What should I pack for fear of flying?

Pack above all things that give you a calm, familiar feeling: headphones and a phone with your guided audio exercises saved offline, a feel-good playlist, chewing gum for ear pressure and a snack. Comfortable clothing in layers and a neck pillow help you feel at ease. A familiar object — a favourite scarf or a photo — is reassuring too. And importantly: download the PassengerGuard app and its exercises in advance, so they are available offline in airplane mode.

How do I prepare on the day of the flight?

Eat something light, drink enough water across the day and allow plenty of buffer: the TSA suggests arriving roughly 2 hours before domestic flights and 3 hours before international flights (your airline gives the exact time). That way you check in calmly and go through security at ease. Liquids in containers up to 100 ml gathered in a clear bag speed that up. At the gate, take a moment for a few slow breaths and queue up your app exercise.

What helps right before boarding?

Find a calm spot at the gate and breathe out slowly a few times — exhale longer than you inhale, roughly four seconds in, six to eight seconds out. That calms the nervous system within a few breaths. Open your PassengerGuard relief and queue it up, so on board you only need to tap start. And remember: you do not have to be first to board — take your time.

How early should I be at the airport?

As a rule of thumb, the TSA suggests arriving roughly 2 hours before domestic flights and 3 hours before international flights; the exact time depends on the airport and your airline, so check with them if in doubt. Especially when you are nervous, a little more buffer is pleasant — that way you check in calmly, go through security at ease and can settle in at the gate, rather than rushing.

Which audio exercises should I download in advance?

Before the flight, download one or two guided exercises that suit you: a short breathing exercise for right before boarding and a longer calming or relaxation exercise for on board. The PassengerGuard relief works offline in airplane mode too, so you can use it any time. Add a feel-good playlist offline as well — that way you always have something calm to hand over your headphones.

What should I bring for ear pressure?

When climbing and descending the air pressure changes, and your ears can briefly feel “blocked” — this is completely harmless. Chewing gum, a sweet to suck, a sip of water or deliberate swallowing and yawning help. If you have a cold, a nasal spray before the flight can make equalising easier; if in doubt, have a quick word with your pharmacy or doctor. It is best to keep chewing gum and a drink handy in your carry-on.

Pre-Flight Checklist: Fly Calm and Well Prepared

How to prepare for a calm flight

In three simple phases you are ready: a few days before, the day of the flight and on board. Read them through once calmly — then you have a familiar plan for every moment.

A few days before: prepare calmly
Put your ID or passport, boarding pass and booking details in one fixed spot and pack your comfort items. Download the PassengerGuard app and one or two guided audio exercises offline, choose a seat you feel comfortable in, and look after your sleep and hydration. Everything sorted calmly means no stress on the day.
The day of: arrive relaxed
Eat something light, drink enough water and allow plenty of buffer — the TSA suggests arriving roughly 2 hours before domestic flights and 3 hours before international flights. That way you check in relaxed and go through security calmly. Before boarding, take a moment for a few slow breaths, with the app ready.
On board: settle in and relax
Fasten your seatbelt, get comfortable and adjust the air vent above you. Put on your headphones and start your calm audio exercise or feel-good playlist — it works offline in airplane mode too. Breathe out slowly; small bumps are completely normal: you have everything you need with you.

A few days before

These things are best sorted calmly at home. Every item you tick off in advance takes a little tension out of the day of the flight — and turns it into anticipation.

Get your documents ready

Keep your ID or passport, boarding pass and booking confirmation in one fixed spot, and download your digital ticket and the airline app. Note your flight number and departure time. When everything is in one place, you search for nothing on the day and stay relaxed.

Pack your comfort items

Pack what helps you feel good: comfortable clothing in layers, a neck pillow, chewing gum for ear pressure, a snack and a water bottle (filled after security). A familiar object — your favourite scarf or a photo — adds an extra good, secure feeling.

Download the app and preload offline content

Download the PassengerGuard app and one or two guided audio exercises in advance, while you have Wi-Fi. That way they are available offline in airplane mode and you have a calm voice to hand from takeoff to landing. Add a feel-good playlist offline — and you are well supplied.

Choose a calm seat

Over the wings the motion is steadiest, and the front is calmer than the back. Whether window, aisle or middle is purely a matter of comfort — simply pick whatever feels best for you. Our seat guide helps you find your calmest seat at your own pace.

Sleep well and stay hydrated

In the days before the flight, good sleep and enough water help you stay calmer — rested and well hydrated, everything feels lighter. Go easy on caffeine on the day, since it can amplify nervousness. That way you start fresh and relaxed.

The day of

Today is the day — and you are prepared. These small steps keep the day calm and unhurried.

Eat lightly and drink water

Eat something light before the flight rather than very heavy or nothing at all — a settled stomach helps you stay calm. Drink enough water across the day. Both keep your circulation and nerves steady and give you a good baseline feeling.

Arrive at the airport in good time

Allow plenty of buffer: the TSA suggests arriving roughly 2 hours before domestic flights and 3 hours before international flights (your airline gives the exact time). With that calm, you check in relaxed and go through security at ease — liquids in containers up to 100 ml in a clear bag speed that up further.

Take a breath before boarding

Find a calm spot at the gate and take a moment for a few deliberate breaths — exhale longer than you inhale, roughly four seconds in, six to eight seconds out. That calms the nervous system within a few breaths. You do not have to be first to board; take your time.

Keep the app ready

Open the PassengerGuard app at the gate and queue up your relief exercise, so on board you only need to tap start. Put on your headphones once you are seated. That way you always have your calm tool right to hand.

On board

Now it is simply about settling in and relaxing. Thanks to your preparation you have everything you need — these three things make it especially easy.

Belt on and get comfortable

Stow your carry-on, fasten your seatbelt and adjust the air vent above you. Lean back, loosen your shoulders and settle in. Staying seated with your belt fastened is the most effective precaution even during small bumps — and it brings a calm feeling along the way.

Breathe calmly

Your most important helper is always with you: your breath. Breathe out slowly and deliberately a few times — longer out than in. Small bumps now and then are completely normal and not a safety risk; just stay seated and keep breathing calmly. That way you stay calmly in control.

Headphones on, audio playing

Put on your headphones and start your guided audio exercise or feel-good playlist — you have both offline and they work in airplane mode. The calm voice guides you through breathing and settling down, lovely just for you, from takeoff to landing.

Frequently asked questions about preparing for your flight

The questions many people have before a flight — answered calmly and practically.

Prepared and relaxed in the air

You can train a relaxed relationship with flying using PassengerGuard: mental flight training based on cognitive-behavioural principles and guided relief, evaluated in a study by Ruhr University Bochum and usable offline in airplane mode too. Download the exercises in advance — then you always have your checklist and your calm with you.

Discover the App

Your Calm Pre-Flight Checklist: Prepared and Relaxed

How to prepare for a calm flight

A few days before: prepare calmly

The day of: arrive relaxed

On board: settle in and relax