Flying can feel overwhelming, especially if you struggle with flight anxiety. You’re not alone—so many people face the same fear. Whether it’s the thought of being trapped in the air, turbulence, or worrying about things going wrong, your mind tends to latch onto worst-case scenarios.

But here’s the thing: while flying may trigger your anxiety, it doesn’t have to be something you dread or stop you from traveling all together.

Here are four powerful strategies to help you manage your fear of flying, so you can get on that plane with more confidence and less panic:

1. Remember: Thoughts Are Not Facts

When you’re anxious, your mind can be filled with “what ifs” and worst-case scenarios—“What if I panic mid-flight? What if the plane isn’t safe?” While these thoughts can feel very real, they are just thoughts. They aren’t facts, and they don’t predict the future.

Example:
You’re sitting at the gate, and the thought crosses your mind: “What if there’s turbulence?” Or “what if I have a panic attack and I lose control?” Recognize that this is just your anxiety speaking. Acknowledge the thought without judgment—"Okay, I’m having this thought, but it doesn’t mean it’s going to happen." You can choose not to engage with it or let it dictate your experience.

Quick Tip:
Whenever an anxious thought pops up, practice saying, “This is just a thought, not a fact.” Over time, this practice helps you take the power away from those thoughts.

2. Allow Yourself to Be Uncomfortable

One of the hardest things about flying anxiety is the constant need to feel comfortable and in control. But the truth is, the more you strive for comfort, the more anxious you become. Real relief comes when you let yourself be okay with discomfort.

Example:
Turbulence hits, and your heart starts racing. You immediately feel the urge to tighten your grip on the armrests or control your surroundings. Instead, try this: say to yourself, “It’s okay to feel uncomfortable right now. I can handle these feelings.” 

Quick Tip:
Practice allowing the discomfort to exist without trying to get rid of it. The more you practice sitting with the anxiety, the less power it holds over you.

3. Focus on What You Can Control

When you’re anxious about flying, it’s easy to focus on things beyond your control—like the weather, turbulence, or what’s happening in the cockpit. But this only fuels your anxiety. Instead, shift your focus to the things you can control.

Example:
You can’t control the weather or the movements of the plane, but you can control how you prepare for the flight. Create a calming playlist, bring a good book, or practice deep breathing exercises during takeoff. These small actions can make a big difference in how you feel during the flight.

Quick Tip:
Ask yourself, “What can I control in this moment?” When you focus on these small, manageable tasks, you take back some of the power that anxiety tries to steal from you.

4. Direct Your Attention Away from the Fear

Anxiety wants you to focus all of your attention on the fear. It’s like shining a flashlight directly on the worst-case scenario. But the truth is, you control the flashlight—you can choose where to focus your attention. It’s not easy when your anxiety is spiked, but when you are intentional you can continue to redirect back to the present moment.

Example:
If you notice yourself fixating on every bump or noise during the flight, ask yourself, “Where am I pointing my flashlight right now?” Instead of shining it on the fear, direct your focus elsewhere—whether it’s a conversation with the person next to you, a movie you’re watching, or a breathing exercise you’ve practiced.

Quick Tip:
Remember, rumination (obsessively focusing on your fear) is like a marinade for anxiety—the longer you stew in it, the stronger it becomes. 

Flying can be scary, but by recognizing your anxious thoughts for what they are, allowing discomfort, focusing on what you can control, and directing your attention away from fear, you can manage your anxiety and fly with more peace.

Want even more specific strategies to overcome your fear of flying? Click here and I’ll send you personalized tips straight to your inbox.

If you need more help with flying anxiety,  Grab the Free Flight Anxiety Toolkit for my top 12 tips here for more ease on your next flight.

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