Fear of flying: practical things that help
You're far from alone. Simple, evidence-based steps from the NHS, plus tools on this site you can use before and during your flight.
In this article · 5 sections
You're not alone, and it's treatable
The NHS lists flying among the common situations that can trigger a phobia, alongside heights and small spaces. Symptoms can include worry, a racing heart, tight chest, shaking, feeling sick, or an intense fear of losing control.1 Those feelings are real, and they're also manageable.
Things you can do (from the NHS)
The NHS suggests:1
- Try breathing exercises to help you relax. Our breathing timer follows the NHS method: breathe in for a count of 5 and out for a count of 5, for at least 5 minutes.2
- Talk to someone you trust about your fear.
- Join a self-help group, online or in person.
- Be careful looking things up online. You may not be ready for triggering images. (That's why we never use crash photos.)
- Check whether airlines run sessions for people who are afraid of flying.
- Avoid caffeine and energy drinks after 3pm, which can affect sleep and make anxiety worse.
Know what's normal before you go
Much of the fear comes from not knowing what a sound or bump means. Before your flight, skim:
- Is this normal?, a phase-by-phase guide to sounds and sensations
- Turbulence, explained
- My Flight, a calm briefing for your actual trip
On the day, open the in-flight pack. It works in airplane mode.
When to get help
If fear of flying is affecting your life, the NHS advises seeing a doctor. Treatments include talking therapies such as cognitive behavioural therapy (CBT).1 SafelyAboard explains flying; it isn't a substitute for professional care.
If you're in crisis in the US, call or text 988 any time (988 Suicide & Crisis Lifeline). In an emergency, call 911.
Keep reading
- How to calm down on a plane
- Can't sleep before a flight? A calm plan for the night before
- Should I tell the flight attendant I'm a nervous flyer?
- For a structured week before your trip, try 7 days to your flight, or get one calm explainer at a time from the free newsletter.
Quick answers
How can I get over my fear of flying?
The NHS suggests breathing exercises, talking to someone you trust, joining a self-help group, and checking whether airlines run sessions for nervous flyers. Talking therapies such as CBT can also help with phobias.
Is fear of flying a phobia?
It can be. The NHS lists flying among the situations that commonly trigger a phobia, along with heights and small spaces.
What breathing exercise helps on a plane?
The NHS method: breathe gently into your belly, in through your nose and out through your mouth, counting 1 to 5 each way, for at least 5 minutes.
Should I look up plane crashes before flying?
The NHS advises people with phobias to be careful looking things up online, because they may not be ready to see triggering images.