How to Overcome a Fear of Flying, According to Experts

“For some people, it’s mild, meaning that there is some nervousness before a flight,” says Simon Faynboym, MD, a psychiatrist and medical director of Neuro Wellness Spa in Los Angeles, California. “But in severe cases, it can lead to full-on panic attacks, hyperventilation, or even avoidance of air travel altogether.”

The good news? Experts say a fear of flying is highly treatable. With the right combination of education, coping strategies, and sometimes professional support, many people are able to fly comfortably again.

“Severity ranges from mild apprehension to complete avoidance of flying, with some individuals experiencing significant life limitations, including an inability to travel for work or family emergencies,” she says.

The causes of fear of flying vary. However, the fear is typically rooted in a combination of past experiences, thought patterns, and biological sensitivity, says Dr. Batista.

“A turbulent flight or hearing about a crash can condition a person to associate flying with danger,” she says. “Brain-based factors, such as an overactive fear response and a family history of anxiety, can heighten vulnerability. Media reports of accidents can reinforce the fear.”

Fear of flying can also intersect with other phobias, such as claustrophobia (fear of small spaces) and acrophobia (fear of heights), says Dr. Faynboym.

Some nervousness before boarding a plane isn’t unusual. But when the fear starts to feel overwhelming or leads you to avoid air travel, it may be more than just everyday jitters.

According to Batista and Faynboym, a few signs that your anxiety might warrant professional treatment, rather than just self-help strategies, include:

• Persistent physical symptoms like nausea, sweating, trembling, a racing heart, or shortness of breath leading up to or during flights
• Psychological symptoms such as intrusive thoughts of crashing, fear of losing control, or dread that builds for weeks before a trip
• Behavioral changes, including canceling trips, turning down jobs that require travel, or even avoiding news about airplanes

Coping strategies like relaxation techniques may be enough to help you if your fear causes only mild discomfort and doesn’t disrupt your life, says Faynboym. But if your symptoms spill over into your daily life or cause panic attacks, you could try professional therapy to help yourself regain control.

Fear of flying doesn’t have a one-size-fits-all solution. What works best depends on how severe your anxiety is and how much it interferes with your life. Some common treatment options include:

• Education and Preparation Learning about how planes work, why turbulence happens, and how safe commercial aviation is can help replace catastrophic thinking with facts, says Batista.
• Cognitive Behavioral Therapy (CBT) Often considered the gold standard psychological treatment for flying phobia, CBT helps you challenge and reframe unhelpful thoughts, says Faynboym. A key technique is exposure therapy, which reduces anxiety by gradually guiding you through flying-related situations. These could include watching flight videos, visiting airports, using simulators, or taking short flights, he says.

  [4]

• Relaxation and Mindfulness Techniques Deep breathing, progressive muscle relaxation (more on that below), or mindfulness practices can calm your body’s physical response to anxiety, according to Batista.

  [5]

• Virtual Reality Programs and Fear-of-Flying Courses These are increasingly offered by clinics and some airlines. They give you the chance to practice coping strategies in safe, controlled environments, says Batista.
• Medication Faynboym says that if therapy and other coping tools don’t help you enough, your doctor may recommend short- or long-term medication (more on these below).

  [6]

Tips to Try Yourself to Help Overcome a Fear of Flying

If your fear of flying is on the milder side, you may be able to keep your anxiety manageable with self-help strategies. Batista and Faynboym recommend starting with these small, practical steps:

• Learn the facts. Finding out how planes work and what happens during turbulence could reassure you and ward off worst-case scenarios in your mind.
• Use relaxation techniques. These can calm your body’s stress response. You could start with deep breathing. Or try box breathing, which involves inhaling, holding your breath, exhaling, and pausing for equal counts. Another technique is progressive muscle relaxation, in which you tense and then release each muscle group.
• Break your travel day into steps. Arrive early at the airport, and take the process one stage at a time. Reward yourself for small wins, like getting through boarding or takeoff.
• Limit caffeine and alcohol. Drinking either can heighten anxiety and interfere with relaxation.
• Bring distractions. Books, movies, music, or games can shift your focus away from anxious thoughts while flying.
• Expect some nerves. Aim to manage discomfort, not get rid of it entirely. Having a plan helps you ride out anxious moments.

When to Seek Professional Help About a Fear of Flying

Mild flying anxiety may be manageable with self-help techniques like breath work. But professional support can make a big difference if your fear is more severe. Batista and Faynboym recommend seeking help if your fear of flying:

• Keeps you from traveling for work, family, or personal reasons
• Triggers panic attacks before or during flights
• Leads to avoidance that disrupts your relationships, career, or quality of life

Specifically, they suggest connecting with therapists who specialize in anxiety disorders or phobias, and who have experience in CBT and exposure therapy.

Medications to Help Manage Fear of Flying

Therapy and coping strategies are considered the first line of treatment. But some people find that medication can help take the edge off their anxiety, especially if it’s severe or hasn’t improved with other approaches.

These medications don’t “cure” aerophobia, but they can make it easier to manage symptoms in the short- or long-term.

According to Faynboym, common options include:

• Benzodiazepines These fast-acting anti-anxiety medications can ease acute flight anxiety. Because they carry a risk of dependence and drowsiness, they’re typically prescribed only for short-term or occasional use.

  [2]

• Beta-Blockers These medications calm your body’s physical stress response by slowing a racing heart or reducing shaking, says Batista.

  [2]

• Antihistamines These drugs are commonly used to treat allergies, but they also may be used for their sedating effects while you’re on a plane, says Faynboym.
• Selective Serotonin Reuptake Inhibitors (SSRIs) or Other Long-Term Medications When fear of flying is part of a broader anxiety disorder, doctors may recommend daily medications, such as SSRIs, that target underlying anxiety, says Faynboym.

  [2]

If you’re thinking about trying medication, talk with your primary care doctor or a psychiatrist well before your flight. Never try to self-prescribe or borrow medication from someone else. “These medications are best used alongside therapy, not instead of therapy,” says Batista.

• Fear of flying, or aerophobia, is a common phobia that ranges from mild nervousness to panic attacks and total avoidance of air travel.
• Mild cases may improve with self-help strategies like relaxation techniques, education about flight safety, and healthy distractions.
• If your fear disrupts your life, triggers panic attacks, or leads to avoidance, consider trying professional therapy. Cognitive behavioral therapy with exposure, in particular, can be highly effective.
• Medication may help in select cases when used under medical supervision. Ideally, pair medication with therapy rather than use it as a standalone solution.