March 8, 2025 – 5 min read
Flying can be overwhelming, especially if you struggle with anxiety. But learning how to stay calm during a flight is completely possible. Trust me, I’ve been there. As someone who once had a deep fear of flying, I can tell you that small changes in your routine can make a huge difference in how you feel during a flight. In this guide, I’ll walk you through exactly how to stay calm during a flight, covering simple techniques and mindset shifts to help you feel more in control and less anxious. Let’s get started!
Anxiety thrives on uncertainty, so the more prepared you are, the more in control you will feel. Follow these key steps to set yourself up for a smoother flying experience:
If you feel claustrophobic, opt for an aisle seat so you can move around easily.
Prefer looking outside? A window seat can provide a sense of connection and control. However, keep in mind that for some nervous flyers, seeing the altitude might increase anxiety.
Rushing through security and check-in only adds stress. Arrive early so you have time to relax, find a quiet spot, and mentally prepare for your flight. You can read articles on The Calm Cabin blog, listen to The Calm Cabin podcast, or play calming music.
Your diet affects your anxiety levels. Avoid caffeine and alcohol, which can heighten nervousness. Instead, drink plenty of water and eat a balanced meal before your flight to maintain stable energy levels.
Very early morning flights can be challenging if you’re not fully awake, while late evening ones can leave you too exhausted to manage anxiety. However, for some, early flights are preferable due to smoother air conditions and lower delays. The best time depends on individual preferences (and of course availability). If possible, choose a time when you feel most alert and well-rested.
How you think about flying directly affects how you feel. Try these mental strategies to reduce pre-flight stress:
Flying remains one of the safest ways to travel. Pilots are extensively trained for all scenarios, and every sound and movement on the plane has a logical explanation. Every day, more than 100.000 flights take off and land safely around the world, repeating this to yourself can help ease anxiety.
Pack noise-canceling headphones, a calming playlist, a familiar scarf, lavender scent, or a stress ball. These small comforts can ground you and create a sense of calm.
Flight attendants are trained to help nervous flyers. Letting them know you feel anxious allows them to check in on you and offer reassurance, making your experience more comfortable. And don’t be shy or ashamed, most of them have helped countless nervous flyers before, you won’t be the first or the last!
Takeoff can be the most stressful part of the journey, but using the right techniques can help you learn how to stay calm during a flight from the moment the plane leaves the ground. Try these techniques:
Anxiety often leads to shallow breathing, which can increase heart rate and dizziness. The 4-7-8 breathing method is a simple but powerful way to calm your nervous system:
Hold your breath for up to 7 seconds (adjust if needed).
Exhale slowly through your mouth for 8 seconds.
Keeping your mind engaged before and during takeoff can prevent you from fixating on sensations. Try:
By focusing on something enjoyable, you’ll naturally feel more at ease as the plane takes off.
If you ever feel overwhelmed at any moment, remind yourself that there are many proven strategies on how to stay calm during a flight, such as deep breathing, distraction techniques, and grounding exercises. Here’s how you can regain control:
Turbulence, sudden movements, and noises are all normal aspects of flying. Planes are engineered to withstand turbulence, and pilots undergo extensive training to handle a wide range of scenarios. If anxiety strikes, remind yourself that flights are closely monitored for safety, and air traffic control works with pilots to navigate the smoothest possible route.
For extra reassurance, re-read calming articles on The Calm Cabin blog or listen to The Calm Cabin podcast.
If your anxiety spikes, try this grounding exercise, a sensory-based technique that will help you shift your focus from anxious thoughts to the present moment. Try to identify:
5 things you can see
4 things you can touch
3 things you can hear
2 things you can smell
1 thing you can taste
This method helps engage your senses and bring your mind back to reality.
As mentioned previously, if you feel overwhelmed, let a flight attendant know. They are trained to support nervous flyers and can offer reassurance, whether by explaining certain flight sensations or simply checking in on you.
Each passing minute means you are one step closer to your destination. By taking this flight, you’re proving to yourself that you can handle it. Even if it feels uncomfortable at times, you are building resilience. And who knows? You may even find yourself feeling more at ease than you expected.
As the flight continues, staying comfortable helps manage stress and prevent tension buildup.
Long periods of sitting can cause stiffness, which may increase anxiety. Keep your body relaxed by stretching your arms, rolling your shoulders, and rotating your ankles in circles. Even small movements, like wiggling your toes or flexing your feet, help improve circulation.
If possible, stand up and walk to the aisle or restroom every hour to release tension.
Distract yourself with enjoyable activities like journaling, planning your trip, or practicing deep breathing. You could also listen to a podcast or audiobook to make the time pass more effortlessly.
Need a calming distraction? The Calm Cabin podcast is designed to help ease anxiety and shift your mindset toward confidence.
If landing makes you nervous, remind yourself that it’s a standard procedure that pilots train for extensively. Modern aircraft are built to handle landings safely, and pilots adjust their approach to ensure a smooth touchdown.
Focus on your breathing and take it one step at a time and soon, you’ll be celebrating your success in overcoming your fear.
Fear of flying often comes from feeling out of control, but you have more power than you think. You control how you prepare, how you respond to anxious thoughts, and which strategies you use to stay calm.
Every flight you take strengthens your confidence, and one day, this might feel second nature to you. You’re making progress, and that’s something to be proud of. If you have questions, need support, or want to share your experience, I’d love to hear from you. You’re not alone in this journey!
The Calm Cabin was created by a once-terrified flyer who finally overcame her fear of flying, and is now on a mission to help others do the same.
If the thought of stepping on a plane fills you with anxiety, you’re not alone. This space is here to support, reassure, and empower you to take off with confidence, so you can finally enjoy traveling and discover the world with ease and peace of mind.
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