Fear of Flying: How to Overcome Flying Anxiety and Feel Calmer

For some people, flying is simply a way of getting from one place to another. For others, even thinking about boarding a plane can bring on a wave of anxiety.

You might feel reasonably calm when you book a holiday, only to find the fear building as the departure date gets closer. Perhaps take-off worries you, turbulence makes your heart race, or you dislike the feeling of being somewhere you cannot easily leave.

Some people continue to fly but endure every journey with anxiety. Others begin avoiding flying altogether, sometimes missing holidays, family occasions or opportunities because the fear feels too difficult to face.

I'm Sharon Shinwell, a UK Clinical Hypnotherapist, counsellor and psychotherapist with more than 25 years' experience. Over the years, I've worked with many people struggling with anxiety, fears and phobias.

One thing I've learned is that simply being told flying is safe rarely makes a fear disappear.

You may understand perfectly well that millions of people fly safely, while another part of you still reacts to the thought of getting on an aircraft as though you're facing a threat.

The encouraging part is that there are practical ways to work with those reactions and gradually feel more comfortable about flying.

Why Am I Afraid of Flying?

There isn't one single reason why people develop a fear of flying.

For some, it begins after a particularly turbulent or frightening flight. For others, it develops gradually despite having flown comfortably in the past. Some people have always disliked flying and aren't sure where the fear originally came from.

And sometimes the aircraft itself isn't really the problem.

Your anxiety might be connected with:

• feeling trapped or unable to leave

• not being in control

• turbulence or unusual movements

• take-off or landing

• enclosed spaces

• heights

• worrying about having a panic attack

• fear that something will go wrong

• becoming increasingly anxious in the days or weeks before travelling

Several of these can overlap.

Understanding what you're actually frightened of can be useful because it allows you to work on the particular thoughts and situations triggering your anxiety rather than treating fear of flying as one single problem.

Why Does Flying Anxiety Feel So Physical?

Fear of flying isn't necessarily just a collection of worrying thoughts.

When your brain interprets something as threatening, your body's stress response can become activated. Your heart may beat faster, your breathing can change, your muscles may tense and you can become extremely alert to everything happening around you.

Anxiety can produce very real physical symptoms, including a racing heart, dizziness, sweating, trembling, breathlessness and nausea.

On an aircraft, that can create a difficult cycle.

You notice a noise or movement.

You become anxious.

Your body responds to the anxiety.

You notice those physical sensations and interpret them as further evidence that something is wrong.

That increases your anxiety again.

Before long, an ordinary sensation can feel frightening.

Recognising this cycle can be helpful. A racing heart or tense stomach may feel unpleasant, but those sensations can be part of your body's response to fear rather than evidence that something is going wrong with the aircraft.

Why Is Turbulence So Frightening?

Turbulence is one of the most common concerns among nervous flyers.

Part of the difficulty is its unpredictability. You don't know exactly when the aircraft will move or how long the movement will continue.

If you already dislike not being in control, that uncertainty can intensify the fear.

It can also be difficult to judge movement objectively when you're anxious. A bump that an experienced traveller barely notices may feel much more significant when you're monitoring every sound and sensation.

If turbulence is one of your main triggers, learning more about what happens during a flight can sometimes reduce some of the uncertainty.

You might also notice how the cabin crew are responding. What feels unfamiliar and frightening to you is part of their normal working environment.

Fear of Take-Off and Landing

For some nervous flyers, the most difficult parts of the journey are take-off and landing.

The acceleration, engine noise, change in angle and physical sensations during take-off can feel intense if you're already anxious.

Knowing that these sensations are coming can help.

Rather than waiting for them and interpreting each change as something alarming, mentally rehearse the sequence beforehand.

Imagine yourself sitting in your seat.

The aircraft begins moving.

You hear the engines.

You feel the acceleration.

The aircraft leaves the ground.

And throughout that sequence, imagine yourself allowing your breathing to remain comfortable and your body as relaxed as possible.

You aren't trying to convince yourself that you absolutely love take-off.

You're practising the idea:

I can experience these sensations without needing to panic.

What If My Fear Is Really About Feeling Trapped?

Not every fear of flying is actually about the possibility of an accident.

For some people, the most frightening thought is:

Once those doors close, I can't get off.

That can overlap with claustrophobia or a fear of losing control. Aircraft are among the situations that can trigger claustrophobia for some people.

You might worry about feeling anxious and being unable to escape, which then makes you monitor yourself for the first signs of anxiety.

This can create another cycle:

What if I panic?

I think I'm beginning to feel anxious.

What if it gets worse?

I can't get out.

In this situation, working solely on fears about aircraft safety may miss the real issue.

The focus may need to be on becoming more comfortable with the sensations of anxiety and reducing the fear of being unable to escape.

Anticipatory Anxiety: When the Fear Starts Before the Flight

For some nervous flyers, the most difficult part begins long before they reach the airport.

Perhaps you've booked a holiday six months ahead and initially feel excited.

Then the thoughts begin.

What if there's turbulence?

What if I panic?

What if something happens?

You might start checking weather forecasts, reading about aircraft, watching videos or repeatedly thinking through everything that could possibly go wrong.

By the time you reach the airport, you've effectively been rehearsing being frightened for weeks.

Your body can respond to imagined situations surprisingly strongly.

That's one reason preparation can be so useful.

Instead of repeatedly rehearsing everything you fear might happen, you can begin mentally rehearsing coping with the journey calmly.

Relaxation techniques and self-hypnosis can both be practised at home while thinking about the different stages of your journey.

How to Prepare for a Flight When You're Anxious

Preparation doesn't mean spending every waking moment thinking about your flight.

The aim is to reduce unnecessary uncertainty and give yourself some familiar ways of responding if anxiety appears.

Think about which particular parts of the journey concern you most.

Is it getting onto the aircraft?

The doors closing?

Take-off?

Turbulence?

Being over the sea?

Landing?

Once you've identified your main triggers, you can prepare specifically for them.

Practise relaxation while you're already relatively calm. Learn about aspects of flying you don't understand. Mentally rehearse arriving at the airport, boarding, taking your seat and completing the journey.

You're giving your mind another version of the experience to practise.

Practical Ways to Reduce Fear of Flying

Learn More About What Happens During a Flight

Fear often thrives on uncertainty.

If particular aspects of flying worry you, learning what is actually happening can make unfamiliar noises and sensations less mysterious.

Some nervous flyers find it useful to understand more about turbulence, take-off and the normal sounds an aircraft makes during a journey.

Use reliable aviation information rather than repeatedly searching for frightening stories or videos online. NHS guidance also notes that some airlines offer sessions specifically for people with flying phobias.

Practise Calm Breathing Before You Travel

When you're anxious, your breathing may become quicker and shallower without you noticing.

Practising comfortable, slower breathing before your trip gives you something familiar to return to when you feel tense.

It doesn't need to be complicated.

Allow your breathing to settle rather than repeatedly checking whether you're doing it correctly.

Relax Your Body

Anxiety and physical tension can reinforce one another.

Notice whether you're gripping the armrest, raising your shoulders, clenching your hands or tightening your jaw.

Deliberately releasing some of that tension can help interrupt the physical side of the anxiety cycle.

Progressive muscle relaxation can also be practised at home beforehand so that it feels familiar by the time you travel.

Have Something to Focus On

Distraction won't necessarily overcome a phobia, but it can stop you monitoring every noise and movement.

Download a favourite television programme, audiobook, podcast or playlist before travelling.

Choose something that genuinely holds your attention rather than something you think ought to be relaxing.

Tell the Cabin Crew You're Nervous

There's no need to pretend you're completely comfortable if you aren't.

Cabin crew regularly encounter nervous passengers.

Letting someone know you're anxious can remove some of the pressure of trying to hide it, and you may find it reassuring knowing that somebody is aware of how you're feeling.

What If I Have a Panic Attack on the Plane?

For some people, one of the biggest fears isn't the aircraft.

It's:

What if I panic and can't get off?

Worrying about panic can sometimes become as frightening as worrying about flying itself.

If your anxiety rises, try not to fight every sensation or demand that it disappears immediately.

Bring your attention back to what is actually happening around you.

Feel your feet against the floor.

Allow your breathing to settle.

Talk to your travelling companion.

Focus on something you're watching or listening to.

Anxiety tends to rise and fall. Feeling anxious doesn't mean that it will continue increasing indefinitely.

If panic attacks are significant or recurring in other areas of your life as well as flying, consider discussing them with your GP or an appropriate mental health professional. The NHS also advises seeking help when anxiety, fear or panic is affecting your life or self-help isn't helping.

Should I Avoid Flying Until I Feel Completely Confident?

Waiting until you feel absolutely no anxiety can sometimes keep avoidance going.

Avoidance gives immediate relief:

I don't have to fly, so I feel better.

Unfortunately, that can also reinforce the idea that flying was something you needed to escape from.

The next flight may then feel even more difficult.

This doesn't mean forcing yourself onto an aircraft before you're ready.

It means recognising that feeling some anxiety and still managing the situation can itself be progress.

The goal doesn't have to be loving every moment of flying.

For many people, the first goal is simply being able to travel without fear making their decisions for them.

Can Hypnosis Help With Fear of Flying?

Self-hypnosis is one option for people who want to work on the anxious thoughts, expectations and responses they associate with flying.

Hypnosis involves entering a relaxed, focused state. You remain aware and in control, while suggestions, imagery and mental rehearsal can be used to support the changes you consciously want to make.

With fear of flying, this can involve imagining the different stages of a journey while you're feeling physically relaxed.

You might mentally rehearse arriving at the airport, boarding the aircraft, hearing the doors close, experiencing take-off and remaining calmer if you encounter turbulence.

Rather than simply telling yourself:

Don't be frightened.

you're repeatedly practising a different response.

Hypnotherapy is also among the approaches the NHS lists in its information about treatment for phobias.

If you're unfamiliar with hypnosis itself, my complete guide to self-hypnosis explains how it works, what happens during a session and how it may be used to support changes in established responses.

What Happens During a Fear of Flying Self-Hypnosis MP3?

A guided self-hypnosis recording usually begins by helping you become physically and mentally relaxed.

Once you're settled, your attention can be directed towards suggestions and mental imagery relating to the changes you want to make.

For fear of flying, this might include imagining yourself preparing for your journey, feeling more comfortable as you board, remaining calmer during take-off and responding differently to familiar triggers.

I've created a Fear of Flying Self-Hypnosis MP3 with the Confident Skies eBook specifically for people who find flying difficult. The hypnosis recording lasts approximately 44 minutes, while the accompanying eBook provides additional information and practical techniques to use around your journey.

The hypnosis session is designed to be used safely at home before you travel, allowing you to practise feeling relaxed while thinking about situations that may previously have triggered anxiety.

Never listen to a hypnosis recording while driving, operating machinery or doing anything requiring your full attention.

When Should I Start Using Self-Hypnosis Before Flying?

Don't leave all your preparation until the night before you travel.

If possible, give yourself time to become familiar with the recording and the relaxed state it encourages.

Beginning around one to two weeks before your flight and listening regularly gives you several opportunities to mentally rehearse a calmer response before travelling. This is also the timeframe currently recommended on your existing Fear of Flying article.

The aim isn't to spend those weeks constantly thinking about flying.

It's simply to practise the response you'd prefer to have when the real situation arrives.

Can Self-Hypnosis Help With Turbulence Anxiety?

If turbulence is your main trigger, hypnosis can be used to mentally rehearse experiencing movement without immediately interpreting it as danger.

That doesn't mean pretending turbulence doesn't exist or promising that you'll enjoy it.

Instead, the aim is to practise a different sequence:

You notice movement.

You recognise your anxiety.

You allow your body to remain as relaxed as possible.

You remind yourself that you don't have to interpret every sensation through the fear response.

Repeated mental rehearsal can help make that alternative response feel more familiar.

What About Fear of Flying After a Bad Flight?

A frightening experience can sometimes change the way you respond to future flights.

Perhaps you previously flew without difficulty but experienced severe turbulence, an aborted landing or another event that frightened you.

Afterwards, your mind may begin anticipating the same experience happening again.

You might become more alert to aircraft noises, weather forecasts or movement because your brain has learned to associate flying with the previous frightening event.

This is another situation where relaxation and mental rehearsal may be useful, because you're practising responding to future flying situations differently rather than continually replaying the previous experience.

If the experience has left you with severe or persistent anxiety, however, professional psychological support may be more appropriate.

What About Professional Help for Fear of Flying?

Self-hypnosis isn't the only option.

If your fear is severe, has led to long-term avoidance, or is part of a wider anxiety problem, professional support may be worthwhile.

CBT and other psychological approaches can be used for phobias, and the NHS also lists hypnotherapy among the treatment options.

Some airlines run dedicated fear-of-flying courses combining aviation information with psychological techniques and sometimes a supported flight. NHS-linked guidance also points nervous flyers towards airline fear-of-flying programmes.

There is no requirement to tackle the problem entirely by yourself.

Frequently Asked Questions About Fear of Flying and Hypnosis

Is fear of flying a phobia?

Fear of flying can range from mild nervousness to a more significant situational phobia. The NHS includes flying among situations that can trigger specific phobias.

Why have I suddenly developed a fear of flying?

A fear can sometimes follow an unpleasant flight or develop gradually without an obvious single cause. Changes in general anxiety, increased awareness of risk or other life experiences may also influence how you respond to flying.

Can hypnosis cure fear of flying?

I wouldn't describe hypnosis as a guaranteed cure for fear of flying. Self-hypnosis may be used as one approach for working with the thoughts, expectations and learned responses associated with flying, but different people benefit from different approaches.

Can self-hypnosis help with fear of turbulence?

It may be used to help you mentally rehearse responding more calmly to turbulence and reduce the tendency to interpret every movement as a sign of danger. Learning more about turbulence and using practical anxiety-management techniques can also be helpful.

Can hypnosis help if I'm scared of having a panic attack while flying?

Self-hypnosis may help you practise responding differently to anxious thoughts and physical sensations before your journey. If you experience frequent or severe panic attacks more generally, consider discussing them with your GP or a mental health professional.

How often should I listen to fear-of-flying hypnosis?

Regular listening before your journey gives you repeated opportunities to practise relaxation and mental rehearsal. Your existing Fear of Flying programme recommends beginning approximately one to two weeks before travelling.

Should I listen to the hypnosis MP3 during the flight?

The full hypnosis session is designed to be used before you travel, somewhere safe and quiet where you can relax properly. During the flight, use the practical calming, breathing and grounding techniques you've already practised rather than a full hypnosis session.

Fear of Flying Doesn't Have to Decide Where You Go

Being frightened of flying can be particularly frustrating because you may know exactly where you want to go but feel that anxiety is standing between you and getting there.

Try to become curious about what actually triggers your fear rather than judging yourself for experiencing it.

Is it turbulence?

Take-off?

Being enclosed?

Not being in control?

The possibility of panic?

Or the weeks of anticipation beforehand?

Once you understand the particular pattern, you can begin working with it.

For some people, better information makes the biggest difference. Others benefit from breathing and relaxation techniques, professional therapy, gradual exposure, airline fear-of-flying courses or self-hypnosis. Often, several approaches work together.

The aim doesn't have to be becoming somebody who loves flying.

It can simply be reaching the point where fear no longer decides whether you get on the plane.

If you'd like to use self-hypnosis as part of your preparation, you can read more about my Fear of Flying Self-Hypnosis MP3 and Confident Skies eBook.