10 Tips to Help You Overcome a Fear of Flying

A fear of flying is extremely common, and it affects frequent travelers as well as first-timers. The good news is that it usually responds well to practical techniques. You don't have to love flying – you just need enough tools to get to your destination in reasonable comfort.

1. Learn how a plane actually flies

Fear grows in the gaps in our knowledge. Understanding how lift works, why engines are designed with huge safety margins and how many systems are duplicated on a modern aircraft makes the strange noises and sensations of a flight much less frightening. Many airlines and pilots publish short explainers and videos online.

2. Understand turbulence

Turbulence is simply uneven air, a bit like a car driving over a bumpy road. Planes are designed for it, pilots expect it, and the crew will tell you when to sit down and fasten your seatbelt. Keep your belt loosely fastened throughout the flight and turbulence becomes a nuisance rather than a risk.

3. Trust the people at the front

Commercial pilots train for years, practise emergencies regularly in simulators and fly with a second qualified pilot. Air traffic controllers, engineers and dispatchers work behind the scenes on every flight. You are surrounded by professionals whose job is to get you there safely.

4. Choose your seat carefully

A seat over the wing gives the smoothest ride. An aisle seat helps if you feel trapped, while a window lets you see that everything outside is normal. Our guide to choosing the perfect airplane seat explains how to get the one you want.

5. Use slow breathing

When anxiety rises, breathing becomes fast and shallow, which makes the panic feel worse. Try breathing in slowly through your nose for a count of four, holding briefly, then breathing out through your mouth for a count of six to eight. Repeat for a few minutes. Practise at home so it feels natural on the plane.

6. Challenge the "what if" thoughts

Anxious thoughts tend to jump to the worst outcome. When you notice one, name it ("this is a worry, not a fact"), then replace it with something realistic: "This is a normal noise. The crew is calm. Planes fly through this every day."

7. Keep your mind busy

Download films, podcasts, an audiobook or a game before you board. Puzzles that need concentration, such as crosswords or sudoku, are especially good at breaking the anxiety loop.

8. Tell the cabin crew

Let a flight attendant know you're a nervous flyer when you board. They're used to it, they won't make a fuss, and they can explain noises, check in on you and reassure you during the flight.

9. Start small

If you can, build confidence with a short flight before a long-haul trip. Each successful flight is evidence for your brain that flying is safe.

10. Take a fear-of-flying course

Several airlines and specialist organisations run courses led by pilots and psychologists, often finishing with a short flight. Many participants say it changed how they feel about flying for good. If your fear is severe, a therapist trained in cognitive behavioural therapy (CBT) can also help.

Make the airport part easier too

Stress before boarding makes in-flight anxiety worse. Arrive early, and use our tips to get through airport security faster so you reach the gate calm.