How to Overcome Your Fear of Flying: The Ultimate Anti-Anxiety Guide
© Maxime Boudrias
By Maxime Boudrias
6 min read
Updated: Aug. 25, 2024
Discover tips to calm your nerves, conquer your fear of flying, and travel with more confidence and peace of mind!
Have you ever imagined a plane crash, felt stressed during takeoff, or gripped the armrests tightly during turbulence? You're not alone! About 25 million people in the US admit to having a fear of flying, ranging from mild anxiety to a full-blown phobia known as aviophobia.
In this article, I'll share valuable tips to help manage the common worries of anxious passengers. After all, you wouldn't want to miss out on your dream vacation, would you?
My Personal Experience with Flight Anxiety
Aero Beach in Entebbe, crashed planes in Uganda during my trip to Africa made me a nervous flyer © Maxime Boudrias
I've been fortunate enough to travel to over 50 countries and take so many flights that I've lost count. Yet, a few years ago, after experiencing severe turbulence and a rough landing, I developed a fear of flying.
It affected my confidence to the point where I spent every flight in a state of anxiety. Every sound, every vibration made me uneasy, and landing felt like a huge relief, as if I had finally completed a challenging ordeal. Maybe it was also due to all those documentaries about plane crashes I had watched. What was I thinking... Next time, I might as well watch a shark attack movie before getting on a boat!
Anyway, it didn't stop me from traveling. I had to find ways to make my flight experiences much more pleasant until I completely overcame my anxiety.
So, here are my best tips to help you feel at ease before your flight and understand why there's no need to be afraid on board.
Prepare Ahead Before Your Flight
There's nothing worse than feeling anxious on a plane and adding the stress of racing against the clock to catch your flight!
Pack your bags 1 to 2 days in advance, know how you'll get to the airport, book your accommodation for when you arrive, and make sure all your documents, including your passport, are ready. This way, you'll reduce stress and can focus on your comfort.
Finally, arrive at the airport at least 3 hours before your departure. This will give you plenty of time to go through security calmly and handle any unexpected situations.
Stay Hydrated and Eat Healthy
It might seem unrelated to the fear of flying, but just like an airplane needs maintenance to function properly, your body needs proper care to handle stress better. Start with good hydration, as it contributes to overall well-being. Avoid coffee and green tea if you're feeling nervous, as they can make anxiety worse.
On the day of your flight, opt for light meals. If you find it hard to eat, drink plenty of water and have some fruit or a light snack to give your body the energy it needs to handle what's ahead.
Alcohol might seem like it helps you relax before the flight, but be cautious: it can actually worsen your anxiety once the effects wear off. I once experienced a 5-hour flight sitting next to someone who had too much to drink, making everyone around him nervous, throwing up, and crying that he'd never make it off the plane alive. So, one or two drinks are fine, but you don't want to become that person!
Book a Comfortable Seat for Long Flights
A seat near the wings will make you feel less turbulence, which helps keep you calm. If you need more legroom or are somewhat claustrophobic, opt for seats near the emergency exits.
There's no need to stress about which seat is the safest in the event of a crash. Some studies suggest that seats at the back might offer a slight advantage in a head-on collision, and those near the exits make evacuation easier, but unfortunately, there's no magic seat that guarantees survival.
The most important thing is that you feel relaxed.
Keep Yourself Distracted During the Flight
Watch your favorite movie or dive into a good book to keep yourself occupied, and block out surrounding noise with earplugs or by listening to music. You can also listen to a podcast, or engage in crosswords and other brain games, which can be highly effective for keeping your mind busy.
Choose something familiar that puts you in a comfort zone and brings back good memories. Your brain needs its dose of dopamine for a sense of well-being and satisfaction, so treat yourself!
For me, playing a video game is the perfect solution. Why? Because the music and sound effects keep me from focusing on airplane noises, while the visuals and interaction keep my attention on the action on screen.
Remember That Plane Crashes Are Extremely Rare
Flying is one of the safest modes of transportation. In 2019, commercial aviation recorded only 0.13 fatal accidents per million flights. The chance of being involved in an accident is about 1 in 3.4 million, and the odds of a fatality are even lower, at 1 in 14 million. Thanks to modern technology and strict regulations, safety has improved significantly.
But yeah, there's always a chance, right? Well, with these risk levels, imagine you could take that flight once a day for 10,000 years. It's an entirely irrational fear! And even if you were to be involved in a plane accident, over 95% of passengers walk away unscathed.
A commercial plane can't just fall out of the sky. Even without engines, an aircraft at cruising altitude can glide for about 100 miles and safely make an emergency landing.
So, stay positive and remind yourself of these statistics whenever you feel the slightest bit anxious.
Embrace Turbulence Instead of Fighting It
Remember, engineers test planes under extreme conditions, simulating forces far stronger than the turbulence you experience during flights. So no, a plane's wings won't break mid-air! Plus, pilots undergo thousands of hours of training to handle these situations.
Instead of tensing up in your seat or looking around to see if other passengers are scared, choose to let go. Turbulence is more uncomfortable than it is dangerous. It's similar to driving on a bumpy road; it may jostle you, but it's completely safe.
Think of these bumps as a normal part of the flight, because in reality, it's the complete absence of turbulence that would be surprising!
Share Your Anxiety with the Flight Attendants
Trust me, it works, and no one will judge you! Flight attendants are trained to handle exactly these kinds of situations. During some of my most stressful flights, I've made it a habit to let a flight attendant know right when I board that I'm a nervous flyer. Just knowing they remembered me and checked in on how I was doing throughout the flight gave me a lot of comfort. They're there to help and make sure your flight is as safe and pleasant as possible.
Also, think about this: how many times do you think they've taken this flight? Probably 200 times or more! It's their daily routine. Take a cue from them: see how calm they are? For the flight crew, it's just another day at the office. That's incredibly reassuring!
Even during boarding, it's common to see the cockpit door open. Don't hesitate to greet the pilots. A simple, “Hey! Everything good up there?” and I've almost always gotten a cheerful, “Of course! We'll get you there safe and sound!” Every time, it reassures me and brings a smile to my face.
Visualize the Amazing Moments Waiting for You
I'm glad I overcame my fears of flying to enjoy the Adriatic Sea in Croatia © Maxime Boudrias
As soon as negative thoughts start creeping in, don't let them take over. Push them out of your mind immediately!
Fill your head with positive images and thoughts: the exotic dishes you're going to taste, the breathtaking cities and landscapes you'll explore, the people you'll meet, the unforgettable experiences you'll have, and even the thought of reuniting with family and friends when you land!
Everything will be fine. The pilots are there to get you to your destination, and there's nothing you can do anyway. There's no point in imagining worst-case scenarios or obsessing over negative thoughts. Just tell yourself “no.”
Take Control of the Moment.
Enjoy everything! Life is meant to be appreciated. Don't let anxiety take over and rob you of your vacation abroad. If you start to feel stressed, take deep breaths and remind yourself that everything is okay.
Remember, the sky is just like a big highway, with thousands of planes carrying millions of people every day, and they all make it to their destination, whether they're nervous or not.
FAQs
Can an Airplane's Wings Break Off During Flight?
The wings of an airplane do not break off in flight due to turbulence, and such an event is incredibly rare for any other reason. Modern airplanes are designed to be extremely strong and flexible, far exceeding the typical forces encountered during flight.
Why Don't the Wings Break?
Contrary to popular belief, an airplane doesn't have two separate wings but one continuous structure that passes through the fuselage. This design helps distribute strength across the entire wingspan, greatly reducing the risk of any kind of breakage.
In addition, modern materials like carbon fiber provide even greater flexibility than those used in older aircraft, allowing the wings to withstand extreme conditions.
How to Manage Anxiety During Flight
Feeling anxious during a flight is common, but it doesn't reflect the reality of air travel safety. Turbulence, while sometimes uncomfortable, is a normal part of flying, and commercial planes are built to handle it without any issues.
For tips on managing anxiety while flying, check out our guide on overcoming fear of flying, which includes practical advice to help you stay calm and relaxed throughout your journey.
Why Don't Airplanes Have Parachutes?
Commercial airplanes aren't equipped with parachutes for either the plane or passengers for several key reasons:
1. Aircraft Design
Planes are built to fly safely, even if all engines fail. They can glide and be guided towards an airport for a controlled landing. Using parachutes would make flying the plane impossible, which could worsen the situation.
Commercial aviation follows extremely strict safety regulations, regardless of the airline. So even if you book cheap flights with a less-known airline, aircraft safety and maintenance are always a top priority.
2. Weight and Space
Installing a parachute system for a large plane like an Airbus A320 or a Boeing 747 would require an enormous device. This would negatively impact the aircraft's performance without providing significant safety improvements. Plus, most accidents occur during takeoff or landing, when parachutes would be useless.
3. Parachutes for Passengers
Providing individual parachutes to passengers isn't a realistic solution either. Using a parachute requires extensive training and skills that most people don't have.
Imagine jumping from a commercial airliner at high altitude and speed, potentially in bad weather conditions—it's extremely dangerous and impractical.
4. Focus on Safety and Prevention
Instead of relying on parachutes, the aviation industry focuses on preventing issues and providing pilots with rigorous training. This is why flying is one of the safest modes of transportation.
If flying makes you anxious, understanding why airplane accidents are extremely rare and how planes are designed to handle emergencies can help make your flying experience more comfortable.
Is Driving in Guatemala Safe for Travelers?
Driving in Guatemala gives you the freedom to explore, but it's crucial to understand road conditions and take the necessary precautions to stay safe.
What to Expect from Guatemalan Roads
Road quality varies greatly. While the Northern, Western, and Hummingbird Highways are well-paved, many rural and mountain areas have dirt roads, filled with potholes or feeling more like off-road tracks. Sticking to paved routes is the best way to be safe and avoid damage to your vehicle.
A useful tip: If your GPS estimates that a 10 km drive will take an hour, expect terrible road conditions and avoid it if possible.
Traffic and Signage
In some areas, road signs are scarce, making navigation tricky. Urban traffic can be chaotic, with drivers who don't always follow the rules. Stay alert at all times.
Road Safety: Which Routes Should You Avoid?
Major highways, like the Pan-American Highway, are generally safe, but some secondary roads can be risky. For example, the RN-5 road leading to Semuc Champey from the north looks like a shortcut on the map but is actually a nightmare, even in a 4x4. Taking the longer route via Copán is a much safer option.
Some travelers have encountered roadblocks set up by armed locals demanding money. In one case, three men with machetes threw rocks in the road to stop us. Fortunately, we managed to pass after paying 100Q (~10 USD), but others have reported much worse experiences.
To check road conditions, potential blockades, or safety warnings, use iOverlander. Many travelers share recent updates there.
Tips for Safe Travel
- Stick to main roads, especially in rural areas.
- Never drive at night, no matter the region.
- Prefer highways over secondary routes, as they tend to be safer.
- Download offline maps in case you lose cell service.
- Check your vehicle before long drives.
- Carry basic tools for emergency repairs.
Required Documents for Driving in Guatemala
Road checkpoints are common, so always have:
- Your passport
- Your driver's license (an international driver's permit is recommended)
- Your vehicle documents
Conclusion
If you're well-prepared, driving in Guatemala can be an incredible experience. However, always stay vigilant and never let your guard down, especially when traveling through Central America.
