Nearly 40% of people experience some degree of aviophobia or fear of flying, here’s how to handle it
If the thought of boarding an airplane makes your heart race and your palms sweat, you are far from alone. Approximately 40% of people report some degree of aerophobia—a fear of flying. For some, it manifests as mild unease, while for others, it can lead to debilitating panic. Even though air travel is one of the safest modes of transportation, the fear of flying (aka aviophobia) remains prevalent. Fortunately, there are strategies and treatments available to help you manage and even overcome this anxiety.
Causes Of Flying Phobia
Flying phobia can stem from a variety of psychological and environmental factors. Common triggers include:
Turbulence: Sudden, unexpected movements during a flight can heighten feelings of helplessness and lack of control.
Media Coverage: High-profile plane crashes, although rare, receive extensive media attention, reinforcing the belief that flying is dangerous.
Personal Anxiety: Pre-existing anxiety disorders can amplify the fear of being in an enclosed space or of losing control.
Fear of Heights (Acrophobia): Individuals with a fear of heights may find air travel particularly distressing.
According to Dr. Sriya R, a licensed psychiatrist specializing in anxiety disorders, “Fear of flying often combines multiple anxieties, such as the fear of being trapped, fear of heights, and catastrophic thinking. Addressing the root causes through therapy can provide long-lasting relief.”
Manage Flying Phobia
While overcoming aerophobia may take time and effort, there are several effective strategies to help you regain control over your fear:
CBT: Cognitive Behavioral Therapy is one of the most effective treatments for phobias. This therapeutic approach helps patients identify and challenge irrational thoughts associated with flying. Through gradual exposure and cognitive restructuring, individuals can learn to manage their anxiety.
“CBT helps break the cycle of catastrophic thinking and reframe fears with more rational perspectives,” says Dr. Sriya. “By exposing yourself to the concept of flying in incremental steps, you desensitize the fear response.”
Breathing Techniques
Deep breathing exercises and mindfulness meditation can be powerful tools for calming the nervous system during takeoff, landing, or turbulence. Try the 4-7-8 technique: inhale for four seconds, hold your breath for seven seconds, and exhale for eight seconds. This method can reduce physical symptoms of anxiety.
Air Travel Education
Understanding how airplanes work can help demystify the process and reduce fear. Pilots undergo rigorous training, and commercial flights are subject to stringent safety protocols. Learning about turbulence—a normal part of flying—can help you perceive it as an inconvenience rather than a threat.
Relaxation Aids
Consider using calming aids such as noise-canceling headphones, soothing music, or even aromatherapy. Some people find relief through natural supplements like lavender or chamomile, though it’s best to consult with a healthcare professional before trying any remedy.
Seek Professional Help
If your flying phobia is severe and interferes with your ability to travel, consult a mental health professional. Psychia-trists can provide a range of treatments, including medication for acute anxiety and specialized therapies like Eye Movement Desensitization and Reprocessing (EMDR) for trauma-related fears.
Flight Mode
To ease your anxiety, start preparing days before your trip. Book a seat where you feel most comfortable—some find aisle seats less claustrophobic. Avoid stimulants like caffeine on the day of your flight, as they can heighten anxiety symptoms. Arrive early at the airport to minimize last-minute stress. Amit Singh (name changed), a senior flight purser from British Airways, who flies on the Mumbai-London route, says that during long flights some people complain of airplane ear (ear goes numb). “This happens when the air pressure in your ear does not adjust to the change in cabin pressure during take-off and landing. It causes a sensation of fullness or numbness in your ears.” He advises fliers to yawn or chew a candy or chewing gum during ascent or descent. Avoid sleeping during take-off or landing. If one is scared of flying, then you could keep yourself distracted with movies, podcasts, or a good book. Practice grounding techniques, such as focusing on the sensation of your feet against the floor, to stay present and calm.
Safe Travels
Aerophobia can be challenging, but it is manageable. By combining therapeutic techniques, relaxation strategies, and professional support, you can reduce your fear and travel with greater confidence. As Dr. Sriya advises, “It is important to be patient with yourself. Progress may be gradual, but with consistent effort, flying can become a less stressful experience.” If you or someone you know struggles with a fear of flying, reach out to a mental health professional for personalized guidance.
Fly High
• Breathing Techniques & Meditation
• Seek Cognitive Behavioural Therapy (CBT)
• Use noise-cancellation headphones, soothing music, or even aromatherapy
• Yawn, suck a candy or chew gum during ascent or descent to avoid airplane ear pain
