10 Helpful Tips for Nervous Flyers

I am a walking paradox. I’m passionate about travelling and have been working for Flight Centre Travel Group for nearly a decade…but I hate flying. And no, I don’t just mean that I feel some mild discomfort during turbulence. For me, every aspect of flying can be panic-inducing. I actually felt a sense of relief when travel restrictions were put in place during the pandemic. 

However, like many people, I was also desperate to explore once the world began opening up again. Since my first post-pandemic trip in May 2022, I’ve managed to make it through several flights — something I couldn’t have done without the strategies listed below. If you’re anything like me, try following these tips to reduce anxiety before and during your next flight.

• Tip #1: Inform your travel consultant
• Tip #2: Let the airline know
• Tip #3: Choose an aisle seat (or one with extra legroom)
• Tip #4: Look after yourself before takeoff
• Tip #5: Get to the airport ahead of schedule
• Tip #6: Relax in an airport lounge
• Tip #7: Bring a reusable water bottle
• Tip #8: Alert the cabin crew
• Tip #9: Do something to distract yourself
• Tip #10: Take a “fear of flying” course

Ready to book a vacation? Consider speaking to your travel consultant about your fears and anxieties — they may be able to offer personalized advice, help make special arrangements or (at the very least) give you a pep talk. 

Ahead of a trip to Barcelona in May 2022, my partner alerted the airline that I was a nervous flyer. They informed me of the Sunflower Lanyard — a global program designed to alert staff of hidden disabilities, such as severe anxiety. It’s the perfect way to let people know you may need extra patience, care and assistance throughout your time in the airport and on board.

In some instances, a fear of flying can be linked to claustrophobia. Being able to move freely and without constraints can make all the difference when you’re 35,000 feet in the air, so make sure to ask your travel consultant for recommendations and assistance; they can help book seats that ensure maximum comfort.

It may be tempting to take the edge off with a pre-flight pint, but there’s a lot more you can be doing to prepare yourself. In the days leading up to your flight, try to exercise, eat healthily and hydrate as much as possible. You might also want to practice stretches and breathing techniques (particularly ones that can also be done on the plane) to help calm your mind.

The stress of flying can sometimes be exacerbated by the thought of missing your flight. With post-pandemic travel challenges such as staff shortages and long security lines, the airport experience may not always go as smoothly as you planned. Not to mention, busy terminals can be intimidating! 

Allow yourself plenty of time to overcome potential hurdles. I personally aim to arrive at the airport three hours early if I’m going on a long-haul flight and two hours early if I’m going on a short-haul flight. It that means browsing the duty-free store for a while, so be it. I’d rather not feel rushed.

If the idea of browsing the duty-free shelves isn’t appealing, this is an excellent alternative. With lounge access, you can enjoy a peaceful start to your trip, as many provide food, drinks, showers and quiet rooms. If lounge access is included with your ticket, you’re good to go! But if not, you can always pay a little extra to get inside.

Considering that airport food, drinks and other amenities can be pricey, lounge access may actually be more valuable in the long run! Chat with your travel consultant to find a lounge that suits your needs.

When I’m panicking, taking a sip of water really helps calm me. It regulates my breathing and curbs that dreaded “dry mouth, can’t swallow” sensation that comes with hyperventilating. I recommend you bring a reusable water bottle that you can drink from anywhere, anytime — whether airside or on board. It’s much better than waiting for a flight attendant to pass out a dinky cup of water.

Maintaining passengers’ safety and comfort is the number-one priority for cabin crew. They see hundreds of people per day and know what it takes to keep someone calm — everything that may seem unusual or uncomfortable to you is totally normal for them. 

Being based in the UK, I’ve mostly flown British Airways, Virgin Atlantic, Ryanair and easyJet since 2022. Every single airline has had outstanding staff who have been able to make sure I’m doing okay, and willingly go that extra mile to comfort a fearful flyer. 

With in-flight entertainment and WiFi, it can be easy to distract yourself. However, not every airline offers those options. Fortunately, we’re in a time where you can download entertainment onto your mobile phone or tablet, from music and podcasts to TV shows and movies. Alternatively, you can bring a novel, magazine or a crossword book to keep yourself busy. 

If all else fails, enroll in a “fear of flying” course. Some airlines offer programs that take you through the technical side of flying. The one I signed up for helped me understand how planes fly and what turbulence is, and featured a talk from a psychologist who specializes in combatting fear of flying. 

The day ended with an experience flight, wherein a team helps apply all the learnings from the rest of the course. It was the first time in 10 or so years that I hadn’t cried on a plane. Although not the cheapest option, the ability to finally enjoy travelling is priceless.

If you fly or have flown while combatting aerophobia, well done! You’ve already taken a huge first step. Now it’s time to keep going. Check out our latest deals or chat with one of our expert consultants to start planning your next trip.