A calm mind in a clear sky – Tips to fly with confidence
Take a deep breath and find your calm in the clouds.
You don’t have to be a first-time flier to be anxious in the sky, even the seasoned passenger can also be apprehensive at times. But there are ways to overcome this. A mental health month special
Flying is becoming everyday for more and more people around the world. But let us be honest, no matter how common it gets, it can still get to many of us. And it’s not the turbulence or any untoward incident we are talking about.
May is Mental Health Awareness Month, a timely reminder that our well-being matters everywhere, even at 35,000 feet! It is the perfect time to talk about something many of us experience but do not often discuss: anxiety in the sky.
Whether it is your very first flight or your fiftieth, the thought of taking to the skies can bring on a case of nerves. And if you are traveling with pets, that stress can sometimes double, as we want them to feel safe and calm too. This Mental Health Awareness Month, we are shedding light on a topic often overlooked in aviation conversations: managing anxiety while flying, both for travelers and their pets.
Why do we feel anxious among the clouds
Travel anxiety is real, being prepared makes all the difference.
Many reasons trigger anxiety from the moment we board a plane, but largely it stems from the fear of the unknown. The confinement, thousands of feet in the air, can trigger claustrophobia, or fear of heights. The security procedures sometimes add to the stress.
Understand the trigger points
Knowing your triggers is the first step to calming flight anxiety.
Anxiety thrives in the unknown. Do you feel uneasy during take-off? Is turbulence something you worry about? Or does the mere thought of being enclosed in a cabin for hours set your nerves off? Take a few minutes before your trip to jot down what worries you. Awareness is step one, and from there, you can find strategies to manage or counter those specific fears.
Create a travel ‘comfort kit’
A comfort kit can turn your flight into a peaceful escape.
Pack a few feel-good items: noise-canceling headphones, a playlist of soothing songs or podcasts, a favorite snack, a stress ball, or even a cozy hoodie.
Many travelers also find that guided meditations, sleep stories, or relaxing audio (like ocean sounds or rain) can help ease their nerves while in-flight.
Talk to the crew
A friendly crew can ease travel worries, do not hesitate to ask for help.
Flight attendants see firsthand how anxiety affects travelers. Many airlines are training their staff not only in safety but in empathy and mental health awareness.
Understanding a passenger’s anxiety helps crews provide extra care whether it’s a calming word, checking in discreetly, or offering a more comfortable seat if available. Airlines are also developing resources to better support anxious flyers, recognizing the importance of emotional wellbeing alongside physical safety.
Letting one of them know quietly that you are an anxious flyer can help. They might check in on you during the flight, offer reassurance, or even suggest ways to feel more comfortable. Remember they are there to help.
Practice grounding techniques
Grounding techniques can help ease anxiety before you even board the flight.
If your mind tends to spiral mid-air, bring it back to the present moment with grounding exercises both before and during the flight.
5-4-3-2-1 Technique: Name 5 things you can see, 4 you can touch, 3 you can hear, 2 you can smell, and 1 you can taste.
Box breathing: Inhale for 4 seconds, hold for 4, exhale for 4, hold for 4 and repeat.
These simple techniques are often used in therapy, but they work wonders at 30,000 feet too.
You can help a child or a fellow-traveler relax too by teaching them these techniques.
Limit stimulants and news before flying
A strong coffee and doom-scrolling through the news before your flight? Not the best combo. Caffeine and stress-inducing headlines can both spike your anxiety. Instead, opt for water or a calming herbal tea. And save the news apps for after you land.
Reframe Your thoughts
Instead of “This flight is going to be terrifying,” try: “Air travel is one of the safest modes of transportation. I have handled challenges before, and I can handle this.”
Reframing does not mean denying your fear, but it means talking to yourself like you would a friend with patience and kindness. As Anita put it, it is being mindful which can turn a stressful situation into an enjoyable one.
Flying with pets
Finding comfort and calm at 35,000 feet because flying with your furry friend makes the journey easier and more joyful.
More travelers than ever are bringing their pets on board because pets are family. While some pets ace it, as if it was just slightly extended snooze, travel might leave some a bit disoriented or just plain unhappy. Animals feel stress too, especially when they are flying for the first time.
- Get them used to the carrier: Let your pet explore their travel carrier at home with treats and toys inside.
- Visit the vet: Ask if your pet is fit to fly and whether calming aids or medications are recommended.
- Practice pre-flight routines: Take your dog for a long walk before the trip or play with your cat to release energy.
- Bring a favorite toy or blanket to provide comfort: Use a calming pheromone spray in their carrier, or pack an item that smells like home, like their blanket or your T-shirt.
If your pet is an emotional support animal, many airlines allow them to travel with you in the cabin. Just be sure to check airline policies and have the necessary documentation ready, this means you both can enjoy the journey side by side. And yes, staying calm helps them stay calm too. Pets can sense our stress.
Remember – it’s okay to feel nervous
Travel is a beautiful privilege, but it does not have to come at the cost of your peace of mind. Whether you are traveling for work, family, or adventure, it is okay to ask for help, plan, and take care of your mental health while doing it.
The journey matters and so does your wellbeing.
Have a tip or experience that helped you overcome flight anxiety? Share it in the comments, it might just help someone else feel a little more at ease up in the skies.
- Sincy Mathew
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