Pre-flight checklist for anxious flyers

In brief

• A pre-flight checklist can help you to prepare you physically and mentally for a flight
• The checklist covers everything you need to do, from the day before your flight until the safe and smooth landing
• You can download our free pre-flight checklist for anxious flyers

Use our pre-flight checklist

A pre-flight checklist is a simple, structured list that breaks preparation into clear, manageable steps. Using the pre-flight checklist provides focus, increases your sense of control, and helps prevent anxiety from spiralling.

We’ve created a free pre-flight checklist for anxious flyers. It’s available online and as a printable PDF to help you prepare calmly and confidently. 

Here’s how a pre-flight checklist works, why it helps, and what you’ll find inside.

Why a checklist can help with flying anxiety

Flying can be stressful with huge amounts of information to manage and unfamiliar experiences to navigate.

• Reduces decision fatigue: Anxiety often makes simple decisions feel complicated. A checklist removes the mental load by telling you exactly what’s next.
• Creates structure: Breaking the pre-flight process into clear steps makes it feel less overwhelming.
• Builds confidence: Each ticked item is a reminder that you’re prepared and capable.
• Supports CBT techniques: By tracking progress and anticipation, a checklist complements other tools like diaries and exposure practice.

What’s inside the free checklist

Our checklist is divided into stages that mirror the natural flow of preparing for a flight. Each section is practical, personal, and designed with nervous flyers in mind.

1. The day before your flight

• Confirm travel documents (passport, boarding pass, insurance).
• Pack essentials in your carry-on (headphones, snacks, comfort item).
• Download the Calm Flight Toolkit.
• Note down coping strategies (breathing techniques, grounding exercises).
• Set realistic expectations: remind yourself turbulence is safe, and discomfort is not danger.

2. On the day of your flight

• Eat something light but filling before leaving for the airport.
• Hydrate (bring an empty reusable water bottle to refill at the airport).
• Leave extra time for travel to avoid last-minute stress.
• Wear comfortable clothing (layers help with cabin temperature changes).
• Keep your checklist accessible to tick off as you go.

3. At the airport

• Check in or drop your bag early to reduce waiting-time anxiety.
• Walk or stretch to release tension before boarding.
• Use grounding techniques in the terminal if anxiety spikes (5-4-3-2-1 method).
• Remind yourself: thousands of flights take off and land safely every day.

4. During boarding

• Find your seat, settle in, and arrange your space (comfort item, headphones within reach).
• Do a short breathing exercise while passengers board – this prevents anxiety building before takeoff.
• Remind yourself of your plan: what you’ll do during takeoff, turbulence, and landing.

5. In-flight

• Use distraction techniques (book, podcast, film) during takeoff and turbulence.
• Practise breathing or mindfulness when you feel anxiety rise.
• Stay hydrated and snack regularly to keep blood sugar balanced.
• Record thoughts and feelings in your diary (if using one) to track CBT progress.

How to use this checklist

• Print the PDF: Keep a hard copy in your bag so you can tick items off with a pen.
• Save the online version: Access it on your phone or tablet if you prefer digital.
• Personalise it: Add your own rituals or comfort items (lucky charm, favourite snack).
• Pair with other tools: Use alongside our breathing guide or diary template for a complete toolkit.

Practical tips for a calm flight

• Start early: Don’t wait until you’re stressed at the airport. Use the checklist the night before.
• Be realistic: If a task feels too big, break it down further (e.g. “pack carry-on” becomes “pack snacks,” “pack headphones,” etc.).
• Use positive reinforcement: Each tick is progress. Say to yourself, “That’s another step closer to calm.”
• Review post-flight: After landing, note which steps helped most. This builds confidence for your next journey. You’re making progress!

Find ways to reduce pre-flight stress

Flying anxiety can make you feel anxious and powerless, but it doesn’t need to be that way. A pre-flight checklist can provide a sense of control, enabling you to build confidence one tick at a time. 

Don’t worry about digital connections. You can download our free pre-flight checklist for anxious flyers (PDF), personalise it, and let it guide you from your desktop to your destination.

Don’t forget to download the Calm Flight Toolkit and visit the Help Desk.

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

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