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Flight anxiety is more common than people realize. An expert shares gentle ways on how to cope with this and navigate through the fears.
Professional help like CBT can be effective for severe flight anxiety.
On June 12, an Air India Boeing 787-8 en route to London Gatwick crashed shortly after takeoff from Ahmedabad, killing at least 274 people, including passengers, crew, and residents on the ground. Only one person survived. The tragedy sparked widespread anxiety, especially among already nervous flyers.
Flight anxiety isn’t new, it is normal than most people realise. But after the crash in Ahmedabad, it’s resurfacing in ways that feel sharper and more physical, and harder to talk ourselves out of.
What Is Flight Anxiety?
“Flight anxiety often isn’t about the plane. It’s about powerlessness. You’re 35,000 feet above ground, in a metal tube, trusting strangers with your life. That helplessness taps into something very primal. For many people, this fear doesn’t scream. It simmers. A racing heart before packing. Restlessness the night before. Cancelling a trip and calling it “logistics” when really, it’s dread,” says Athul Raj, a counselling psychologist.
How To Deal With Flight Anxiety?
Understand Your Triggers: Pinpoint what exactly makes you anxious – turbulence, takeoff, enclosed spaces- and prepare accordingly.
Breathe Deeply: Practice controlled breathing (inhale 4 counts, hold 4, exhale 6) to calm your nervous system. Athul suggests, “Breathing exercises help too, but not just deep breaths. Try four counts in, hold, four counts out. Keep it steady. Not to stop fear, but to stay with it, without spinning out.”
Distract Your Mind: Load up your playlist, podcasts, books, or movies to shift focus away from fear.
Avoid Caffeine and Alcohol: These can worsen anxiety; opt for water or calming teas instead.
Use Grounding Techniques: Focus on physical sensations – like feeling the seat beneath you or touching an object – to stay present. Talking about grounding techniques, Athul says, “I often guide people to ground themselves mid-flight: press their feet into the floor, notice the seat supporting them, place a hand over their chest. Just feel the weight of their body. These are basic actions, but they speak directly to the nervous system.”
Talk to the Crew: Let a flight attendant know you’re a nervous flyer – they’re trained to help and can reassure you.
Consider Professional Help: If anxiety is intense, CBT (cognitive behavioural therapy) or short-term medications (prescribed by a doctor) can be very effective. Athul notes, “If this fear sticks, if it starts interfering with your daily life, if you’re avoiding travel or can’t sleep before flying, that’s a sign to reach out for support. Therapy can help regulate the body’s memory of fear, not just reframe the thoughts.”
- Location :
Delhi, India, India
- First Published:
