Tips for Nervous Flyers – From a Flight Attendant
As a flight attendant I see all kinds of passengers: nonchalant business travelers, excited newlyweds, frazzled families…and every once in a while, I have a passenger who is really, really nervous about flying.
This person might be a first-time or infrequent flyer or simply someone for whom flying is stressful, nerve wracking, and scary.
Flying can be an anxiety-inducing experience for many.
Whether it’s the unfamiliar environment, the lack of control, or the fear of turbulence, nervous flyers often find air travel stressful.
Here are a few tips for nervous flyers – from a flight attendant.
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Tips For Nervous Flyers
Before I begin giving my tips for nervous flyers I first want to say that I am, obviously, not a doctor and this is NOT medical advice.
In this article I am not addressing phobia or extreme cases of fear.
If your fear of flying is debilitating then please seek professional help.
Tell the Flight Attendants that Flying Makes You Nervous!
It is perfectly fine for you to let a flight attendant know that you are a nervous passenger!
We will do everything we can to help you feel more comfortable. We are actually trained to give you reassurance and support.
Say Hello to the Captain
Greet the captain or co-captain as you pass by. Look them in the eye. Remember that they are incredibly well-trained, competent, and that they also want to arrive safely.
Educate Yourself about Flying and Remind Yourself of the Facts
Many people find it helpful to remind themselves of just how safe airplane travel actually is!
Taking a look at some statistics before you fly and having a very basic understanding of the mechanics of flying can significantly reduce fear.
Read a Few Helpful Books Before You Go
Here are some books that will not only help you to understand the mechanics of flight but might also help you to deal with your fear of flying.
All three of these are great but I especially enjoyed Cockpit Confidential!
Choose Your Seat Wisely
One of the best tips for nervous flyers is to select the right seat for you! Selecting a seat that makes you feel the most comfortable can make a big difference.
For nervous flyers a seat over or just behind the wings is often a good choice because passengers seated here feel less motion when the plane makes turns.
Some nervous travelers prefer a seat near the window where they have some control over the window shade and can decide whether or not to look out.
For other nervous passengers claustrophobia is an issue and they need to opt for an aisle seat in order to feel less confined.
Pay extra if you must in order to select a seat that makes you feel the most comfortable!
Use Noise Cancelling Headphones
One of the things that makes people the most nervous on an airplane are all the unusual noises. These are normal noises for flight but they aren’t something people are used to hearing in their everyday life.
It can be very helpful to use noise canceling headphones to shut out some of the normal creaks and bumps associated with flying in an airplane.
Bring along a set of good noise canceling headphones for your flight!
Distract Yourself with entertainment
I will say that this current trend of taking long-haul flights without using any devices is typically NOT a good idea for the nervous flyer.
Distraction is your friend!
I would suggest bringing along plenty of entertainment. Bring a great book or download some movies onto your phone or iPad.
There have even been studies done that say that listening to music helps the brain relax so also consider having an in-flight playlist!
You might also be interested in: Tips for Avoiding Airsickness
Arrive at the Airport in Plenty of Time
Arrive in time to get checked in and through the pre-check lanes without having the added stress of worrying about missing your flight! No need to add additional stress to something that you already find stressful.
Also, if you have a layover it will be helpful to budget enough time between flights.
Get Global Entry or TSA pre-check
To go along with the tip above, it would probably be helpful for nervous flyers to get either Global Entry or TSA Pre-check.
This will almost always get you through lines more easily and with less stress.
Bring Comfort Items on the Flight
Bringing personal items that provide you comfort can help ease anxiety.
A neck pillow, blanket, photo of loved ones, or any small item that might provide a sense of familiarity and comfort.
Stay Hydrated and Avoid Caffeine (and DON’T drink too much alcohol)
Dehydration and caffeine can exacerbate anxiety. Drink plenty of water before and during the flight to stay hydrated. Avoid caffeinated beverages, which can increase jitteriness and anxiety.
I’m not going to tell you that having an alcoholic drink doesn’t help at all. For some people it does. However, too much alcohol almost always makes things worse.
Believe me, as a flight attendant I have seen the way too much alcohol can have unintended consequences!
Look Into Deep-Breathing, Meditation, and Visualization
Deep breathing can help calm your nerves. Research and implement some deep breathing exercises before you fly and practice them on the plane. This can help reduce anxiety and keep you relaxed.
There are some meditation apps that some people find helpful in calming their nerves while flying.
Visualization techniques can be powerful in reducing anxiety. Imagine yourself arriving safely at your destination and enjoying your trip. Visualizing positive outcomes can shift your focus away from fear.
Keep Your Seat Belt Fastened
Turbulence is one of the things that nervous flyers fear most. The truth is that airplanes are built to withstand turbulence the way cars withstand potholes.
The airplane itself is not in danger from turbulence and you do not have to fear that turbulence is a danger to the plane itself.
However turbulence can jostle passengers and their belongings. It is always a good idea to keep your seat belt fastened when you are seated even if the seat belt sign is off.
Knowing that they are buckled in may make a nervous flyer feel more secure.
Travel with a supportive friend or partner
The key word here is SUPPORTIVE.
I once watched a husband berate his wife for her fear on a turbulent flight. Not helpful.
However, air travel with someone who cares and can help you to work through your fears.
Consider Professional Help
If your fear of flying is severe, seeking professional help can be very beneficial.
Cognitive-behavioral therapy has been shown to be effective in treating phobias, including the fear of flying. You can also look into hypnotherapy, counseling, and support groups.
Overcoming the fear of flying is a journey, and it’s important to be patient with yourself. However, implementing these tips for nervous flyers can help make your flying experience more manageable and even enjoyable.
Safe travels!
Feel free to share your own tips for easing flight anxiety and thanks for stopping by!
