How do I manage flying anxiety?
Face it in small steps, and learn one calm breath. A sedative before take-off can feel like the fix. In one trial, it made the next flight worse.
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How do I manage flying anxiety?
Get closer to flying a bit at a time. The NHS says slowly facing up to a situation might help, and in time it will feel OK.
Skipping trips feels safer. But the NHS says avoiding things, or leaning on habits you think keep you safe, might actually make anxiety worse.
Think of new shoes. They pinch at first and ease the more you wear them, but left in the box they never get any easier. Fear of flying works the same way: each small step makes the next one easier.
A fear ladder for flying: climb one step at a time
- 1
Watch it
Watch videos of flights until you feel calmer.
- 2
Visit an airport
Go to watch planes take off, or meet someone off a flight.
- 3
A short flight
Book a short trip with a calm friend beside you.
- 4
Your hard flight
The longer trip you have been putting off.
Sources: NHS Every Mind Matters; Mesquita 2025
These steps are an example. Build your own list, from what you fear least to what you fear most. In one trial, 8 sessions of flight-video exposure therapy cut fear of flying for 2 years.
The NHS also says to check airlines for sessions they may run for people with phobias. Pick your bottom step and do it this week.
Why am I scared of flying?
A strong fear of flying can be a phobia. The NHS says phobias are an anxiety condition, and lists flying, heights and being in a small space as examples.
Signs can include a racing heart, a tight chest, feeling sick, shaking, and a fear that you may faint, lose control or die.
| Trigger | Found in |
|---|---|
| Turbulence | A survey of adults in Norway, and interviews with 20 fearful flyers in Türkiye |
| Sounds you don’t recognise | The Norway survey |
| Fear of a terror attack | The Norway survey |
| Being shut in a small space | The interviews in Türkiye |
| News and videos of crashes | The interviews in Türkiye |
Sources: Grimholt 2019; Eyiz 2026
A psychologist on the NHS site says that when you’re anxious, “there’s a good chance you’re thinking things are more dangerous than they really are”.
Crash clips online can feed it. In the interviews, bad news about flying was linked to more anxiety and avoidance. Note which triggers are yours, and make them steps on your ladder.
What to do if you panic on a plane
Panic attacks are frightening, but the NHS says they’re not dangerous. Most last 5 to 20 minutes.
Four steps if panic hits on a plane
- Stay in your seat, if you can.
- Breathe in through your nose and out through your mouth, counting to 5 each way.
- Remind yourself the attack will pass and is not life threatening.
- Focus on positive, peaceful and relaxing images.
Sources: NHS: panic disorder; NHS: breathing exercises
Practise the breathing at home first, for at least 5 minutes. You may not reach 5 at first. The NHS says it works best as part of your daily routine.
Skip the airport coffee and the drink for nerves. The NHS says sugary food and drinks, caffeine and alcohol can all make attacks worse. See when to stop caffeine.
Panic signs can come from other conditions, so mention them to a GP. More in panic attack symptoms.
Should I take something to calm me before a flight?
That sedative in the trial was alprazolam. Researchers gave it or a dummy pill to 28 women with a flying phobia before a flight. They all flew again a week later, without the pill.
On the first flight, alprazolam eased anxiety more than the dummy pill. But it also raised their heart rate.
On the second flight, the alprazolam group felt more anxious and had many more panic attacks. The researchers say it held back the benefit of facing the fear.
It was one small trial of one medicine. The NHS does list medicines for phobias: antidepressants, beta blockers, and sedatives that calm and relax.
If you want to try one, talk it through with a GP first. Never stop or change a prescribed medicine without your prescriber.
What treatment helps a fear of flying?
The NHS lists talking therapies such as CBT first. CBT is cognitive behavioural therapy. A therapist talks through how you react and what you think, and teaches you ways to stay calm.
| Option | What the evidence says |
|---|---|
| NHS talking therapy, such as CBT | Listed first by the NHS for phobias. In England you can refer yourself. |
| Fear of flying course | Most give you facts about flying, then a test flight. One-day courses in Germany halved fear ratings in 519 people. |
| Video or virtual reality practice | In a trial of 26 people, both cut fear for 2 years. Virtual reality was no better than video. |
| Medicine | The NHS lists antidepressants, beta blockers and sedatives. Antidepressants can take 2 to 4 weeks to start working. |
Sources: NHS: phobias; Van Gerwen 2000; Wannemüller 2026; Mesquita 2025; NHS: panic disorder
The German course was a talk, a breathing method and a 2½ hour flight together. Six months on, 55% of 138 people no longer had the phobia, and 16% were partly better. In the larger trial, over half flew again within 6 months.
To refer yourself to NHS talking therapies, you need to live in England and be 18 or over (16 or 17 in some areas). You don’t need a diagnosis.
Dread the weeks before a trip? See anticipatory anxiety.
Scared of driving too? Read driving anxiety and natural remedies for anxiety.
When to speak to a GP
Book an appointment if:
- You think you have a phobia and the symptoms are affecting your life, such as missing trips.
- You’ve been having symptoms of panic disorder, such as regular, sudden panic attacks.
- Anxiety is affecting your daily life. You can also contact NHS 111.
- You want to talk about whether a medicine could help. The NHS lists some for phobias.
Need urgent help for your mental health? Call 111 and choose the mental health option, or ask for an urgent GP appointment. Samaritans are on 116 123.
Call 999 or go to A&E if someone’s life is at risk, or you feel you can’t keep yourself or someone else safe.