If you’re struggling with a fear of flying, you’re not alone. I used to have a debilitating phobia that left me sleepless for weeks before every flight. Panic attacks, anxiety meltdowns—you name it. But with a combination of CBT exercises, gradual exposure, and mindset shifts, I managed to overcome my fear of flying in just six weeks.
In fact, in just six weeks, I came to love being in an airplane again. I know that sounds impossible, but it is true. And I hope my experience can help you.
I was hesitant about posting this piece. Part of what I want to do with this blog is encourage people to fly less. Flying is one of the most polluting forms of travel. For most of us, assuming that my main audience isn’t planet-destroying billionaires, it is a major part of our carbon footprint. At the same time, I don’t think the decision not to fly should come from a place of fear. Nor that people’s opportunities should be limited because of their phobia.
Why I Was Afraid of Flying
The first time I flew, I loved it—watching the world shrink, seeing the clouds from above. But after a few trips, something changed. I developed a fear of flying like a bad head cold.
For me, it wasn’t really about the plane itself. It was about what flying represented: major life changes, stepping outside my comfort zone, and fears about who I wanted to be while traveling the world. I transferred all of those anxieties onto the tangible fear of flying.
It got so bad that I once grabbed the stranger sitting next to me in a panicked bear hug. Luckily, she used to be a air hostess, and was used to such displays of insanity. I avoided visiting my sister in Ireland because ferry travel was too inconvenient. My fear was holding me back from the life I wanted to live.
The Turning Point
Then came a once-in-a-lifetime opportunity: an internship in Cuba with the AFP news agency. The thought of flying drained all my excitement, replacing it with pure panic. I knew I had to do something. I only had six weeks before my flight—so I got to work.
And guess what? By the time I boarded that plane, I felt only mild butterflies in my stomach. No panic, no fear, no physically assaulting my neighbors. Here’s how I did it.
5 Proven Strategies to Overcome a Fear of Flying
1. Knowledge: Understanding How Planes Work
One of the worst things about fear is the unknown. When people told me, “Flying is the safest way to travel,” it didn’t help—because I didn’t understand why.
I read books specifically for people with a fear of flying. They explained:
- How airplanes function
- What pilots and crew do to keep passengers safe
- The incredibly low accident statistics (about 1 in 11 million flights)
This all gave me a clearer view of what flying was. It helped dispel my fears, and bring me back to rationality. Once I had the facts, I could start reshaping my thoughts.
2. Changing Your Mindset
I took a notebook and wrote down all my fearful thoughts about flying, then countered them with facts:
- Old thought: The safety demonstration means flying is dangerous.
- Fact: The demo is just one part of a strict safety culture. Air travel is statistically the safest mode of transport.
- New thought: The safety demo is a reassuring sign that airlines prioritize passenger safety.
By actively reframing my fears, I took away their power.
3. Exposure Therapy: Gradual Desensitization
Like any phobia, fear of flying responds well to gradual exposure. My approach:
- Started by looking at pictures of airplanes.
- Colored in a picture of an airplane
- Watched videos of flights.
- Visited an airport just to observe planes. I felt a bit weird doing this, but it was actually nice to be in the hustle and bustle. Surrounded by people who were off on adventures, going to see loved ones, on a business trip. The energy was infectious, especially knowing I didn’t have to climb on a flight that day.
- Imagined myself flying before actually doing it. I lay down and visualized every part of the process. I started at the journey to the airport, through security, to boarding, take-off and landing.
- Ideally I would then have done a short flight, rather than the 10 hour journey to Cuba. But oh well! If you have more time, start with a short flight before tackling a long-haul journey.
4. Visualization: Preparing for a Calm Flight
For weeks before my trip, I visualized every step of the journey:
- Checking in at the airport
- Sitting on the plane
- Taking off
Depending how bad your phobia is, you might struggle with this at first. Visualise as far into the scenario as you feel comfortable going, and try to go a step further each time. Even if you only visualize yourself opening the web page to book a flight, and then stop. Try and project yourself into the positive thoughts you have found to replace your fearful thoughts. Imagine what it would be like to not be afraid when flying.
By imagining yourself as feeling calm and safe, you can trick your brain into associating flying with relaxation instead of panic.
5. Tools for Anxiety Management
I packed a flight survival kit to keep myself calm:
- A book about overcoming fear of flying
- My all-time favorite book
- A comfort-watching TV show on my phone
- A playlist of relaxing music
- A guided meditation app
- A coloring book
- Peppermints (great for grounding yourself during turbulence)
Having these tools gave me a sense of control.
Flying Without Fear
Now, I love flying. It’s my time to disconnect—reading, writing, or watching movies. The view from above is breathtaking, and I feel completely at ease in the air.
If you’re afraid of flying, know this: fear is just a habit. And like any habit, it can be changed. If I could do it in six weeks, so can you.
Do you have a fear of flying? What’s helped you the most? Share your experiences in the comments below!
Other articles you might enjoy:
How to Prepare Your Mental Health Before Traveling: A Complete Guide
Shortcuts and Side Quests 
Leave a reply to Can You Fly With Sex Toys? – Shortcuts and Side Quests Cancel reply