From simple seat swaps to the power of a smile, a travel expert reveals the most effective (and often overlooked) ways nervous flyers can prepare for a smoother journey
As summer travel plans take off, millions of Brits are preparing for holidays abroad. But for many, the thought of flying brings more stress than excitement. In fact, over half of Brits (52%) admit to a fear of being high up, and around 24% experience anxiety when getting on a plane, a condition known as aerophobia*.
Whether it’s a phobia or just pre-flight nerves, fear of flying is far more common than most people realise. Even seasoned travellers can feel uneasy before take-off.
In the past month alone, there have been over 69,000 online searches for ‘fear of flying’ and over 2,000 for ‘how to get over a fear of flying’, showing just how widespread the issue is.
Travel Expert, Jane Bolton from tailor-made package ski holiday operator, Erna Low shares six practical tips to help anxious flyers feel more at ease before and during their journey.
1. Understand what to expect
A big part of fear comes from uncertainty. Not knowing what’s normal during a flight, like strange sounds or sudden bumps can make every little thing feel like a red flag. Turbulence in particular is a big trigger for many, even though it’s a totally routine part of flying.
How to manage it?
Think of turbulence like driving over a bumpy road, it might not feel great, but it’s nothing to worry about. Planes are built to handle it, and pilots are trained to navigate it safely.
Take the time to watch short videos that explain how planes work and what different in-flight noises mean.
Download a flight tracker app before your journey to see how often your route flies safely every day, it’s a helpful visual reminder that flying is routine and safe.
2. Reframe fear as excitement
Fear and excitement trigger the same physical response, it’s the brain’s interpretation that makes the difference*.
How to manage it?
Smile, even if it feels silly. It sends a message to your brain that things are okay. Reframe nerves as excitement using mental tricks like the ‘anxiety vs excitement’ method. Try saying things like “I’m excited” instead of “I’m scared” to help shift your mindset*.
Pair it with distractions like a great playlist, film, book, audiobook, or a calming podcast*.
3. Get in the right headspace early
Nervousness about flying often starts days or weeks before boarding, leading to sleepless nights and exhaustion especially when left unchecked.
How to manage it?
Start preparing your mindset in the weeks before you fly to build calming habits. Gentle yoga or guided meditation can help build emotional resilience. Having a breathing tool like anti-anxiety necklaces, can also help centre you if panic starts to creep in.
4. Choose the right seat
Feeling trapped or unsettled in your seat can make anxiety worse.
How to manage it?
Pick a seat over the wing, this is usually the most stable part of the plane. If you’re claustrophobic or like to move around, opt for an aisle seat to avoid feeling trapped. Some find a window view soothing, pick what works for you.
On common aircraft like the Boeing 737 or Airbus A320, seats between rows 12 and 25 are typically over the wings but checking seat maps on airline websites can help identify these seats*.
5. Avoid common triggers
Alcohol and caffeine can amplify anxiety, not reduce it.
How to manage it?
Skip the pre-flight drink and opt for water or calming herbal teas. Bring noise-cancelling headphones and familiar scents like lavender oil to soothe your senses and reduce stimulation mid-flight.
6. Timings and routine matter
Too much waiting time on the day of your flight can allow nerves to build.
How to manage it?
Choose an early morning flight if you can, as this gives you less time to overthink.
Creating a personal pre-flight ritual, like listening to the same song during take-off, using calming essential oils, or packing the same comfort item in your hand luggage, can provide a sense of comfort and predictability.
Jane, commented: “Flying might never be your favourite part of a holiday, but with the right preparation, it doesn’t have to ruin the experience. Whether it’s adjusting your mindset, choosing your seat wisely, or simply knowing what to expect, these small changes can make a big difference. And remember, even the most frequent flyers feel nervous sometimes.”
For more information and tips, please visit: https://www.ernalow.co.uk/en-gb/blog/travel-tips/six-simple-hacks-to-help-anxious-flyers-stay-calm-at-30,000-feet