How to Overcome Your Fear of Flying: 20 Nervous Flyer-Approved Tips

Fear of flying? You’re not alone. Just ask our neighbours to the South: according to FlyFright.com, 1 in 3 Americans has a fear of flying. To help ease your fears, an article from Anxieties.com notes that, based on the safety records of commercial flights, if you took a flight every day of your life, it would still take 19,000 years before you would encounter a fatal accident aboard a plane. Statistics aside, it’s not easy to face your fears – especially not at an altitude of 35,000 feet! That’s why we searched high and low, from expert-approved techniques to the top tips from nervous flyers, to give you the goods on strategies to help you kick (or at the very least, cope with) your fear of flying.

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Spring for an upgrade

There’s no doubt that first class doesn’t come cheap, but with most airlines, this upgrade in seating class also means a major upgrade in comfort. With a little extra luxury – and leg room – your flight will seem a little less claustrophobic and a little more manageable. Champagne, anyone?

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Opt for a seat near the front of the plane

One (of many) surprising facts you didn’t know about flying is that turbulence has gotten worse over the years. The further back you sit, the bumpier that turbulence will feel. Minimize your discomfort by selecting seats closer to the front of the plane.

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Skip the coffee

Caffeine pre-flight will only amp up your nerves and leave you feeling more jittery than necessary. Not to mention completely scrapping any hope of a nap or solid meditation aboard your flight! Instead of that double-shot Americano, try a soothing tea while you wait to board.

Smiling woman sitting in the aisle seat of a plane looks back

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Know yourself and pick your seat accordingly

If seeing the wing of the plane soothes you, go for a window seat. If it’s the comfort of being tucked between others that keeps you calm, the middle is your best pick. And if being able to get up and move around easily is crucial to keeping you from having a panic attack – well, that aisle seat has your name on it!

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Read the safety manuals

You know those pesky little pamphlets tucked into the pocket below your seat-tray? Those easy-to-follow safety manuals might have you feeling anxious, since their very existence implies something could go wrong – but give them a read anyways! Flipping through the pages and internalizing the on-board safety procedures will help to put your mind at ease; knowing you’re more prepared for those (highly) improbable situations. Knowing you’ve ingested a “just in case” course of action will go a long way to brushing off the nagging what if’s running through your head.

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Speak to a professional

There’s no shame in having a fear of flying, and you’re definitely not alone. One of the most common adult fears, there’s no doubt that whatever the root cause or specific concerns you’re grappling with, there’s a therapist nearby who is ready, willing and familiar with the best techniques to help you work through those anxieties.

Smiling woman lies on bed, holding a toy airplane up above her

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Mantras

Positive affirmations and mantras are popular because for many, they work! Having a few key phrases in your pocket to roll over in your mind and say aloud to yourself will go a long way in keeping you calm and grounded – even in mid-air. Malia Bradshaw, a yoga teacher who developed a meditation program for anxiety, has some great suggestions for mantras to help you talk yourself calm on your next flight. As she shared on TinyBuddah.com, the mantras to ease your mind include repeating "this too shall pass" and "other people feel this too."

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Give the person next to you a heads-up

If you’re seated next to strangers, why not quickly let them know that you are working through a fear of flying. If they seem supportive, try asking them to chat with you during takeoff and landing, to help distract you from what is typically the most difficult aspect of a flight for those dealing with anxiety.

Woman with a book on her lap uses her smartphone while seated on a plane

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Distract yourself

Be it with a great book, some motivational audio recordings or some downloaded movies on a tablet, keeping yourself distracted aboard a flight is a great way to pass the time when bored on a plane, and ease the panic of flying. One nervous flyer suggests starting your book before take-off. That way, you're rejoining an already juicy part rather than having to fight with your thoughts to get back into it.

Calm and smiling woman leans her head against plane window

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Just breathe

OK, so you’ll be doing this one regardless, but did you know certain breathing techniques can help to soothe anxiety? When you're done reading this, hop on over to the American Institute of Stress for some great – and super easy – exercises that you can do anywhere to help with your anxiety and fear.

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Say hello to the pilot

So this one will depend on the friendliness of the flight crew, but typically, when passengers board, the pilot and attendants are at the entry, greeting and assisting people with their seats. If you don’t get a chance to say a quick hello then, inquire with the flight attendant. Some pilots will welcome the opportunity to have passengers coping with anxiety put a face to their pilot. Knowing there is a real, flesh and blood professional manning the aircraft, leaves less room for that fear of the unknown to creep in during your flight. The cock-pit and pilot are no longer a mystery – leaving one less thing for you to fixate on.

RELATED: Don't miss 35 secrets pilots won't tell you.

Young woman holds a toy plane as she stands by an escalator in an airport

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Arrive early to the airport

A fear of flying will most often set in long before you ever board your flight. Eliminate unnecessary added stress by arriving early to the airport. Leaving plenty of time to check in, address any unexpected issues and settle in at the airport lounge will spare you the panic of rushing against the clock to something you are already dreading. Make the day of travel as calm and easy as possible by anticipating the extra time you may need to get on your way.

Arriving early is just one expert tip that will make travel so much easier.

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Meditate

Hit “play” on a soothing audio track or talk therapy program and allow your mind to drift somewhere else during your flight. Encouraging your mind to shift its focus and explore other thoughts will keep your brain centered on positive thinking and provide you with the tools to calm your anxieties. We love the mindfulness app Calm, voted the App Store’s Best App of the Year in 2017.

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Medicate

If mantras and meditation just won’t cut it, and you consult a trust health professional, you can look to medicate. An over the counter sleeping pill or prescribed relaxant might just be the ticket for getting you from point A to point B with minimal anxiety. Keep in mind, people can have completely different reactions to sleeping pills or other medication designed to calm the nerves. Never use a flight as the first time for anything. Ensure you are both familiar and comfortable with your choice in flight-aid – and it’s always good practice to ensure whatever you’re planning to take is allowed on board your flight.

Looking for an alternative to medication? See more tricks to quickly fall asleep on a plane.

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Out of sight, out of mind

Simply put, shutting out the sights and sounds of your surroundings aboard your next flight could be just what you need to make it through long flights with minimal anxiety. Earplugs and sleep masks will give you the in-seat comfort and privacy you need to try and catch some sleep or meditate your way through your flight.

Friendly flight attendant talks to a passenger

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Let a flight attendant know

More than likely, your flight attendant is well versed in dealing with passengers who are battling a fear of flying. As common as it is, don’t be surprised to find your attendant is prepared to answer any questions or concerns you may have, as well as make some suggestions of his or her own. Reaching out and letting your attendant know you struggle with this fear will give them a heads up as to any additional attention you may need during the flight.

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Fear of flying courses

Get ahead of your anxieties by taking a fear of flying course. UFlySimulator.ca offers specialized flying simulation courses designed to help you in acclimating to the in-flight settings you can expect. Covering everything from turbulence to the lighting conditions aboard the plane, these courses will help you in feeling ready and prepared for the real thing in no time.

Woman pours herself a small glass of water from a bottle while seated aboard an airplane

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Stay hydrated

It’s important to keep your energy and blood sugar levels up both before and after your flight. That hydration and boost of energy will help to calm your anxiety and keep you levelheaded during travel. Luckily, you can get your water bottle filled for free on an airplane.

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Lower the window shade

If you’re in a window seat, lower the shade during takeoff and landing to minimize anxiety that can be caused by the outside landscape rushing past as the plane speeds up. Seeing objects in view as a blur will only serve to increase your anxiety and potentially leave you more panicked than necessary as the plane lifts up for takeoff and sets down for landing.

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Give yourself a break

In the midst of trying to determine what strategies might work for you on your next flight, pat yourself on the back. Knowing you having a very real fear and choosing to face it anyways is an accomplishment in itself. It’s not easy to go against our instincts and walk towards our fears, but in doing so you are making strides towards conquering your anxieties. Take a moment to appreciate what a badass you truly are – well done!

Now that you’re conquering your fears, keep the ball rolling by getting a jump start on your next trip with these 20 ways to save on your next flight.