Why fear of flying can get worse with age (and how to manage it)

In brief

• Fear of flying can get worse with age
• 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

Why fear of flying can get worse with age — and what you can do about it

Aviophobia (fear of flying) can develop at any time, and many people find it gets worse with age.

Fear of flying is one of the most common phobias in the world. Officially known as aviophobia, it affects an estimated 25 million adults in the US alone (National Institute of Mental Health), and millions more globally.

For some, the fear is mild. Symptoms can include a nervous flutter before takeoff that it’s easy to put out of mind. Others can find fear of flying so overwhelming, they won’t step on a plane. The impact is profoundly negative, removing opportunities for travel, work, or connecting with loved ones.

What’s worse, for many people, fear of flying doesn’t fade with time – it gets worse with age.

Why? The answer lies at the intersection of 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. And most importantly, we’ll share proven strategies to help you manage it.

Part 1: Understanding fear of flying

To understand why aviophobia can intensify over time, we first need to look at what it actually is, its causes, and the reasons why it can be so difficult to deal with.

Aviophobia is mix of fears

Fear of flying is rarely a single fear. Instead, it’s an overlap of several anxieties, which can include:

• Fear of heights (acrophobia)
• Fear of enclosed spaces (claustrophobia)
• Fear of loss of control
• Fear of turbulence, crashes or death

Fear of flying isn’t irrational. It’s an exaggerated version of fears that evolved to keep us safe – thefear of falling, fear of being trapped, and ultimately, the fear of dying.

Why flight feels unnatural

Humans didn’t evolve to fly. Evolutionary psychology explains that our brains are wired to overreact to situations that feel unnatural or uncontrollable. On a plane:

• You’re in a confined space with no exit.
  You hear unfamiliar noises (engines, hydraulics).
• You feel movements (like turbulence) that you can’t predict or control.

The result? The brain’s amygdala (the threat detection centre) fires, triggering a stress response.

The symptoms are familiar to anyone with a fear of flying. Your heart rate rises, breathing quickens, and anxiety can spiral.

Why fear of flying can get worse with age

So 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 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 the body that affect how we handle stress. As we get older, it’s harder for us 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.
  
• Vestibular changes in the inner ear may make turbulence or motion feel more disorientating.

These factors can magnify the subjective intensity of flight anxiety. 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 – from health issues to mobility to dependence on others. On an aircraft, passengers 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, scientists have found. Older people may be more likely to experience this lack of control.

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 (1 in 11 million flights).

When you step onboard a plane (any plane) the stats are actually on your side.

How fear of flying manifests in the body and mind

Fear of flying isn’t just “in your head.” It can have very real and measurable effects on the body. As we’ve seen above, these effects can become more pronounced with age.

The fight-or-flight response at 35,000 feet

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 causes 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 feed back into the fear: “My heart is racing. I must be in danger.”

These feelings are likely to be familiar to anyone who has experienced anxiety before. When on a plane, these stresses can build up, leading to acure mental distress.

The vicious cycle of catastrophic thinking

Cognitive-behavioural studies show that anxious flyers often experience catastrophic misinterpretations of normal events. For example:

• Turbulence = “The plane is going to crash.”
• Engine noise = “Something is wrong.”
• Delay = “The airline must be hiding a fault.”

This cycle is reinforced by selective attention: 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:

• A racing heart may feel more alarming if you’re already monitoring for cardiovascular issues.
• Motion discomfort may be interpreted as illness rather than turbulence.
• Anxiety about one’s health (“what if I have a medical emergency mid-flight?”) compounds fear of the flight itself.

The result of this is multi-layered anxiety. This can be harder to rationalise and may be more resistant to “common sense” reassurances like “flying is statistically safe.”

How to manage fear of flying (scientifically proven strategies)

The good news? Fear of flying is highly treatable. Evidence-based approaches can help reduce anxiety and make flying manageable – even for those whose fear worsens with age.

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):

• Identifying distorted thoughts (e.g. “Turbulence means danger”)
• Challenging them with evidence (“Planes are designed to handle turbulence”)
• Replacing them with more balanced beliefs

Many airlines now offer CBT-based “fear of flying courses” combining education, group therapy, and supervised exposure to flights. Do they work? It depends on who you speak with, but they could work for you.

Exposure therapy

Avoidance maintains fear. The longer you avoid flying, the worse the anxiety becomes. 

Exposure therapy gradually reintroduces flight-related stimuli. The idea is that exposure escalates 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 was particularly effective 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.
• Progressive muscle relaxation: Reduces tension triggered by adrenaline.
• Mindfulness meditation: Anchors 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.

Medication = short-term relief

(We’re not medical experts and don’t have the professional experience to provide details here. We’re using available sources to provide an outline of approaches to fear of flying, including medication. Always speak to a medical professional for advice and guidance on medication for any issue.)

In some cases, doctors may prescribe short-acting anti-anxiety medications (such as benzodiazepines) for occasional use during flights. 

While these can be effective in reducing acute symptoms, they are not a long-term solution and can have side effects, particularly in older adults.

Medical guidance is essential, especially as age-related changes in metabolism can alter drug effects.

Speak with a doctor or physician if you believe you need medication to cope with your fear of flying.

Education and rational reassurance

Knowledge can reduce fear. It’s why we created Fly Above Fear.

While it may not work for everyone, understanding the science of flight, why turbulence is safe, and what 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.

Did you know that:

• Turbulence rarely exceeds mild to moderate forces, far below the design limits of wings.
• Engines are tested with simulated bird strikes, hail, and extreme weather.
• Pilots undergo retraining every 6–12 months in flight simulators.

When these facts are internalised, they provide a rational counterweight to emotional fear.

Books like Cockpit Confidential are fun and functional, providing a warts-and-all all insight into life as a commercial pilot. Reading these anecdotes can help to understand more about the realities of life in the air. It’s also a lot of fun!

Practical tips for older adults managing flight anxiety

While the core strategies apply to all ages, there are specific considerations for older travellers.

Prepare physically as well as mentally

• Stay hydrated: Dehydration worsens anxiety and fatigue, and this can become worse as you get older. Drink water regularly during the flight.
• Limit caffeine and alcohol: Both can elevate heart rate and amplify nervousness.
• Move regularly: Simple stretches and short walks in the cabin reduce tension and improve circulation.
• Prepare: You can prepare your body and mind for the flight.

Plan ahead

• Choose flights strategically: Morning flights tend to be smoother due to calmer air. Direct flights reduce the stress of multiple takeoffs and landings.
• Select your seat: Over the wings tends to feel more stable in turbulence. Aisle seats allow more mobility.
• Arrive early: Avoiding the stress of rushing through security can set a calmer baseline for the whole journey.

The most important thing you can do is download our free Calm Flight Toolkit. This is packed with information, insights, and exercises you can use during your flight to reduce anxiety.

Harness reassurance through routine

Establishing pre-flight rituals, whether it’s listening to calming music, practicing breathing exercises, or reading something light, can provide a sense of control.

Many anxious flyers benefit from bringing “anchors” of comfort. It might involve wearing a familiar T-shirt, listening to a calming podcast, cuddling a loved toy or even packing a favourite snack. 

Small things matter when breaking the cycle of anxiety. Most people won’t notice – and those who do will understand.

Seek professional help when needed

If fear of flying is limiting your life, you should get professional help.

Aviophobia can be debilitating. It can prevent you from visiting family, exploring new places, or travelling for work. If this is impacting you, it’s worth consulting a therapist trained in anxiety disorders or phobias.

Specialist “fear of flying” programmes, often run in collaboration with airlines, can be particularly effective because they combine psychological techniques with real-world exposure.

Fear of flying is human, but manageable

Fear of flying is real and, for those who experience it, is rational. Fear of flying can get worse as we age. 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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