Flying over aerophobia: Fighting battles in the mind

For those who fly, even minor aviation incidents — like runway overshoots or emergency landings — can erode confidence. For many, taking off and landing is a battle in the mind.

Fear has always its usual expressions — sweaty palms, nervous laughter, or whispered prayers. But lately, in India’s skies, it’s taking more intense forms: Including one man slapping another in panic. Following the recent Ahmedabad air crash, such scenes are becoming increasingly common as a rising number of travellers confront aerophobia.

Here are 10 practical ways to prepare well for your next flight that can help reduce anxiety and make the experience more manageable:

1. Understand Your Fear Learn what specifically triggers the anxiety (eg, turbulence, lack of control, confined spaces) and develop coping strategies.
2. Educate Yourself About Flying Sometimes knowing the facts help reduce irrational fear. Research about how aircraft and aviation work and how rare accidents actually are. For instance, turbulence, although uncomfortable and common, is rarely dangerous.
3. Choose Your Seat Strategically Opting to sit over the wings is helpful as the ride is typically more stable. For many an aisle seat might feel less claustrophobic.
4. Practice Relaxation Techniques This works in life too. Learn deep breathing, meditation, or progressive muscle relaxation. Use apps like Calm, Headspace, or Breathe2Relax to practise beforehand.
5. Avoid Stimulants Before the Flight Skip caffeine or energy drinks, which can heighten anxiety. Instead choose calming teas (like chamomile), or just drink water.
6. Arrive at the Airport Early: Rushing adds stress. Give yourself extra time for check-in, security and to generally familiarise yourself with the airport environment.
7. Bring Distractions Download movies, music, audiobooks, podcasts, or games to keep your mind occupied. Noisecancelling headphones can help reduce the impact of the engine’s roar as it spools up to takeoff thrust. This works to keep out all sounds that trigger anxiety.
8. Talk to the Flight Crew Let a flight attendant know you’re a nervous flyer — they’re trained to help.
9. Consider Professional Help Therapy — especially Cognitive Behavioural Therapy (CBT), a form of psychotherapy that helps individuals manage problems by changing the way they think and behave — can be very effective for flight anxiety. Courses like SOAR, SkyGuru can also help reframe fear of flying.
10. Bring a Comfort Kit Include familiar or soothing items: A cozy scarf, stress ball, essential oils (lavender), or a favourite book. Comfort objects create a sense of control and safety.

Help is in the air

Globally, airlines like British Airways and Lufthansa offer fear-of-flying programmes. In India, however, no commercial airline has stepped up.

That means Wing Commander K Dinesh's Cockpit Vista centre, Bengaluru, is the only counselling centre specialising in helping fearful flyers.

Dinesh runs the ‘Fear of flying’ programme using exposure therapy, which is about confronting your fears in a controlled environment. Psychologists say aerophobia is especially pronounced among high-functioning professionals — engineers, entrepreneurs, scientists — people used to being in control.

“Flying forces them to surrender to an unseen pilot in a sealed cockpit,” says Dinesh. “That’s where the panic begins.” The reason for fear could lie in unanswered questions about sound, vibrations, motion and announcement on a flight. Dinesh’s belief is that passengers' doubts and myths must be addressed using a template course and specific anxieties.

His programme is unique and different from many others. The knowledge sharing about aviation is done on a Boeing 737 class of simulator. He encourages his clients to handle flight controls in a simulator. He reckons that if the fearful flier does the activity by themselves — eg takeoff on a simulator — the fear vanishes. Dinesh asserts that “every other unruly passenger is a fearful flyer whose anxiety gets triggered on flight”.

Dinesh also believes that such programmes are best done face-to-face in a one-on-one, confidential setting, and that airlines need to put their pilots and cabin crew through courses designed specifically to teach ways to recognise and de-escalate situations arising with fearful flyers who might turn unruly.

Air support

Here’s what those in the airline business say they do to help:
AI - AIR INDIA
Air India says that recognising and addressing any form of physiological or psychological discomfort among passengers has become an integral part of Air India’s Standard Operating Procedures (SOPs) and frontline staff training. It claims that this is being reinforced through regular functional cadences and communication cascades to enhance sensitivity among teams, adding that the cabin crew is trained to identify and support passengers in discomfort, offering reassurance and, where necessary, to follow first-responder protocols with the Pilot-in-Command (PIC) informed.

BA - BRITISH AIRWAYS
The UK’s flag carrier runs day-long online courses, which give the knowledge and techniques one needs to overcome fear of flying . A short flight at the end of the course, accompanied by pilots,cabin crew and psychologists enables the theory to be put into practice.

The airline says that the ‘Flying with Confidence’ course is designed to give the information and tools to be in control of fears and anxieties. While many aspects of booking and travelling can trigger anxiety and behavioural changes, these courses make a difference and, according to BA, has helped thousands of people get back into the air for work or pleasure.

BOM - CHHATRAPATI SHIVAJI MAHARAJ INTERNATIONAL AIRPORT
Mumbai Airport re-introduced the Pawfect initiative in October 2024 that featured trained emotional support dogs at Terminal 2 to make passenger journeys pleasant and more enjoyable. These friendly companions interact with travellers, offering comfort and helping to ease anxiety in a gentle, engaging way, says an airport spokesperson.

The airport also features ‘The ArtBeat of New India’ exhibit at Terminal 2, featuring visual displays and audio narratives that enable passengers to pause, listen, and immerse themselves in the stories behind each artefact. Additionally, Mumbai Airport says that it is equipped with an on-site 24/7 medical emergency response team, staffed with qualified professionals trained to deliver immediate medical care, including assistance for passengers who may experience panic attacks.