How to Manage Turbulence Anxiety and Stay Calm During Your Flight

There are two types of air travelers those who barely notice turbulence and those who immediately grip the armrests and brace for impact. If you fall into the latter category, you’re not alone turbulence anxiety is a common fear that can make flying a stressful experience.

While turbulence can feel unsettling, it’s rarely dangerous. Understanding what causes it and learning how to manage your anxiety can make your next flight much smoother at least emotionally.

What Causes Turbulence?

Turbulence happens when irregular air currents disrupt a plane’s path, much like how wind creates waves on water. According to Delta Air Lines pilot Jared Hodge, turbulence is most common:

• During takeoff and landing due to shifting air currents.

• When flying over mountains, as the terrain affects airflow.

• In hot weather, because rising warm air creates air pockets.

• In winter months, when cold air and storms create wind variations.

Pilots have tools to predict and avoid turbulence when possible, but sometimes, it’s unavoidable. However, turbulence is not a sign of danger it’s a routine part of flying.

Can Turbulence Cause a Plane to Crash?

The short answer? No. According to NPR, turbulence-related crashes are “almost unheard of.” Planes are built to withstand extreme conditions, and pilots are trained to navigate turbulence safely.

However, turbulence can cause injuries if passengers aren’t buckled in. The Federal Aviation Administration (FAA) reports that from 2009 to 2022, only 34 passengers and 129 crew members were seriously injured due to turbulence an extremely low number considering there were 853 million airline passengers in 2022 alone.

6 Ways to Reduce Turbulence Anxiety

1. Pick the Right Seat

Where you sit can impact how much turbulence you feel. The smoothest rides tend to be over the wings or toward the front of the plane, says flight attendant Sigríður Svavarsdóttir. If possible, book a seat in these areas.

2. Choose Early Morning or Night Flights

Flights in the early morning or late at night often experience less turbulence because the air is calmer when the sun isn’t creating thermal activity.

3. Try a Pre-Flight Meditation

Before takeoff, visualization exercises can help calm your nerves. Picture the plane landing safely, or imagine yourself on a boat riding gentle waves. Deep breathing and calming music can also help ease pre-flight anxiety.

4. Avoid Alcohol and Caffeine

Alcohol and caffeine can make you feel more jittery and anxious. Instead, stay hydrated with water, but don’t overdo it you don’t want to be standing in a turbulent plane’s restroom.

5. Stay Grounded with Facts

If your brain starts spiraling into worst-case scenarios, remind yourself:

• Planes are built for turbulence and can handle much more than what you experience.

• Pilots are trained to navigate rough air safely.

• Your seatbelt keeps you secure, so focus on what you can control, like staying buckled and practicing deep breathing.

6. Talk to a Flight Attendant

If you’re feeling nervous, let a flight attendant know. They’re trained to provide reassurance and can keep you updated on expected turbulence.

After the Flight: Reflect and Reward Yourself

Once you land, take a moment to reflect on the flight’s success. Did you stay calm for longer than usual? Did your anxiety decrease at any point? Reward yourself with a favorite snack, playlist, or a walk in fresh air to reinforce the idea that flying is safe.

The Bottom Line

Turbulence is uncomfortable, but it’s not dangerous. By understanding what causes it and using proven anxiety-reducing techniques, you can make your next flight less stressful.

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