If the idea of flying makes you nervous, you’re not alone.
If you live with aerophobia—aka the fear of flying—you’re definitely not alone. Recent 2024 data shows that around 25 million Americans have some level of fear when it comes to flying, which can throw a wrench in travel plans or even keep people from embarking on once-in-a-lifetime adventures.
“Living with a fear of flying can be really tough. It’s not just the physical discomfort during a flight that drains your energy, but also the shame and embarrassment that often come with this fear, making everyday life harder,” explained Jenny Maenpaa, a licensed clinical social worker and founder of the New York City Psychotherapy Collective, in an interview with Travel + Leisure. “There are different ways to tackle this, and it’s key to remember that everyone’s fear is unique—whether it stems from past trauma, generalized anxiety, or just not understanding how flying works.”
The good news? There are ways to fight this fear so you can explore the world without hesitation. Here’s what experts recommend to help you feel at ease cruising at 35,000 feet.
Pinpoint the root cause.
According to Maenpaa, figuring out where your fear comes from is crucial. “This might mean digging into past experiences, like a particularly rough flight, or even childhood stories that made your fear worse,” she said. “Exploring deeper can uncover hidden triggers, and addressing them through psychodynamic therapy—bringing past fears into the present—can be life-changing.”
Give exposure therapy a shot.
Once you understand your fear, facing it gradually can help. “One of the best ways to overcome a fear of flying is through slow exposure and learning how to calm your nervous system,” said Abrah Sprung, a licensed clinical psychologist, to *T+L*. “Start by watching videos of planes taking off, then visit an airport without flying, and work your way up to actually boarding a flight.” Sprung explained that facing fear is a step-by-step process that retrains your brain to react “with confidence instead of panic.”
Or consider cognitive behavioral therapy (CBT).
Ashley Pena, national executive director for Mission Connection, suggests CBT as another effective method. “CBT helps you recognize and challenge irrational fears about flying,” Pena said. “A lot of people imagine the worst-case scenario (‘The plane will crash,’ ‘I’ll panic and humiliate myself’), and CBT replaces those thoughts with more balanced ones.” The best part? You can do it from home through virtual therapy.
Try a simple breathing technique.
Sprung shared another quick trick for in-flight anxiety: box breathing. “Inhale for four seconds, hold for four, exhale for four, and hold again for four,” she said. “This regulates your nervous system and eases anxiety.”
Or this grounding exercise.
Pena also recommends the “5-4-3-2-1” technique: On your flight, name five things you see, four things you touch, three things you hear, two things you smell, and one thing you taste. “It keeps you focused on the present instead of fear,” she explained.
Download helpful apps.
If you need extra support, Rostilav Ignatov, chief medical officer at The Haven Detox, suggests meditation apps like Headspace. “They offer guided meditations and breathing exercises to help you relax and reduce stress,” he told *T+L*. “These tools are easy to use and can make flying feel less overwhelming.”
Skip certain triggers.
This one’s a downer, but if you have flight anxiety, it’s best to avoid alcohol and sugar. “They might seem comforting, but they actually make anxiety worse,” said hypnotherapist and psychotherapist Erin Weinstein. “They spike your blood sugar, making your heart race—which can feel like panic. If you’re already anxious, that jittery feeling might spiral into worse thoughts.”
Try hypnosis.
Weinstein also recommends hypnosis, which helps people create a personal “calm button”—a phrase, image, or sensation that instantly relaxes them. You can try guided hypnosis on YouTube or get a custom recording.
Keep your mind occupied.
Michelle English, executive clinical manager at Healthy Life Recovery, says distraction works wonders. “Bring a book, music, or a movie,” she advised. “The more you focus on something else, the less you’ll fixate on fear. It’s simple, but it helps many people—keeping busy calms nerves and makes the flight feel quicker.”
Talk to the crew.
Sometimes, a quick chat with the flight crew can ease nerves. “Ask them questions—it demystifies flying,” said Jay L. Serle, clinical supervisor of behavioral health at The Ohana Addiction Treatment Center. “Understanding turbulence and how flights work can make a huge difference in calming anxiety.”
Remember: Flying is incredibly safe.
This is key. “Flying is one of the safest ways to travel,” Sprung emphasized. “Planes are built to handle turbulence, and pilots train for every scenario. Turbulence is just like bumps on a road—uncomfortable but not dangerous.” She added that trusting the stats helps: “The odds of a crash are about 1 in 11 million, making flying way safer than driving.”
Maenpaa agreed, noting that planes are designed to withstand even lightning strikes, and your chances of being in a crash are just 1 in 1.2 million—with a survival rate over 95%. “Millions of flights take off and land safely every year,” she said. “Knowing this can help you stay calm during turbulence and improve your flying experience.”