At the terminal ready to board the plane where anxiety and fear of flying can be at it’s highest. Image by Unsplashed. Anxiety, stress, grief, fear. Children with anxiety — At the terminal ready to board the plane where anxiety and fear of flying can be at it’s highest. Image by Unsplashed.

Fear of flying, also known as aerophobia or aviophobia, is surprisingly common in the UK. Anxiety UK, estimates around 10% of the population has a serious fear of flying, with some studies suggesting even higher prevalence.

That translates to over 6 million people in the UK living with real distress at the thought, let alone the reality of boarding a plane. What’s more, YouGov data shows that 41% of those with fear-of-flying say their phobia is so intense they avoid long-haul holidays altogether. Many miss out on family trips, weddings, or work travel because of it.

Why is flying so scary?

Several common triggers emerge:

Fear of losing control or plane crashes – a major concern for 81% of Britons, who list engine failure or crash as top fears.
Claustrophobia and heights – enclosed spaces at altitude can escalate anxiety.
Media amplification – sensational coverage of plane incidents fuels fear.

Despite these understandable concerns, aviation is statistically among the safest forms of transportation. Yet our emotional brain often overrides logic.

Evidence-Based Ways to Ease Flight Anxiety

Therapists and experts recommend several proven methods to conquer flying fear:

1. Educate yourself

Understanding that commercial aviation is rigorously regulated and statistically safe can help calm anxiety. Pilots undergo extensive training, and aircraft are maintained to high safety standards.

2. Practice grounding & breathing techniques

Methods like 5‑4‑3‑2‑1 grounding and box breathing, have been shown to significantly reduce physical and mental stress during flights.

Box Breathing technique to help children with anxiety. Box breathing for anxiety, stress, worry and panic. Children with anxiety, stress, worry and panic. — Box Breathing technique to help children with anxiety

3. Label your fear

Simply naming your feelings, “It’s anxiety, not danger” can lessen the emotional intensity of fear.

4. Use gentle exposure

Gradual exposure—starting with short domestic flights or using virtual reality tools—builds familiarity and weakens fear responses.

5. Seek professional support

Cognitive Behavioral Therapy (CBT) and structured fear-of-flying courses (like TUI’s Fearless Flyer training from Gatwick) have helped many regain calm in flight.

My own panic moment, on the runway!

I hadn’t flown in over 10 years when we decided to go abroad as a family, for the first time. Whilst on the runway, the air stewardess came over the tanoy to say there was a bag not accounted for and we can’t depart until it’s been claimed. This triggered a thought, that was leading to panic! My heart started to race; my thoughts going crazy and I felt panic rising. I remember thinking, “Am I putting my kids in danger?”

That’s when I instinctively applied the same techniques we teach with the Calmness Crew:

Box breathing – in for 4, hold 4, out 4, hold 4.
Positive affirmation – repeating quietly: “I am safe. I am calm”

Those simple steps helped prevent a full-blown panic attack and I remained calm enough to focus on my family, not my fear.

A Weighted Plush Co-Pilot at 30,000 Feet

Children at airport with mental health plushie fear of flying. Children with anxiety, stress, worry and panic, benefiting from the calmness crew weighted mental health plushie — Children at the airport with their Calmness Crew weighted plushie that voice guides through techniques to say calm when scared or have a fear of flying.

Imagine having a calm, weighted plushie by your side—one that guides you through breathing, affirmations, and grounding with a quiet voice when tension builds.

That’s exactly what our Calmness Crew weighted plushies are designed to do:

Gentle weight to soothe the nervous system.
Built-in voice prompts for evidence-based techniques.
Portable comfort, perfect for take-off, turbulence, or just finding calm.

Though created for children, these plush co-pilots help anyone, adults included, who responds well to sensory and guided support.

Final Thoughts

Fear of flying affects millions in the UK—but it doesn't have to stop you from travelling. By combining:

Knowledge of safety facts,
Grounding and breathing exercises,
Self-awareness through naming feelings,
Gradual exposure,
Support from tools like Calmness Crew...

…you can reclaim calm in the skies.

If you’re preparing for a flight, give these strategies a go. And if you'd like a little plush co-pilot to guide you through it, explore Calmness Crew and watch our YouTube animations at www.youtube.com/@calmnesscrew.