6 Ways to Manage Fear of Flying: From Nature to Tech

Flying can be an incredible way to see the world—but for many, it also brings a fair amount of anxiety. Whether it’s the altitude, turbulence, or just the unfamiliar environment, fear of flying is more common than you might think. Fortunately, there are several practical strategies that can help ease your mind and make your journey more comfortable.

Practice Mindfulness

Mindfulness has become a go-to tool for managing stress and anxiety in many areas of life, including travel. Before and during your flight, try simple mindfulness techniques like deep breathing, progressive muscle relaxation, or guided meditation. Use an eye mask and earplugs to help block out distractions and focus inward. The goal is to bring your body and mind into a calm, centered state, even when the environment around you feels anything but.

If you already practice mindfulness, incorporate it into your travel routine. Center yourself. Close your eyes. Take deep breaths. Gently tell yourself to relax your entire body, part by part. Go slowly. Bring everything down until you’re as calm as you’ll be when enjoying your destination.

You'll still experience the distinct sensations that come with flying—those moments when your body reminds you you're thousands of feet in the air. But with practice, you'll be calm and grounded enough that these feelings pass without disrupting your peace of mind.

Also Read: Sustainable Travel Tips: How to Protect the Planet on Vacation

Use Calming Apps

There are a variety of apps designed to help reduce anxiety and promote relaxation. General mindfulness apps like Headspace, Calm, Aura, and Healthy Minds offer a combination of guided meditation and ambient soundscapes.

However, if you feel you need programs specifically aimed at flying, apps like Flight Buddy and Fearless Flight can help.

There’s also an app called Am I Going Down, which uses flight safety statistics to help reassure nervous flyers.

Try White Noise

For some travelers, white noise can be incredibly soothing. Whether it’s the sound of rainfall, ocean waves, or ambient static, white noise can help mask the unfamiliar sounds of the cabin and create a more peaceful environment. Apps like White Noise Lite or Simply Noise, or even curated playlists on streaming platforms, can be helpful tools—especially when paired with an eye mask for full sensory relaxation.

Stay Hydrated

The next two suggestions come under the “you’re more stressed when you feel rotten” category.

It’s easy to become dehydrated while flying, especially on long-haul flights. While some travelers avoid drinking water to minimize restroom visits, dehydration can actually increase feelings of discomfort and stress. Drinking water regularly throughout your flight can help you feel more alert, balanced, and calm.

Eat Well

Similarly, eating a balanced diet helps reduce stress.

What you eat before and during your flight can impact how you feel. Foods rich in omega-3 fatty acids, magnesium, and complex carbohydrates—like nuts, whole grains, and certain fish—are known to support brain health and reduce anxiety. You should plan ahead with healthy snacks in case those options aren’t available at the airport.

Consider Travel Protection

Travel protection with coverage for missed connections, flight delays, travel accidents, and lost luggage can help calm many of the fears that go along with flying, though maybe not the sensation of being miles above the ground.

Plans from Generali Global Assistance include coverages meant to soothe travelers and help provide peace of mind. And the 24/7 Travel Assistance that comes with these plans means you have a backup plan if your trip hits turbulence.

Worried about flying? A quote from us might be just your cup of Chamomile tea.