Fear of flying? You’re not alone. Experts share their best tips for flight anxiety.

Recent tragic plane accidents have heightened aviation anxiety nationwide. These incidents can be especially difficult for the more than 25 million Americans who experience a fear of flying. Even seasoned flyers are feeling extra jittery these days.

“Almost every person has had some thought of, ‘Oh, my plane is delayed. I hope everything’s safe and fine,‘” Dr. Gail Saltz, clinical associate professor of psychiatry at Weill Cornell Medical College, told CNN. But some people can’t let go of that fear. “They don’t like the thought, but it sticks in their mind, and they can’t really get it out.”

Credit: HYOSUB SHIN / AJC

Credit: HYOSUB SHIN / AJC

If you can relate, there’s good news: Flying is incredibly safe. The odds of dying in a car crash are 1 in 93, while the chance of dying in a plane crash is just 1 in 11 million, WGK Law reported.

If flight anxiety is weighing on you, here are expert-backed strategies highlighted in Women’s Health to help you stay calm in the air:

Get to know your plane: Understanding the basics of how airplanes work and the principles of flight safety can really help ease anxiety. You might even discover while turbulence may be uncomfortable and shaky, it’s very rarely dangerous. From 2009 to 2023, the Federal Aviation Administration reported 37 passengers and 146 crew members suffered serious injuries due to turbulence. The best way to prevent injuries from turbulence is to keep your seat belt buckled at all times — because turbulence can occur even when the sky appears to be clear, according to the FAA.

Control your breathing: Deep breathing exercises can regulate your nervous system. Try inhaling for four seconds and exhaling for six to calm your body’s stress response.

Create a calming environment: Noise-canceling headphones, soothing playlists or meditation apps like Headspace can help shift your focus and promote relaxation.

Communicate: Don’t be afraid to tell a flight attendant you feel anxious. “Flight attendants know that people have anxieties,” Dr. Kimberly Fishbach of NY Health Hypnosis and Integrative Therapy told the magazine. “I think a lot of people feel very alone in the experience, when in actuality, there’s 20 million people who are also experiencing the same thing.”

Planning your 2025 or 2026 travels? Focus on what you can control — pay attention to the safety demonstration and practice these techniques before your flight.

With the right mindset and tools, flying can be a fun and exciting experience.

Find more stories like this one on our Pulse Facebook page.