'I'm a Licensed Therapist—Here's My #1 Tip for Coping With Flight Anxiety'
The sky isn't falling, but it sure feels like it with the number of plane crashes reported in the past two months.
In late January, an Army helicopter collided with an American Airlines flight over the Potomac River in Washington, D.C., killing everyone on board. In early February, a medical jet crashed less than a minute after takeoff in Philadelphia, killing six people on the plane, including a pediatric patient. Earlier this week, a Delta plane flipped upside down while landing on a Toronto runway. Despite some injuries, everyone on board survived. Further escalating air safety concerns, the Trump administration has begun firing hundreds of workers at the Federal Aviation Administration (FAA), leading to concerns of staff shortages for air traffic control.
It can certainly feel alarming to see headlines to the point where you may be rethinking your trip , but your chances of a plane crash are still very low. An annual 33 serious injuries were reported from air travel from 2002 to 2022. Driving accidents elicited 2.3 million serious injuries per year.
Despite still being the safest mode of transportation, the recent plane incidents have increased people's fear of flying . Still, therapists say you shouldn't write off flying for good. Instead, focus on mentally preparing ahead of time to feel less nervous about flying.
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How To Deal With Flight Anxiety Before A Trip
Flight anxiety is derived from a sense of catastrophizing—constantly thinking about the worst-case scenario. Dr. Zishan Khan, MD , a psychiatrist at Mindpath Health, says this stems from a loss of control.
Despite being more dangerous, people feel safer behind the wheel of a car because they lead it. But with airplanes, that control is taken away from you. You're left sitting on a seat for hours, dependent on the pilot and flight crew to take you to your destination. On top of that, Dr. Khan says people's minds are racing with everything horrible that can happen and not being able to leave or do anything about it.
Limit news consumption
To avoid catastrophizing, don't spend too much time reading news about plane incidents. "Consumption of excessive coverage of recent crashes will help avoid the reinforcement of irrational fears," Dr. Khan says. Given how rare it is for a plane to crash, he says the media tends to hyperfocus on these events when they happen. Plus, even with recent incidents, flying is still by far the safest form of travel .
Educate yourself on aviation
You don't have to become a pilot, but Dr. Khan says researching turbulence, aircraft safety and pilot training can ease people's concerns. Knowing how pilots handle turbulence and emergencies can make flying feel safer.
Gradually expose yourself to acts of flying
Avoiding your fear only reinforces it. Dr. Lokesh Shahani, MD , a psychiatrist at UTHealth Houston, says people with flight anxiety should try gradually exposing themselves to flying-related things. This can be as simple as looking at pictures of planes or visiting the airport to watch departing and arriving flights. There are even virtual reality games where you can simulate being on a flight.
Practice cognitive reframing
Challenge those irrational thoughts through a technique called cognitive reframing. The goal is to get your mind to understand that hyper-focusing on the worst-case scenario is irrational.
Start with three columns on a sheet of paper. In the first column, write your fear, such as being in a plane crash. Write in the second column how you feel about the fear. In the third column, jot down all the reasons why the first fear is unfounded. For example, writing down how statistically flying is still safer than driving a car.
Take a short flight
For people traveling internationally, consider booking a two-hour or less domestic flight before the big trip. Dr. Khan says a quick plane ride is a good way to tackle your fear and reinforce in your mind that everything's okay.
Related: 75 Ways to Calm Anxiety, According to Therapists
How To Deal With Flight Anxiety While On A Plane
Talk to a flight attendant
A flight attendant's job isn't just to serve you meals. They are a trained flight crew member who can help deal with flight anxiety. Dr. Khan says flight attendants can help talk you through what's making you nervous, provide you with a drink to calm you down, or periodic check-ins throughout the flight.
Travel with a friend
Dr. Shahani says having a travel buddy can reassure your mind that you're not alone. They can check in on you, distract you with conversation and hold your hand when you need assurance.
Practice relaxation techniques
When your anxiety levels are at an all-time high, Dr. Shahani recommends relaxation techniques to calm your nervous system. It can be as simple as closing your eyes, focusing on a scene or event that calms you and taking deep breaths. Another technique is 4-7-8 breathing. You inhale for four seconds, hold your breath for seven seconds and exhale for eight. Grounding techniques also help when having an anxiety attack. It focuses on stimulating the five senses.
Dr. Khan recommends practicing breathing techniques before the flight so your body already knows what to do at the moment.
Distract yourself
To avoid ruminating, keep your mind busy. Read a book that's been on your nightstand for a while or save your daily crossword puzzle for the flight. If you're watching movies or listening to music, Dr. Shahani advises investing in noise-canceling headphones to drown out loud noises that can be a trigger.
Consider anti-anxiety medications
People with debilitating anxiety can see a doctor who can prescribe them low-dose, short-acting benzodiazepines. Dr. Khan recommends not taking it until you're on the plane and about to take off. This is to avoid the medication wearing off if the plane is stalled on the tarmac. With that in mind, always consult with a doctor before taking anti-anxiety medication—these should never be taken without a prescription.
Some people like to self-medicate with alcohol, cannabis, herbal remedies or CBD. Dr. Shahani says these are not recommended approaches since there is no clinical data that shows these help with flight anxiety. Additionally, he warns that alcohol can actually worsen anxiety.
Still, Dr. Khan says if people find these methods relaxing, people should do what feels best for them. Doing so can also give people with flight anxiety that sense of control they lose during flights.
Related: Psychotherapist Shares a 3-Minute Coping Strategy for Anxiety
What to Do If You're Anxious About A Loved One Flying
If your loved one is flying out, having their flight information can help curb the nerves. This includes their itinerary, a link to track the plane's flight path and regular updates. Dr. Khan also says some folks find it calming to check turbulence apps. When people can anticipate inclement weather, it can make them feel like they've regained control over the situation.
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Sources:
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Dr. Zishan Khan, MD , is a psychiatrist at Mindpath Health.
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Dr. Lokesh Shahani, MD , is a psychiatrist at UTHealth Houston.
