Let’s be honest. The airline industry hasn’t had its best months concerning safety since the start of 2025.
Plane crashes and close calls aren’t the kind of news that air travelers want to hear.
All this negative news has increased the fear of flying. Known as aviophobia or flight anxiety, it is a common experience for many adults, especially following recent air travel accidents that can heighten fears about flight safety.
While these incidents are tragic, air travel remains one of the safest modes of transportation.
In December 2024, USA Facts reported that according to U.S. Transportation data, in 2022, the fatality rate for those traveling by air was 0.03 per 100 million miles traveled. That comes down to less than one in a million.
Symptoms of Flight Anxiety
According to Stacy Thiry, a Florida licensed mental health counselor at Grow Therapy, “Flight anxiety can manifest in various ways from mild unease to intense panic attacks. Common triggers include the fear of heights, claustrophobia, concerns about turbulence, or the lack of control during the flight.”She added that several factors contribute to flight anxiety, including:
Lack of control: Unlike with cars, where we’re literally in the driver’s seat, flying places us in the hands of pilots and technology, leading to feelings of helplessness.
Media exposure: Aviation accidents, though rare, receive extensive media coverage, amplifying our perception of their frequency and danger. High-profile aviation incidents can intensify existing fears or even spark new anxieties. The vivid imagery and stories associated with such events make them linger in our minds, overshadowing the fact that air travel remains exceptionally safe.
Coping and Calming Strategies
Managing flight anxiety should begin before a passenger boards a plane and includes both pre-flight preparation and in-flight techniques.Thiry suggests travelers educate themselves about aviation safety including the mechanics of flying, the rigorous safety standards and the rarity of aviation accidents. This can help demystify the experience and alleviate fears. She also advises avoiding crash-related news or documentaries that only create unnecessary anxiety.
Dr. Michael Pettinelli, PhD and licensed clinical social worker, and owner of The Resilient Force Project, says that many travelers experiencing flight anxiety do so because the “brain tends to create worst-case scenarios.”
He has recommended his clients use a simple “5-4-3-2-1” technique to combat anxiety on the flight. This helps ground passengers in the moment by engaging the senses and identifying five things they can see, four they can touch, three they can hear, two they can smell, and one they can taste, like a piece of chocolate.
He is also a proponent of box breathing which can even be practiced pre-flight. The rhythmic diaphragmatic breathing technique includes alternating four breaths in from the nose with four exhalations through the mouth. This technique provides a powerful enemy of anxiety because it slows the heart rate and sends the brain a signal that there is no threat and everything is OK.
- Focus on the present. Stay engaged with books, movies, or puzzles. Listening to soothing music on your headphones can take you to a place of comfort and create positive memories.
- Avoid caffeine before your flight or in flight as it increases heart rate and anxiety.
- Avoid ordering that alcoholic beverage. As tempting as it might be, alcohol affects the levels of serotonin and other chemicals in the brain and can actually worsen anxiety symptoms.
Kids and Flight Anxiety
Adults aren’t the only ones up on current events. Talking to children about tragic events like airline accidents may feel overwhelming for parents. According to Thiry, “The key is to be honest, reassuring, and open to their emotions.”Here are ways she suggests approaching the conversation:
Start with what they know. Ask, “Have you heard about the plane crash?” or “How are you feeling about what happened?” This helps you understand what they’ve already heard and what’s on their mind.
Keep explanations simple and age-appropriate. For young kids, you might say, “A plane had an accident, and some people got hurt. It’s very sad, but a lot of people are helping the families right now.” Older kids might want more details, so focus on facts without overwhelming them.
Give them a sense of control. When the world feels scary, little choices—like picking out their clothes or choosing a bedtime story—can help kids feel safer.
Reassure them that flying is still safe. It’s normal for kids to worry, especially if a parent travels for work. Remind them that plane crashes are very rare, and pilots, mechanics, and air traffic controllers work hard together to keep flights safe.
Let them express their feelings. Kids might feel scared, sad or even confused. Let them know whatever they’re feeling is OK. You can say, “It makes sense that this feels scary. I’m here if you want to talk about it.”
“At the end of the day,” said Thiry, “kids just want to feel safe and heard. By keeping the conversation open, reassuring them, and focusing on what’s in their control, we can help them process scary news in a healthy way.”
For adults, it’s good to remember that flight anxiety is real and overcoming it might be a gradual process. However, by using these strategies, it’s possible to manage and even overcome the fear of flying.
