Best Turbulence Tips for Nervous Flyers

Whether you’ve been on one flight or zig-zagged across the world multiple times, flying can be a stress inducer for many people. This becomes even more common when dealing with turbulence.

The feeling of losing control of what’s happening around you, bouncing and jostling around thousands of feet above the Earth’s surface, leaves many flyers dealing with stress and anxiety.

However, air travel, even when dealing with turbulence, is not something that you need to be afraid of. Keeping these tips for dealing with turbulence in mind can help you enjoy your next trip and overcome your fear of flying, opening up a whole new world of travel opportunities.

1. The Analytical Approach

One of the most common ways to overcome your fear of turbulence is to take the analytical approach. This begins with knowing what turbulence is. At its core, turbulence is basically the aerial version of driving over a bumpy road.

When the plane encounters changes to airflow caused by mountains, changes in weather patterns, and changes in jet streams, it’s completely normal for the plane to shake a bit. The plane is not in danger any more than your car is in danger when you hit a speed bump.

Also, when you’re taking a logical approach to your fear of flying and the turbulence that you’re dealing with, think about the skill of the pilot. The person flying your plane goes through a rigorous training process before he or she is allowed to take flight.

Part of that training involves safely navigating these changes in the airflow around the plane. It’s also worth noting that statistically, plane crashes are far less likely than automobile crashes, and that a fraction of plane crashes have anything to do with turbulence.

When you’re armed with the truth about turbulence, you don’t have to let it be a source of fear and anxiety.

2. Rely on Breathing Exercises

Deep breathing techniques, even when you’re in the middle of a flight that’s run into some turbulence, can be incredibly effective.

In any situation that makes you nervous, taking control of your breathing is a great way to focus your mind while also combatting some of the physical effects of anxiety. Taking slow, deep breaths brings your pulse rate down while signaling to your brain that everything is OK and that your body is in complete control of itself.

While there are plenty of breathing exercises that you can rely on, consider inhaling while counting rhythmically to four, and then slowly exhaling while counting to four in your head.

You can repeat this cycle as many times as you need to. While inhaling and exhaling, focus on relaxing different muscle groups, beginning with the parts of your body that feel the most tense during times of turbulence.

3. Embracing Distraction

When the plane you’re flying in starts bouncing around in the air, it’s easy to let your mind focus on nothing but the turbulence and the fear that you’re experiencing.

Unfortunately, when we’re thinking about things that leave us scared, it’s incredibly easy to stop thinking about anything else. In those times, it’s a good idea to find ways to distract yourself.

If you know that you’re prone to turbulence-related fear, make sure to bring a good book on your flight. You can also download some podcasts or songs that you enjoy listening to help you get through the flight.

It's also a good idea to bring some noise-cancelling headphones if you’re planning to distract yourself during your flight. One of the most common triggers for fear while flying is mass hysteria. If you hit turbulence and hear other people responding fearfully, it’s easier for you to fall into the same trap.

When you can block out everything going on around you, especially with the other passengers, and focus on something that brings you joy, you’ll barely even notice the little bumps that your flight encounters.

4. Sit Smart

Many people don’t know it, but the seat that you choose has a direct impact on how you deal with turbulence during your flight. Some parts of the plane are less likely to deal with the most extreme effects of turbulence than others.

For instance, window seats, more specifically, those near the wings of the plane, typically deal with less bouncing around than other parts. Wings serve as the plane’s center of gravity, which makes them more stable, regardless of what’s going on around them.

Some people find it helpful to book an aisle seat, especially on crowded flights. The feeling of not having someone on either side of you makes it a bit easier to breathe and remain calm.

Also, the fact that they know they can exit their seat easily to go to the restroom or simply to move around takes a weight off their shoulders. Try to book a specific seat when you’re buying your plane ticket so you can put yourself in the best spot to stay calm.

5. Hydrate Intelligently

Being hydrated before and during your flight can actually help you avoid some of the physical side effects of anxiety. Many of the symptoms of anxiety can mirror the symptoms of dehydration, including headache, elevated heart rate, and dizziness.

While drinking water won’t make your anxiety go away, it can help you avoid some of the physical symptoms.

It’s also important to choose what you drink carefully. One of the biggest mistakes that people make before getting on a flight is grabbing a drink at the airport bar to help calm their nerves.

While some people believe that a stiff drink before or during their flight helps keep them calm, alcohol actually speeds up dehydration. It’s also worth noting, that avoiding drinks filled with caffeine, such as coffee, certain teas, and soda, can help you remain calm.

6. Consider Professional Help

Depending on your career, you may spend a lot of time flying. Additionally, even if your job doesn’t require you to fly from place to place often, you may simply enjoy seeing the world or travel a lot to be close to family members.

If you're dealing with crippling anxiety as it pertains to in-flight turbulence, it’s worth seeking some professional help.

Consider talking to a therapist about the fears that you’re facing. Sometimes, talking through your fears and anxiety can help you overcome them.

If talking about what you’re dealing with isn’t enough, some healthcare professionals will write a mild sedative for anxious travelers. Working with a healthcare professional is a great way to deal with the cause of your anxiety while also taking steps to overcome it.

Flying Made Easy

Even if you understand that it’s statistically unlikely for turbulence to cause a plane crash, it’s natural to feel some fear and trepidation when the plane that you’re in starts shaking violently. However, those fears don’t have to take away your peace of mind when traveling.

By applying these tips for dealing with turbulence, you can rest easy, even when the plane that you’re flying starts bouncing through the air.