Turbulence anxiety: 10 mindful ways to stay calm during a flight
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, MBA
We’ve all been there. You’re on a flight, and suddenly, the plane drops. Your stomach leaves your body, your hands grip the armrest, and your mind jumps into worst-case scenario thinking.
Most of the time, you’re not in any danger, but anxiety around turbulence on a plane is very common. In fact, up to 40% of people have a fear of flying, and for many, it’s the wobbly turbulence that does it. Sure, a part of us knows that flying through bumpy skies is totally safe, but our overactive minds and nervous systems don’t always get the memo.
Luckily, there are practical ways to keep this anxiety from taking over your travels. Let’s fasten our seatbelts and get grounded (even when we’re flying through the air).
What is turbulence anxiety?
Turbulence anxiety is the sense of dread or panic you get every time your flight gets shaky. It might even give you a pit in your stomach to simply think of turbulence.
For many people, this anxiety can even start days or weeks before their flight. Someone with turbulence anxiety might obsessively check the forecast or regularly lie awake at night wondering if their trip is really necessary.
If these scenarios sound familiar, know there’s nothing wrong with you. You’re not weak or irrational — your body and mind are just trying to protect you from a perceived threat. Turbulence mimics the sensation of falling or losing control, and these are two things our brains are hardwired to panic about.
7 ways to prepare for turbulence before your flight
Turbulence anxiety before you board a flight can be frustrating. Especially if you’re heading out on a vacation you’ve been looking forward to. It can be a strange mixture of emotions, excitedly packing a bag while simultaneously dreading your mode of transportation.
If you’re having pre-flight jitters, there is a silver lining: You have the most control over your nervous system while still on the ground. So it helps to use that time to mentally prepare for a smoother ride, and prep the tools you’ll need if turbulence hits. Here’s how.
1. Normalize turbulence in your mind
Not to repeat ourselves, but it's important to remember (and believe) that turbulence is very normal. Pilots train for and expect it, and the plane is built to withstand it.
Pilots may chat about “light chop” the same way we talk about an overcast day. And if you ever ask a pilot how they feel about turbulence, they’ll probably tell you they don’t like it, only because their coffee might spill.
Simply put, turbulence is not an in-flight emergency, and flying through rough air is no different than sailing through choppy water. The more you normalize the idea of turbulence, the more your nervous system can relax. (Here are 10 other ways to stay calm under pressure.)
Try this: Watch a few pilot Q&A videos on YouTube. Hearing a calm, seasoned pilot talk about how common turbulence might help do wonders for you and your nerves.
2. Be selective when you pick your seat
Specific seats may feel less turbulence. If you want a less bumpy ride, pick a seat over the wings or in the front of the plane. That’s usually where the ride is smoothest.
Try this: Avoid the back row if you don’t like turbulence, as this is where things tend to feel bumpier. Also, choose a window seat if you feel safer being able to look at what’s happening.
3. Skip the caffeine and alcohol
If you’re already tense, caffeine and alcohol can mess with your nerves. They can make your heart race faster and cause your anxiety to spike. Instead, hydrate regularly while you fly.
Try this: Bring a refillable water bottle. Keep it empty as you go through security and then fill it at the gate.
4. Create a soothing pre-flight ritual
A small pre-flight ritual can ground you before takeoff and remind you that you’ve done this before. You could listen to the same calming playlist each time you fly or use an essential oil like lavender or peppermint.
Try this: Text a friend who knows you worry before your flight and ask them to check in after landing.
💙 Settle your nervous system before and during your trip by listening to our Calming Flight Anxiety series with Tamara Levitt.
5. Download feel-good distractions on your phone
Take time to download your favorite phone distractions in advance. The night before, put podcasts, TV shows, movies, playlists, and mindfulness meditations on your phone.
Try this: Choose content that makes you feel relaxed and gives your brain something to focus on. Leave the stressful TV shows and movies for when you’re back on solid footing.
💙 Download a short breathing practice like Breathe into Relaxation with Jay Shetty to help you get through those mid-flight bumps.
6. Bring a “calm-down kit” in your carry-on
Knowing you have some objects to calm you down mid-flight helps you feel less anxious. Fill a small pouch with things that soothe you.
Bringing a grounding or comforting object like a smooth stone or fidget ring, even a small teddy bear, soft blanket, or stress ball, can help when anxiety hits. Some people also like to wear compression socks as gentle pressure may relax your nervous system.
Try this: Try bringing chewing gum for when you start to feel anxious. It can help regulate your breath and level out any pressure in your ears. Plus, it gives your mouth something to do, which might distract your brain.
7. Visualize your success
Our brains don’t always know the difference between experiencing and visualizing, so fill it with positive images before you head to the airport.
Try this: Picture your whole travel day going well. Visualize yourself boarding calmly and finding your seat. Then picture a little bump here or there, but you handle it in a relaxed way. After this, watch yourself land, pick up your bag, and get off the plane safely. Keep the scene on repeat in the days leading up to your trip. (You can also check out eight more visualization meditations here.)
How to handle turbulence anxiety: 10 mindful tips to help you stay calm
If you’re already on the plane and that dreaded turbulence starts happening, take a deep breath. Then gently take some small actions to help your body believe it’s safe. Sure, this is much easier said than done, but it’s doable.
Here are 10 ways to interrupt your anxiety mid-flight and help you stay calm.
1. Name what’s happening without catastrophizing
Instead of spiraling into worst-case scenarios, try narrating what’s actually happening. Tell yourself something like, “The plane is bumpy. This is turbulence, and turbulence is very normal.”
This is redirection, and it reminds you that there’s another way to look at what’s happening.
(Here are 10 ways to stop spiraling and manage negative thinking.)
2. Practice the 5–4–3–2–1 grounding technique
Turbulence can pull you out of your body, but the 5-4-3-2-1 grounding technique can bring you back.
Try this method by naming:
5 things you can see, like your tray table or the clouds
4 things you can touch, like your armrest and your phone
3 things you can hear, like a baby crying, and the ding of the seatbelt light
2 things you can smell, like coffee and your soothing essential oil
1 thing you can taste, like gum or a mint
3. Breathe like you mean it
Many times when you panic, your breathing gets shallow and fast. To bring it back to normal, slow it down by inhaling for four, holding for four, and then exhaling for six.
If you don't like counting, just breathe out a little longer than you breathe in. This helps activate your parasympathetic nervous system, which helps to calm you down. (Explore 10 more breathing exercises you can use on the plane.)
4. Use physical grounding
Turbulence anxiety can make you feel like you’re out of control. So, counter this by grounding yourself. Try doing the following:
Press your feet into the carpet
Press your palms into the armrests
Wiggle your toes
Clench and release your fists
These little moves can signal to your brain that you’re present and okay.
5. Bring on the (good) pressure
Your nervous system can be soothed by steady and gentle pressure. To help you relax during the flight, try:
Pressing your hand over your heart
Crossing your arms and giving yourself a hug
Pressing your knees together and your feet into the floor
Using a sweatshirt against your chest or lap as a comforting “anchor”
6. Distract with intention
Sometimes distraction can be the best thing for you. To keep your mind off the turbulence, try:
Watching you’re favorite comedy you’ve already seen 100 times
Playing a consuming game on your phone
Reading a light novel that takes you to another place
Listening to an audiobook or podcast you love
Journaling stream-of-consciousness-style to get out all your worried thoughts
7. Repeat a calming mantra
A calming phrase can ground you and bring you back to the here and now. Say a silent mantra with every breath.
Here are some you could try:
“This will pass.”
“I am safe right now.”
“Turbulence is temporary.”
“I’ve survived hard things before — I will survive this too.”
8. Visualize your “safe place”
Close your eyes and picture a place where you feel completely relaxed. You could imagine a beach, a cabin, or your childhood home. Fill the place with sights, sounds, and smells as you visualize it.
This exercise can help regulate your nerves and give your mind a soft place to land.
9. Normalize your reaction
Instead of beating yourself up for being afraid, say to yourself: “This is normal. Flying is strange, and turbulence is jarring. I’m allowed to be scared and okay at the same time.” Self-compassion helps defuse panic.
Also, don’t stay quiet if you need support. It’s totally okay to tell a travel companion, your seatmate, or a flight attendant that you’re feeling nervous. Many other travelers also feel this way, and flight attendants are usually happy to do what they can to make your flight more comfortable. Ask for help when you need it, and you’ll probably feel better just for speaking up.
10. Ride the wave, don’t fight it
Sometimes, the calmest thing you can do is surrender. This doesn’t mean letting yourself be consumed by fear, but trusting in the process. Right now, you’re not in control, and that’s uncomfortable. But tell yourself that you’re being flown by a pro who has done this many, many times.
As the turbulence happens, let the bumps come and go like waves. Then repeat to yourself, “This is part of the ride. It’s bumpy, but I’m okay.” Imagine the plane riding the waves in the air like a boat rides waves in the ocean. Or imagine you’re in your favorite action movie, rollercoaster, or thrill ride. Whatever you need to do to get through your flight mindfully is okay.
Turbulence anxiety FAQs
What’s the best way to stay calm on a plane?
There isn’t one magic solution, but breathwork, distraction, and grounding can all help calm you down. Breathing slowly and intentionally helps signal to your nervous system that you’re okay. Distractions like music, podcasts, and movies can also keep your mind from spiraling.
Another practice you can try is grounding. Press your feet into the floor and notice physical sensations. This can counteract the out-of-control feeling that turbulence often triggers. (Here are 18 more grounding exercises you can try.)
Why does turbulence feel so scary?
Turbulence can feel scary because it mimics the feeling of falling. As a result, your nervous system lights up. It’s your brain’s way of trying to protect you, even if it’s not distinguishing between real danger and uncomfortable sensations.
During turbulence, your fight-or-flight response reacts to the feeling, not the facts.
How can I calm down quickly after turbulence?
A good way is to name what you're feeling. Tell yourself, “Okay, that was a lot. My body panicked a little, but I’m good now.” Then breathe. Take deep and steady breaths. This can lower your adrenaline and cortisol.
You could place your hand on your chest as you breathe to help create a sense of connection and grounding. If you’ve got a comfort object like a calming scent or a soothing scarf, take it out and use it. You could even repeat a short phrase like “I’m okay now,” which tells your nervous system that it’s safe to relax.
No matter what, resist feeling embarrassed. What you’re feeling is normal, and if you need support from a fellow traveler or flight attendant, ask for it. You’ll be glad you did.
Are there ways I can overcome my flying anxiety?
It’s possible to overcome your fear of flying anxiety gradually, but everyone’s different. For some, cognitive behavioral therapy (CBT), exposure therapy, or flight education courses may help. For others, short-term medication prescribed by a doctor may be of benefit.
You could also use mindful tools to stay present, like deep breathing, every time you fly. This helps rewire your brain’s fear response and can keep you in your body.
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