Between a third to half of the population has some fear related to flying and many of these people have generalized anxiety during their travels.

For a small percentage of the population, their worry is a phobia and they are afraid to even fly at all.

So if you’re nervous the next time you’re about to get on that plane, you’re definitely not alone.

For someone who likes to travel as much as I do, this has been a big issue throughout my years of traveling. 

I’ve had many sleepless nights before a trip because my nerves were so high and I was thinking what was going to go wrong on the flight.

Eventually, I had to look for ways to change my perception of flying, so I could continue to travel and do things that I love. 

I still have my moments where I may get nervous on a flight, but these tips have helped me so it doesn’t consume all my thoughts.

I recently traveled on a couple of five-hour flights and I never would’ve imagined myself being comfortable doing this just a few years ago!

Here are some tips that I’ve used to help me and for you to try if you’re looking at how to overcome your fear of flying!

Photo Credit Canva/Getty Images

1. Do Research To Calm Your Fears

I think the most important thing that’s helped me change my perspective about flying is doing research and understanding just how safe it is.

There are many good books and articles online about flying that will dispel any fears you may have.

For instance, did you know that there’s a 19 times greater chance dying in your car than in a plane?  19 times!

Or that based on data of past flights, it would likely take 19,000 years to be involved in a plane crash that you’re killed in.

Credit to anxieties.com for this information.  You can read the full article here, which has a lot of interesting facts about the safety of flying to help put your mind at ease.

Another thing to keep in mind is that there are thousands of flights every single day that travel safely to its destination.  Delta Airlines alone has over 5,400 flights each day!

And you’re just one of hundreds of thousands of travelers each day.  You’re really just a blip on the radar when traveling.

Flying in a commercial airplane is one of the safest things you can do.  Here are some more stats about flying. 

2. Watch A Funny Movie

Getting rid of a fear is often just about changing your mindset, and what better way to change your mindset than watching something that can make you laugh and take your mind off the flight?!

Whether it’s Will Ferrell in Step Brothers or an Adam Sandler flick, watch something that’s guaranteed to make you relax and laugh.

I love flying Delta because most of their planes have movie screens on the back of their seats, so you can just relax and watch the latest and greatest shows, tv, and movies, in a convenient way.

Or you can download your favorite shows to your device and watch on the plane.  Not all planes have chargers, though, so make sure your devices are fully charged.

You’ll notice a theme to many of the recommendations on this list.  A lot of these tips are really just good ways to distract yourself and take your mind off flying.

Watching a funny show or movie is a great way to pass the time while on a flight.

3. Get A Window Seat (Or Don’t)

This suggestion may be a little controversial since not everyone is going to want to sit by the window on the plane if they’re afraid of looking out.

But I like at least having the option to look out the window if I want.  This way, if I get nervous after feeling some bumps on my flight, I can look out and see that everything is just fine.

I’ve also found that taking scenic pictures out of the plane window can be a nice way to distract myself.

Another thing I like about the window seats is that for me it’s easier to lay against the wall when trying to rest, compared to the aisle or middle seats.

4. Have A Glass Of Wine Or A Beer

Some travelers may recommend popping a sedative or Dramamine to make themselves drowsy (my doctor even offered me Xanax for flying before).  But for me, having a drink can be a nice way to relax while on a flight.

Just don’t overdo it because too much alcohol can cause anxiety and also make you have to go to the bathroom a lot!

I’ve been on many flights where I tried to drink away my nerves and I don’t recommend doing that.  You’ll feel so much better when you get to your destination, if you take it easy.

5. Think About What You’re Going To Do When You Land

I’ve found that visualization is a great way to calm myself on a flight and I do that by picturing myself having a smooth flight, then doing all the fun things once I get to my destination!

Are you going to the beach or a theme park when you land?  Or are you going to a waterfront restaurant with amazing food?

Think about some of things you have planned once you land in your city.  Or if you don’t have any plans, start making plans for once you reach your destination!

Visualization is a great way to get your mind in a positive state while on the flight.

6. Have A Music Playlist To Listen To

This one is big for me.  Much like watching a funny tv show, music is a great way to keep you in a cheerful mood while on a flight.

Sometimes, what I like to do is create a playlist that’s close to the same amount of time as the flight.  That way, I have good music to listen to and once I get through that playlist, I’m landing in my city!

Have your charged headphones handy and play some music to tune out.

This is also a good way to ignore any sounds of the plane that might be a fear trigger for you.

7. Start With A Shorter Flight

For many nervous fliers, being in the air for an extended period of time is the worst part, since that’s usually when you’re at a higher elevation and may experience more turbulence .

Being a person that has flown Southwest Airlines a lot, I grew accustomed to layovers, since they don’t have as many direct flights.

Although it made my day of travel a bit longer, the one thing that I liked was that I didn’t have to be in the plane as long at one time!

I prefer to take direct flights now, but starting with shorter flights may be a good way to break up a day of flying into smaller parts until you get more comfortable taking longer trips.

Or you can start by flying to a destination that’s closer to where you live, so you won’t have to fly as far.

8. Try A Meditation

Meditation and focused-breathing exercises are great ways to chill out and relax when feeling a little panicky on a flight.

Try this meditation for a quick reset if you’re feeling anxious.

I like to try and make time for meditation every day, even when I’m not flying.  Doing this long-term really has changed my mental state in a positive way and made me a calmer person, overall.

The more calm I am, the less likely it is that I’m going to have anxious and irrational thoughts, and the less worried I’m going to be about flying.

I use the Calm app and I can just download my favorite sessions right on my phone, and take them with me wherever.

But you don’t have to spend money; there are plenty of free meditations on YouTube and online.

9. Lay Off The Caffeine

Now, even if I’m tired from lack of sleep the night before the flight, you won’t see me at the airport Starbucks prior to takeoff.

Like too much alcohol, too much caffeine can cause anxiety and make my mind race, and that’s the last thing I need to have on a flight.

If you’re a nervous flyer, I recommend to forgo that cup of Joe.

10. Have A Couple Of Snacks

Do you find yourself hangry after you haven’t eaten in awhile?

If you find yourself irritable or in a bad mood when you’re hungry, that’s not going to make you have a pleasant flight.

I always pack a few cheap snacks and bring them on the flight with me.  ( I always bring snacks to the airport, I recommend not buying at the airport because it’s way more expensive).

They’re a great way to stay satisfied on the flight and snacking on your favorite foods can be a great distraction.  Just try to avoid too much sugar, since that can also make you restless.

11. Fly With A Friend If You Can

Flying with someone is a great way to keep yourself in a good mood and entertained on the flight.

I find myself thinking a lot more if I’m by myself, so a friend is not only someone nice to talk to, but also to help keep your mind off the flight.

Flying is always a much more positive experience when I do it with someone.

12. Take A Course

One of the most effective ways to get over your fear of flying it to take a course that addresses your fear of flying!

SOAR is a popular program that does one on one and group counseling.

The founder is a retired pilot and therapist so he can really speak from experience.

They offer several different programs or you can bundle them as a package and save.

Photo Credit: SOAR

Full disclosure: I’ve never taken this course but it has a lot of good reviews and I’ve heard positive things about it.

Don’t think you need the whole course?  Check out the book here.

Here are a couple more books to try.

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