Overcome fear of flying: 9 practical tips that really help

You're not the only one. A great many people feel tension at the idea of flying, from mild butterflies to real fear. The annoying thing is that this fear can stop you visiting beautiful places or seeing family. The good news: with the right preparation and a few practical techniques you can reduce fear of flying considerably. Below you'll find nine tips that help many travellers step aboard more calmly. If your fear runs deep, always consult a doctor or a specialised care provider.

Overcoming fear of flying starts with understanding what's happening

Fear of flying is often fed by the unfamiliar. When you know what the sounds and movements mean, everything feels less threatening. Turbulence, for example, feels intense but is completely normal for an aircraft, roughly like bumps in the road for a car. The retracting of the wheels, the changing engine setting and the tilting during take-off are all part of it too. The more you understand, the less your imagination runs wild.

Prepare your trip calmly

Stress on the day itself amplifies the fear. Calm preparation helps you sit relaxed at the gate instead of rushed.

• Pack your case a day ahead, so you don't have to worry about anything in the morning.
• Make sure you're at the airport in good time, rushing raises your heart rate needlessly.
• Have all your travel information ready clearly. A travel planner like Zuvy puts your flight, transfers and stay on a timeline, so you know exactly where you stand and your mind stays calmer.

Breathe your calm back

Your breathing is your most powerful tool during a flight. Under tension we breathe fast and shallow, which actually fuels the panic. So breathe consciously and slowly in through your nose, let your belly expand, and breathe out for even longer. Count, for example, four counts in and six counts out. Repeat this for a minute or two. This calm breathing signals to your body that there's no danger.

Distract your attention

Brooding feeds the fear, so give your mind something else to do. What helps differs per person, so experiment with what works for you.

• Download an exciting film, series or podcast in advance, so you're immersed straight away.
• Bring a book that really draws you into the story.
• Listen to calm music or a guided meditation.
• Talk to your neighbour or travel companion, a conversation gets you out of your head.

Avoid what stokes the tension

Some habits unintentionally make fear worse. Skip lots of coffee and energy drinks, because caffeine speeds up your heart rate and that can feel like panic. Alcohol is no good sedative either, it disrupts your sleep and can actually heighten the unrest. Instead, drink enough water and eat something light before departure, so your blood sugar stays stable.

Feel free to tell the crew how you feel

Cabin staff are trained and encounter this more often than you'd think. When boarding, just mention that you suffer from fear of flying. They'll then keep an eye on you, explain what's happening and reassure you at moments that get tense. You're really not the first to ask this, and it's a huge relief.

Build it up gently and be kind to yourself

Fear of flying rarely disappears all at once. See each flight as practice and be proud of every step you take, however small. For persistent fear there are special fear-of-flying courses, often led by pilots and psychologists, that really help many people forward. Be patient with yourself: every time you board anyway, you become a little stronger.