Affirmations for Turbulence Anxiety: What to Say When the Plane Shakes
If you’re a fearful flyer, you’ve probably heard it before: “Turbulence is normal.”
And while that’s technically true, your anxious brain might not be convinced—especially when the plane starts to bump and shake mid-air.
That drop in your stomach? That tight grip on the armrest? That panicky inner voice that kicks in the moment the seatbelt sign dings?
Yeah. Been there.
Let’s talk about why turbulence can feel so terrifying—and how affirmations can be a surprisingly helpful tool to stop being afraid of turbulence.
Why Turbulence Feels So Scary (Even Though It’s Safe)
There are a few reasons turbulence sends anxiety into overdrive:
1. You can’t see it coming—and your brain hates that.
Unlike the pilot, you don’t have access to the radar. You can’t anticipate when a bump is going to happen or how long it’ll last. So every dip or shake feels sudden and unpredictable.
And if there’s one thing anxiety thrives on, it’s uncertainty.
When your brain doesn’t know what’s coming, it prepares for the worst—and that protective response can make even mild turbulence feel like a major threat.
2. It’s unfamiliar—and unfamiliar often feels unsafe.
If you’re like most people, you probably don’t fly every day. So when turbulence hits, it’s not just uncomfortable—it’s foreign.
You might not understand what causes it or how planes are designed to handle it. And without that knowledge, your brain fills in the blanks: “The plane is shaking… that must mean something’s wrong.”
In reality, turbulence is a normal part of flying—but it’s easy to interpret it as danger.
3. It’s uncomfortable—and your body reacts fast.
Even small bumps can trigger big sensations in your body. A dip in the plane might make your stomach drop. A sudden shake might make you brace, grip the armrests, or scan the flight attendants’ faces.
Your brain is trying to protect you—interpreting the sensation as a threat, even when there’s no danger. That physical discomfort, paired with a fear-based story in your mind, creates a powerful anxiety loop.
Why Affirmations Can Actually Help
Affirmations often get a bad rap for being cheesy or overly positive. But used the right way, they can help you shift your inner voice—especially when fear is loud.
Affirmations are not about positive thoughts.
They’re about gently practicing new beliefs and helping your brain access more helpful thoughts—especially if your default is to spiral into worst-case scenarios.
When practiced regularly, affirmations help you:
Reframe fear-based thoughts ahead of time
Build new mental habits that support calm and resilience
Shift from helplessness to in control, even if you still feel nervous
I often think back to the affirmations I used during childbirth as part of my hypnobabies practice. I repeated them daily to reshape how I thought about contractions and labor—from something painful and scary to something natural and manageable. I credit a lot of my ability to have an unmedicated birth with the work I did to shift my mindset.
Affirmations for flying work the same way. You might not believe them at first—but the more you practice, the more they start to feel true.
10 Empowering Affirmations for Turbulence Anxiety
Turbulence is uncomfortable, not dangerous—the plane is built to handle it.
This is just a sensation—a wave I’m riding, like a boat on the water.
No amount of worry will keep the plane in the air, so I might as well let go.
I can feel anxious and still stay grounded.
I don’t have to like turbulence—I just have to remember I can handle it.
Pilots are trained for this. I’m safe in their hands.
I’m allowed to feel nervous and keep moving forward.
I can focus on my breath while I wait for the turbulence to pass.
My fear is loud, but I’ve felt this before—and I’ve made it through.
The more I fly, the more I trust my ability to handle the ups and downs.
How to Practice Affirmations Effectively
Affirmations are most helpful when they’re part of your pre-flight routine. Here’s how to get started:
Practice ahead of time. Don’t wait until you’re in the air. Start using affirmations when you’re calm, so they become easier to access when anxiety hits.
Write them down or save them to your phone. You can even set reminders or screenshot your favorites. Pro tip: Download the YAPP app, and add these affirmations to randomly remind you of them throughout the day.
Use your voice. Saying affirmations out loud helps reinforce the message. You can also record your voice and listen while getting ready, packing, or driving to the airport.
Final Thoughts
Turbulence might always feel a little uncomfortable. But with tools like affirmations, it doesn’t have to feel unmanageable. Even if your brain still shouts, “We’re not okay”—you can learn to respond without spiraling.
Ready to Practice Calming Your Turbulence Anxiety?
I created a free audio exercise called the Turbulence Tamer, designed specifically for anxious flyers who want help staying grounded when the bumps hit.
Get the free Turbulence Tamer audio exercise and take it on your next flight to help you ride the waves.