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If you’ve found yourself feeling uneasy about flying after hearing about the recent Air India crash in Ahmedabad, you’re not alone. It is a grave day for the country at large. And incidents like these can trigger anxiety, especially for those who already feel nervous in the air. Flight anxiety is far more common than people realise, and it’s nothing to be ashamed of. It’s okay to feel shaken.
According to Akansha Tayal, a Clinical Psychologist based out of Noida, “Aviophobia, or aerophobia, is quite common, with prevalence rates usually ranging between 10–35%, and averaging around 13%. Like any other phobia, this irrational, persistent, and intense fear often leads to significant discomfort. The fear is usually out of proportion to the actual stimulus the person is facing. Symptoms may include a variety of physical signs such as heart palpitations, sweating, trembling hands, and headaches. Emotional symptoms can include irritability and restlessness. Cognitive symptoms often involve increased negative thoughts about the anticipated outcomes, catastrophic ones usually, overthinking about the contingent process, which can often lead to avoidance of flying altogether in extreme cases. Naturally, in the current scenario, it can be extremely debilitating.”
The important thing is knowing that there are gentle, effective ways to regain your sense of calm and control when you travel. Whether you’re flying soon or just thinking about booking a trip, here’s how you can take care of yourself, mind and body when the fear of flying creeps in.

Professional Therapy

Psychologist Tayal suggests addressing the issue directly. “Clinically, having a psychologist guide you through psychotherapy plays a significant role in long-term prevention of, or relapse from, flight-related anxiety. Commonly used modalities include Cognitive Behavioural Therapy (CBT) to counter irrational thoughts and fears. For behavioural avoidance, techniques such as graded exposure therapy, EMDR (Eye Movement Desensitisation and Reprocessing), and the newer Virtual Reality Therapy are also effective,” she says. You can use the following steps as recommended by her:

• Using relaxation techniques such as deep breathing and cued breathing exercises.
• Using grounding techniques that focus on connecting the individual to present reality through the five senses.
• Speaking with airline staff can sometimes help ease anxiety.
• Practising mindfulness techniques to enhance present-moment awareness.
• Using progressive muscle relaxation to reduce physical tension in the body.
• Lastly, if there is an underlying cause of the anxiety beyond the fear of flying, it should be addressed with the help of a psychiatrist and proper treatment.

Accept The Fear But Don’t Feed It

Trying to completely suppress your fear can make it worse. Instead, acknowledge it. Say to yourself, “I’m anxious, and that’s okay.” Then move your attention to grounding techniques or shift focus to something around you. Fear is a feeling, not a fact.

Use Breathing Techniques To Stay Grounded

Simple breathing exercises can have a huge impact on in-flight anxiety. Try the 4-7-8 technique:\

• Inhale through your nose for 4 seconds
• Hold your breath for 7 seconds
• Exhale slowly through your mouth for 8 seconds
• Repeat for a few cycles to calm your nervous system.

Avoid Doomscrolling Before Boarding

Before you fly, resist reading crash reports or alarming news about aviation. Your brain is already on high alert; consuming fear-based content will only spike your anxiety further. Instead, download a relaxing playlist, audiobook, or calming app (like Calm or Headspace) to keep your mind distracted and soothed.

Pick A Seat That Helps You Feel Secure

If you feel safer when you can see the crew, choose a seat near the front. Prefer turbulence-free travel? Pick a seat over the wings, where the ride tends to be more stable. Window seats are great if you find the view relaxing; aisle seats are better if you get claustrophobic or need bathroom breaks to reset.

Let The Cabin Crew Know

There’s no shame in informing a flight attendant that you're a nervous flyer. They’re trained to help anxious passengers and can check on you mid-flight or even explain noises or sensations that might otherwise cause concern.

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