From The Flying Psychotherapist: For All My Nervous Flyers

Suhadee Henriquez
May 9
2 min read

I know that after hearing about the recent events at Newark Airport, some of you might feel a surge of anxiety about flying. Let me remind you:

Air travel is still the safest mode of transportation.
Pilots, crew, and ground teams are trained to handle every scenario.
Your anxiety doesn’t mean danger — it just means you care about your safety.

But I also know that logic isn’t always enough to quiet the mind. So here are some concrete strategies you can use before your trip and during your flight to manage flying anxiety:

Before Your Flight:

Prepare Your Mindset: Tell yourself “I’m choosing to fly because it’s safe and it gets me where I want to go.”
Practice Visual Rehearsal: Imagine yourself calmly boarding, taking off, and landing. Mentally rehearse a smooth, peaceful experience.
Pack Distractions: Bring music, a good book, a puzzle, or download a favorite show. Having something to do helps anchor you.
Breathe Deeply Before Boarding: Try the 4-7-8 breath (inhale for 4, hold for 7, exhale for 8) to calm your nervous system.

While You’re In the Air:

Ground Yourself in the Present: Place your feet flat on the floor, feel the seat supporting your body, and gently press your hands together.
Talk Kindly to Yourself: Instead of “What if something goes wrong?” try “Planes are designed for this. The crew is trained for this. I am safe.”
Label the Sensation, Not the Story: “My heart is racing because I’m anxious, not because I’m in danger.”
Use Distraction Intentionally: Watch a movie, listen to a calming playlist, or engage in a light conversation with a seatmate or flight attendant.