Do you have a fear of flying? 10 flight attendant-approved tips to deal with flight anxiety

Yahoo

20-06-2025

Nervous about your next flight? You're not alone. Whether it's turbulence, takeoff jitters or just the chaos of navigating the airport, flying can be a major source of stress for many travellers. Luckily, if you're someone who finds flying nerve-wracking, there are a number of things you can do to alleviate stress and make your trip as smooth as possible.
We spoke to a flight attendant to get her tips on how to stay cool and comfortable in the air. Pam Huynh is a flight attendant with Air Canada, and has nearly a decade of experience in the travel industry.
From handling turbulence to practicing calming rituals, keep scrolling to see her tips for stress-free flying.
It may seem obvious, but planning ahead can save you tons of stress when travelling.
Huynh recommends having a solid plan for getting to the airport and accounting for checking in for your flight, dropping off any luggage and getting through security.
She says arriving to the airport three hours before your flight is a great way to alleviate pre-flight jitters.
"If you're there three hours before the flight, then you have time to relax, grab a coffee and all that," she says.
"It's never a bad idea to get to the airport early."
Many might prefer a carry-on bag, but by checking your luggage, you don't have to worry about fighting for overhead bin space.
"I think that's a big stressor for a lot of people, trying to get on a plane early to fight for that space," Huynh says.
If the thought of checking a bag is stressful for you, consider using an AirTag or another luggage tracker to track your luggage.
Huynh notes that some airlines also allow you to track your checked luggage through an app.
"Through the app, you can check where your bag is," she says. "It tells you when your bag is being loaded, or when your bag has been unloaded ... I find that gives [travellers] more peace of mind."
However, Huynh says you should always keep your must-haves in your carry-on just in case your luggage does go missing.
"If you're going to check [a bag] then keep your essentials on you and a spare outfit, as well as your snacks, your entertainment, your water and your passport," she says.
Speaking of clothing, you'll want to make sure you're dressed comfortably for your flight.
"You want to dress for the conditions. I always say bring a sweater and an extra pair of pants," she advises. "What are you going to do if you get cold?You can't buy a new outfit on the plane."
"You don't have to wear sweatpants or a jogging suit — you can still dress nice and be comfortable," she adds.
If you're someone who gets cold easily, a wrap or cardigan is handy to have. You can also ask the cabin crew to adjust the temperature in the plane, says Huynh.
If you're nervous about flying, keeping yourself distracted during the flight can help.
"Bring music or a book, puzzles, your Nintendo Switch, an eye mask if you want to sleep," says Huynh. something,"
If you're going to rely on the in-flight entertainment, make sure you also pack a pair of headphones — specifically the kind with an audio jack.
If you start to feel stressed before or during your flight, mindful breathing techniques can help to calm your nervous system.
Deep breathing, for instance, allows the body to exchange more oxygen for carbon dioxide, helping to slow down your heart rate and stabilize your blood pressure.
"I personally love the idea of that," says Huynh. "If you can, [I] highly recommend it."
She says other ways to de-stress could be do to some movement, or even to practice meditation and mindfulness before your flight.
"I've seen people do yoga in the airport and bring their yoga mats with them," she says.
Certain medicines and treatments can also help ease in-flight anxiety.
Huynh says she loves to carry a pocket pharmacy, like this one from Saje, which contains multiple essential oils meant to calm, revitalize and uplift.
"Some people also use Gravol to help with nausea from flight anxiety," she says.
She adds that melatonin can also be helpful for travellers heading overseas or to different time zones.
"If it's a long flight, they can just sleep and it helps them adjust to the [time change] better," she says.
Give yourself some extra peace of mind by choosing your seat in advance.
"If you're someone that stresses [about flying], I'd recommend paying to choose your seat early," says Huynh. "Something that stresses out a lot of people is not sitting with their group."
For instance, you may want an aisle seat so that you have easy access to get up and stretch your legs or use the bathroom.
"Some people prefer getting on the plane quickly and getting off the plane quickly, so those are usually the front to middle seats," adds Huynh. "If you can get on the plane early and get comfortable and organize yourself, that gives you extra time to settle in for your adventure."
Where you sit on the plane can even affect how much turbulence you experience. In general, the back of the plane tends to swing more when there's turbulence, so if it amps up your anxiety, you may want to avoid sitting there.
But Huynh stresses turbulence "is really never something to worry about."
"It's caused by air pockets from other planes flying in different directions," she says "and [areas over] water are usually going to be more turbulent than land."
"And of course, if it's a really windy day, you can also probably expect a bit of turbulence," she adds.
"Something that will keep you safe and less stressed is having your seat belt on during those times," she adds.
It goes without saying that you should follow safety advice of the flight crew when flying, but it can also help alleviate in-flight worries.
"The best way to handle emergencies is to be prepared," says Huynh. "So actually paying attention to the safety demonstration from the flight attendants or from the screen, and knowing where the exits are, your alternate exits, knowing what to do if there's going to be a hard landing."
She also recommends keeping your seatbelt on when you're in your seat, a practice that can provide added peace of mind when dealing with a turbulent route.
"Even if the seatbelt sign is off, because anything could happen," she says.
At the end of the day, Huynh says you can take comfort in knowing that no matter what happens, your flight crew has got your back.
"Whatever happens, just trust that your crew can handle it and get you out," she says.
She notes that the flight crew is trained to deal with a wide variety of situations in the air.
"Some people may need help that turns into a medical emergency, and we're qualified to help with that. Some people just need someone to talk to. And some people just need a snack," she says.
If you're feeling stressed, she says you can absolutely call a flight attendant over to talk to.
"There are so many different solutions, and we're always happy to provide them."