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How I Cope With My Fear Of Flying: 3 Tips To Help You Too!


by Madelon Heck



Fear of flying, also known as aviophobia, is a common anxiety disorder that affects many people around the world. The thought of being thousands of feet in the air inside a metal tube can be overwhelming for some individuals. However, it’s important to note that flying is statistically one of the safest modes of transportation. If you suffer from a fear of flying, you’re not alone, and there are strategies and techniques you can employ to cope with and overcome this fear.


In this article, I will share my personal experience and provide three tips that have helped me cope with my fear of flying. These tips are based on a combination of relaxation techniques, education, and seeking professional help or joining support groups. By implementing these strategies, you too can alleviate your fear and enjoy the wonders of air travel.


It’s important to remember that overcoming a fear of flying is a journey, and it may take time and effort to fully conquer your anxieties. However, with determination and the right tools, you can regain control of your fear and discover that flying can be a safe and enjoyable experience. Now, let’s dive into the first tip: practicing relaxation techniques!


Tip 1: Practice Relaxation Techniques Before and During the Flight

One of the key strategies to cope with a fear of flying is to practice relaxation techniques before and during the flight. By calming your mind and body, you can reduce anxiety and promote a sense of tranquility. Here are a few relaxation techniques that have proven to be helpful:

  1. Deep Breathing: Deep breathing exercises can help slow down your heart rate and relax your muscles. Before your flight, take a few minutes to sit in a quiet space, close your eyes, and take slow, deep breaths. Inhale deeply through your nose, hold for a few seconds, and then exhale slowly through your mouth. Repeat this process several times. During the flight, if you start feeling anxious, take a moment to focus on your breath and continue deep breathing.
  2. Meditation: Practicing meditation before your flight can help calm your mind and reduce anxiety. Find a comfortable and quiet place, close your eyes, and focus on your breath or a specific calming visualization. Allow any worries or negative thoughts to pass through your mind without judgment. Through regular meditation practice, you can cultivate a sense of inner peace that will benefit you during your flight.
  3. Progressive Muscle Relaxation: Progressive muscle relaxation involves tensing and relaxing different muscle groups to release tension and promote relaxation. Start by tensing the muscles in your feet and then gradually work your way up to your legs, abdomen, back, arms, and face. Hold the tension for a few seconds before releasing it. As you progressively relax each muscle group, you will feel a sense of relaxation and ease.
  4. Visualizations: Visualizations involve creating mental images of relaxing scenes or positive experiences. Close your eyes and imagine yourself in a serene and peaceful place, such as a tropical beach or a calm forest. Engage your senses by imagining the sights, sounds, smells, and textures of this environment. By visualizing these calming scenarios, you can create a sense of relaxation and distraction from any fears or anxieties you may have about flying.

Remember, the key to practicing these relaxation techniques is consistency. Make it a habit to incorporate these exercises into your daily life, not just when you’re about to fly. This will help you establish a sense of calmness and control that can be carried over to your flight experience. So, take a few moments each day to practice deep breathing, meditation, progressive muscle relaxation, or visualizations, and you’ll be better equipped to cope with your fear of flying.


Tip 2: Educate Yourself About Air Travel and Flying

Knowledge is power, and when it comes to overcoming the fear of flying, educating yourself about air travel and the mechanics of flight can help alleviate anxiety and provide a sense of understanding and control. Here are a few ways to educate yourself:

  1. Research Flight Safety: One of the main causes of fear of flying is a lack of knowledge about aviation safety. Take the time to research and understand the rigorous safety measures that are in place to ensure a secure and smooth flight. Explore resources such as aviation safety statistics, articles, and books written by experts in the field. Knowing the facts can help dispel common misconceptions and ease your concerns.
  2. Understanding Turbulence: Turbulence is a common source of anxiety for many fearful flyers. Learn about what causes turbulence and how pilots and aircraft are designed to handle it safely. Understanding that turbulence is a natural part of flying and that the aircraft and its systems are built to withstand it can help alleviate your fears during bumpy moments.
  3. Take a Flight Simulator Experience: If you have the opportunity, consider booking a flight simulator experience. Flight simulators provide a realistic and controlled environment that allows you to experience flying without leaving the ground. This can help desensitize you to the sensations and sounds of flying, making the actual experience less intimidating.
  4. Connect with Pilots and Flight Crew: Engage in conversations with pilots or flight crew members, either in person or through online forums. Their firsthand experience and knowledge can provide valuable insights and help demystify the flying process. They can address any concerns or questions you may have, giving you a better understanding of what happens during a flight.
  5. Practice Mindfulness: Cultivating mindfulness can be a powerful tool in combating fear and anxiety. Practice being present in the moment and fully experience your surroundings. This can help you shift your focus away from your fears and worries and enjoy the journey itself. Mindfulness techniques, such as grounding exercises and sensory awareness, can be particularly useful during takeoff, landing, or turbulent moments.

By educating yourself about air travel and flying, you can empower yourself with knowledge and dispel any misconceptions or irrational fears you may have. Remember, the more you understand about the intricacies of flying, the more confident and relaxed you will feel during your flight. So, take the time to research, learn, and embrace the wonders of aviation.


Tip 3: Seek Professional Help or Join Support Groups

If your fear of flying is persistent and significantly impacts your life, seeking professional help or joining support groups can be highly beneficial. These resources can provide you with guidance, support, and specialized techniques to overcome your fear. Here’s how you can find the right help:

  1. Therapy or Counseling: Consider seeking the assistance of a therapist or counselor who specializes in anxiety disorders or phobias, such as the fear of flying. They can help you explore the root causes of your fear, develop coping mechanisms, and provide exposure therapy, which gradually exposes you to flying situations in a controlled and supportive environment.
  2. Cognitive Behavioral Therapy (CBT): CBT is a proven therapeutic approach that focuses on identifying and changing negative thought patterns and behaviors. A CBT therapist can help challenge the irrational beliefs and fears associated with flying and guide you through strategies to reframe your thoughts and manage anxiety effectively.
  3. Virtual Reality Exposure Therapy (VRET): VRET is an innovative tool that uses virtual reality technology to simulate flying scenarios. It allows you to experience the sights and sounds of flying in a controlled environment, gradually desensitizing you to your fear. Working with a trained therapist, you can navigate through virtual flights at your own pace, building confidence and reducing anxiety.
  4. Support Groups: Joining a support group for individuals with a fear of flying can provide a sense of community and understanding. Interacting with others who share similar struggles can be comforting and empowering. Hearing success stories and learning coping strategies from fellow members can inspire you and give you the encouragement to face your fears head-on.
  5. Mobile Apps and Online Resources: There are several mobile apps and online resources available that are specifically designed to help individuals overcome their fear of flying. These resources often include guided relaxation exercises, meditation techniques, expert advice, flight statistics, and even in-flight audio programs designed to reduce anxiety.

Remember, seeking professional help or joining support groups does not indicate weakness; rather, it demonstrates your commitment to overcoming your fear and living a life free from debilitating anxiety. The guidance and support of trained professionals and individuals with similar experiences can be instrumental in your journey towards conquering your fear of flying. So, reach out and take advantage of these valuable resources that are available to you.



Fear of flying can be a challenging obstacle to overcome, but it is not insurmountable. With the right strategies and mindset, you can reclaim your ability to fly with confidence and ease. Throughout this article, we have explored three tips to help you cope with your fear of flying.


First, practicing relaxation techniques such as deep breathing, meditation, progressive muscle relaxation, and visualizations can help calm your mind and body, reducing anxiety before and during flights. These techniques can provide a sense of control and tranquility during moments of turbulence or unease.


Second, educating yourself about air travel and flying is crucial to dispelling misconceptions and fears. Learning about flight safety, turbulence, and the mechanics of air travel can empower you with knowledge and understanding, helping to alleviate anxiety and build confidence in the aviation industry.


Finally, seeking professional help or joining support groups can have a profound impact on your journey to overcoming the fear of flying. Therapists, counselors, and support groups provide valuable guidance, specialized techniques, and a support network to help you face your fears and develop healthy coping mechanisms.


It’s important to remember that overcoming a fear of flying takes time, patience, and commitment. Every step you take towards conquering your fear is a step towards a world of new opportunities and experiences that await you. Don’t let fear limit your life and hinder you from exploring new destinations and creating lasting memories.


So, take a deep breath, gather your courage, and embark on your journey to conquer your fear of flying. Implement the tips shared in this article, and remember that you are not alone. With determination, support, and the right mindset, you can soar above your fears and embrace the joy and wonder of travel.