Although the probability of an air travel accident is extremely low, many people still experience anxiety before boarding a flight.
Karla Marie Sanford, a writer for the Hong Kong-based SCMP, suffers from a fear of flying and often wears noise-canceling headphones and keeps her eyes closed during takeoff. However, her fear escalated following recent aviation accidents, such as the collision between two planes at Ronald Reagan Washington Airport, a medical aircraft crash in Philadelphia, and an emergency evacuation in Houston due to an engine fire.
Research shows that up to 40% of Americans feel some level of anxiety about flying. With multiple aviation incidents making headlines, experts say those with flight anxiety may feel even more uneasy than usual.
“The probability of an accident matters less than how an anxious brain perceives the risk,” explains Andrea Bonior, a psychology professor at Georgetown University. According to her, an anxious brain tends to focus on catastrophic scenarios rather than actual probabilities.
Here are five expert-recommended strategies to reduce flight anxiety before takeoff.
1. Understand the Reality
Despite distressing news reports, the phrase “You’re more likely to die on your way to the airport than on a plane” remains true. Aviation experts confirm that commercial airlines remain the safest mode of passenger transport.
Martin O’Loughlin, CEO of Cornerstone Aviation, a pilot training school in Utah, highlights that mid-air collisions are pilots’ greatest concern. However, such accidents are so rare that they become global news. While he acknowledges increasing air traffic and a shortage of air traffic controllers, he reassures that the aviation industry still prioritizes safety above all.
“We can’t eliminate fear entirely, but we shouldn’t let it control us,” he advises.
2. Visualize the Experience
Steven Siegel, Chair of Psychiatry and Behavioral Sciences at the University of Southern California, suggests that passengers determine whether they are prone to panic or adaptable to situations.
For those who panic easily, mental preparation is crucial. He recommends visualizing specific moments, such as when the “fasten seatbelt” sign turns on, and learning to accept these occurrences as routine. This reduces the element of surprise and prevents fear from escalating.
Additionally, bringing comforting items like stress-relief fidget tools, scented oils, or pre-downloaded meditation guides can help maintain composure.
3. Manage Your Thoughts
According to Lauren Ng, Associate Professor of Clinical Psychology at UCLA, anxiety often manifests through physical symptoms such as trembling hands or muscle tension. This can lead to avoidance behaviors, which reinforce fear.
To break this cycle, challenge negative thought patterns. Logical thinkers can remind themselves of aviation safety statistics, while others may find mindfulness techniques such as meditation or prayer more effective.
Experts suggest asking yourself:
- What exactly am I afraid of?
- Is my fear based on reality or just my imagination?
This rational approach can help shift focus away from irrational fears about airplane accident.
4. Label Your Emotions
A 2018 study on flight anxiety found that simply naming emotions can help reduce stress levels. Instead of letting panic take over, verbalize your feelings. For example, rather than saying “I’m terrified,” try “I’m feeling nervous because of what I read in the news.”
Talking to a fellow passenger can also be beneficial. Engaging in conversation, rather than internalizing fear, helps distract the mind and ease tension.
5. Relax Your Body
Fear is not just psychological—it also affects the body’s physical state. Anxiety can cause sweaty palms and stiff muscles. One effective method to counteract these reactions is to start with physical relaxation.
For example, rest your hands lightly on the armrests instead of clenching them. Practicing controlled breathing techniques is another powerful tool.
Emiliana Simon-Thomas, Scientific Director at the Greater Good Science Center at UC Berkeley, recommends the “longer exhale” method:
- Inhale deeply through your nose for four seconds
- Hold for a moment
- Exhale slowly through your mouth for six seconds
This signals the body to enter a calm state.
Other distractions like watching movies, reading books, or playing games are not just escape mechanisms—they are enjoyable activities that keep the mind engaged.
According to Alissa Jerud, Clinical Associate Professor at the University of Pennsylvania, the key is not to resist fear but to gradually face it.
“Overcoming fear is like running—it feels difficult at first, but the more you persist, the stronger you become,” she explains.
By applying these strategies, flying can eventually feel as routine as a trip to the grocery store.
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