The thrill of travel often comes hand in hand with the challenge of overcoming various fears and anxieties. For many people, the prospect of turbulence during a flight can be a significant source of stress, and I know that when I’m on a very bumpy flight, my stress levels go way up. Turbulence on a plane can lead to flight anxiety, which can be crippling for many people.
If you are afraid of flying due to turbulence, all hope is not lost. There are plenty of coping mechanisms that can empower you to manage or even overcome your flying anxiety. Conquering your plane anxiety will allow you to enjoy the journey and become more comfortable during the flight. Keep reading to learn about some flight anxiety travel tips that help me get through stressful flights.
Understanding why turbulence happens
What is turbulence? The first step to overcoming your flight anxiety is to understand why turbulence happens in the first place. Turbulence is the irregular flow of air that often occurs during flights and can lead to sudden changes in the aircraft’s speed, altitude, and attitude.
These irregular air movements are often a result of changes in air pressure, air currents, or atmospheric conditions.
Is turbulence dangerous?
Although turbulence can be unsettling, it is rarely a cause for concern regarding the safety of the flight. Airplanes are designed to withstand even the heaviest turbulence, and pilots are trained to navigate it safely. Turbulence is entirely normal and is an expected part of air travel, and the bumps you experience when riding on a plane can be compared to a car going over a pothole.
How to cope with flight anxiety
Even though turbulence is not dangerous, it is still unsettling for many passengers. If you find yourself gripping the seat handles at even the slightest movement of the plane, then you may want to consider taking steps to manage your fear better. Here are a few of our top travel tips on how to deal with flying anxiety due to turbulence.
1. Educate yourself
If you are afraid of flying, knowledge is one of the most powerful tools to help you overcome it. Understanding the science behind turbulence, learning about aviation safety standards, and becoming familiar with the statistics of air travel safety can help dispel irrational fears. For example, it is important to remember that it is almost unheard of for turbulence to cause a crash.
2. Practice mindfulness
Incorporating mindfulness and relaxation techniques into your pre-flight routine can significantly reduce plane anxiety. Deep breathing, meditation, and progressive muscle relaxation can help calm the mind and alleviate physical tension. These techniques are not only effective during turbulence but can also help you to stay calm during busy travel days.
3. Distract yourself
Keep your mind occupied with distractions like movies, music, books, or games. If your plane doesn’t come with televisions in the headrests, then you may want to consider bringing a personal entertainment device or reading material that can keep your mind off of turbulence and help you pass the time quickly. Engaging in fun activities during this time can also help create a positive association with flying.
4. Choose the right seat
Seat selection can greatly affect how turbulence feels during your flight. Seats at the back and front of the plane tend to experience the most turbulence. On the other hand, seats over the wings generally experience less motion than those at the front or back of the aircraft. Sitting in an aisle seat or one near the center of the plane can also provide a more stable ride.
5. Positive visualization
Try to replace any negative thoughts with positive imagery. During turbulence, practice visualizing yourself arriving safely at your destination and focus on the positive experiences awaiting you. This small mental shift can help you to view turbulence as a minor inconvenience rather than a threat to your well-being.
6. Talk to the cabin crew
Flight attendants are expertly trained to handle passenger concerns and are an incredibly valuable resource for reassurance. Don’t hesitate to tell the cabin crew if you are afraid of flying. If they are aware of your fear, they can check on you throughout the flight and provide information on the current conditions, offer reassurance, and assist with any specific needs.
7. Converse with your seatmate
Striking up a conversation with the person sitting next to you can help take your mind off any turbulence you may be experiencing. Introduce yourself and discuss your travel destination and what you might do when you arrive. This allows you to focus on your seatmate’s voice and pay attention to something other than the plane’s movement.
8. Talk to a professional
If you have severe turbulence anxiety that doesn’t seem to go away with any of the above techniques, then you should never feel afraid to seek professional help. A mental health professional or a doctor may be able to provide you with additional tools to help manage your flight anxiety.
More tips for a better flight experience
Looking for more help to overcome your fear of flying? The Anxiety & Depression Association of America shared some advice from Dr. Martin Seif’s Freedom to Fly Now workshop.
- Learn your triggers: Spend some time learning about what frightens you and how you respond to that. By learning what triggers your fear, you can better manage it.
- Anticipate being anxious: Many times, when we have to do something that scares us (like flying), the anxiety leading up to the event is almost as bad as the actual event. Often, the anticipation is worse than the actual experience.
- Research: Earlier, we discussed educating yourself about turbulence to help you cope. It’s important to learn about all aspects of the experience so you can better control your anxiety.
- Know you’re safe: As anyone who has experienced anxiety knows, sometimes the anxious feelings will make you feel like you’re in danger when you’re not. Don’t let your anxiety control you; if you don’t follow what your anxious gut is telling you to do, you won’t reinforce your anxiety.
Acknowledge your successes
Dealing with turbulence anxiety is a personal journey that requires a combination of understanding, preparation, and coping strategies. By educating yourself on air travel safety, you can turn your fear of flying into a manageable facet of your journey.
It is important to acknowledge and celebrate every successful flight you complete, no matter how short or routine they are. When you recognize and reward yourself for overcoming your anxiety, you can reinforce positive associations with air travel and gain more confidence for future flights.
