How to deal with & overcome turbulence anxiety
Have you ever wondered how to get over fear of turbulence? Read more to find out how.
Do you get nervous during turbulence when flying? It can be quite unsettling, especially if you’re not used to it. Feeling nervous during turbulence is completely normal and experienced by many travellers. Some people find it thrilling, while others feel anxious.
How do you usually cope with those sudden bumps and shakes? Does it affect your comfort during flights? It’s common for some people to feel scared when turbulence hits, especially if they are already anxious about flying.
Knowing how to get over turbulence anxiety can be the difference between a relaxed, enjoyable flight and an unpleasant white-knuckle ride full of turbulence anxiety. Many travellers worry about turbulence and feel worried before or during flights, but understanding and managing this worry can make flying much more comfortable.
What is fear of turbulence?
The fear of turbulence, often referred to as aerophobia or aviophobia, is a common anxiety among passengers during flights.
Turbulence occurs due to irregular air currents causing an aircraft to experience sudden, unpredictable movements. Passengers often encounter turbulence as a routine part of flying, and these encounters are generally safe and not a threat to the aircraft.
While turbulence is generally harmless and poses little risk to the safety of the flight, the sensation of the plane shaking can be deeply unsettling for many. Encountering turbulence can heighten anxiety, as passengers may become more aware of their surroundings and bodily sensations during these moments.
This fear stems from a lack of control and understanding of what turbulence actually entails. In reality, turbulence is often expected and is considered a normal part of the flying experience.
For some, the unexpected jolts and dips trigger a fear response, imagining worst-case scenarios. The fear of losing control is a common reaction during turbulence. Passengers may also imagine unlikely events, even though these scenarios are extremely rare.
The enclosed space of an aircraft, coupled with the inability to see the cause of the turbulence, exacerbates the feeling of vulnerability. However, it is important to remember that the likelihood of a plane crash due to turbulence is extremely low.
Physiologically, turbulence can cause symptoms such as sweating, increased heart rate, and shortness of breath, which are typical of anxiety.
Psychologically, it can lead to a heightened sense of dread and panic. Passengers might grip their armrests, close their eyes, or engage in repetitive comforting behaviours to manage their fear.
Does turbulence scare pilots and flight attendants
Understanding that pilots are well-trained to handle turbulence and that modern aircraft are designed to withstand it can help mitigate this fear. The structural integrity of the airplane ensures that it is built to endure even severe turbulence, making it a safe environment for passengers.
Flight attendants, due to their extensive training and experience, do not get scared by turbulence. The pilot also plays a key role in managing turbulence, using their expertise to navigate safely and keep everyone informed.
They understand that turbulence is a normal part of flying and poses minimal risk to the aircraft. Millions of people have flown safely through turbulence, which demonstrates the reliability and safety of air travel.
Their training equips them to remain calm and focused, ensuring the safety and comfort of passengers during turbulent conditions. Learning more about how airplanes fly and the procedures in place can help reduce anxiety for nervous travelers.
You’ll notice that often the flight attendants continue with their duties as normal, walking around the cabin during turbulence. They are also trained to assist passengers who experience flight anxiety, offering reassurance and support.
On occasions, during severe turbulence they would not experience fear but efficiently remain vigilant and take necessary precautions, such as securing the cabin, stowing away food trays and drinks, and ensuring passengers are safely seated with seatbelts fastened. If you are a fearful flyer, knowing that the crew is prepared and calm can be especially reassuring.
This has nothing to do with the aeroplane being in danger – it just prevents passengers from being hurt by spillages or objects falling on them.
Flight attendants are trained to recognise different types of turbulence and respond appropriately. Their calm demeanour and professional handling of such situations help maintain a sense of normalcy and safety on board.
While turbulence is a routine aspect of their job, their primary concern is always the well-being of the passengers and the smooth operation of the flight.
Therefore, their confidence and preparedness play a crucial role in managing any in-flight turbulence effectively. Each single flight is managed with the utmost care and safety, providing reassurance to all passengers.
Pre-Flight Preparation
Pre-flight preparation is a powerful way to manage turbulence anxiety and set yourself up for a calm, enjoyable flight. Before you even step onto the plane, taking a few simple steps can make a world of difference in how you perceive turbulence and handle any bumpy ride.
Start by educating yourself about turbulence and air travel. Understanding that turbulence, whether it’s moderate turbulence or even severe turbulence, is a normal part of flying can help ease your worries. Planes are engineered to handle turbulent conditions, and flight crews, including pilots and flight attendants, are highly trained to keep everyone safe and comfortable. Knowing that flight attendants remain calm and focused during rough air can be reassuring, as their main priority is your safety, not reacting to turbulence itself.
To help your body stay calm, practice deep breathing exercises before your actual flight. Taking slow, deep breaths activates your parasympathetic nervous system, which helps counteract the fight or flight response that often comes with turbulence anxiety. Meditation, mindfulness, or simply focusing on your breath can help you feel grounded and in control. Creating a calming playlist or listening to soothing nature sounds can also help you relax and set a positive tone for your journey.
Making practical choices can also reduce anxiety. Opt for a window seat if you find that seeing the wings and the sky helps you feel more in control. Avoid caffeine and alcohol before and during your flight, as these can heighten anxiety and make it harder to stay calm. Instead, stay hydrated with water and bring along snacks that make you feel comfortable.
Learning about clear air turbulence, the jet stream, and how pilots expect turbulence on certain routes can help you feel more informed and less surprised by bumpy flights. Exposure therapy, gradually exposing yourself to the idea of flying, perhaps by watching movies about airplanes or talking to other travellers who have overcome their own fears, can also be a helpful way to build confidence.
Reading articles by travel writers, pilots, or reputable sources like the Wall Street Journal can provide valuable insights and real-life tips for overcoming turbulence anxiety. The more you know about how airplanes work and how rare dangerous situations are, the easier it becomes to enjoy flying and let go of worst case scenarios.
Ultimately, the key to overcoming turbulence anxiety is to be informed, prepared, and calm. With the right mindset and a few practical strategies, you can reduce your anxiety, expect turbulence as a normal part of air travel, and even start to enjoy the ride. So, take a deep breath, focus on the present moment, and remember: flying is totally safe, and you have all the tools you need to overcome your fears and have a smooth, enjoyable flight.
How to deal with turbulence anxiety
By understanding the facts about it you will find yourself overcoming the fear of turbulence and enjoy flying even in the event of severe turbulence.
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Knowing how to not be scared of turbulence is key
Dealing with turbulence anxiety involves a combination of mental preparation, practical strategies, and understanding the nature of turbulence.
Here are some tips on how to overcome fear of flying turbulence.
Firstly, educating yourself about turbulence can significantly reduce anxiety.
Knowing that turbulence is a normal and safe part of flying, and that pilots and aircraft are well-equipped to handle it, can provide reassurance.
Some people find it useful to practice relaxation techniques such as deep breathing, meditation, or visualisation.
These methods can help manage anxiety symptoms like increased heart rate and sweating. Some passengers may also experience motion sickness during turbulence, so consider remedies if you are prone to it. During the flight, focus on steady, deep breaths to maintain calmness. Using ground-based grounding techniques, such as focusing on your senses or physical sensations, can also help reduce anxiety.
Enjoying entertainment such as watching movies, reading, or listening to music helps keep your focus of turbulence. Watching movies is a great way to distract yourself and make the flight more enjoyable.
More importantly, if you can positively think about turbulence, rather than try to ignore it, it really does help remove fear of air turbulence.
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Making yourself comfortable with a travel pillow or a cozy blanket
It can create a sense of security and it can also be a good idea to inform the flight attendants about your anxiety – they will be sure to provide you with extra reassurance and support, and you may well get spoilt a bit by them too. You can also use the tray table as a grounding object to help anchor yourself during moments of anxiety.
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Cognitive-behavioural techniques
Such as challenging negative thoughts and replacing them with positive affirmations, can alter the way you perceive turbulence.
Remind yourself that turbulence is temporary and that the aircraft is built to withstand it. The seatbelt sign is turned on during turbulence to keep everyone safe, so always buckle up when it appears.
Airlines like British Airways also provide courses to help passengers overcome their fear of flying. Anxiety can be particularly strong during take off, so practicing relaxation techniques at this stage can help you manage your nerves.
Programmes such as the brilliant Allen Carr’s Easyway to Enjoy Flying include some fabulous practical tips as well as furnishing you with all the facts and techniques that you require to not only tolerate turbulence during flights, but to enjoy it. Learning more about take offs and understanding that they are a normal and safe part of flying can also help reduce anxiety.
Ultimately, recognising that turbulence is a routine aspect of air travel that presents little danger can significantly alleviate turbulence anxiety, leading to a comfortable and stress free flying experience. The landing phase is also very safe, and knowing this can help you feel more at ease as the plane approaches your destination. Visualising a safe land at your destination can further reassure you. Planning for your trip in advance can also help reduce anxiety and make your travel experience smoother. Remember that extreme turbulence is very rare and almost never dangerous, so you can feel confident and secure during your flight.
If you looking for more information, check out our article on how to get over fear of flying and is there a cure for the fear of flying?
