How to Fly Without Fear

Trying to stay calm on a bumpy airplane? WH asked experts for the best tips and tricks to quell flight anxiety.

- By Jasmine Gomez

Say yes and deal with the consequences later. That's what I always tell myself before I agree to a trip that requires flying on an airplane to get there.

I love traveling—there's something exhilarating about walking the streets of a new city and experiencing the way people in other parts of the world live. But getting to those places? Not so much. As someone with intense flight anxiety, I find the days before a trip to be filled with overwhelming worry, feelings of dread, and all the what-if scenarios. What if something bad happens? What if we fall into the water? What if I don't make it back?

During the flight, the physical symptoms start. I get a headache and sweaty palms. My heart starts beating faster, my fingers tremble, and I definitely can't fall asleep, even if I really want to. Most people on the flight probably don't notice a thing, but inside, I'm a total mess. I'm not sure when this fear developed, but my mom struggled, too, refusing to fly for over 20 years. She only recently overcame her fear.

I'm certainly not alone in my flight anxiety. Terrifying incidents—like the severe turbulence that injured at least 30 people on an Air Europa flight to Uruguay, or the door panel that blew off an Alaska Airlines plane shortly after takeoff—haven't helped. Browse the comments on the social media post of a recent travel incident and you'll find dozens of people sharing their own fears about flying.

Though data isn't yet pointing to a recent increase in flight anxiety, Rebecca B. Skolnick, PhD, a clinical psychologist and cofounder of MindWell NYC, says her practice has seen a lot of referrals recently. While that could be related to the news, she says it might also be related to the decline in flying during the pandemic. “That avoidance increased the fears or the feeling of danger [associated with flying], on top of events in the news,” says Skolnick.