Expert reveals simple trick that cure your fear of flying

Western Telegraph

2 days ago

But for the 1 in 4 Brits, the journey itself can be more panic than paradise (I'll include myself in that bracket).
However, good news fellow panicky passengers! An expert has revealed a list of unusual but highly effective tips that are already helping nervous flyers feel calmer at 30,000 feet.
From why you should smile like your life depends on it, to the unspoken trick flight attendants use to stay calm during turbulence and how an app can trick your brain into thinking it's all under control.
Travel Expert, Jane Bolton from tailor-made package ski holiday operator, Erna Low shares six practical tips to help anxious flyers feel more at ease before and during their journey.
My fear of flying is so strong that I have nightmares being on planes and I wake up sweating. I hate this fear so much. — Sheena 📚🎮 (@m_sheena_) May 26, 2025
1. Understand what to expect
A big part of fear comes from uncertainty. Not knowing what's normal during a flight, like strange sounds or sudden bumps can make every little thing feel like a red flag. Turbulence in particular is a big trigger for many, even though it's a totally routine part of flying.
How to manage it?
Think of turbulence like driving over a bumpy road, it might not feel great, but it's nothing to worry about. Planes are built to handle it, and pilots are trained to navigate it safely.
Take the time to watch short videos that explain how planes work and what different in-flight noises mean.
Download a flight tracker app before your journey to see how often your route flies safely every day, it's a helpful visual reminder that flying is routine and safe.
2. Reframe fear as excitement
Fear and excitement trigger the same physical response, it's the brain's interpretation that makes the difference*.
How to manage it?
Smile, even if it feels silly. It sends a message to your brain that things are okay. Reframe nerves as excitement using mental tricks like the 'anxiety vs excitement' method. Try saying things like 'I'm excited' instead of 'I'm scared' to help shift your mindset*.
Pair it with distractions like a great playlist, film, book, audiobook, or a calming podcast*.
3. Get in the right headspace early
Nervousness about flying often starts days or weeks before boarding, leading to sleepless nights and exhaustion especially when left unchecked.
How to manage it?
Start preparing your mindset in the weeks before you fly to build calming habits. Gentle yoga or guided meditation can help build emotional resilience. Having a breathing tool like anti-anxiety necklaces, can also help centre you if panic starts to creep in.
4. Choose the right seat
Feeling trapped or unsettled in your seat can make anxiety worse.
How to manage it?
Pick a seat over the wing, this is usually the most stable part of the plane. If you're claustrophobic or like to move around, opt for an aisle seat to avoid feeling trapped. Some find a window view soothing, pick what works for you.
On common aircraft like the Boeing 737 or Airbus A320, seats between rows 12 and 25 are typically over the wings but checking seat maps on airline websites can help identify these seats*.
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5. Avoid common triggers
Alcohol and caffeine can amplify anxiety, not reduce it.
How to manage it?
Skip the pre-flight drink and opt for water or calming herbal teas. Bring noise-cancelling headphones and familiar scents like lavender oil to soothe your senses and reduce stimulation mid-flight.
6. Timings and routine matter
Too much waiting time on the day of your flight can allow nerves to build.
How to manage it?
Choose an early morning flight if you can, as this gives you less time to overthink.