Let's be honest. The aviation industry has not had its best years until the first few months of 2025.
Airplane crashes and closing calls are not the kind of news that air travelers want to hear.
All this negative news has heightened the fear of flying. What is known as abiophobia or flight anxiety is a common experience for many adults, and follows recent air travel accidents that can raise concerns about flight safety in particular. These incidents are tragic, but air travel remains one of the safest modes of transport.
In December 2024, US facts reported that in 2022, the fatal rate of people traveling in the air was 0.03 miles per 100 million miles, according to US transport data. That amounts to less than one in a million people.
In contrast, passenger cars and trucks on highways in the US were 0.57 per 100 million miles. This rate, which does not even include the fatality of a motorcycle, is 190,000 times higher.
Symptoms of flight anxiety
According to Stacy Thiry, a licensed mental health counselor in Florida, “Flight anxiety can manifest in a variety of ways, from mild anxiety to intense panic attacks.
She explains that “several factors contribute to flight anxiety.”
Lack of Control: Unlike driving in the driver's seat, flight places us in the hands of pilots and technology, leading to feelings of helplessness. Media Exposure: Aviation accidents are rare, but with extensive media coverage, amplifying frequency and perceptions of danger. Famous aviation incidents can even intensify existing fears or cause new anxiety. The clear images and stories associated with such events obscur the fact that they remain in our minds and that air travel remains very safe.
Bring in comfortable items such as neck pillows and lumbar support for use during flight. (Photo credit: Adobe Stock/Furyon)
Coping mechanisms and calming strategies
Flight anxiety management must begin before passengers can load the plane, and includes both pre-flight preparation and in-flight techniques.
Thiry proposes that travelers educate themselves about aviation safety, flight, the dynamics of strict safety standards, and the rarity of aviation accidents. She also recommends avoiding crash-related news and documentaries that only help create unnecessary anxiety.
Dr Michael Pettinelli, PSYD, licensed clinical social worker and owner of the Resilient Force Project, LLC, says that many travelers experiencing flight anxiety “because their brains tend to create the worst-case scenarios.”
He recommends clients use simple “5-4-3-2-1” techniques to combat flight anxiety. This helps to ground passengers by identifying five things that can be involved in the senses and see, four things that can be touched, three things that can be heard, two that can smell, and two that can taste like chocolate.
He is also a supporter of box breathing that he can even practice before flying. Rhythmic diaphragmatic breathing techniques include four breaths through the nose and four exhalations through the mouth, slowing your heart rate and sending a signal to your brain that “no threat, everything is fine” – providing a powerful enemy of anxiety.
Other techniques that mental health professionals agree on are:
Focus on the present. I will continue to work in books, films and puzzles. Listening to soothing music with headphones will take you to a comfortable place and create positive memories. Avoid caffeine before or during flight to increase your heart rate and anxiety. While it may be attractive, alcohol can affect the levels of serotonin and other chemicals in the brain, and can actually exacerbate anxiety symptoms. Pettinelli advises clients to write down these technologies on their phone or note cards, so they can refer to them once on a flight.
Talk to children about flight anxiety
It's not just people who “know” at the current event. Talking with children about tragic events like airline accidents can feel overwhelming for parents. According to Thiry, “The key is being honest, encouraging and open to their emotions.”
Here's how she suggests getting closer to the conversation:
Start with what they know. “Have you heard of a crash on an airplane?” he asks. Or “What happened, how do you feel?” This helps them understand what they have already heard and what they have in their minds. For younger children, “The plane has an accident, and some people are very sad. Older children may want more details, so focus on the facts without overwhelming them. Give them a sense of control. When the world feels scary, most choices can help children feel safer, such as choosing clothes or bedtime stories. It's normal for children to worry, especially when parents travel for work. Crash drops on planes are very rare, and pilots, mechanics, and air traffic controllers work hard to keep their flights safe. Children may be scary, sad, or confused. Let them know what they feel. “It makes sense to feel scary.”
“At the end of the day,” Tilly said.
It's good to remember that flight anxiety is realistic for adults and that it can be a step-by-step process. However, by using brain hacking techniques and strategies, you can manage and even overcome the fear of flight.
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