How CBT helps fear of flying – Q&A with a therapist

In brief

• CBT helps you understand what maintains fear of flying
• Anxiety does not mean danger is present
• The goal is to tolerate anxiety, not eliminate it
• Exposure and behavioural change are key to long-term progress

Tara, why do some people feel afraid of flying even if they know it’s safe?

Because the logical brain and the threat system do not always agree. Someone can know, rationally, that flying is statistically very safe, but their body may still respond as if there is danger. The amygdala and threat system can react quickly to sensations such as turbulence, enclosed space, noise, height or lack of control, before the rational brain has fully caught up. 

So the person is not being silly or irrational; their brain has learned to associate flying with threat. Importantly, the presence of anxiety does not mean that danger is actually present.

Does being afraid of flying mean there’s something wrong with me?

Anxiety is not a character flaw, it is a threat system doing its best but sometimes getting things very wrong. The presence of anxiety does not mean something dangerous is happening; sometimes it simply means the brain has pressed the alarm button when it didn’t need to.

What is CBT, and how can it help with fear of flying?

CBT stands for Cognitive Behavioural Therapy. It looks at the relationship between thoughts, feelings, body sensations and behaviours. 

With fear of flying, CBT helps people understand what maintains the fear, such as catastrophic thoughts, avoidance, reassurance-seeking, scanning for danger, or trying to feel completely in control. 

Treatment may include psychoeducation, cognitive work, attention training and exposure-based work. The aim is not to force someone to “think positively,” but to help them build evidence that they can tolerate anxiety and fly safely. 

Typically learning that they may be overestimating the probability of danger and underestimating their ability to cope with discomfort and the emotion, anxiety.

Every person’s fear of flying is slightly different, so good therapy would always involve understanding the individual formulation rather than applying a one-size-fits-all model.

How does CBT change someone’s reaction to turbulence or in-flight anxiety?

CBT helps people reinterpret turbulence and anxiety sensations more accurately. For example, turbulence may feel dangerous, but it is usually uncomfortable rather than unsafe. In-flight anxiety can also produce symptoms such as a racing heart, dizziness, nausea or breathlessness, which people may misread as evidence that something is wrong. 

CBT teaches people to notice these sensations without catastrophising or engaging in safety behaviours. 

Over time, the brain learns: “I can feel anxious on a flight and still be safe.”

What can someone do during a flight when anxiety suddenly spikes?

First, label it: “This is anxiety, not danger.” Anxiety may be uncomfortable, but it is not evidence that something dangerous is about to happen. Then bring attention back to the present moment by placing your feet on the floor, back against the seat, noticing sounds, colours and objects around you. 

Slowing the exhale or using a physiological sigh can help settle the body, but the goal is not to urgently get rid of anxiety. 

The goal is to stop feeding it with panic, checking or mental catastrophising, and to allow the anxiety wave to rise, peak and pass.

Get help for fear of flying

Fear of flying isn’t something we’re born with, but that we learn – which means it can be unlearned. If your fear of flying is impacting your life, professional therapy like CBT can help you to feel more able to get on a plane again.

For more insights on fear of flying and how to manage it, visit the Help Desk. You can also download our Calm Flight Toolkit. 

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