What causes fear of flying (and how to overcome it)

In brief

• Fear of flying is a common phobia that affects large numbers of people across the world
• It can have both a physical and psychological impact
• There are proven ways that can help fearful flyers gain the confidence to fly calmly

Fear of flying explained

Fear of flying is something that’s impossible to explain to someone who doesn’t experience it. For those who do, the common symptoms – increasing anxiety, dread, sweaty palms, and real, palpable fear – can be debilitating. 

Here’s a breakdown of what causes fear of flying, and some ways that you can fly with less fear.

Fear of flying is a common phobia

Fear of flying is one of the most common phobias in the world. Despite aviation being statistically one of the safest modes of transport, millions of people experience anxiety, dread, or full-blown panic when they think about flying.

For most of us, fear of flying isn’t logical or rational, but it is real. That’s why we created Fly Above Fear.

According to the National Institute of Mental Health, around 6.5% of the global population may experience aviophobia at some point in their lives. The reality is that a large proportion of the public feels some discomfort when flying. 

Like any condition, the symptoms and severity are as unique as you are.

Fear of flying isn’t irrational, nor is it something you can just “get over”. It’s deeply rooted in psychology, shaped by past experiences, evolutionary instincts, and distorted perceptions of risk. 

But with the right understanding, support, and tools, it’s also something that can be overcome. You may not learn to love flying, but there are things you can do to cope with it.

In this article, we’re going to explore the causes of fear of flying in-depth. We’ll explore the neurobiology of fear, look at the psychological factors that fuel flying-related phobias, and examine the evidence-based methods people use to regain control and step on board with confidence. 

Along the way, we’ll link to expert sources, tools and services for those seeking more help.

Is fear of flying ‘real’?

Before we go deeper, let’s deal with one of the most prevalent myths that fear of flying isn’t real.

Fear of flying is real and is a recognised mental health disorder.

In the USA, it’s classified by the Diagnostic and Statistical Manual of Mental Disorders Fifth Edition(DSM-5; American Psychiatric Association, 2013) as a Specific Phobia. 

In the UK, it’s classed as a specific phobia, with a situational type.

Across the world, health systems classify, diagnose, and treat aerophobia in different ways. (We don’t have the space, time, or clinical expertise to go into that here, but encourage you to investigate your specific health system for more information.)

Fear of flying is real. It’s a recognised problem and there is help available. 

Always remember that if you need medical help, you can speak with a qualified professional who will listen to you, understand your fears, and help you overcome them.

The anatomy of fear: why flying taps into our deepest anxieties

Fear of flying is a real problem that can ground even the most confident of people. Aviophobia isn’t an imaginary thing, it’s something that hits at an emotional level, tapping into the ways our brains are wired.

A primal response to a modern problem

Fear is one of our oldest and most powerful emotional states. It evolved to keep us alive and it still wants to keep us that way.

When our ancestors heard a rustle in the bushes or caught sight of a predator, the fear response kicked in. You’ve felt it before and know that it’s both fast and hard. This system, known as the fight-or-flight response, prepares the body to escape danger.

Flying hijacks this system. Regardless of how safe we know flying to be, we’re fighting against fear and anxiety – and there’s often only one winner.

Even though we’re statistically safer in the air than on the road, our bodies don’t respond to statistics. 

They respond to perceptions of risk, and when you’re 38,000 feet above the ground, strapped into a vibrating metal cabin with unfamiliar sounds, your primitive brain thinks: I can’t get out. 

That’s enough to trigger panic.

Other fearful flyers can face the stress and strains of the airport, but fall apart as soon as the plane experiences turbulence.

What happens to a fearful flyer’s brain

Fear of flying activates several overlapping psychological mechanisms that can impact how you think and feel:

• Loss of control: You’re not flying the plane. You don’t know the pilot. You can’t stop the plane or get off mid-flight. Loss of control can be crippling and it affects those who are typically confident.
• Uncertainty: You don’t understand the sounds, bumps, or mechanics of flight, and uncertainty breeds anxiety. Strange noises, feelings, and movements like banking are all anxiety-inducing.
• Claustrophobia: On a plane, you’re in a confined space, surrounded by strangers, with no escape. The doors are sealed, and they won’t open until you land.
• Catastrophic thinking: The media relentlessly covers air disasters, reinforcing the idea that if something goes wrong, death is inevitable.

Neuroscientific studies show that the amygdala, a part of the brain central to fear processing, becomes hyperactive in people with phobias – including aviophobia. 

This response can override rational thought and trigger intense emotional and physical reactions.

Fear of flying is a psychological problem that can have a massive physical impact. For fearful flyers, the brain is doing what it thinks it needs to do: keep you safe.

The psychology behind the panic: a closer look

Panic – and panic attacks – are one of the biggest fears for the fearful flyer. As humans, we’re not born with a fear of flying; it typically emerges or develops during our lifetimes, sometimes even after we’ve flown many times before.

Every fearful flyer is unique, but here’s a little more on the psychology of panic, including what can cause aerophobia. By understanding more about the causes, you can develop a plan to tackle it.

Conditioned fear: when experience becomes trauma

One of the most common reasons for developing a fear of flying is through a single traumatic event. 

It could be a rough landing, a turbulent flight, a medical emergency, long delay on the runway, or something else. In some cases, even watching someone else panic on a plane can be enough to get you to develop a fer of flying.

This is known as classical conditioning – a psychological principle first identified by Ivan Pavlov. 

An initially neutral event (flying) becomes associated with a traumatic response (panic, fear), and the brain learns to fear the situation, even if no danger is present.

Over time, the memory of that event gets reinforced. Each time a person avoids flying, the fear is rewarded because avoidance reduces anxiety. But that reward loop deepens the phobia, making it harder to break.

That means every time you decide not to book a flight or get on that plane, the fear becomes deeper and more entrenched – making it harder to overcome.

Psychologist Dr. Lucas van Gerwen, founder of the VALK Foundation (a Dutch fear of flying institute), said: “Nobody is born with a fear of flying. It typically starts later in life as a stress-related complaint, which could be caused by a traumatic event or a time in one’s life when they feel less secure.”

Cognitive distortions: why fear overrides facts

Ever worried that your plane was going to crash and played out this movie in your mind? That’s what we call a cognitive distortion.

Cognitive distortions are irrational thoughts that influence how we interpret the world. They manifest themselves as persistent negative thoughts that can enter your mind at any point.

People with flying anxiety often experience:

• Catastrophising: Imagining the worst-case scenario (the plane crashing) despite overwhelming evidence of safety.
• Selective attention: Focusing only on cues that reinforce fear (e.g. strange noises, turbulence).
• All-or-nothing thinking: Believing that if one thing goes wrong, total disaster is inevitable.

These distortions are deeply ingrained and not a sign of weakness. 

Cognitive distortions are simply how anxious brains try to make sense of ambiguous information. 

The good news is that Cognitive behavioural therapy (CBT) is a proven approach for treating flying phobia, and it works to challenge and reframe these thoughts.

Loss of control and the illusion of safety

Psychologists agree that a key driver of flying anxiety is loss of control. Humans are far more comfortable when they feel they’re in charge. That’s why many people who fear flying are comfortable driving, even though cars are far more dangerous.

David Bowie would happily stand up in front of 100,000 people and play music, but he was afraid of flying – and he’s not alone.

The illusion of safety is powerful. On the road, you can steer, brake, pull over, or change your route. In the air, all that power is handed to someone else. When you’re on a plane, this is a stranger that you never meet, who is working from behind a locked door.

OK, so you might get an in-flight message, but it’s not the same as putting your trust in a real person.

This illusion of a lack of control is amplified by a lack of knowledge. If you don’t know how planes work, every noise can seem suspicious. Every bump can feel like doom. Education, when done right, can be a powerful antidote.

Who’s most likely to develop a fear of flying?

Fear of flying doesn’t affect everyone equally. While anyone can experience anxiety in the air, research suggests certain personality types and psychological profiles are more susceptible.

The “phobic” personality

Psychologists have identified what they call a phobic personality type  – people more prone to specific, irrational fears. Traits may include:

• High levels of trait anxiety
• Hypersensitivity to bodily sensations
• A tendency to avoid perceived risk
• Heightened interoception (awareness of internal body states)

People with generalised anxiety disorder (GAD), panic disorder, agoraphobia or obsessive-compulsive traits may be more vulnerable to developing flying phobia. 

We’re not providing a clinical diagnosis here, but helping you to understand more about who you are.

Phobic personality types have a tendency. And tendencies can be addressed with the right tools.

Trauma and flying: when past meets present

It’s not just turbulence that triggers aviophobia. For some, the fear of flying is a manifestation of unresolved trauma. This can be caused by previous experiences of feeling trapped, helpless, or in danger. 

Flying mirrors that powerlessness. 

Being in a sealed cabin for hours, unable to leave, can resurface buried trauma in a form that feels uncontrollable.

In some cases, even early childhood experiences, like being separated from parents on flights, can leave a lasting imprint.

PTSD-like symptoms may appear even if the original trauma had nothing to do with flying. 

Why? Because the brain can’t distinguish between contexts when it’s in fear mode. That’s why trauma-informed therapy is essential for many individuals battling this fear.

Is fear of flying… evolutionary?

This is entirely speculative, but it’s fascinating.

We all know that humans aren’t built to fly. 

Our ancestors spent hundreds of thousands of years on edge. They were vigilant for threats like predators, starvation, or falling from trees. 

Flying defies every sensory instinct that we have evolved to trust, so it’s natural that it would trigger alarms in our nervous system, right?

Several evolutionary theories to explain fear of flying have been proposed:

• Fear of heights (acrophobia): A well-studied, evolutionarily conserved fear. Planes take us to the ultimate heights, with no escape.
• Fear of enclosure: Small, confined spaces may signal threat or captivity. Think caves, pits, or animal traps. None are places our brains associate with safety.
• Fear of the unknown: Unfamiliar environments (a pressurised cabin 10km in the air) can feel threatening when we don’t understand them.

This doesn’t mean fear of flying is “natural”. But it can help us to understand why reassurance isn’t effective.

Aerophobia isn’t just irrationality; it’s biology. And biology can’t be reasoned with, it has to be retrained.

Evidence-based methods for overcoming fear of flying

Let’s shift from theory to practice. There’s a difference between a fear of flying and feeling uncomfortable on a plane.

The aim of Fly Above Fear isn’t to remove the fear of flying. It’s about finding ways that you can get the confidence to get on the plane. It’s about experiencing it, not enjoying it – and that’s fine.

Several evidence-based methods for fear of flying have been developed. These are the interventions with the strongest evidence behind them.

Cognitive behavioural therapy (CBT)

CBT is considered the gold standard for treating specific phobias. It works by helping individuals identify and reframe unhelpful thought patterns, then gradually face their fears in a controlled and supportive way.

CBT for fear of flying typically involves:

• Cognitive restructuring: Challenging irrational beliefs (e.g. “the plane will crash if there’s turbulence”).
• Behavioural experiments: Simulating fear-triggering scenarios in a safe environment.
• Exposure therapy: Gradual reintroduction to flying – starting with thinking about a flight, watching videos, visiting an airport, and finally flying.

One meta-analysis showed that CBT reduced fear of flying symptoms in 90% of participants, with lasting effects 6–12 months later.

CBT is the gold standard for fearful flyers and is worth exploring if you’re suffering from a debilitating and persistent fear of flying.

Flight simulators & virtual reality exposure therapy (VRET)

Strap yourself in to a digital fear of flying solution.

Flight simulators are an effective way to see what life it like as a pilot. Some offer dedicated fear of flying support courses where you can understand what’s happening in the cabin during a flights.

VRET is one of the most exciting developments in phobia treatment. Instead of putting someone on a plane, therapists can now simulate the experience, complete with sounds, visuals, and vibrations, using VR headsets.

The technology is effective because it triggers real emotional responses, but within a safe, controlled space.

Studies show that VRET is as effective as in-vivo exposure for flying phobia and has higher patient compliance rates. It’s beneficial for individuals who aren’t yet ready for real-world exposure. 

Organisations such as EasyJet and Lufthansa have partnered with fear of flying programmes that integrate VR as part of multi-step recovery journeys.

Education and aviation knowledge

For many, fear of flying can stem from a misunderstanding about how planes work and how safe they are. Turbulence feels like danger. Engine sounds seem suspicious. When you don’t understand what’s happening, the imagination fills the gap with negative thoughts.

Courses that explain:

• What turbulence actually is
• How planes are maintained and tested
• What pilots are trained to do in emergencies
• How rare accidents really are

…can radically reduce anxiety.

Turbulence is to flying what bumps are to driving on an uneven road. It’s uncomfortable, but not dangerous. Pilots describe it as an “inconvenience, not a threat.”

Resources such as Fear of Flying School and Captain Joe’s YouTube Channel demystify the flying experience with insider insight and calm professionalism.

The problem with this is that many fearful flyers recognise that their fear is irrational, but that doesn’t stop them from feeling it.

Mindfulness and breathing techniques

Fear lives in the body. When the heart races, breath shortens, and the chest tightens, we instinctively believe we’re in danger. 

Mindfulness can help break this loop. Mindful breathing exercises and practices include:

• Box breathing (inhale for 4, hold for 4, exhale for 4, hold for 4)
• Grounding exercises (noticing sounds, sensations, and sights around you)
• Body scans (consciously relaxing muscles from head to toe)

You can find practical tips in our Calm Flight Toolkit and on our Help Desk that can help you fly with less fear.

Research from Stanford shows mindfulness-based interventions significantly reduce anxiety and physiological stress responses – especially in phobia patients.

Apps like Headspace and Calm now offer “fear of flying” packs to help travellers reframe their flight experience.

Mindfulness exercises can help us on the ground and in the air and are useful skills for anyone to develop.

Medication for fear of flying

For some individuals, the psychological techniques we’ve discussed (including CBT, VRET, mindfulness) aren’t enough on their own. 

This is where short-term medications may be requested. Medication is not a cure. It doesn’t address the underlying fear. 

We’re not qualified medical professionals and provide no advice or guidance on the use of medications for individuals.

In the UK, for example, doctors may no longer prescribe benzodiazepines or sedatives (such as diazepam) for patients experiencing fear of flying. Policies and procedures across the world differ. For accurate information, speak to a qualified and trained medical professional.

When used responsibly, under the guidance of a doctor, it can provide temporary relief, enabling individuals to function through unavoidable flights, such as for work or emergencies.

Common medications for fear of flying include:

• Benzodiazepines (e.g. diazepam, lorazepam): Fast-acting anti-anxiety medications that promote calm. They also reduce memory consolidation, which can lessen the fear response. However, they’re habit-forming and should never be taken long-term.
• Beta blockers (e.g. propranolol): These blunt the physical symptoms of anxiety – racing heart, shaking hands – by reducing adrenaline’s effects. Many people find these allow them to “ride out” a flight with fewer symptoms.
• Antihistamines (e.g. diphenhydramine): Occasionally used for their sedative properties. Less effective than true anxiolytics, but they can help in very mild cases.

It’s essential to consult with a GP or psychiatrist before taking any medication. 

Some drugs can interfere with blood pressure, interact with alcohol, or impair memory and reaction time. Self-medicating is never recommended and can be dangerous.

Medication can provide brief relief, but worse outcomes in the long-term.

A 2018 study found that benzodiazepines, while reducing short-term anxiety, may actually worsen flying phobia long-term if not combined with psychological treatment.

Group-based flying courses: therapy at 30,000 feet

One of the most successful approaches for helping people overcome fear of flying involves doing it together.

Several airlines now run intensive group programmes that are designed specifically for people with aviophobia. These courses typically include:

• Group therapy sessions with psychologists
• Technical talks from pilots and cabin crew
• Airport walkthroughs and simulations
• A short, supervised flight with in-flight coaching

Examples include:

• British Airways’ “Flying With Confidence”
• easyJet’s “Fearless Flyer” programme
• KLM’s “Flight Fear Help”

Success rates for these courses are high. British Airways, for example, claims over 50,000 graduates and a 98% success rate for those completing the programme. 

Participants consistently say that being in a group helped reduce shame, normalise their fears, and build confidence through shared experience.

The problem is that the surveys are typically completed immediately after the test flight when emotions – and endorphins – are high. There’s a lack of long-term evidence that fear of flying courses are successful for all fearful flyers.

Hypnotherapy: fact or fluff?

Hypnotherapy divides opinion. While not scientifically accepted as a standalone treatment for phobias, it’s often used alongside CBT or NLP (neuro-linguistic programming) with anecdotal success.

The theory? Hypnosis places the brain in a highly suggestible but calm state. This allows the therapist to bypass the conscious mind and “rewrite” emotional responses to flying.

Some studies suggest hypnotherapy can help reduce anticipatory anxiety and lower the body’s fight-or-flight response, but findings are mixed. If it works for you, it works. Just be cautious of unregulated practitioners and exaggerated claims.

Resources like the Hypnotherapy Directory help locate qualified, registered practitioners.

The future of fear: where treatment is heading

Fear of flying is as old as the Wright Brothers. Technology is changing everything and could provide exciting new treatment methods for the fear of flying.

Here’s what the future may hold:

• AI-driven exposure therapy: With advances in generative environments, VR programmes may become hyper-personalised, adjusting difficulty levels based on real-time biometrics.
• Wearables + biofeedback: Devices like Apple Watch or Garmin can already track heart rate and stress. Future iterations may integrate with therapy apps to offer live interventions during flights.
• MDMA-assisted therapy: While still experimental and controversial, psychedelic-assisted therapy is being explored for PTSD and phobias. In safe, clinical settings, MDMA may help people reprocess trauma with reduced fear.
• AI companions for in-flight support: Imagine a digital therapy assistant that guides you through calming exercises in real-time during a flight. Tools like Wysa and Woebot are early versions of this, although both are limited. (Update: Since this guide was written, Woebot has removed support from its app.)

Final thoughts: fear of flying is not weakness

Fear of flying isn’t simple and it isn’t easy to treat, but it’s normal.

Fear of flying doesn’t make you irrational, broken, or weak. It makes you human.

The experience of fear is real, rooted in your body, your brain, and your past. But that doesn’t mean it controls you forever. Through reading, therapy, education, group support, and exposure to help you develop the psychological strength you need to reduce your fear of flying.

You have already made the first step. You’re reading this on Fly Above Fear – the world’s leading independent resource for fearful flyers who want to change.

By reading, learning, seeking help, and asking for support you can fly above your fears. For more reassurance, visit the Help Desk and download our free Calm Flight Toolkit.

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

FAQs