In brief:
- Some – but not all – frequent flyers find turbulence-related anxiety reduces the more they fly
- Over time, frequent flyers become habituated to turbulence – understanding that it’s uncomfortable but not unsafe
- Some anxious flyers may continue to be triggered by turbulence and should consider getting professional help from a registered therapist
Flying often can reduce anxiety
Turbulence is one of the most common triggers of flight anxiety and it can even affect people who fly regularly. Even people who fly regularly can still be scared of flying, but for most, the feelings of anxiety are lessened.
Let’s look at what turbulence actually is, how frequent flyers experience it, and why understanding the science behind those bumps can make every flight feel a little calmer.
The psychology of fear: why turbulence feels so bad
Fear of turbulence is, for many fearful flyers, about losing control. Turbulence causes the aircraft to move which can trigger your “fight or flight” response. You can learn to associate turbulence with danger.
Frequent flyers know that turbulence is normal and is an expected part of every fight. But this rationality isn’t powerful enough to overcome the fear of flying.
It’s the same reason why reading airline statistics doesn’t automatically cure a fear of flying (even though a lot of people tell us it should!).
The disconnect between what your body feels (flying is unsafe) and what you understand to be true (that flying is safe) is why turbulence can still make even experienced travellers uncomfortable.
Do frequent flyers stop noticing turbulence?
Lots of people who fly frequently find their fear reduces, but this isn’t true of everyone.
You’ll find that many frequent flyers (including pilots, cabin crew, and business travellers) become desensitised to turbulence. That’s in part because of psychological conditioning and partly because of familiarity.
Instead of worrying about turbulence, their brains have learned that turbulence isn’t a threat.
It’s true that some frequent flyers never completely relax. Despite flying for hundreds, potentially even thousands, of times they can still find elements of the experience can cause anxiety.
When we as the question: Do frequent flyers get used to turbulence? We’re really asking: “Will I get used to turbulence if I fly a lot?”
The answer is, yes. But you might not.
You may always find elements of flying stressful. Because you’re unique, we can’t say what these elements might be. The evidence shows us that the average person will find that the more they fly, the easier the experience can become. This is the evidential basis on which exposure therapy is built and it’s something we explore below.
Exposure and adaptation: how the brain adjusts
Frequent flyers get used to turbulence through a process known to psychologists as exposure habituation (as this wonderful publication explains).
The process is fairly simple and easy to understand. When someone is repeatedly exposed to something that once triggered anxiety – in this case, turbulence – and nothing bad happens, the brain gradually reduces its fear response.
It’s the same mechanism that helps people overcome fears of spiders and heights.
Repeated flights help you to learn that turbulence isn’t dangerous. While it may be uncomfortable, it’s not unsafe. Instead of panicking at every bump, the brain makes an assessment and understands it’s not dangerous, filing it away rather than fixating on it.
Habituation isn’t an immediate process, but one that takes time. The more you fly, the easier it can become. You may have setbacks, but the trajectory should always be positive – like flying itself.
Still feeling stressed? When to seek extra support
As we’ve explained before, not all frequent flyers find that their turbulence anxiety reduces. If you find that turbulence anxiety makes flying distressing then professional help can make a real difference.
You’ll find that fear-of-flying courses, cognitive behavioural therapy (CBT), and guided exposure programmes can all help reduce fear of flying. These aren’t an admittance of failure, but a show of strength and a commitment to change.
During these programmes, you’ll learn about aircraft systems, meet pilots, and use relaxation techniques in real-time. These have strong evidence they work and are worth investigating if you find self-help isn’t enough.
Find the strength to fly
You want to fly but experience anxiety at the thought of it – so do we. Evidence shows that, for many people, the more you fly the easier it becomes. It’s important to remember that, if turbulence does occur, it’s safe for you, other passengers and the plane.
If you know that turbulence is an anxiety trigger, you can develop ways to deal with it. This can include breathing exercises, mindfulness and grounding techniques. You’ll find many of these in our Calm Flight Toolkit.
Have a great flight!
Please share this article with anyone who might benefit from it.
FAQs
The evidence suggests that the average person finds the experience easier the more they fly. This is due to a process called exposure habituation. The principle is that the brain gradually reduces its fear response when repeatedly exposed to the trigger without anything bad happening. However, not all frequent flyers find this works and you may always find some elements of flying stressful. As long as it doesn’t stop you from flying entirely, it’s manageable.
The fear of flying – and fear of turbulence – can come from a fear of losing control. This ear can create a disconnect between the rational understanding that flying is safe and the feeling that it is unsafe. In a battle, the rational part of your brain loses out to the emotional one.
Professional support can make a real difference and help you deal with your fear of flying. Airline-operated fear-of-flying courses, cognitive behavioural therapy (CBT), and guided exposure programmes can all have a hugely positive impact.
