The terrible fear of flying, known as aerophobia or aviophobia, is an intense, often irrational anxiety about being in an aircraft, characterized by symptoms like panic, sweating, heart palpitations, and nausea, stemming from fears of crashing, lack of control, or enclosed spaces, but it's a common phobia treatable with therapies like CBT and exposure, alongside coping strategies like deep breathing or medication.
Fear of flying can be caused by many things: a bad experience in the air, anxiety at not being able to control your environment, distress over interacting with strangers or knowing somebody will recline their chair and crush your knees with their selfishness.
Take time each day to visualize the flying experience, from boarding the plane to landing safely at your destination. Picture yourself feeling relaxed and comfortable throughout the journey. Engaging in deep breathing exercises or repeating a personal mantra can also help manage pre-flight jitters.
People sometimes ask the doctor or nurse to prescribe diazepam, or similar drugs like lorazepam, temazepam or clonazepam, for fear of flying or to help sleep during flights. If you request a prescription for medication this will be considered by a doctor at an individual level.
Indeed, fear of flying may often be a symptom of a psychological diagnosis such as General Anxiety Disorder (GAD) or Panic Disorder. Social factors such as anxious flyers among friends or family or experiences such as turbulent flights may contribute to a fear of flying.
Immediate breathing techniques, like the 4-4-6 method (inhale for 4 counts, hold for 4, exhale for 6), can quickly calm your nervous system during a panic attack on a plane. Grounding exercises that engage your five senses can effectively shift your focus away from anxiety and back to the present moment during flights.
The Key Role of the Cabin Crew
A friendly smile, a reassuring word, or a little conversation can make a big difference to a nervous passenger. Plus if a passenger experiences an anxiety attack, the crew is prepared to apply relaxation and breathing techniques to help reduce stress.
Some doctors prescribe anxious fliers with fast-acting anxiety medications like Xanax or Valium, but Farchione warns that you should be aware that each has its own side effects and that you may feel tired for hours after the plane has landed.
Most people with aerophobia respond well to treatment such as psychotherapy. One study suggests that some people's symptoms improved for two to three years after CBT. It's possible for aerophobia to return after treatment, so some people may need ongoing therapy.
Out of the world's population of over 8 billion, nearly 80% of people have never flown in an airplane. That means 8 out of 10 people have never boarded a plane — air travel, which is routine for some, is still a distant dream for millions.
Top-ranked carriers include Qantas, Singapore Airlines, Emirates, ANA (All Nippon Airways), and Qatar Airways, along with consistently strong performers like Etihad, EVA Air, Cathay Pacific, Lufthansa, and Alaska Airlines. These airlines pair modern fleets with rigorous training and transparent safety reporting.
Flying can be stressful for those with turbulence anxiety, as sudden bumps can trigger fear and unease. However, understanding turbulence and learning techniques to manage anxiety can make a difference. The following practical tips and strategies may help you feel more comfortable and in control during your flight.
It is an intense form of anxiety that centers on certain aspects of air travel. Many aerophobes get most rattled during take-off and landing, or when they think about being locked in a plane. Some research has suggested it affects about 25 million U.S. adults.
This chart from Boeing breaks a 90-minute flight into phases — from the moment the aircraft is on the ground, to when it lands. And here's what it shows — most fatal crashes happen in the first few minutes after takeoff, and the final moments before landing.
Seats are laid out with economy at the rear, business class in the middle, and first class toward the front of the plane. While crashes are incredibly rare, in general, sitting toward the aisle at the back of the plane near an emergency exit is the safest choice.
People sometimes ask the doctor or nurse to prescribe diazepam, or similar drugs like lorazepam, temazepam or clonazepam, for fear of flying or to help sleep during flights.
In these situations, there are techniques you can use to calm the fight-or-flight response and alleviate the symptoms of acute stress. Deep breathing, relaxation strategies, physical activity, and social support can all help if you are feeling the effects of a fight-or-flight response.
Valerian root is a natural herb known for its calming and sedative effects. It has been used for centuries to relieve anxiety and promote relaxation (Miyasaka et al., 2006). Works by increasing levels of GABA (a neurotransmitter that helps with relaxation). Best taken 30 minutes to an hour before a flight.
The reasons people experience flight anxiety can vary from person to person. It could be a past traumatic experience related to flying or a phobia, like acrophobia (a fear of heights), claustrophobia (fear of confined spaces), or germaphobia (fear of germs).
The last words of 9/11 flight attendants revealed incredible bravery, with Betty Ann Ong of American Airlines Flight 11 telling ground control, "Pray for us," after relaying vital information about the hijacking. On the same flight, Madeline Amy Sweeney's final words were, "I see water. I see buildings. We're flying low, we're flying way too low," moments before crashing into the World Trade Center. These courageous acts provided crucial details that helped ground personnel understand the attacks.
The 35/7 rule for flight attendants limits Reserve Flight Attendants to a maximum of 35 flight hours in any seven consecutive days, primarily for scheduling purposes to manage fatigue and ensure safety, although actual operations can sometimes exceed this if waivers are used and regulations are met. While Lineholders often work to a 30/7 (30 hours in 7 days) limit, they can also complete trips exceeding 35 hours if they waive the rule. This rule, alongside recent FAA mandates for longer rest periods (like 10 hours after 14-hour shifts), aims to provide adequate recovery for cabin crews.
Teas for stress and anxiety relief
The rule is simple: Commit to doing the task for just five minutes. That's it. Once you get over the initial resistance and begin, even if only briefly, something shifts. Momentum builds, anxiety decreases, and your brain transitions from avoidance to engagement.
What to avoid saying to someone with anxiety?