Most of us like the idea of travel. But before you can see the world, you first have to get on a plane, and many people find that specific task to be immensely difficult.
Many people have a mild to moderate fear of flying, and for some people this fear is so pronounced they are either unable to get on planes at all, or experience severe anxiety while on board. It is statistically the safest way to travel, and yet the fear can often be overwhelming – from mild discomfort to intense panic at the thought of even boarding a plane.
Regardless of where you fall on that spectrum, the fear is real, and it often persists even when you understand that flying is safe.
Fear of flying is also treatable. You don’t have to live with it. You can address the fear, start reducing its power over you, and start experiencing the world with less distress.
Note: If you have afear of flying, and you’re in either Arizona or California (where I’m licensed), reach out. I have over 30 years working with those struggling with anxiety and phobias, and I’m here to help you address your struggles.
Why Fear of Flying Develops
People develop fear of flying for many different reasons. Some have a history of anxiety in other areas of life, while others feel anxious only when it comes to air travel. It often results from a combination of past experiences, physical discomfort, and the way the mind interprets unfamiliar sensations.
A few common contributors include:
- Learned Fear – Growing up with a parent who was visibly anxious during flights can influence how you interpret your own flying experiences. Even if the fear is never discussed, children often absorb emotional cues.
- Repeated Exposure to “Scary” Moments – Turbulence, unusual noises, or unfamiliar flight sensations can reinforce early, mild anxiety. Over time, the brain begins to associate flying with danger even when those experiences are normal and safe.
- Media Influence – Aviation accidents receive significant coverage, creating the impression that they occur frequently. Exposure to these stories makes rare events feel common, increasing fear even when statistical risk remains extremely low.
- Physical Discomfort – Tight spaces, cabin pressure changes, limited movement, and noise can create a sense of vulnerability. These conditions can heighten sensitivity to anxiety or make normal sensations feel threatening.
- General Anxiety With Limited Coping Tools – People with panic disorder, health anxiety, or generalized anxiety may struggle more on planes because they cannot rely on their usual coping strategies, such as getting fresh air, moving freely, or stepping away from stress.
- Previous Turbulence or Distressing Flights – A rough flight or a moment that felt frightening – even when it was routine for the pilots – can leave a lasting imprint on how future flights feel.
These factors can accumulate, making flying seem unpredictable or unsafe even when the rational mind knows otherwise.
Step 1: Learn How Planes Actually Work
“Knowledge is power” is not always true, but it is absolutely true about planes. Education is one of the most effective tools for reducing fear. But rather than focusing on statistics alone, it helps to understand why planes are engineered to be safe, what the noises are, and so much more. Knowing what to expect and what is happening at all times makes unfamiliar sensations less alarming.
Examples include:
- Commercial aircraft are designed to tolerate lightning strikes, severe turbulence, and extreme weather.
- Planes can safely fly on a single engine, and pilots train extensively for scenarios that passengers rarely consider or believe to be impossible.
- Many mechanical noises – such as hydraulic pumps, landing gear movements, and airflow changes – are completely normal parts of flight operations.
- Planes are equipped with considerable technology to prevent accidents, and some of that technology is amazing. It helps to know what is there.
When these sensations no longer feel mysterious, and planes no longer feel like cars in the sky, your mind is less likely to interpret what goes on in them as threats.
Step 2: Develop a Realistic Coping Strategy
Because you cannot walk away from a plane once you’re in the air, having a plan for managing anxiety is important. Different strategies work for different people, but many find the following helpful:
- Focusing on external cues like the wing or the cabin crew
- Using music or audiobooks to redirect attention
- Practicing controlled breathing or grounding exercises
- Preparing small distractions such as puzzles or guided meditations
The goal is not to eliminate all discomfort, but to reduce the intensity enough that your body can begin adjusting to the experience.
Step 3: Use Gradual Exposure to Rebuild Comfort
Fear of flying is, at its core, a phobic response. Gradual exposure helps retrain the brain by allowing it to experience the feared situation in small, manageable steps. Over time, your nervous system learns that the sensations associated with flying are safe.
A gradual exposure plan might include:
- Visualizing the flight process in detail until the anxiety associated with the imagery decreases
- Watching flight videos or sitting near an airport to get used to sights and sounds
- Exploring aircraft interiors at museums or through virtual experiences
- Taking short, inexpensive flights to build tolerance once early steps become easier
Exposure takes consistency and patience, especially since flying isn’t something most people can practice frequently. But even small exposures help the brain form more accurate associations.
Step 4: Adopt a Mindset That Reduces Anticipatory Anxiety
For many people, the most difficult part of flying is the anticipation – waiting at home, packing, driving to the airport. Anticipatory anxiety amplifies every “what if,” making the flight feel dangerous long before it begins.
Strategies that help include:
- Giving yourself extra time so you don’t feel rushed
- Focusing on the frustration of anxiety rather than the fear of catastrophe
- Preparing for predictable discomforts rather than trying to avoid them
Predictability reduces fear. Knowing what sensations to expect and practicing responses beforehand positions you to handle anxiety more effectively in real time.
Step 5: Reduce Overall Anxiety in Your Daily Life
Fear of flying rarely exists in isolation. It is often part of a broader pattern of anxiety, even if that anxiety is subtle. Improving your overall ability to regulate stress – through therapy, lifestyle changes, or anxiety-management skills – can significantly reduce how intense your fear feels when you’re on a plane.
Even small improvements in your baseline anxiety can create noticeable changes during flight.
Treating a Fear of Flying Takes Time
Overcoming a fear of flying does not happen overnight. Because opportunities to practice may be limited, progress can be slower than with other phobias. But meaningful change is possible with a structured approach, patience, and consistent practice.
For those who struggle with other forms of anxiety, addressing those concerns first often makes flying easier. When your daily anxiety decreases, the fear of flying typically decreases as well.
Aviation anxiety is highly treatable. With education, coping strategies, and gradual exposure, many people reach a point where flying becomes not only manageable, but surprisingly uneventful. For more on how to treat it, or to get started, please reach out to me today.