Flight Anxiety is Real and Here’s How to Cope (Even After Difficult News)

Flight Anxiety Is Normal Especially in Unsettling Times

A recent plane crash in Ahmedabad shook many of us whether or not we were directly connected to the event. Tragic news like this naturally stirs up fear, uncertainty, and discomfort. For those already prone to flight anxiety, it can bring those fears roaring back, and for others, it can awaken new anxieties about air travel.

If you’ve found yourself feeling uneasy about flying, canceling plans, or spiralling into worst-case scenarios, you are not overreacting. Your nervous system is doing what it’s built to do- trying to keep you safe. The good news? You can learn to work with it, not against it.

Whether your anxiety was triggered by a specific incident or has always been there, this guide is here to help you feel more grounded, supported, and prepared—before, during, and after a flight.

What is Flight Anxiety?

Flight anxiety is the fear or intense discomfort related to flying.

It can show up as:

• Fear of the plane crashing or malfunctioning

• Feeling trapped or claustrophobic

• Worrying about turbulence or loss of control

• Panic attacks before or during a flight

• Avoidance of air travel entirely

These fears are often rooted in real emotions like a past traumatic experience, a general fear of loss of control, or even second-hand exposure to distressing news. And they’re more common than many people think.

7 Strategies to Cope with Flight Anxiety

1. Acknowledge Your Fear Without Judgment

Anxiety thrives in silence. Start by gently acknowledging how you're feeling. You can say to yourself, “This is anxiety. It’s not danger.” Naming it creates distance from the fear.

Remember: flight anxiety is a protective response. Your job isn’t to eliminate it but to calm it.

2. Limit Exposure to Distressing News

After tragic events, constant media coverage can overwhelm the nervous system. If your fear is linked to recent news, give yourself permission to take a break. Unplug from updates, avoid graphic images, and protect your peace.

Being informed is one thing. Being re-triggered repeatedly isn’t necessary for awareness or respect.

3. Understand the Safety of Air Travel

Sometimes it helps to ground anxiety in facts. Air travel remains one of the safest forms of transportation globally. Aviation authorities enforce rigorous safety protocols, and pilots undergo intense training for all types of in-flight scenarios.

Reading up on how turbulence works, how planes are built, or how aviation safety has improved can help rebuild trust in the system.

4. Build a Personal Comfort Kit

Having familiar, calming tools within reach can make a big difference on a flight.

Pack a few of the following in your carry-on:

• Noise-canceling headphones or calming music

• A comforting scarf or sweater

• Herbal teas, mints, or gum

• Grounding objects (smooth stones, fidget toys, essential oils)

• A journal or doodle pad to externalize racing thoughts

5. Practice Mindful Breathing Techniques

When anxiety rises, your breath shortens. You can reverse the signal by breathing slowly and deeply.

Try Box Breathing:

• Inhale for 4 seconds

• Hold for 4 seconds

• Exhale for 4 seconds

• Hold again for 4 seconds

• Repeat until you feel more centered.

This technique helps regulate your nervous system and reduces panic symptoms.

6. Distract and Engage Your Mind Positively

Bring things to do on the flight that are engaging but not overstimulating.

Try:

• Watching comfort shows or light movies

• Reading light fiction or graphic novels

• Playing puzzle or word games

• Listening to guided meditations or nature sounds

Avoid intense thrillers or upsetting content. The goal is to create emotional ease, not match your anxiety with high-stimulation distractions.

7. Consider Therapy for Long-Term Support

If your fear of flying affects your ability to travel, connect, or work, therapy can help. You don’t have to “just deal with it.” You can work through it with support.

It’s Okay to Be Afraid And It’s Okay to Fly

Flight anxiety doesn’t make you weak, irrational, or dramatic. It makes you human. Whether your anxiety was stirred by recent news or has been quietly building for years, you deserve tools, support, and peace of mind.

Flying can still be a gateway to connection, joy, and freedom. And with the right preparation and care, it can feel safer again.

Looking for more support? We offer online therapy sessions. Book a session here: https://forms.gle/RN35nWxULpnZ4fhHA