To stay calm on a plane, prepare in advance, understand what the normal sounds and movements of flight mean, use slow breathing during anxious moments, and keep your mind gently occupied. Fear of flying is very common, and it responds well to techniques that calm the body and change how you think about flying.
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For some people, the fear begins weeks before the flight. For others, it hits at take-off or during turbulence. Either way, flight anxiety can stop you visiting family, travelling for work or taking the holidays you dream of.
Why flying makes people anxious
- Lack of control — you're not the one flying the plane
- Unfamiliar sensations — bumps, noises and changes in engine sound
- Feeling enclosed in a small space
- Anticipatory anxiety — imagining what could go wrong
- A past bad experience or frightening news stories
Commercial flying is one of the safest ways to travel, but anxiety isn't about statistics — it's about how your nervous system reacts.
Before you fly
- Learn how flying works. Knowing that turbulence is normal and planes are designed for it reduces fear.
- Choose your seat. Seats over the wing usually feel less movement; an aisle seat can feel less enclosed.
- Practice relaxation daily in the weeks before your trip.
- Visualize a calm flight from check-in to landing.
- Avoid too much caffeine on travel day.
During the flight
- Breathe slowly: in for 4, out for 6.
- Tell the crew you're a nervous flyer — they're used to it and can reassure you.
- Watch the crew. If they're calm, everything is normal.
- Ride the turbulence. Let your body move with the plane rather than bracing.
- Keep your mind busy with a film, puzzle or audio session.
- Ground yourself: feel your feet on the floor and your back against the seat.
How hypnosis can help with fear of flying
Hypnosis lets you rehearse flying calmly in a relaxed state, so your mind starts to link flying with calm rather than fear. Listening daily before your trip, and using relaxation on the plane, can make a real difference for many nervous flyers. Professional fear-of-flying courses and therapy, including exposure-based approaches, are also effective options.
Frequently asked questions
Is turbulence dangerous?
Turbulence is uncomfortable but is a normal part of flying, and aircraft are built to handle it. Keep your seatbelt fastened when seated.
What is the fear of flying called?
It's sometimes called aerophobia or aviophobia.
Can fear of flying be cured?
Many people significantly reduce or overcome their fear with the right techniques and practice.
When should I start preparing?
Ideally two to three weeks before your flight, so new calm responses have time to build.
The bottom line
Flight anxiety is common and changeable. Prepare your mind in advance, use calming techniques on board, and remind yourself that the feelings will pass.
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Keep reading: What to do during a panic attack · Does visualization really work? · Self-hypnosis for stress relief
This article is for general information only and is not medical advice. Natural Hypnosis is a general wellness product and does not diagnose, treat or cure any medical condition.