How to Overcome Your Fear of Flying

Cognitive Behavioural Therapy (CBT)

Cognitive Behavioural Therapy (CBT) is an effective way to treat various types of anxiety, including the fear of flying. CBT helps you reframe negative thoughts and replace them with more positive, realistic ones.

Many fears are based on irrational thoughts. CBT encourages you to identify these thoughts and challenge them. For example, if you think, “The plane is going to crash,” you can counter that with, “Planes are extremely safe, and the chances of crashing are low.”

Another method used in CBT is called exposure therapy, which involves slowly facing your fears under controlled conditions. For fear of flying, this might start with simply watching videos of flights, visiting an airport, or even using a flight simulator. The idea is to build your tolerance and reduce anxiety over time slowly.

Distract Yourself 

Airlines provide a variety of in-flight entertainment, such as movies, TV shows, music, and games to keep you occupied. Choose something that interests you and keeps your mind off the flight. Reading a book or doing a crossword puzzle can be another great way to distract yourself. Choose a book engaging enough to keep your mind occupied, or bring along a puzzle that requires concentration.

Sometimes, a friendly chat with the person sitting next to you can also help ease your anxiety. Conversation with fellow passengers or a loved one can keep your focus away from fears and disturbing thoughts. 

Join a Fear of Flying Programme

Many airlines and airports offer fear of flying programmes. These are designed to educate and support individuals who are anxious about flying. They often include therapy, education, and even a short flight to help you practise your new skills in a controlled environment.

Opt for Non-Stop Flights

Non-stop flights reduce the time you spend in the air and the number of takeoffs and landings — often the most stressful parts of flying. 

Fly During the Day

Flying during daylight hours can be less stressful than flying at night. During the day, you can see the surroundings, which may help you feel more in control. Additionally, turbulence tends to be less severe during the day, particularly in the morning.

Select Your Seat Carefully

Choosing the right seat on your Avios reward flight can also help manage your anxiety. If you’re claustrophobic, consider booking an aisle seat for more space. If you fear heights, avoid the window seat. Some passengers find that sitting near the wings, where there is less motion, helps reduce the feeling of turbulence.

Plan for a Smooth Experience

Proper planning can reduce pre-flight anxiety. The more organised you are, the less you have to worry about on the day of your British Airways flight. Rushing through the airport can heighten your anxiety. Give yourself time to check in, go through security, and find your gate. Arriving early allows you to move at a relaxed pace, reducing the overall stress of the travel experience.

Pack Comfort Items

Bringing comfort items can make your flight more bearable. Whether it’s a cosy blanket, noise-cancelling headphones, or a favourite snack, these items can help you feel more at ease during the flight.

Stay Hydrated and Eat Light

Dehydration and heavy meals can cause anxiety. Drink plenty of water and avoid alcohol and caffeine, as they can heighten anxiety. Eating light meals before and during the flight can also prevent discomfort.

Enjoy the Journey

Finally, it’s important to shift your mindset and try to embrace the journey. Remember that flying is a means to an end – visiting loved ones, exploring new places, or taking that well-deserved holiday.

Focus on the positives and look forward to the excitement that lies ahead. The more you practise, the easier it will become to manage and overcome your fear of flying.

Feeling braver about flying?

Flight Centre is here to help with incredible flight deals to match your travel plans. Current rates on Flight Centre span tropical escapes, urban breaks, and long-haul trips. Book your flights today.

Affiliate Disclaimer

Some links in this article are affiliate links. If you make a booking or purchase through them, Reward Flight Finder may receive a commission at no extra cost to you. Our recommendations remain editorially independent.