Here at Flourish Psychology, we work with a lot of individuals that find themselves in a position to travel often. Whether it’s for work or for pleasure, many of our patients live lives where travel is either:
- Necessary for their work.
- A luxury that they want to enjoy.
Yet many people experience “aerophobia,” more commonly called a “fear of flying.” For some people it is minor, affecting their desire to fly but not preventing them from doing so. For others, it is severe, making it almost impossible – if not completely impossible – to go onto a plane.
Flying is the safest mode of travel we have. Yet, many people experience fear that affects not only whether or not they can fly, but their ability to control their stress before, during, and after. Even mild anxiety can have a significant impact, because if you feel fear getting onto a plane, chances are you are not feeling ready for your vacation when you get off.
The fear is real, and it often develops gradually – shaped by past experiences, physical responses, and the mind’s interpretation of unfamiliar situations.
Therapy is one of the most effective ways to address this fear. A therapist helps you understand how the fear took hold, why it continues, and what steps can slowly reduce its impact on daily life. Treatment is not about forcing you onto a plane, but rather it is about building the internal tools that make the experience less overwhelming and more predictable.
If you need help to address a fear of flying, please reach out to Flourish Psychology, today.
Why Fear of Flying Develops
A fear of flying affects people in many different ways. Some individuals feel mild discomfort during takeoff or turbulence. Others experience significant distress days or weeks before a flight is scheduled. For a smaller group, the fear becomes so strong that they avoid air travel entirely, even when opportunities, obligations, or personal goals require it.
There is no wrong time to seek help. But that help starts with an understanding of the situation.
A fear of flying does not have a single cause. It often starts with a combination of personal history, stress sensitivity, and the way the brain processes sensations that feel out of your control. Even when someone intellectually understands that aviation is extremely safe, their body continues to respond as if danger is imminent.
Several factors contribute to this pattern:
- Learned associations from anxious caregivers during childhood.
- Early flights that included unexpected turbulence or loud mechanical sounds.
- Exposure to news stories or media that exaggerate the frequency of aviation accidents.
- Physical discomfort from tight spaces, pressure changes, or restricted movement.
- Difficulty managing anxiety when normal coping outlets – fresh air, walking away, or changing environments – are unavailable.
- Past panic attacks or distressing moments in unfamiliar environments that create lasting emotional memory.
- Extensive fear of death and the idea of a loss of control over that death.
These experiences gradually shape how the brain interprets flying, turning normal sensations into cues for fear or alarm.
How Therapy Helps You Understand the Fear
A therapist begins by helping you map out the specific parts of flying that trigger anxiety. For some people, the fear arises from loss of control. For others, it is related to turbulence, takeoff sensations, altitude, confined spaces, or even the anticipation leading up to the trip. For many, it is a combination of several factors.
Therapists break down the experience into manageable components, making it easier to understand which elements are creating the strongest emotional response.
This process typically includes:
- Exploring the history of the fear and identifying patterns.
- Understanding how the nervous system responds during flights.
- Differentiating between realistic concerns and anxiety-driven predictions.
- Clarifying which sensations are misinterpreted as threats.
Gaining clarity is often the first step toward reducing the intensity of the fear, so that you know what to target and what to work with your therapist to address.
Psychoeducation: Learning How Planes and Flights Actually Work
Once you understand how it develops, you can then work on knowledge. We call this “Psychoeducation.” It is *extremely* effective as a part of the treatment process for plane related anxiety.
To do this, we talk about how a plane works, and then talk about your feelings as you think about these things. This may include discussions about:
- How aircraft are engineered to withstand turbulence, lightning, and extreme conditions.
- Why mechanical sounds change throughout the flight and what each sound typically represents.
- How pilots train for unexpected scenarios and why common concerns (such as single-engine capability) are manageable.
- Why turbulence feels alarming but is not structurally dangerous to the aircraft.
- The technology on board to prevent crashes and danger.
When the unknown becomes familiar, the nervous system has fewer opportunities to react as if a threat is present.
Developing Practical Coping Strategies for the Flight Environment
A key part of therapy involves creating realistic strategies for managing anxiety in environments where escape is limited. Because you cannot step out of the situation once the plane is in the air, the goal is to build a toolkit of skills that you can rely on throughout each stage of the process.
These strategies may include:
- Controlled breathing and grounding exercises designed for enclosed spaces.
- Techniques to redirect attention using sensory cues, sound, or structured tasks.
- Planning predictable activities for each phase of the flight, such as listening to familiar audio during takeoff or using visual focus points during turbulence.
- Identifying early signs of rising anxiety and practicing interventions to prevent escalation.
Therapists also help you prepare for the broader process – packing, traveling to the airport, and waiting at the gate – because anticipatory anxiety often begins well before boarding.
Gradual Exposure and Rebuilding Tolerance
Fear of flying functions much like a phobia. Avoidance strengthens it, and slow, supported exposure helps weaken it. Therapists design exposure plans that match your comfort level and focus on manageable steps rather than forcing sudden change.
Exposure may involve:
- Imagining the physical sensations of the flight until the associated anxiety decreases.
- Watching aviation videos or listening to recordings of common flight sounds.
- Practicing small exposures near airports or inside grounded aircraft when possible.
- Taking short flights once earlier steps feel tolerable.
The goal is not to eliminate fear immediately. It is to give your nervous system repeated experiences that contradict the belief that flying is dangerous. Over time, your mind begins to react more accurately, with reduced alarm.
Addressing General Anxiety That Influences Flight-Related Fear
Many individuals with a fear of flying also experience broader patterns of anxiety, even if mild. Worries about health, control, or unfamiliar environments may appear in other areas of life and become amplified during flights. Part of therapy involves strengthening overall stress-management skills so that anxiety remains more stable regardless of the situation.
Improvements in baseline anxiety – better sleep, regulated breathing, healthier stress responses – often lead to significant improvements in flight tolerance.
Why Working With a Therapist Matters
A therapist provides structure, accountability, and evidence-based tools. They help you understand the fear from multiple angles – physiological, cognitive, and emotional – so that you are not battling it alone or relying on willpower during the flight.
A therapist also helps you:
- Break down fears that feel vague or overwhelming.
- Practice coping skills in a controlled, supportive environment.
- Reinterpret sensations that previously triggered panic.
- Build confidence through repetition and realistic preparation.
- Develop a plan tailored to your needs, your history, and your anxiety patterns.
Most importantly, therapy offers a space where you can talk openly about fears that may feel embarrassing or irrational. The process creates a foundation for long-term improvement rather than short-term reassurance.
Taking the First Step Toward More Comfortable Travel
A fear of flying does not have to prevent you from traveling, visiting family, or experiencing new places. With structured therapeutic support, gradual exposure, and tools designed to regulate your nervous system, the experience of flying can shift from overwhelming to manageable.
Progress takes time, but it is achievable. Working with a therapist gives you a clear path toward reducing distress, rebuilding confidence, and preparing for flights in a way that feels grounded rather than reactive. If you are ready to begin addressing your fear, reaching out for support is a meaningful first step. Contact Flourish Psychology today to get started.