11 Helpful Tips for Nervous Flyers - from a Fellow Anxious Flyer

Another hack for nervous flyers is to speak to the airline directly. Ahead of a trip to Barcelona in May 2022 - my first flight since 2019 - my partner alerted the airline about my being a nervous flyer. They informed me of the Sunflower Lanyard, a scheme designed to alert staff at airports or onboard of hidden disabilities such as severe anxiety. Given the panic attack they witnessed me having beforehand, they could tell that I was a nervous flyer and did everything they could to make the process smoother. Whether you have a more extreme reaction or struggle internally with flying, the Sunflower Lanyard scheme is helpful - plus, it exists in the UK and abroad.

Fear of flying can be linked to claustrophobia in some instances. Feeling comfortable, being able to move freely and getting up easily without feeling constricted can make all the difference in-flight. So, be sure to ask your travel consultant for their flight recommendations and assistance with booking seats that ensure maximum comfort onboard.

This might seem obvious, but on occasion, the pre-flight pint(s) might be a little too tempting to take the edge off the nerves. But realistically, you need to be taking care of yourself beforehand. In the days leading up to the flight, make sure you exercise regularly, eat healthily and stay hydrated as much as possible. This will give your body  a head start in ensuring your comfort on the flight.

Sometimes, the stress of flying can be because of creeping anxiety about missing the actual flight. With post-pandemic travel challenges such as staff shortages and delays at check-in, bag drop or security, the airport experience may not always be smooth. Additionally, airports can be intimidating places. As such, allow yourself plenty of time to overcome potential hurdles and enjoy a hassle-free experience. I personally aim for three hours before a longhaul flight, or two hours before a shorthaul flight. If it means browsing duty free for a while, so be it! At least it's less nerve-wracking than feeling rushed.

So, the idea of browsing duty-free isn’t ticking your boxes? What about relaxing in the lounge beforehand instead? If it’s included in your ticket already, then amazing! But if it’s not, book yourself into many of the options available worldwide. Lounge access can give you a relaxing and peaceful start to your trip, with many including food, drinks, showers and quiet rooms to chill out. Considering that airports can be on the pricey side when it comes to food, drinks and other amenities, lounge access can provide more value for money. Speak to your Flight Centre expert about lounge recommendations to suit your travel needs.

When I hit my mental panic button, drinking water helps me calm down. It regulates my breathing, curbs that dreaded "dry mouth, can’t swallow" sensation when I’m hyperventilating and provides comfort. My best tip is to have a refillable water bottle you can use whether you're airside or onboard - an absolute travel must-have! Plus, it's a handy way to combat the dinky cups of water they tend to serve onboard nowadays.

The role of the cabin crew is to maintain the safety and comfort of the passengers on board - and that includes you. Some 10% of people have a form of flight-related anxiety, and crew can see hundreds of people per day. They know how to keep a passenger calm when they are frightened, and everything unusual to you is normal for them. I’ve flown British Airways, Virgin Atlantic, Virgin Australia, Asiana, Ryanair, Easyjet and Wizzair since May 2022 and every single airline has had outstanding staff who have been able to make sure I’m doing okay, and willingly go that extra mile to ensure the comfort of a fearful flyer. I’ve also gotten several free bottles of water (and sometimes something a little bit stronger) which beats the dinky cups mentioned above.

With seatback in-flight entertainment or wifi, it can be easy to distract yourself. However, not every airline offers that option, particularly on short-haul flights. Fortunately, we’re in a time where you can download entertainment onto your mobile phone or tablet, from music and podcasts to TV shows and movies. Alternatively, bring a novel, magazine, or even a crossword book and enjoy. I have fond memories of flying with my mom, trying to figure out one crossword or the other!   

Check out Lovefly, a platform that offers help and complimentary materials such as podcasts and newsletters for nervous flyers. There’s even a Facebook community where people give each other support and advice. Alternatively, conduct a simple Google search for other options out there.

If all else fails, book yourself on a Fear of Flying course. Airlines like British Airways offer courses that include learning the technical side of flying. It ranges from how planes fly and what turbulence is, to learning more about a day in the life of a pilot and a talk from a psychologist who specialises in combating a fear of flying. The day typically ends with an experience flight where the team will help you apply everything you’ve learned during the day. It was the first time in 10 or so years that I hadn’t cried on a plane. Although not the cheapest option, my deciding factor was that enjoying travelling and not losing a day to complete mental exhaustion was priceless.

If you fly or have flown at any point while combating a fear of flying - well done! You have taken that first big step. Now it’s time for you to take the next step and keep going. You've got this - happy travelling!

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