As long as I can remember, I’ve been afraid of flying. I’m not sure if it’s the lack of control or the fact that there’s nothing under me, but either way it’s always been a huge fear of mine.
Growing up, I had to fly at least twice a year, so I got plenty of exposure… I just never really got over it. Instead, I started finding small ways to make myself feel more comfortable, because the last thing I want is my fear holding me back from going where I want and doing what I love.
Aviophobia is actually really common, and everyone experiences it differently. These are just a few of the things that genuinely help me get through a flight.
The Experience (and What Triggers It for Me)
For me, the biggest trigger is turbulence. Even now, when the plane starts shaking, my brain immediately jumps to the worst-case scenario. It’s like I logically know I’m fine, but my anxiety is already ten steps ahead.
I’ve had a few rough flights that stuck with me, and it honestly put me off flying for a while. Booking another flight after that felt like a whole mental battle.
Over time, though, I’ve realized managing the fear isn’t about getting rid of it completely. It’s more about having things ready for when it shows up.
What Helps Me Stay Calm
Picking the Right Seat
One of the first things I always do is pick my seat if I can.
I’m not the biggest fan of heights, but for some reason I have to sit by the window. Being able to see the ground makes me feel like I’m not that high up, even though I obviously am. It makes no sense, but my brain accepts it, so I go with it.
I also try to sit toward the front of the plane because you feel less turbulence there compared to the back.
I personally avoid the exit row and sitting right behind the wing. Watching the wings move mid-flight or being next to the emergency exit just sends me into a spiral of random “what if” thoughts that I do not need.
Grounding Tricks (My Go-To During Turbulence)
When turbulence hits, I try to distract and ground myself before my thoughts get out of control.
One thing that surprisingly helps is sour candy. When my anxiety starts building, I’ll eat some. The intense flavor kind of snaps me out of it and interrupts the panic loop. If it’s chewy, it also helps with ear popping, which is honestly a bonus.
Another thing I’ve done is ask for an extra cup of ice during drink service. Holding a piece of ice sounds so simple, but the cold really grounds me in the moment. It feels like a physical reset. It slows my heart rate and brings me back when my thoughts start running.
Comfort Makes a Big Difference
I’ve learned that being physically comfortable helps my mental state way more than I expected.
I always wear super comfy clothes, usually one of my favorite hoodies, and bring small things that make me feel safe like a neck pillow or something familiar. I also download my favorite shows or music ahead of time so I’m not depending on airplane WiFi.
It sounds small, but these little things make the whole experience feel less overwhelming and a little more normal.
Understanding Turbulence (The Thing That Scares Me Most)
Turbulence is still my biggest fear, but actually learning about it has helped me calm down a lot.
It’s basically caused by changes in air pressure, kind of like hitting bumps in the road but in the sky. It feels scary, but planes are built to handle it.
Something that really stuck with me is what people call the “Jello Theory.” I saw a video explaining it where a small object is suspended in gelatin. When the gelatin is shaken, the object moves around, but it never actually falls out. That is kind of what is happening with a plane. You are surrounded by air pressure, even if it feels like you are dropping.
I actually have that video saved on my phone and watch it before flights when I need a reality check.
Below is the Tiktok explaining the theory by creator anna..paull:
Final Thoughts
Everyone deals with anxiety differently, especially when it comes to flying. These are just the things that have helped me feel a little more in control.
The biggest thing I remind myself is that pilots want to get home safely just as much as we do. They would not fly if it was not safe. They have people waiting for them too.
You are in good hands, even if your brain is trying to convince you otherwise.
And if you are like me, just know you can be scared of flying and still get on the plane anyway. ❤️