What causes a fear of flying?
A fear of flying usually comes from a mix of worries rather than one single fear. For some people, it's the thought of a crash or of turbulence. For others, it's being in an enclosed space, being high up or not being in control. Many people are less afraid of the plane itself than of having a panic attack with no way out.
The fear can start after a bumpy flight, follow a news story or seem to appear from nowhere, sometimes after years of flying without a problem. It's often linked to other worries, such as a phobia of heights or enclosed spaces, or more general anxiety. Working out which parts matter most to you is the first step towards feeling calmer.
Why the fear builds before you travel
For many people, the dread before a trip is worse than the flight itself. Anticipation gives your mind time to run through every "what if", and each worried thought makes your body more tense. Avoiding flights then brings relief, which teaches your brain that flying really was something to escape.
Understanding a few facts can ease some of this pressure. Turbulence is uncomfortable, but it's a normal part of flying and aircraft are built to cope with it. Noises such as the landing gear moving or the engines changing pitch are also routine. Knowing what to expect means your body is less likely to treat ordinary sounds as warning signs.
How hypnotherapy can help you fly more calmly
Hypnotherapy can help you practise feeling calm about flying before you ever reach the airport. With Sonya Hudson, the clinical hypnotherapist behind Simple Hypnotherapy, you'll first talk through what you fear most and what your trip involves. Then, using hypnotherapy, you mentally rehearse each stage while staying relaxed. That includes packing, getting to the airport, security, boarding, take-off, the flight and landing.
Other approaches can be added if they suit you. NLP can help you reframe frightening "what if" thoughts and build a calming routine for travel days. EFT is a discreet technique you can use in the departure lounge or in your seat, simply by tapping gently on the side of your hand. Research on hypnotherapy for fear of flying is limited, so it's best seen as one helpful way to prepare rather than a guaranteed fix.
Techniques to use at the airport and on the plane
Having a few simple techniques ready gives you something useful to do when anxiety rises. Sonya will help you practise them before you travel, so they feel familiar on the day.
At the airport
- Arrive in good time, so you're not adding a rush to your worries.
- Keep caffeine low on the day, because a racing heart from coffee can feel a lot like anxiety.
- Use the waiting time for slow breathing, a calming recording or an absorbing book.
On the plane
- Let the cabin crew know you're a nervous flyer, as they are used to helping.
- During turbulence, breathe out slowly and let your shoulders drop rather than gripping the seat.
- Ground yourself by naming five things you can see and noticing your feet on the floor.
- Use EFT tapping or the steps in our guide to a simple breathing exercise for stressful moments.
When to start preparing for your flight
Ideally, start sessions a few weeks before your trip. This gives you time to practise the techniques until they feel natural. Sessions usually last 60 to 90 minutes and take place at the clinic in Wallsend. If your flight is sooner, even one or two sessions may help you feel more prepared.
Airline-run fear of flying courses can also be useful alongside sessions. These often explain how aircraft work and what pilots do, which many nervous flyers find reassuring. Combining clear facts with calm rehearsal can make a real difference to how you feel on the day.
What to expect on your next flight
It's normal to still feel some nerves after preparing, especially on the first flight. The aim is for flying to feel manageable, so fear no longer decides where you go or who you visit. Each calmer flight then adds to your confidence for the next one.
When to seek medical advice
Speak to your GP if you have a health condition that may affect flying, or if your fear is part of wider anxiety or frequent panic attacks. Some people ask their GP about medication for flights, and that decision is always one for your doctor. Try not to rely on alcohol to cope, as it can make anxiety worse. In England, you can also refer yourself to NHS Talking Therapies for help with anxiety.
If you need urgent help: call 999 or go to A&E in an emergency. For urgent mental health support, call NHS 111 (option 2 in England) or contact your GP. Samaritans are available day and night on 116 123.
Questions
My flight is soon. Can you still help?
Get in touch as early as possible. Even one or two sessions may help you prepare, although more time to practise is better.
Do you come to the airport with me?
No. Sessions take place at the clinic, and you'll leave with techniques you can use on your own while travelling.
Can hypnotherapy help if I've never flown before?
Sessions can focus on what you imagine flying will be like and help you prepare step by step for your first trip. Learning what normally happens on a flight can also take away a lot of the uncertainty.
Is a fear of flying the same as claustrophobia?
Not always, although they can overlap. Some nervous flyers mainly fear the enclosed cabin, while others fear heights, turbulence or losing control. Sonya will help you pin down which parts matter most to you.