Fear of Flying: Solutions
Fear of flying is one of the most challenging forms of stress to manage for those who experience it.
Even travelers trying to face their fears can be overwhelmed by anxiety and even panic attacks from the moment they arrive at the airport, struggling to regain calm.
British Airways has shared a series of useful tips to help passengers overcome their fear of flying, along with videos designed to make the flight experience more relaxing. This is part of their anti-panic travel program called “Mindfulness for travel,” created in collaboration with Mark Coleman, founder of the California-based Institute for Mindfulness. Here are the main steps for managing anxiety at each stage of your journey:
At the Airport, Before Boarding
- It’s recommended to check in online, either at home or before entering the airport. This allows you to make the most of your time by strolling around the terminal, avoiding queues and reducing initial stress. – Look for a quiet, uncrowded area to relax, practice slow and steady breathing with your eyes closed, and enjoy a few minutes of total relaxation.
- Focus on the present moment instead of worrying about the hours ahead. Imagine your mind as a clear sky, and visualize people around you as small clouds. Soon, any noise or commotion will seem to fade away.
During the Flight
- Find the most comfortable seat position, with your seatbelt fastened but not too tight and the seat slightly reclined, whenever possible.
- Using deep breaths, relax your abdomen, shoulder muscles, back, and limbs.
- Try to be as non-reactive as possible to surrounding noises, aiming for relaxation through intentional breathing and positive thoughts.
Landing Phase
- The key is self-awareness: recognize your current emotional state. Are you nervous? Tired? Feeling nauseous? Or perhaps relaxed, calm, or refreshed? Understanding this will help you respond in the best way during these moments.
- Think about the purpose of your trip—the reason you’re flying: reuniting with family, meeting friends, going on holiday, or attending a business meeting. Focusing on your goal can help distract you during landing.
- Start planning your next steps after landing: how to get to your hotel, or to family and friends; who you’ll see; how to make the most of your day.
In addition to these tips—supported by dedicated videos—you’ll find more travel advice from the British Airways team on the same web page.
You can also sign up for specialized courses called Flying With Confidence, which include both theoretical and practical sessions led by psychologists and pilots to help you manage your fear of flying.
