In brief:
- Fear of flying is often driven by loss of control and physical sensations
- Simple physical habits can reduce baseline anxiety
- Breathing and distraction can help in the moment
- Longer-term support (courses/therapy) can make a big difference
Fear of flying affects millions of people, and it often shows up as physical anxiety rather than logical fear. In this Q&A, a qualified coach answers common questions about why flight anxiety happens and what actually helps in the moment.
In our new series of expert interviews we asked Marianna Kilburn, a qualified Life Coach & Mental Wellbeing Advisor at A.Vogel to share some practical, realistic ways to manage anxiety before and during a flight. Marianna specialises in stress, anxiety and low mood. She’s passionate about helping people & making the world a calmer place.
Marianna, why do people feel so anxious about flying?
Even when we know flying is safe, the experience can still feel overwhelming. Flying removes a sense of control which can trigger the body’s threat response.
For many people, it’s not really about the plane itself. It’s about uncertainty, physical sensations, and the feeling of being trapped. Once that response is activated, the body reacts as if there’s danger, even when there isn’t.
What practical steps can help before a flight?
Preparation makes a big difference. Simple habits like staying hydrated, eating regularly, and avoiding excess caffeine or alcohol can help keep your nervous system more stable.
There’s also a growing understanding of how everyday habits can influence how the body responds to stress including through the gut–brain connection. This can affect how you experience the physical symptoms of anxiety.
It’s also useful to focus on why you’re flying in the first place. Whether it’s a holiday, seeing family, or an important event focusing on the purpose of the trip – and what you’d miss if you didn’t go, can help shift your attention away from the fear.
What helps when anxiety spikes?
Slow, controlled breathing can help regulate your body’s stress response. A simple technique is to inhale gently through your nose for 4 seconds, then exhale slowly for 6 – 8 seconds. The longer exhale helps signal safety to your nervous system, which can reduce the intensity of anxiety within a few minutes.
It’s important not to force the breath. Keeping it gentle and steady tends to work better than trying to “fix” the feeling quickly.
Distraction, too, can be effective. Listening to music, watching something engaging, or focusing on a simple task can shift your attention away from whatever is making you anxious.
You might also want to try basic visualisation. Imagining a calm and familiar place can provide a steady focus, which can bring you back to the present.
What should I do if I feel panic during a flight?
Here’s a step-by-step process you can follow.
- Step #1: Start by acknowledging the feeling and name it. (You can say: “This is anxiety.”) Don’t try to ignore it as it can sometimes come back more strongly.
- Step #2: Accepting anxiety can help to reduce its intensity. Go with your body, don’t fight against it.
- Step #3: Now it’s time to find ways to calm the body. Breathing exercises and grounding techniques can help to bring your heart rate down and restore some control.
- Step #4: Let the wave pass. Anxiety comes in waves and is temporary. By following the steps here, you’ll find anxiety is shorter with less impact.
By following these steps you may find that your in-flight anxiety becomes shorter and less intense.
Are there longer-term ways to overcome fear of flying?
The exercises here can help you while you’re on a flight. Talking about your fear can help. Letting travel companions or cabin crew know how you feel often leads to more support and reassurance during the flight.
If your fear of flying is severe, then fear of flying courses or therapy delivered by a professional can have a hugely positive impact.
With the right approach, fear of flying can become much more manageable. Lots of people find that their fear of flying can reduce significantly over time.
Get help for fear of flying
We know that fear of flying doesn’t usually disappear overnight, but it can become much more manageable. With the right strategies and support, many people find that their anxiety reduces significantly over time – and that flying becomes something they can handle, rather than avoid.
For more advice on fear of flying – and things you can do to reduce anxiety – check out the Help Desk and download the Calm Flight Toolkit.
