plane, these stresses can build up, leading to mental distress.

Catastrophic thinking

Cognitive-behavioural studies show that anxious flyers often experience catastrophic misinterpretations of normal events. Instead of registering an unfamiliar noise and ignoring it, we can fixate on it, considering it a potential danger.

This cycle is reinforced by selective attention. This involves focusing only on signs of danger while ignoring safety cues (like calm cabin crew or smooth landings).

For older adults, these symptoms can be amplified by other issues, which can create multi-layered anxiety.

Strategies to manage fear of flying

Many people with fear of flying respond well to treatment. Evidence-based approaches can help reduce anxiety and make flying manageable, even if you feel it’s getting worse.

Cognitive-behavioural therapy (CBT)

CBT is one of the most effective treatments for aviophobia. It works by helping to retrain the brain and provide coping mechanisms for anxiety-inducing experiences (like flying).

You can speak with a professional therapist if you want a personalised course of treatment. Many airlines now offer CBT-based “fear of flying courses” combining education, group therapy, and supervised exposure to flights. Evidence suggests they can be effective for some people.

Exposure therapy

Exposure therapy gradually reintroduces flight-related stimuli, with exposure escalating in intensity.

You could start by watching plane videos, then move on to looking at planes, to visiting airports, to taking short flights. This is all done in a structured, supportive way. In some cases, it can all be done virtually.

Virtual reality (VR) exposure is emerging as a powerful tool that can support exposure therapy. 

A 2021 study in Frontiers in Virtual Reality found VR-based exposure therapy significantly reduced flight anxiety and showed real promise for older adults who preferred gradual acclimatisation.

Breathing and relaxation techniques

Since fear of flying is amplified by physical symptoms, strategies that target the body can be highly effective. Here are some things that you can do to reduce your anxiety before and during a flight:

• Diaphragmatic breathing: Slows the heart rate and counteracts hyperventilation.
• Grounding exercises: Things like the 5-4-3-2-1 exercise can reduce tension triggered by adrenaline.
• Mindfulness meditation: These help to keep your attention in the present moment rather than catastrophic thinking.

Apps like Headspace and Calm offer pre-flight and in-flight guided meditations that many travellers find helpful.

You can find more in our Help Desk and in our free Calm Flight Toolkit.

Education and rational reassurance

While it may not work for everyone, understanding the science of flight, why turbulence is safe, and what flight noises mean can reduce the unknowns that fuel anxiety. You don’t need to become an aeronautical expert to get some benefit from engineering insights.

Books like Cockpit Confidential are fun and functional, providing a warts-and-all insight into life as a commercial pilot.

Reading these anecdotes can help better understand the realities of life in the air.

You can manage fear of flying

The evidence shows that fear of flying can get worse for some people as they get older. It’s often fuelled by a heightened awareness of mortality, exacerbated by physical changes, and affected by the accumulation of experience. 

Don’t let fear of flying define you. There are treatments out there, from CBT and exposure therapy to mindfulness and education. (Check out our Help Desk for a range of guides to help you.) With the right tools and an open mind, you can stop flying through fear and soar above it – however old you are.

Please share this article with anyone who might benefit from it.

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