Flying can be nerve-wracking, even more so when the plane starts to shake mid-air. For many travelers, turbulence is the number one trigger for flight anxiety. But according to experienced flight attendants, there are tried-and-true techniques that can help calm your nerves and make the experience far more bearable.
If turbulence makes your heart race and palms sweat, here’s what seasoned flight crews say you should do to stay calm and safe.
1. Know That Turbulence Is Normal and Safe
“Turbulence is uncomfortable, but not dangerous,” says Amanda, a flight attendant with 10+ years of experience.
Commercial aircraft are built to withstand extreme turbulence. Pilots are trained to handle it, and flights are rerouted constantly to avoid the worst of it. Knowing this can help you reframe the situation as annoying, but not life-threatening.
👉 What helps:
- Remind yourself: Planes don’t crash due to turbulence.
- Look at the calm flight attendants, they’re trained to stay composed even in choppy skies.
2. Focus on Your Breathing
When anxiety strikes, your breath often becomes short and shallow, this fuels panic. One of the best ways to regain control is through intentional breathing.
👉 What helps:
- Try the 4-7-8 method: Inhale for 4 seconds, hold for 7, exhale for 8. Repeat.
- Sync your breath with a calming app or playlist to stay grounded.
3. Distract Your Mind
“Distraction is key,” says Rachel, a flight attendant who’s helped dozens of nervous flyers.
Keeping your mind busy with engaging tasks can keep you from spiraling into fear.
👉 What helps:
- Watch a comedy or nature documentary
- Listen to soothing music or white noise
- Download calming podcasts before your flight
- Play a game or read a gripping novel
4. Choose a Seat Over the Wings
If you know turbulence will bother you, try to book a seat over the wings. That part of the aircraft experiences the least movement.
👉 Bonus tip from flight crew:
“Aisle seats also help some people feel less claustrophobic,” says Tanya, a senior flight attendant.
5. Avoid Stimulants Like Caffeine or Alcohol
While it’s tempting to grab a drink to “take the edge off,” alcohol and caffeine can make anxiety worse and lead to dehydration both of which amplify discomfort during turbulence.
👉 What helps:
- Stick with water or herbal tea
- Bring your own calming snacks like dark chocolate, almonds, or ginger chews
6. Talk to the Flight Crew
“Don’t be shy, we’re happy to help nervous flyers,” says Eric, a flight attendant based in New York.
Letting a crew member know you’re anxious allows them to check in with you throughout the flight and offer reassurance.
👉 What helps:
- Ask how long the turbulence is expected to last
- Request updates from the crew if it gets bumpy
- Let them know it’s your first time or that you’re a nervous flyer—they’ve heard it all
7. Visualize a Safe Landing
Mental imagery can be incredibly powerful. Visualize the plane landing smoothly, you stepping off confidently, and enjoying your destination. This can shift your mind from fear to focus.
👉 What helps:
- Close your eyes and imagine each stage of a smooth flight
- Use an app like Headspace or Calm for guided meditations during the flight
Final Thoughts: You’re Not Alone and You’re Safe
Even the most frequent flyers sometimes get jittery during turbulence. But remember: you’re not alone, and you’re not in danger. By practicing calming techniques and listening to advice from those who fly every day, you can make flying a much more peaceful experience.
Next time the plane shakes a little, take a deep breath, trust the crew, and remind yourself: turbulence is temporary, but your calm is lasting.
