Millions of adults experience some level of flight anxiety, making it a common phobia despite aviation being a statistically safe mode of transportation. Experts and experienced travelers suggest several techniques to help manage distress before and during a flight.
One approach involves mental imagery. Flight attendant Cierra Mistt suggests visualizing the air at 30,000 feet as a thick substance like jelly, comparing it to the difference between water and jelly. This comparison aims to illustrate that the denser air provides more support and stability, making it harder to be swayed by turbulence.
Another technique, shared by nomadic couple Sara and Ryan, involves lifting one's legs off the floor during takeoff. They describe this as a way to reduce the sensation of shaking, likening it to turning on noise-canceling for the body. Sara reported a significant reduction in perceived shaking when trying this method.
Understanding the mechanics of flight can also demystify the experience for nervous passengers. Knowing that pilots reduce throttle shortly after takeoff and studying flight plans can help passengers anticipate normal aircraft movements, such as banking turns, and prevent them from being misinterpreted as signs of trouble. Professor Robert Bor, director of the Centre for Aviation Psychology, emphasizes that technical explanations can be crucial in avoiding stress.
Behavioral techniques, particularly breathing exercises, are also highlighted as effective. Professor Bor advises slow inhalation and exhalation over five to seven seconds, focusing on expelling all air to help regulate oxygen intake and lower heart rate. A less conventional but suggested method involves clenching and releasing buttock muscles for five seconds each, which Bor explains can override the body's natural tension response to perceived threats.
Distraction can also play a role. Professor Bor suggests a simple finger-tapping exercise, focusing on rapidly tapping the middle finger while keeping others still. The concentration required can divert attention from anxious thoughts.
Seat selection may also influence comfort. According to flight attendant Sarah Goodwin, booking a seat closer to the front of the aircraft can minimize the impact of turbulence, as this area is beyond the plane's center of gravity. Seats near the wings, she notes, also tend to experience less noticeable turbulence due to their stabilizing effect.
Engaging with the flight crew is another recommended strategy. Goodwin assures nervous flyers that cabin crew are trained to assist with anxiety and are happy to help passengers feel more at ease. They are accustomed to addressing passenger concerns and find it rewarding to calm fearful individuals.
For those who find knowledge empowering, resources that predict turbulence can be beneficial. Travel writer Stacey Leasca uses tools like Turbli, which combines weather and aviation data to forecast turbulence along flight routes. This allows nervous flyers to set expectations and transform potentially frightening, unpredictable events into manageable variables, according to medical director Bryan Bruno. However, it's noted that for some, this information can increase anxiety.
Finally, practical items like 3D sleep masks, eye masks with built-in headphones, and noise-canceling earplugs can help passengers zone out and relax. Staying hydrated and avoiding caffeine and alcohol are also advised to manage nerves during a flight.