How to Conquer Flight and Turbulence Anxiety

For some, flying can be an exciting adventure that unlocks the possibility of adventure.

For others, flying and the possibility of turbulence can be an anxiety-riddled ride that causes dread before and during the flight and a welcome sign of relief upon landing.

If you are one of the ones who dread flying, you’re in luck. You can implement several different strategies to help you have a more comfortable and enjoyable flight.

Be prepared 

Before heading out on your flight, properly prepare yourself by following these tips:

Understanding turbulence

While this may be tough for you, knowing that turbulence is normal during a flight could help alleviate any issues you may face. Turbulence is not only common. It is generally harmless and is only caused by air currents, not a malfunction in the plane. Plus, modern airplanes are designed to deal with turbulence safely.

Minimize stress

One way you could make your flight easier for yourself is by picking a flight that minimizes any potential issues. Look for direct flights, so you don’t have to deal with numerous takeoffs and landings. You could also take a seat over the wings, which can help reduce how turbulence affects you.

Give yourself time

Like the other tips, if you plan ahead and arrive early at the airport, you will give yourself more time to settle after getting through security. Having time to just relax before your flight could help you be relaxed on your flight.
 

During your flight

OK, you made it to your flight and feel calm and stress-free. Keep that calming mood going with these tips:

Stay hydrated

Don’t let yourself get dehydrated, as this could cause stress. Avoid coffee and alcohol. Instead, drink plenty of water. Stress and anxiety can also trigger physical symptoms like a racing heartbeat and clammy hands, making an already uncomfortable flight feel even worse. While drinking water won't directly stop anxiety-related sweating, staying hydrated helps your body regulate its temperature and replace fluids lost through perspiration. Having a reusable water bottle can help, as you don’t need to worry about constantly asking the flight attendants for water.

Deep breathing 

You may be scoffing at this one, but deep breathing exercises can help calm your nerves. Don’t know it till you try it! Just breathe through your nose, hold, and then slowly exhale through your mouth.

Stay engaged

Instead of focusing on what could happen, keep your mind engaged and possibly distracted by watching a movie or show, reading a book, or even doing an activity like a puzzle. This will help you shift your thinking and not be so hyper-focused on your flight.

Dealing with turbulence
 

If turbulence does hit, try these tips to reduce any anxiety you may experience:

Stay buckled up

Keeping your seatbelt fastened can provide a sense of safety, which is very important to have when dealing with a stressful situation.

Think of a happy place

Try picturing yourself in your happy place, a mental visualization that will keep you cool, calm, and collected. This or another distraction technique should help reduce any stress you may be dealing with.

Repeat the facts

Remember that airplanes are designed and built to handle turbulence and are just a normal part of flying. 

Overall, if you plan ahead and have the right mindset, you should be able to conquer flight and turbulence anxiety and enjoy your next trip up in the air.