It isn’t uncommon to have some level of anxiety before taking a flight. Whether it’s a quick trip to a neighboring state or a weeks-long getaway overseas, for some, just the thought of being on a plane is enough to cause cold sweats and heart palpitations. However, just because it’s a regular occurrence among even the most frequent flyers doesn’t mean there isn’t a way to combat our anxious feelings.
There aren’t only methods to rid flight anxiety, but there are many things you might be doing that are causing this mental state without even realizing it. First, let’s note that having flight anxiety is essentially the same thing as having a fear of flying, and it affects 25 million Americans, according to a CNN article published in February 2025.
Even if you’re not gripping the seat’s armrests immediately upon takeoff or reading the safety manual repeatedly in case of an emergency, more subtle signs could still indicate that you’re not as comfortable in the air as you might’ve thought. And those shaky feelings might have increased this year since there have been nine U.S. aviation incidents resulting in 106 fatalities since the start of 2025, as per the National Transportation Safety Board.
Additionally, a recent study published in the National Library of Medicine found that aviation-related injuries led to 1,000 hospitalizations annually in the U.S., with a 2 percent in-hospital mortality rate. Okay, we might have scared you into not getting on a plane again, but let’s now switch gears to what you can do to subdue your flight anxiety and some underlying causes that could be making you feel this way every time you board.
Jasleen Salwan, M.D., M.P.H., F.A.S.A.M, a physician specializing in Internal Medicine and Addiction Medicine at Start Your Recovery, shared with us via a press release some insight into flight anxiety and what’s internally happening that could bring on some physical ailments.
“When triggered, the brain’s amygdala activates before rational thought processes engage, creating physical panic symptoms while being trapped in flight intensifies these responses,” Dr. Salwan explained. “This reaction is compounded by sensory overload from pressure changes, unfamiliar sounds, and vibrations that overwhelm the brain’s processing capacity.”
However, these symptoms can be managed with five techniques that Dr. Salwan swears by.
Cognitive Behavioral Strategies
The first is Cognitive Behavioral Therapy (CBT), which has been on the rise and extensively studied over the years to explain its popularity and noticeable benefits, as per an October 2023 article in Psychiatric Times. It encourages those suffering from depression and anxiety to change their negative thinking.
In terms of flying, Dr. Salwan suggested using these strategies by gradually exposing yourself to the idea of flying via simulations, videos, or short flights. Getting yourself more comfortable with being in the air could minimize your fear over time.
Breathing Exercises
Practicing various breathing exercises is often the answer when trying to quiet an anxious mind. These are also helpful practices to calm yourself when feeling uneasy on a plane when you can’t exactly remove yourself from the environment.
Controlled breathing methods like box breathing (inhale for four seconds, hold for four seconds, exhale for four seconds, hold for four seconds), Dr. Salwan said, assist in regulating your heart rate and reduce feelings of panic. A May 2024 article in Medical News Today further detailed this exercise, which they noted aids in clearing the mind and body during stressful situations.
Medication Support
Sometimes, it feels like nothing else works when you’re in the middle of an anxious episode, and that’s where medication can be beneficial. When prescribed by a healthcare professional, medication can be a supportive tool in easing your distress when coupled with other remedies (like the ones mentioned here).
For severe anxiety sufferers, Dr. Salwan said the short-term use of medications, such as benzodiazepines or beta blockers, may be recommended (more on that later). However, it’s important to consult with your doctor to determine the best course of treatment.
Mindfulness and Relaxation
Another science-backed method that can help alleviate anxiety, especially when flying, is practicing mindfulness and relaxation. This can be done by listening to guided meditations, calming music, or practicing progressive muscle relaxation techniques.
Dr. Salwan also suggested grounding exercises like the “5-4-3-2-1 technique,” which encourages you to find five things you see, four things you feel, three things you hear, two things you smell, and one thing you taste. This activity forces your brain to process current sensory information rather than end-of-the-world scenarios, so to speak, interrupting anxiety spirals.
Knowledge and Preparation
Lastly, Dr. Salwan pointed out that knowing what to expect before taking off on a flight and preparing yourself can be tremendously effective. This could be understanding that sounds and turbulence often occur when flying, but becoming aware of them can alleviate fear.
Some things you could do to distract yourself include watching movies, reading books, or doing puzzles to shift your attention away from anxious feelings.
Things to Stop Doing Ahead of a Flight
As we said, many people experience anxiety when flying, but some of it can be relieved by stopping certain tendencies that could be subconsciously triggering these unsettled feelings. This might mean slightly straying away from your normal routine (like grabbing a cup of Joe) in the morning before traveling. Below are some habits Dr. Salwan pointed out that could increase anxiety levels.
Caffeine
Going back to your ritual of consuming coffee to start your day. While your brain might be on autopilot in the mornings to fetch your daily coffee, skipping it when you know you’re taking an early flight would be a good idea. According to Dr. Salwan, drinking caffeine, significantly over 400 mg, may increase anxiety risk, and a January 2021 article by Health reported that you may even develop symptoms like nervousness, restlessness, and insomnia by consuming large amounts of caffeine.
This is because reduced oxygen affects how the body metabolizes stimulants, creating heightened sensitivity that many travelers don’t expect. Even regular coffee drinkers who don’t usually experience anxiety could find themselves anxious when boarding a flight right after having caffeine.
Alcohol
We’re often warned about the damaging effects of alcohol consumption, with medical experts in multiple reports going as far as describing it as “poison” and “toxic.” In a January 2023 article by the World Health Organization (WHO), they stressed that consuming any amount of alcohol is a detriment to your health. (Yikes!) While these reports have made many people think twice before ordering a cocktail, we’ve long been cautioned that alcohol and anxiety don’t mix well.
A January 2023 article by Med Central reported that “drinking to cope with anxiety commonly leads to increasing levels of both anxiety and alcohol consumption.” So, while it might relax you in the moment, it will have the opposite effect once the alcohol wears off.
Dr. Salwan supported this, saying the resulting chemical changes from alcohol can lead to negative emotions, like anger, depression, or anxiety, no matter your initial mood. She also added that alcohol accelerates dehydration at altitude, further fueling anxiety.
Medication Timing
While we said that medication is sometimes needed for anxiety sufferers, Dr. Salwan pointed out that most travelers taking anti-anxiety medication don’t time out their doses properly. For instance, she noted that the peak strength for common benzodiazepines happens one to two hours after ingestion. However, most travelers take their medication just before boarding.
At this time, travelers are at their highest anxiety levels right at takeoff, not giving the medicine a chance to reach full effectiveness. Dr. Salwan said this is why many people believe their medication doesn’t work when they are flying, when, really, they’re not taken when they should be.
Sleep Disruption
Dr. Salwan’s final note on habits that could be causing your flight anxiety is that sleep disruption, which usually occurs two to three nights before traveling, might be considerably impacting your anxiety levels. She stated that moderate sleep deprivation (i.e., snoozing for six hours instead of the recommended eight hours) can increase anxiety sensitivity, and many travelers don’t realize that’s the culprit when connecting it to their flight experience.
Ensure you’re getting plenty of shuteye before departing on a work trip or getaway, so you feel well-rested upon boarding. If not, it could make coping with anxiety much more challenging, whether you’re in the air or on the ground.
So, what did we learn here? Hopefully, you’ve recognized the signs of flight anxiety and know what to do to minimize these feelings when traveling. It’s also crucial to pay attention to the things you’re doing before getting on a plane, as it could be ramping up your discomfort.