Fear of flying tips: 10 things that really help
By the Fly with Pip team · Published 2026-10-16 · Updated 2026-10-16
Facts checked against FAA, EASA, NTSB and NHS sources. Pilot review by our airline captain: pending.
1. Learn how flying really works
Fear grows in the gaps in what we know. Once you know what turbulence is and what every noise means, those bumps and clunks stop being mysteries. Start with Is turbulence dangerous? and Plane noises explained.
2. Know how safe it is
Kilometre for kilometre, flying is far safer than driving (IATA Safety Report). Airliners can fly and land safely on one engine, and there are always two fully qualified pilots in the flight deck.
3. Breathe out for longer than you breathe in
Breathe in through your nose for 4, then out slowly through your mouth for 6. Repeat 15 times, which takes about 3 minutes. A longer out-breath helps calm the body's stress response (NHS). Practise at home first, then use it before you need it, for example as you taxi out.
4. Ground yourself with 5-4-3-2-1
Name 5 things you can see, 4 you can feel, 3 you can hear, 2 you can smell and 1 you can taste. It brings your attention back to the present moment instead of the "what ifs".
5. Catch the "what if" thought
Write down the scary thought ("that noise means something's wrong"), then the evidence for and against it, then a calmer, truer thought. This is a simple version of a thought record from cognitive behavioural therapy (CBT), a recommended treatment for anxiety (NHS).
6. Face it step by step, don't avoid it
Avoiding flying keeps the fear going. Gradual exposure shrinks it (APA). Make a ladder from easy to hard: watch take-off videos, visit an airport, sit in a parked plane on an open day, take a short flight, then a longer one. Move up a step when the current one feels manageable.
7. Choose your seat
Seats over the wing or towards the front usually feel the smoothest in turbulence. An aisle seat gives you more room to move if you feel shut in.
8. Go easy on caffeine and alcohol
Both can make anxiety worse (NHS). Water and a light snack are better friends on flight day.
9. Tell the crew
Cabin crew meet nervous flyers every day. Let them know when you board: they can tell you what's normal and check on you during the flight.
10. Get extra help if you need it
If your fear stops you travelling or causes panic attacks, see your GP. Talking therapies such as CBT work well for phobias, and any medication is a decision for your doctor (NHS: Phobias). A structured fear-of-flying course can also help.
Want a step-by-step plan?
The Anxious Flyer's Guide puts all of this into one illustrated PDF, with worksheets and seat-pocket calm cards.
See the guide ($15)Sources
Educational content only, not medical advice. If your fear of flying is severe, please talk to your GP or doctor.