With fall in full swing, many travelers are eagerly booking trips abroad. But for some, the excitement of travel is overshadowed by a fear of flying. Flight anxiety can make the idea of stepping onto a plane feel overwhelming—but it doesn’t have to ruin your holiday plans.
Helen Wells, Clinical Director at The Dawn Rehab Thailand, has shared five practical strategies that can help travelers manage their nerves in the air. From grounding techniques to choosing the right seat, her advice offers simple yet powerful ways to regain control and feel calmer while flying.
1. Try the 5-4-3-2-1 Grounding Technique
A well-known and highly effective method for calming anxious thoughts is the 5-4-3-2-1 grounding exercise. By engaging your senses, this practice draws your focus back to the present moment:
- 5 things you can see – Notice details like the cabin lights, the design of your seat, or a fellow passenger’s outfit.
- 4 things you can touch – Feel the fabric of your clothes, the smooth plastic of your armrest, or the pages of the in-flight magazine.
- 3 things you can hear – Tune into the drone of the engines, background conversations, or the flight attendant’s announcements.
- 2 things you can smell – Perhaps the aroma of in-flight meals or the scent of your hand cream.
- 1 thing you can taste – Gum, mints, or even the aftertaste of a drink.
By actively redirecting attention, this technique interrupts racing thoughts and helps break the cycle of anxiety.
2. Pick a Seat Over the Wings
If turbulence unsettles you, where you sit can make a big difference. Seats above the wings usually experience less movement compared to those at the front or rear of the plane, creating a smoother, more stable ride that can ease nerves.
3. Be Smart About Meals
What and when you eat can affect how anxious you feel. Wells suggests eating before or after your flight rather than during it. A pre-flight meal can help you feel grounded and reduce the risk of an upset stomach caused by nerves.
4. Prioritise Sleep in the Air
Rest can be one of the best remedies for flight anxiety. Here are some simple ways to improve your chances of dozing off mid-flight:
- Bring a neck pillow and blanket for comfort.
- Use noise-cancelling headphones or earbuds to block cabin noise.
- Slip on an eye mask to shut out light.
- Practise slow, deep breathing to relax your body.
A little sleep can make the journey feel faster and far less stressful.
5. Incorporate Relaxation Techniques
Adding calming practices into your travel routine can further ease anxiety:
- Meditation apps like Calm or Headspace can guide you through exercises tailored for travelers.
- Progressive muscle relaxation, where you tense and release different muscle groups, can relieve built-up tension.
- Aromatherapy with calming scents like lavender or chamomile can promote relaxation—dab a small amount on your wrists before boarding.
Expert Insight
Helen Wells emphasises just how common this issue is:
“Between 33% and 40% of the population experience some form of flight anxiety, making it a common concern among travellers. However, by implementing effective strategies, you can transform your flying experience from a source of stress into a manageable, and even enjoyable, part of your holiday.
“By experimenting with various techniques, you can discover what works best, and with practice and perseverance you can conquer your flight anxiety and travel with a newfound sense of calm and confidence.”
