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How to Prepare for a Flight When You're Anxious

3 min read

The short answer

Good preparation turns worry into action. Practise your breathing in the days before, pack comfort items, choose your seat, give yourself plenty of time at the airport and let the crew know you're nervous. Then take the flight one stage at a time.

Preparation Calms Anxiety

The worry that builds before a flight is often worse than the flight itself. Preparing gives your brain something useful to do, instead of imagining worst cases.

In the Days Before

Learn, don't avoid. Reading articles like this one is exactly right. Knowing what sounds mean and how planes work replaces vague dread with real knowledge. Avoiding the topic keeps anxiety going; learning reduces it.

Practise your breathing. The 4-4-6 rhythm (in for 4, hold for 4, out for 6) works best when it's familiar. Practise it daily so it becomes automatic.

Pack comfort items. Headphones, downloaded music, podcasts or films, a book, chewing gum for your ears, and a small bottle of water. Having these ready means less to think about on the day.

Choose your seat. Seats over the wing feel the least movement. Aisle seats feel more open. Seats near the front are quieter.

On the Day

Give yourself extra time. Rushing feeds anxiety. Arrive early so you can settle in gradually.

Eat something light. An empty stomach can make you feel queasy, and so can a heavy meal. Something light and familiar is best.

Go easy on caffeine and alcohol. Caffeine speeds up your heart. Alcohol disturbs your sleep and can make anxiety worse the next day.

Use the airport time. Walk around, find your gate early and watch the everyday activity of the airport. Getting used to the surroundings makes boarding feel less sudden.

Ask about a sunflower lanyard. Many airports offer a free lanyard with sunflowers on it. It quietly tells staff you may need a little more time or patience, and anxiety counts. You don't have to explain why you're wearing it. It won't skip you to the front of queues, and what's on offer varies, so check your airport's website. If noise, crowds or changes are hard for you, read flying with sensory needs.

At the Gate and on Board

Board when it suits you. Some people like to board early and settle in. Others prefer to board later and spend less time on the plane. Do what works for you.

Tell the crew. A quick "I'm a nervous flyer" is all it takes. They'll check in on you.

Settle in on purpose. Adjust your air vent, fasten your seatbelt and put your headphones on. Small acts of control tell your body you're prepared.

During the Flight

Use your tools. Breathing, grounding and the 5-4-3-2-1 exercise. You've practised them, so use them.

Watch the crew, not the window. Their calm is your best guide to how the flight is going.

Take it one stage at a time. Takeoff, then cruise, then landing. Each one is a small win.

Sources

Keep reading

Understanding Flight Anxiety

Why you can know flying is safe and still feel scared — and what actually helps.

Grounding Techniques for In-Flight Anxiety

Simple, proven exercises to bring your mind back to the present and calm anxious thoughts — anywhere on a flight.

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