Flying can be a source of anxiety for many, according to the estimates from ABC Health & Wellbeing close to 40% of individuals worldwide experiencing some level of fear when airborne.

To help nervous flyers cope during long flights, here are five practical tips:

Fight fear with knowledge:
Learning about aviation can make flying less scary. When you understand how airplanes work and know about safety rules, it can calm your nerves when the plane takes off or encounters turbulence.

Practice breathing exercises:

Nervous flyers often have trouble breathing, which can make their panic worse. Following techniques from the National Health Service can help them manage stress and control their breathing, which can calm their anxiety.

Refocus attention:

Engaging in activities like reading, listening to music, or watching in-flight entertainment can divert attention from anxious thoughts. Distractions, even minor ones, can provide relief during challenging moments of the flight.

Strike up conversations:

Talking to other passengers or flight attendants can help reduce stress and make you feel more secure. Sharing worries about airplane safety with the professionals on board can calm your nerves and give you reassurance.

Stay hydrated:

It’s important to steer clear of alcohol and caffeinated drinks because they can make anxiety and dehydration worse. Instead, staying hydrated by drinking lots of water before and during the flight can help reduce stress and keep you relaxed until the plane lands.

By implementing these strategies, nervous flyers can navigate long flights with greater ease and comfort, and a more positive travel experience overall.