Many people associate a fear of flying with anxious thoughts, but anxiety often shows up physically too. Tight muscles, headaches, poor sleep and a racing heart can all make flying feel more difficult. While massage is not a treatment for a flying phobia, some travellers find it a helpful way to relax before a flight.
As part of our Expert Insights series we spoke with qualified massage therapist Rosa Dixon, Wellbeing Expert and Qualified Massage Therapist, to learn more about how massage may help people manage pre-flight stress and anxiety.
Rosa, it’s clear that massage therapy isn’t a clinical intervention. But can massage help people who are nervous about flying?
Massage can be a surprisingly effective tool for people who experience a fear of flying, particularly because it helps address some of the physical symptoms of anxiety that often accompany air travel.
For someone with mild to moderate flight anxiety, a massage the day before travel or on the morning of a flight can help them arrive at the airport feeling calmer and more relaxed. This may help them feel better equipped to cope with the journey.
What are the positive benefits of getting a massage before a flight?
Massage can help people both physically and mentally. Research suggests it may help reduce levels of cortisol, the body’s primary stress hormone. When cortisol levels decrease, feelings of anxiety and tension can become more manageable.
It can also encourage relaxation by stimulating the parasympathetic nervous system. This may help slow the heart rate, reduce muscle tension and promote a calmer state of mind.
Many people experience physical symptoms when they feel anxious, including tight muscles, jaw clenching, headaches and tension in the neck and shoulders. Massage may help relieve some of these symptoms and promote a greater sense of wellbeing.
When would you recommend getting a massage for maximum impact?
Booking a massage before travelling can become part of a calming routine. Having a dedicated period of self-care can help reduce anticipatory anxiety and shift focus away from worries about the flight.
We know that anxiety, including fear of flying, can lead to poor sleep in the days before travel. Massage may encourage deeper relaxation and improved sleep quality, helping people feel more rested before they fly.
Of course, many people have responsibilities and last-minute preparations before travelling. However, setting aside some time for yourself before a flight can be beneficial.
There are lots of different types of massage available. What might work, and why?
A qualified massage therapist should be able to offer a range of treatments designed to help people relax. Some options include:
- Head, neck and shoulder massage – useful for releasing tension that often builds when people feel anxious.
- Swedish massage – a gentle treatment that many people find deeply relaxing and effective for reducing stress.
- Aromatherapy massage – combines massage with calming essential oils, such as lavender.
- Reflexology – focuses on pressure points in the feet and may help some people relax.
Massage can help some people manage feelings of flight anxiety. Where else should people look for help?
That’s completely true. Massage often works best as part of a wider anxiety-management strategy, which might include breathing exercises, mindfulness techniques and fear-of-flying courses.
For people with a significant fear of flying or a diagnosed phobia, professional support may be beneficial. Massage can help promote relaxation, but addressing the underlying fear often requires a more targeted approach.
While many people find massage relaxing, it is not a treatment for aerophobia or an alternative to professional mental health support. It may, however, form part of a broader strategy to help manage pre-flight stress and anxiety.
FlyAboveFear says…
While massage may help reduce physical tension, it’s important to remember that overcoming fear of flying usually involves changing the thoughts and behaviours that maintain the fear. That’s why many people combine relaxation techniques with evidence-based fear-of-flying programmes and support.
If you find massage helps you feel calmer before travelling, it may be worth incorporating it into your pre-flight routine alongside good sleep, avoiding excessive caffeine, practising breathing exercises and using evidence-based fear-of-flying techniques. While massage won’t eliminate aerophobia it can make the journey feel more manageable – which is hugely valuable.
About Rosa Dixon
Rosa Dixon is a qualified massage therapist and wellbeing practitioner specialising in massage treatments designed to promote relaxation and reduce muscular tension.
