In recent months, a series of high-profile airplane incidents—from sudden turbulence to technical malfunctions—have left passengers worldwide feeling uneasy about air travel. While aviation remains one of the safest modes of transportation, the increased media coverage of these events has heightened fear and anxiety among frequent and occasional flyers alike. For passengers, aircrew, and even pilots, fear can be paralysing. However, mental resilience and proven psychological strategies can help individuals not only cope, but thrive in the face of aviation-related stress.
Air travel, a ubiquitous reality
Every day, nearly 8 million people take to the skies. Many more travel by road. Airports and stations buzz with announcements, farewells and noise. Somewhere amid the crowd is a familiar face you’ve seen. Maybe it’s your colleague flying to yet another meeting, or a parent waving goodbye before heading off to check in on their ageing parents, a friend leaving on a honeymoon or an uncle for a conference. Maybe…it’s you. When we talk about frequent travellers, we often picture young business executives or carefree travellers. But in reality, a huge number of travellers, particularly air travellers, belong to the 45–54 age group—a stage of life known as middle adulthood. And they’re not just travelling more often; they are also carrying a heavier emotional load.
Individuals in this age group are, as the psychologist Erickson put it, in the ‘sandwich stage’ because they are often caught between two powerful responsibilities: caring for their ageing parents on one side and raising their own children on the other. At the same time, they are trying to keep their careers thriving, marriages strong, friendships alive, and dreams afloat. If they are travelling great distances, then there is an additional dimension: boarding flights, with one eye on the clock, one hand on a phone, and a heart full of everything they are juggling — pressure, hopes, guilt and deadlines.
The psychological toll of air travel anxiety
What is the psychological toll of air travel anxiety? Emily Carter, an aviation psychologist, explains: “The brain’s amygdala processes fear, and when triggered, it can override logic. This is why even seasoned travellers might feel sudden dread despite knowing the safety statistics.”
Mass cancellations of tours and flight bookings axed, underscore the deep empathy and impact of horrifying airplane accidents. Such mass deaths are deeply disturbing, even if we are not directly involved. This is the manifestation of ‘Indirect trauma’, and it is completely valid to feel fear, panic and a sense of helplessness. When one’s nervous system reacts as if he/she is in danger just by witnessing a shocking event — one is said to be experiencing vicarious trauma. Repeated news about the occurrence and feeds on social media could aggravate the situation. It amplifies these fears, as viral videos of mid-air emergencies create a perception of greater risk than statistics suggest.
Sarah Mitchell, a clinical psychologist specialising in anxiety disorders, explains, “Our brains are wired to pay attention to threats, and repeated exposure to alarming news can make flying seem more dangerous than it is. It is important to balance awareness with rational perspective.”
How to mentally prepare for air travel
Educate yourself on air safety – Understanding the rigorous safety protocols involved in aviation can provide reassurance. Statistically, flying is far safer than driving.
Practice mindfulness & breathing techniques – Deep breathing and grounding exercises can reduce in-flight anxiety. Apps like Headspace or Calm offer guided sessions.
Limit exposure to alarmist media – Constant news consumption about plane incidents can heighten fear. Stick to credible sources and avoid sensationalized reports.
Focus on what you can control – Prepare for your flight by choosing reputable airlines, staying hydrated, and getting adequate rest before travel.
Distraction & comfort tools – Audiobooks, calming music, or even stress balls can redirect focus away from anxiety.
Seek professional help if needed – If fear of flying becomes debilitating, cognitive behavioral therapy (CBT) has proven effective in treating travel-related anxiety.
How aircrew and pilots manage stress
Even professionals experience stress, but rigorous training ensures they remain composed in emergencies.
Pilots rely on “sterile cockpit” rules (minimising non-essential talk during critical phases) and simulator training to prepare for rare scenarios. Flight attendants and crew are trained in “situation awareness”—assessing threats calmly and reassuring passengers through clear communication. A study published in the journal Behavioural Sciences investigated the impact of accidents and incidents on pilots’ emotions and situation awareness. The study found that accidents and incidents induced different levels of emotional responses in pilots, with accidents causing more significant changes in happiness and sadness (emotional induction). It also found that the pilots’ situation awareness was affected by their emotional state, with high-situation awareness pilots showing better emotional regulation. The pilots’ emotional intelligence mediated the effects of accidents and incidents on their emotions and situation awareness, the study revealed.
Raj Patel, a commercial pilot with 20 years of experience, shares: “We train for worst-case scenarios so that in real life, muscle memory and logic take over. Fear is natural, but discipline keeps us focused.”
Airlines are increasingly prioritizing mental health through various initiatives including crew support programmes that involve confidential counselling and peer support groups to help aircrew process stress as well as passenger initiatives, with some carriers now offering VR-based exposure therapy to help nervous flyers acclimate.
Perspectives and preparedness
While recent incidents are concerning, they remain rare. Airlines and regulatory bodies continuously improve safety measures to prevent accidents. The key is to stay informed without letting fear dictate decisions.
Fear is a natural response, but it doesn’t have to control us. Whether you’re a passenger white-knuckling through take-off or a pilot navigating rough weather, mental resilience—built through education, preparation, and psychological tools—can make the difference between panic and calm.
As Dr. Carter reminds us: “The sky isn’t the danger—it’s our perception of it. And perception can be trained.”
(Dr. P. Vijayalakshmi is professor & head, department of applied psychology, Sri Ramachandra Higher Education and Research, Chennai.[email protected])
Published – June 25, 2025 02:47 pm IST