With these 18 field-tested tips, you can overcome your fear of flying step by step. From instant-relief techniques to long-term strategies — find your way back to relaxed flying.
Distraction is one of the simplest and most effective methods against fear of flying. Before your flight, download your favourite music, podcasts, audiobooks or films to your device. The more you immerse yourself in a story or melody, the less room there is for anxious thoughts. Puzzles, games or a gripping book can also help redirect your focus away from the flight situation.
A trusted travel companion can be an enormous source of support. Simply knowing that someone who understands your anxiety is sitting next to you can have a calming effect. Talk openly about your fears before the flight and agree on signals in case you need support during the journey. If a companion isn't possible, tell the cabin crew about your fear of flying.
Your seat choice can significantly influence your flight experience. Seats over the wings are the most stable, and turbulence is felt the least there. An aisle seat gives you a sense of more freedom to move and avoids a direct view out the window. Book early to secure your preferred seat.
Learn about the fundamentals of aviation safety and aircraft technology — knowledge reduces uncertainty. Learn breathing techniques such as the 4-7-8 method: breathe in for 4 seconds, hold for 7 seconds, breathe out for 8 seconds. Exposure exercises in which you gradually face flight situations, along with cognitive behavioural therapy, can significantly reduce anxiety over the long term.
Digital tools like the PassengerGuard app offer structured programmes for managing fear of flying. With guided exposure exercises, relaxation techniques and real-time flight information, the app supports you before and during the flight. All features are available in airplane mode too, so you always have access to your exercises.
Motion sickness can intensify fear of flying. Eat light, easily digestible meals before the flight and avoid fatty or heavy foods. Ginger tablets or sweets can help prevent nausea. During the flight, focus your gaze on a fixed point on the horizon and avoid staring at your phone or a book for long stretches.
Cabin crew are trained to deal with anxious passengers and can help you feel safer. Let the crew know about your fear of flying before takeoff. They can explain sounds and procedures, offer you a quieter seat, or simply have a reassuring conversation with you.
The waiting time at the gate can be especially anxiety-provoking. Use this time to do a short calming exercise with PassengerGuard. The app offers specific exercises for the pre-boarding phase that help you board the plane feeling calmer.
Overcome your fear of flying gradually instead of taking on a long-haul flight right away. Start with a short domestic flight or visit a flight simulator first. Every step you successfully take strengthens your self-confidence and makes the next one easier. Celebrate every success, no matter how small it seems.
PassengerGuard supports you with scientifically grounded exercises — tailored to your needs. Start your personal training now.
Arrive at the airport in plenty of time to avoid rushing and added stress. Allow enough time for check-in, security and the walk to the gate. A relaxed start to the journey lowers your overall stress level and gives you the space to prepare mentally for the flight.
Use the anchoring technique from NLP: link a specific gesture (e.g. pressing your thumb and index finger together) to a feeling of deep relaxation. Practise this regularly in relaxed situations so you can activate the anchor on the plane. Also visualise a successful, calm journey in advance.
Deliberately look into the safety of flying. Flying is statistically the safest mode of transport. Read positive stories from former anxious passengers. Consciously replace negative thoughts with positive affirmations such as: "I am safe. The aircraft is built for this situation."
Prepare yourself for relaxation the evening before your flight. Try a guided meditation or progressive muscle relaxation. Pack your suitcase in good time so there is no last-minute rush. Avoid upsetting films or news and treat yourself to a quiet evening instead.
Start the day with a short meditation or breathing exercise to ease into it calmly. Have a light, balanced breakfast. Avoid running through negative scenarios and instead focus on the positive aspects of your trip — the destination waiting for you.
Have your PassengerGuard app ready and your headphones plugged in before you board. That way you can reach your relaxation exercises and audio content immediately if needed. Good preparation gives you a sense of control and reduces anxiety during boarding.
Caffeine stimulates the nervous system and can amplify anxiety symptoms like a racing heart, trembling and inner restlessness. On the day of your flight, avoid coffee, black tea, energy drinks and cola. Drink water, herbal tea or other caffeine-free beverages instead to keep your body calm.
Medication should only be used as a last resort and exclusively after consulting a doctor. Herbal alternatives such as valerian or lavender oil can be a milder option. Remember that sedatives only ease the symptoms short-term — they do not treat the underlying anxiety. For the long term, behavioural therapy and exposure exercises are significantly more effective.
The "mental flight" — known to pilots as chairflying — is one of the most effective mental tools against fear of flying. You run through the entire flight in your mind, calmly and step by step, before you are even at the airport. Here is how: 1. Sit down comfortably and take a few deep breaths. 2. Picture each phase concretely — boarding, fastening your seatbelt, taxiing, takeoff, the climb, cruising altitude, the landing. 3. Anchor a calm feeling and a positive thought to each phase ("The aircraft is built for this situation"). 4. Repeat the mental flight several times in the days before your trip so your brain stores the situation as familiar and manageable. On the plane, you simply recall the rehearsed sequence whenever you need it. Guided mental-flight exercises and instant relief are available in the PassengerGuard app — offline in airplane mode too, for the moment on board when you need them most.
Start a guided mental flight in the appProfessional fear-of-flying seminars, like those offered by airlines and specialized institutes, provide an intensive and structured confrontation with the anxiety. In one- to two-day workshops, participants learn the fundamentals of flight technology and relaxation techniques under the guidance of psychologists and pilots, and complete a supervised final flight. Such seminars are, however, date-bound, location-dependent and come with a one-off cost. An app like PassengerGuard, by contrast, is available at any time and is with you in the decisive moment on board — you can read how the two paths differ in terms of cost and availability in the app-vs-seminar comparison.
Compare the app and a fear-of-flying seminarOvercoming fear of flying is a process that takes time and practice. Combine several of the tips presented here to find the strategy that works best for you. Remember: every small step counts and brings you closer to a relaxed flying experience.
PassengerGuard helps you overcome your fear of flying step by step — scientifically proven and available anytime.
PassengerGuard: mental flight training based on CBT and instant relief during panic — offline on board, supported by Ruhr University Bochum.
Learn moreLearn everything about the causes, symptoms and forms of fear of flying — explained with scientific grounding.
Learn moreInstant tips for self-help during panic attacks on a plane — breathing exercises and calming techniques.
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