Conquer any preflight jitters with these expert tips from pilots, flight attendants, and therapists.

If the idea of flying makes you nervous, you’re not alone. Thankfully, there are a few simple steps you can take to alleviate anxiety before or during your next flight. Learning more about aircraft technology, choosing the right seat, or distracting yourself with an epic movie marathon on the plane could all make a difference. But if fear of flying is really holding you back, it’s worth considering therapy.

While a clinical diagnosis of aviophobia is pretty rare, general anxiety about air travel is far more common. Some fliers are worried about being in an enclosed space for too long, others dislike heights, and a select group are terrified they might accidentally open a plane door mid-flight. Whatever your trigger may be, these expert tips from pilots, flight attendants, and therapists can help you overcome your fear of flying.

Investigate the root of your fear.

More often than not, it’s not the flying itself you’re actually afraid of — that’s why it’s important to analyze your anxiety before you try to overcome it.

“When people come in wanting to address a fear of flying, they will often say that they know flying is a safe form of travel and this may make sense to them in a rational, logical way,” says clinical psychologist Dr. Rebecca Hoffenberg of NY Health Hypnosis & Integrative Therapy. “The problem is that their body has formed a response pattern where airplanes have become associated with anxiety.”

Licensed therapist Jules Jean-Pierre of Therapeutic Health Counseling suggests that the more common fears associated with flying are the fears of dying, small spaces (claustrophobia), motion sickness, getting COVID-19, and judgment from fellow passengers, among others. Once you figure out what triggers your anxiety about flying, you can focus on overcoming that specific trigger.

Demystify turbulence.

Turbulence is nothing more than wonky wind currents that cause planes to bobble a bit, not at all unlike driving on a bumpy road or sailing on a choppy sea. But seriously, there’s no need to worry — planes are specifically designed to handle and minimize turbulence.

“When you look out your window and see the wing bobbing up and down as the plane experiences turbulence, don’t fear that the plane is about to come apart,” says United Airlines captain Korry Franke. “Instead, be thankful, because those flexing wings are like shock absorbers working to smooth out the bumpy ride on a dirt country road.”

Plus, these days, technology is used to predict areas of turbulence so that pilots can avoid them and provide the smoothest ride possible.

Learn about built-in safety features.

“Airplanes are mystical — albeit commonplace — machines. They make strange noises and provide unique sensations. They’re complex. And they operate in a system with few parallels to what people know and understand,” says Franke. So comfort yourself by learning how planes are designed to withstand emergencies. Preparedness is key in any emergency and knowing that you’re equipped to handle different scenarios may help ease any worry.

It’s also helpful to do some research about air circulation on planes to help alleviate your fear of contracting COVID-19 (or any other contagious illness) on a flight. According to the International Air Transport Association (IATA) website, fresh air is continually pumped into the plane — the cabin air is refreshed every two to three minutes — and any recycled air is pushed through HEPA filters that remove 99.9 percent of impurities, including bacteria and viruses. Plus, as the Federal Aviation Administration’s website states, the air in a cabin typically flows from the ceiling to the floor, not from front to back, so contaminants are not usually swirling around.

Study plane crash history.

It might sound counterintuitive, but arming yourself with knowledge of past aviation incidents might help you feel more at ease on a flight. Try watching a show like Mayday (also known as Air Disasters), which educates viewers about plane crashes — it’ll tell you what went wrong, why it went wrong, and how the industry has changed to prevent such an incident from happening again.

You can also watch videos of all the tests planes must undergo before being approved for flight, from stress tests that show how much wings can bend to extreme flight tests that push the limits of an aircraft. Spoiler alert: planes are really tough.

Talk to your flight attendants.

Flight attendants are always there for you. “We are your best advocate. We will continue to check up on you and see how you are doing to make sure you feel good during your flight,” says flight attendant Jennifer Jaki Johnson, founder of travel wellness brand WellMiss. “We are trained to handle fainting, hyperventilation, and a list of various health incidents that may occur on the plane.”

They’re also air safety experts. Flight attendants are required by airlines to do in-person training once a year (supplemented with regular online training) to ensure they’re up-to-date on emergency procedures. “Our number one priority is to ensure the safety of our passengers,” says Johnson. “So, know you are in good hands.”

Take a flying lesson.

“I truly believe people generally aren’t fearful of flying; they’re afraid of what they don’t know, or they’re afraid of being out of control,” says Franke. Eliminate the mystery by taking a flying lesson — if not in a real plane, then at least in a simulator. That way, when you get on your next flight as a passenger, you’ll have a much more thorough understanding of how a plane works.

Pick a seat that helps you avoid your trigger.

One of the few things passengers do have control over on a flight is seat selection. Once you’ve determined the root of your fear, choose a seat that helps minimize your triggers. It might even be worth spending extra. If you’re afraid of heights, stay away from the windows. Conversely, if being aware of what’s going on outside helps keep you calm, park yourself in a window seat. Aisle seats can be helpful for those who feel claustrophobic or restless and need to move around — upgrading to business or first class could be helpful there, too.

Visualize the trip before you leave home.

Mentally going through the motions of air travel and creating a plan can also reduce your fear. “Perhaps the person starts by engaging in active imaginal strategy, simply walking through, in their head, the steps to leaving their home, traveling to the airport, and imagining themselves waiting for the flight, being greeted to board the flight, and how they could actually enjoy the flight,” suggests Rodney Luster, a psychotherapist and senior director at the University of Phoenix College of Doctoral Studies. If you’re not familiar with the process, enlist the help of a friend or family member who travels regularly — they may be able to coach you through the steps.

See a therapist.

If your fear is truly paralyzing, you’re probably best off seeking professional help. “Mental health professionals can help individuals overcome a fear of flying through the use of cognitive behavioral therapy and exposure and response prevention,” says Dr. Rachel Kutner, psychologist and founder of Central CBT. Medical doctors can also prescribe anti-anxiety medication, which can certainly help nervous fliers.

Find a distraction that works.

Some people can get lost in a good movie or podcast, which could distract them from the fact that they’re flying, but it’s not that simple for everyone. Travel writer Nicole Ratner suggests finding an engaging activity that will take your attention away from the anxiety. “So, for instance, I am left-handed, and when any turbulence begins, I will take out a piece of paper and use my opposite hand to write my name over and over again. It helps keep my brain sharp and focused on what’s in front of me to distract me from the fear.”

Use grounding or breathing techniques on board.

“Grounding oneself helps a person get out of their head and focus on their surroundings. When a person grounds, they become aware of their five senses in their environment,” says licensed psychotherapist James Miller, who hosts the Lifeology radio show. “For example, what do I hear around me? Let me feel my toes in my shoes, my hands on my pants. What do I smell? Taste? See? When a person focuses solely on their senses, it helps reduce the anxious thoughts and causes them to stay present in the moment.”

Miller also recommends using breathing techniques to reduce anxiety, such as box breathing. “This allows a person to maximize their breath instead of allowing the fear and worry to increase their heart rate and potentially cause a panic attack,” he says.

Do it anyway.

Exposure therapy really is a solid way to confront a phobia, according to some experts. “Exposure allows a person to come into contact with the feared stimulus and disprove their exaggerated, irrational cognitions surrounding the fear,” says Dr. Kutner. Avoidance, on the other hand, only makes fears worse. So, if you really want to overcome a fear of flying, the best thing you can do for yourself is to get on a plane. Start small with a very short flight, then gradually work your way up to longer ones.

Travel with a trusted companion.

If you’re going to tackle your fear head-on, a little personal support can go a long way. “Rely on a trusted travel companion to come with you on the flight. Be honest about your fears and share what you think may be helpful for you if you start to feel afraid,” says Gina Radice-Vella, chief psychologist at Jersey Shore University Medical Center.

As our planet grapples with the challenges of global warming and climate change, sustainable living and eco-friendly practices have become increasingly crucial. Here are 6 destinations that seamlessly blend sustainability with tourism and hospitality.

Thailand

Thailand is home to countless alluring experiences and attractions that make it an ideal destination for vacations, weddings, honeymoons, and bleisure trips. To blend tourism and sustainability, the country has implemented numerous initiatives including ocean conservation, wildlife rehabilitation and ecological restoration efforts. In the hospitality space, Krabi’s ultra-luxury beachside resort – Phulay Bay, a Ritz-Carlton Reserve stands as an epitome of sustainability. The property utilises reusable bamboo straws and glass bottles instead of plastic tableware. Its in-room amenities are packaged with sustainable materials, such as beeswax.

Moreover, Phulay Bay encourages its patrons to contribute towards elephant conservation under the Help the Herd program at the Krabi Elephant House Sanctuary.

Seychelles

The tropical paradise of Seychelles is known for its crystal-clear waters thriving with marine life and unique flora and fauna. To preserve the sanctity of its ecosystem, the country has taken monumental steps such as preserving its flagship tree Coco de Mer, which is known to yield the biggest fruit in the world. They have also made significant efforts to save dugongs, a rare and vulnerable marine life found at Aldabra Atoll, from extinction. The archipelago has also implemented the BIOPAMA-funded project to set up biosecurity measures preventing invasive alien species from overriding the endemic flora and fauna on Aldabra. Pre-pandemic, the archipelago collaborated with the University of Oxford for the Aldabra Clean-Up Project to remove human-made waste, like plastic litter from the sea that harmed aquatic creatures and the ecosystem.

Oman

Defined by age-old culture and innovation, Oman strives to achieve a net-zero future and preserve its ecosystem by encouraging sustainable practices. In Oman’s Capital, Muscat, the grand five-star resort, Shangri-La Al Barr Jissah, has taken steps to realise this vision. As one of five turtle nesting sites in the country, its beaches welcome hundreds of turtles every year, serving as a safe sanctuary for these creatures to proliferate. Guests are invited to witness hatchings and watch daily Turtle Talks at the hotel’s Eco Centre to initiate the young generation into learning about biodiversity. Protecting the natural habits of critically endangered sea creatures is a priority for the team at the resort and so their Turtle Care Project aims to protect the rare hawksbill and green turtle species through supervision and protection. The resort is actively working towards eliminating the use of single-use plastic and has adopted ways like using refilled bottles, drinking water fountains across the property, and replacing plastic straws with metallic ones.

Vietnam

In recent years, Vietnam has taken many steps to balance the surge in tourism with the need to conserve its natural and cultural resources, including eco-friendly accommodations, energy-efficient transportation, and effective waste management systems. The Anam Mui Ne, a luxury resort located on the pristine Ham Tien beach in Phan Thiet perfectly embodies Vietnam’s hospitality and sustainability efforts. An easy commute from Ho Chi Minh City, the five-star resort with 1.2 hectares of spectacular oceanfront has banned single-use plastics and taken several measures to reduce its carbon footprint. It uses solar power and utilises locally sourced and in-house ingredients to render scrumptious cuisines. The Anam Mui Ne also repurposes laundry water to nurture its gardens and offers biodegradable straws, bags, and bathroom amenities. Even the resort’s key cards are made of wood sourced from sustainably managed forests.

Kenya

Home to stunning landscapes and untamed wildlife, Kenya is one of the best destinations for nature lovers and adventurers. It is home to scores of wildlife sanctuaries like the Amboseli National Park which is known for accommodating thousands of African animals, birds and reptile species, in addition to the Maasai tribe. The best way to immerse into Amboseli is to book a stay at Ol Tukai Lodge, an elegant eco-rated lodge that offers stunning views of glacier-capped Mount Kilimanjaro and the wetlands of the park outside. Being at the heart of nature, the lodge demonstrates its dedication to promoting vegetation and animals by undertaking activities like reforestation. Planting trees in areas that have been deforested contributes to combating climate change to fostering biodiversity.

Sri Lanka

Basking in the diversity of Sri Lanka’s natural attractions, Teardrop Hotels promotes sustainability and community wholeheartedly. Based across seven distinct locations across the country, each property embodies a unique part of Sri Lanka from the serenity of the southwest coast to the frondescence of the south-central region. These hotels are built into heritage buildings and vintage tea bungalows carefully chosen for their character and diligently restored to preserve their original features. Teardrop Hotels also believes in giving back to the local community while also aiming for zero food miles. For this reason, they use vegetables and ingredients cultivated in-house and buy seafood from local fishermen to incorporate in their delicious cuisines. All packaging in the hotel is plastic-free, and refillable water bottles are used to minimise waste.

Whoever said, “It’s not the journey, but the destination,” surely never endured a red-eye beside a snorer. After a recent long-haul economy flight, I clued into why militaries use sleep deprivation as a torture technique. In addition to jet lag, my lower back ached, and I’m pretty sure I pulled something after hoisting my (likely overweight) bag into the overhead bin.

But there’s much we can do to mitigate the effects of travel, especially if we’re willing to prepare. We consulted with a variety of experts for advice on how to make travel less taxing on the body.

The most obvious issue facing travellers is immobility. When sitting on a plane, in a car or at a desk, our shoulders and chest are hunched forward, and our hip flexors stay in one position for a long time.

“It all gets tight, so you can feel stiff and sore sitting like that for hours,” notes Taylor Ethans, owner of Calgary’s StretchLab.

The solution is taking frequent posture breaks and stretching to alleviate muscle tension. StretchLab, a new-to-Calgary facility, offers one-on-one assisted stretching sessions with a flexologist.

Regular stretching reduces muscle and joint pain and increases range of motion and flexibility. Learning which stretches to do can determine how you feel after exiting cramped quarters.

Another casualty of travel is digestive issues. Registered dietitian Rory Hornstein advises building a diverse community of gut microbiomes through diet one month before your trip.

“I tell people to focus on consuming 30 different kinds of plants a week – vegetables, fruits, seeds, herbs, spices, nuts and pulses. That can optimize gut health and lower the risk of gut infections,” she says. Additionally, Hornstein notes some evidence that taking a specific probiotic strain (saccharomyces boulardii) a week before travel can help reduce the risk of travellers’ diarrhea.

Another way to prepare your body is to adjust your sleep schedule before your trip. If you’re headed eastward, try moving your bedtime and wake-up time earlier. If you’re going west, push your bedtime back to better acclimate to the new time zone.

En route

Whether you’re stuck on a long-haul flight or a lengthy road trip, there are two important things to do: move around as much as you can and drink plenty of water.

Jim Chung, chief medical officer of Air Canada, stresses the importance of regular movement: “It’s crucial to periodically get up, stretch and move around.”

“You need to get the blood flowing and maintain hydration so you’re not dehydrated.”

Regarding deep vein thrombosis, Dr. Chung says the risk is low in healthy individuals. If you have a chronic medical condition, are obese or pregnant, check with your health care professional before travel.

StretchLab members can access their app with hundreds of pre-recorded stretching videos you can do anywhere.

Body and mind

We know that mental health is just as important as physical, so recognize the stress involved on travel days and be ready for unfamiliar environments.

Airports are chaotic, so arrive with plenty of time to comfortably check your baggage and navigate security wait times. At Calgary International Airport, security screenings can be pre-booked through YYC Express. Walking (sometimes great distances) through an airport can be taxing for those with mobility issues. Passengers in need can take advantage of wheelchair services that airlines offer.

Once on board, anyone who suffers from anxiety, claustrophobia or turbulence can find help on the screen in front of them.

“Air Canada has incorporated new products into our in-flight entertainment, such as a partnership with Apple Fitness. There are modules on meditation and stretching, plus meditation-type podcasts from Audible, as well as calming sounds and radio one could listen to,” suggests Dr. Chung.

Arrive and adjust

Upon arrival, try to adjust to the local time as soon as possible and avoid rich and heavy meals your first few days.

“Following social queues like eating dinner at 6 p.m., even if it feels like it’s two in the morning, is a way to trick yourself into adjusting faster into that time zone. Getting natural sunlight in the eyes will also help speed up your adaptation,” notes Dr. Chung.

One of the best things about travel is the food. But it’s tough on the road to get all of the fibre we need, which can result in constipation.

“If you can’t get all those plant foods in, maybe take psyllium husks, chia seeds or ground flax with you to stay as consistent as possible with your fibre intake,” recommends Hornstein.

To prevent or reduce the risk of travellers’ diarrhea, there are oral vaccines, such as Dukkoral which travellers can take prior. But you’ll need to talk to your health care practitioner in advance because the vaccine requires two doses, the last of which has to be taken a week before travel to be effective.

Despite the risks of tummy troubles or tiredness, the benefits of travel often outweigh any short-term inconveniences and maladies.

“Most people have dramatic improvements when they’re on holiday. A lot of it has to do with the connection between the gut and the brain because a happy and relaxed brain means a happy and relaxed gut. If used in preparation before a holiday, these strategies will allow them to make the most of their time away,” assures Hornstein.

Affordable travel hacks

Sleep: Prevent light from seeping into your hotel room by using a pant hanger with clips to pin curtains tight.

Sound: Block out noise with upgraded earplugs such as EARPEACE which are comfortable, reusable and better at muting noise.

Sox: Compression stockings help increase circulation when sitting for prolonged periods.

Stretch: Take advantage of escalator steps to stretch your calves.

How to spend way less cash on your next vacay.

Start early (but not too early)

Rates can shoot up in the blink of an eye, so it’s best to start researching your trip well in advance. The sooner, the better, but don’t get overzealous—CheapAir.com recommends booking domestic flights an average of 47 days (and for international flights, 60 days) in advance for the best rates. Outside of those date ranges, airline companies probably won’t be advertising a competitive price. This is what airlines won’t tell you about safety, disgusting airplane habits, and more.

Check fares often

Become a regular visitor to your favorite travel booking sites—it could give you the best bet of snagging a good deal. According to CheapAir.com CEO Jeff Klee, airlines usually have 10 to 15 different price points for any flight, so their rates could fluctuate in a matter of hours. Logging on in advance will give you a good idea of the expected rates; that way you’ll recognize a deal when it comes along. Once you do, be prepared to pounce. “While everyone wants to get a good deal, you can’t obsess about finding rock-bottom prices,” Klee told U.S. News. “Once you see a good deal, grab it. If you see a good deal during the day, there’s a very good chance that it will change by evening.”

Read the fine print

If you’re not careful, the bucks you saved when booking could start slipping out of your pocket the minute you arrive at the airport. Sometimes, online booking companies will hit you with unexpected fees for extra services. Airline companies could charge you to print a boarding pass if you didn’t do it at home; others could hide additional taxes or fees for hotel rooms or extra luggage. Luckily, those fees are avoidable; just make sure to do your homework on the company and read the fine print before you press the “purchase” button. Stop making these airport mistakes before your next flight.

Befriend the experts

Although travel itineraries and emergency contacts are important for a safe trip, a travel agent can be your most trusted getaway companion. If something goes wrong before or during your trip, they will be your primary advocate and have your back in sticky situations, especially when traveling abroad. Travel agents also book directly with the travel companies, so you won’t get stuck working through a third-party service, which could cause you to lose your ticket or get you bumped from a wait list. If you prefer to go about it alone, Klee said, make sure that you are using online services that provide reliable customer support. “That way, if you’re in a bind, you can get help more easily,” he told U.S. News. No one likes to be left on their own when things go sideways.

Set a realistic budget

Don’t freeze the minute you see big dollar signs. If you’re traveling around peak times like Christmas or Thanksgiving, you should expect to pay more for your ticket. Budgeting for the escalated costs of holiday travel will give you a safety net for spending. “Holiday flights are more expensive than everyday flights,” Klee told U.S. News. “Don’t get sticker-shock and wait longer to book in hopes that the price will drop, since you could end up paying more.” You can pounce on great deals by researching flights and hotel rates several months in advance, but settling on a realistic cost will be your best bet at success.

Don’t assume you’re too late

Even if you’re behind on your scheduling, don’t be afraid to take a leap of faith and wait it out. “If a fare was way too high for your pocketbook, you should jump back into the pool a few weeks before,” Klee said. Sometimes, airlines lower the cost of unsold seats in order to fill a plane. You can usually find the best bargains during inconvenient departure times or overnight flights, so try to keep an open mind with your travel plans.

Know when to spend money

Even though it’s nice to save a few bucks once in awhile, there are times when cutting corners can go a little overboard. Opting for an eight-hour overnight layover just because it was $10 or $20 cheaper probably isn’t worth it. Pay close attention to the listed travel dates and times and avoid skimping where it’s not necessary, no matter how enticing the travel companies might make it seem. These are secrets about flying that flight attendants won’t tell you.

Clear your cookies regularly

Travel booking websites are sneakier than you think. If you’ve already visited a travel site, browsed their rates, and then left (but plan to return to book), watch out: that site could remember you, and when you return, it could jack up its prices. “There is growing anecdotal evidence that suggests airlines are tracking your behavior online, and potentially even tracking IP addresses, and prices could go up for flights that are searched frequently,” Peter Greenberg, travel editor at CBS News, wrote on LinkedIn. When you see the inflated rates, you may get anxious and feel the need to book it right then. Avoid the temptation; you will be paying more than you should for your ticket. Instead, you can stealthily avoid the tracking websites by clearing your browser history after you visit the site.

Be flexible with dates

Saving a few bucks could be as simple as adding a day to your trip. A survey conducted by CheapAir.com shows that travelers saved an average of $249 per airline ticket simply by shifting their Thanksgiving travel dates to depart the Monday before the holiday and return the Tuesday after. This applies to hotel rates, too; sometimes, a longer stay could actually be cheaper. “Always check for a three-night stay because lots of hotels give much better rates when booking three or more nights, rather than a one- or two-night stay,” Hotels.com co-founder Bob Diener told U.S. News.

Keep your currency local

Booking international flights in the local currency could save you big bucks, since flights at converted rates are almost always more expensive. Avoiding the conversion costs isn’t hard; just select the native country as your location in the upper right-hand corner of the airline website.

Know your tools

Tons of powerful money-saving sites are out there on the world wide web, so take advantage. For example, certain services like Hopper will notify you as soon as a price drop happens. Another site, ITA Flight Matrix, collects flight information from every service provider, and allows you to sort results by location, cost per mile, date ranges, and more.