Stop dreading your next flight—these 13 tricks will keep you calm.
Flying should be exciting, but for anxious travelers, it feels more like a test of survival. The second those cabin doors close, your mind starts racing—what if something goes wrong? What if turbulence gets bad? What if you just can’t shake that awful feeling in your chest? Fear of flying isn’t just about planes—it’s about control, uncertainty, and a brain that won’t stop running worst-case scenarios.
But here’s the good news: you don’t have to spend the entire flight gripping the armrest in silent terror. With the right techniques, you can train your brain, relax your body, and actually enjoy the experience instead of just enduring it.
Some of these tactics are backed by science, others by experience, but they all help take the edge off those pre-flight nerves. The goal isn’t just to get through the flight—it’s to step off the plane feeling like you actually won this time.
1. Learn exactly how planes stay in the air.
Fear of flying thrives on the unknown. When you don’t fully understand how planes work, your mind fills in the gaps with terrifying scenarios. But the truth is, commercial airplanes are designed to handle much more than you think. They’re built with multiple backup systems, strict safety protocols, and technology that makes flying one of the safest ways to travel.
Spend time learning the basics of aerodynamics, turbulence, and pilot training. Watch a few pilot interviews or read about how flight systems work. The more you understand, the harder it is for your brain to convince you that every bump means disaster, according to Chris Woodford of Explain that Stuff. When you know turbulence is just a normal part of flying—not a sign of danger—you can approach it with a lot more confidence.
2. Watch flight attendants instead of freaking out.
Your brain is wired to scan for danger when you’re anxious, but if you’re watching for signs of trouble, you’ll always find something to stress about. Instead of fixating on every noise or movement, focus on the flight attendants. They fly constantly, and if they’re calm, you can be too.
Turbulence? They’re still handing out drinks. Strange noise? They’re chatting with passengers. Flight attendants have seen it all, and they don’t panic because they know there’s no reason to, as reported by Conde Naste. Use them as your emotional anchor—if they’re relaxed, you have no reason not to be.
3. Skip the coffee and sugar before your flight.
It’s tempting to load up on caffeine for an early flight or grab a sugary snack before boarding, but both can backfire. Caffeine and sugar stimulate your nervous system, increasing your heart rate and making you jittery—exactly the feelings you want to avoid when you’re already anxious, as stated by Jelisa Castrodale of Food and Wine.
Instead, stick to water, herbal tea, or something with protein to keep your energy stable. A calm body makes for a calmer mind, and the last thing you need is a self-inflicted adrenaline rush when you’re already on edge.
4. Listen to pilot podcasts or interviews.
Hearing pilots talk about flying in a casual, confident way can completely shift your perspective. Pilots don’t approach flights with fear—they see them as routine, predictable, and incredibly safe. Their confidence is contagious, and listening to them discuss aviation can make flying feel a lot more normal.
Search for pilot interviews on YouTube or check out aviation podcasts. The more you hear pilots explain what happens during a flight, the more you’ll start to see turbulence, noises, and mid-air adjustments as just another part of the process—not something to panic about.
5. Bring something scented to anchor your mind.
Smell is directly connected to the brain’s emotional center, which means a familiar, calming scent can work as a powerful trigger for relaxation. Lavender, vanilla, and peppermint are all known to reduce anxiety, but the best scent is one that personally makes you feel safe and comfortable.
Before your trip, pick a scent and use it while practicing deep breathing or meditating. Then, when you’re on the plane, take a deep inhale whenever anxiety starts creeping in. It’s like carrying a little pocket of peace with you, no matter where you are.
6. Distract yourself with something mentally engaging.
Mindless scrolling or watching the in-flight map isn’t going to cut it when your anxiety is in overdrive. You need something that fully absorbs your attention—something that forces your brain to focus elsewhere.
Puzzle games, immersive audiobooks, or gripping TV series can pull your mind away from anxious thoughts. The trick is to pick something that demands your focus, so there’s no mental space left for fear to creep in.
7. Reframe turbulence as nothing more than bumpy air.
Turbulence isn’t dangerous—it’s just wind. Pilots deal with it constantly, and planes are built to handle far more than passengers will ever feel. But knowing that doesn’t always stop the panic when the plane starts shaking.
Instead of imagining worst-case scenarios, try reframing turbulence as something completely normal—like driving on a bumpy road. Your brain accepts that potholes don’t mean your car is about to crash, so apply that same logic to flying. The more you normalize turbulence, the less power it has over you.
8. Use the 5-4-3-2-1 grounding technique to stop anxious spirals.
When your brain is stuck in panic mode, grounding exercises can snap you back to reality. The 5-4-3-2-1 technique is a simple but powerful way to shift your focus away from fear and into the present moment. The method is easy: name five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste. By engaging your senses, you interrupt anxious thoughts and force your brain to concentrate on what’s happening right now.
This trick works because anxiety thrives on worst-case scenarios, but grounding exercises pull your attention to what’s actually in front of you. Instead of spiraling about turbulence or engine noises, you’re noticing the texture of your seat, the sound of a baby laughing, or the scent of your coffee. The more you practice this technique, the faster you can bring yourself back to a state of calm—no matter how high above the clouds you are.
9. Picture the plane arriving safely.
Anxiety loves to focus on disaster, so flip the script. Instead of imagining everything that could go wrong, visualize yourself landing safely, grabbing your bags, and stepping off the plane feeling proud of yourself.
This isn’t just wishful thinking—it’s a proven psychological technique. Your brain doesn’t always distinguish between imagined and real experiences, so picturing a positive outcome can make it feel more likely.
10. Tell yourself you’re allowed to be uncomfortable.
Trying to force anxiety away often makes it worse. Instead of fighting it, accept that feeling nervous is okay. Acknowledge your fear without letting it control you.
Remind yourself that discomfort isn’t danger. Just because something feels scary doesn’t mean it is scary. Accept the nerves, breathe through them, and let them pass without panicking.
11. Focus on what’s happening inside the plane, not outside.
Watching the sky or obsessing over every little movement of the plane can fuel anxiety. Instead, focus on your immediate environment—the people chatting, the hum of the engines, the steady rhythm of the flight attendants moving down the aisle.
The more you center your attention inside the plane, the less power your anxious thoughts have. Make your world small, and suddenly, the big fears don’t seem so overwhelming.
12. Use a weighted blanket or compression clothing.
Weighted blankets and compression gear provide deep-pressure stimulation, which has been shown to calm the nervous system. If you tend to feel restless or panicky on flights, compression socks, a weighted lap pad, or even a snug hoodie can create a sense of security.
It’s the same principle as swaddling a baby—gentle pressure signals safety to the brain. If your body feels grounded, your mind is more likely to follow.
13. Treat every flight as exposure therapy.
The only way to truly overcome fear is to face it. Every flight you take is proof that you can do this. Even if you feel anxious, you still got on the plane, you still sat through the turbulence, and you still landed safely.
Treat each flight as a small victory, even if it wasn’t perfect. Over time, your brain will start to recognize that flying isn’t something to fear—it’s just another part of life.