Fear of flying? Try these expert-approved tricks to calm your nerves – from finger-tapping to the 'jelly' trick
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Nothing ruins the prospect of a sun-kissed week abroad like a fear of flying.
From the unsettling tremor of turbulence to cramped spaces and a lack of control, even just setting foot on a plane can send some passengers' hearts racing.
Around 25-30 per cent of adults experience some level of flight anxiety, making it one of the most common phobias worldwide, according to Phobia Aero.
Despite commercial aviation being statistically the safest form of transportation, millions experience significant distress when travelling by plane.
So, how can you combat a fear of flying?
Here, we round up some of the best pilot and cabin crew-approved tricks for you to test for yourself...
Jelly
Imagining the air like jelly can strangely feel calming for those scared of planes
The first tip is really rather odd – and it involves jelly.
Cierra Mistt, flight attendant who regularly shares airplane hacks online, offers advice for those who struggle with air travel.
Posting to her 3.3 million TikTok followers, she hoped to give some relief to those who panic when an aircraft gets bumpy.
She compared the air pressure at ground level and at 30,000ft to the difference between water and jelly.
'Think of this as the air that we live and breathe on the ground,' she said, while pointing to the glass of water.
Dropping her prop plane into the glass, it splashes straight to the bottom due to the lack of thickness in water, which she says is comparable to how some people imagine turbulence affects a plane.
However, when dropping her prop plane into the jelly – a far thicker substance – the flight attendant explains how this is far more comparable to air pressure at 30,000ft.
'The air pressure way up there is a lot more concentrated than it is on the ground level,' she said while shaking the cup of jelly, which holds the 'plane' firm.
'It would take a lot to swoosh you down, so just picture flying around in jello,' she explained.
Lift up your legs
There's another method for dealing with turbulence from your seat
Another simple – yet often effective – tactic is to lift up your legs during take off.
A nomadic couple who've spent the past few years travelling recently shared their tried and tested tips for coping with anxiety during bumpy flights.
The full-time travelling couple Sara and Ryan shared a list of helpful tricks for managing on board nerves, many of which they'd picked up from fellow jetsetters.
The easy travel hack is surprisingly simple – while seated on the plane, just lift your legs off the floor.
'By lifting your legs during take off you reduce that shaky sensation', read the caption, alongside a video of Sara demonstrating the technique.
'It's like turning on noise-cancelling for your body.'
Sara added in the post shared on their @acrosseveryborder account that she was shocked when she tried it the first time and felt 'no more shaking'.
The traveller revealed that the tip was one of 'many thoughtful responses' the couple received when they sent a call-out for flying anxiety coping advice.
Challenge your fears
Knowledge is power – and that certainly applies to a fear of flying.
According to BBC Science Focus: 'Understanding the noises and movements a plane makes during flight renders them less frightening.
'Know that the pilot will reduce the throttle shortly after take off. Study your flight plan online so that when the plane banks soon after take off, you know it's to point you towards Budapest, not that something is wrong.'
Professor Robert Bor, director of the Centre for Aviation Psychology, said having technical explanations for what is going on can be paramount to avoiding stress.
Breathing
Professor Bor says behavioural techniques can also help, with breathing being one of the most effective.
Breathing techniques can help alleviate a fear of flying and anxiety on board
He told the BBC: 'If we change our breathing, we better control how much oxygen is available to us, and that brings our heart rate down.
'Take slow breaths in and exhale slowly for five to seven seconds, pumping the last of the air out.'
Clench your buttocks
This might sound offbeat, but exercising the muscles in your buttocks can also help ease anxiety.
Professor Bor explained: 'Squeeze your buttocks really tightly for five seconds, then relax for five seconds.
'You're hijacking the body's central nervous system, which is telling your whole body to tense up.
'By making the involuntary, voluntary, the body stops emitting these messages.'
Finger-tapping technique
One more trick up Professor Bor's sleeve involves a finger exercise.
He advises passengers: 'Take your long middle finger – the rude one – and tap it as fast as you can while keeping the other fingers still.'
The concentration required for the exercise can help distract you from your fears.
Seat selection
It turns out, where you sit on board could have an impact on your stress levels.
Virgin Australia employee Sarah Goodwin, from Perth, said she has several 'good tips' for nervous flyers.
Booking a seat near the front of the plane can help ease fears
'When booking your seat, try and book a seat as close to the front of the aircraft as you can, because that is where you experience the least amount of turbulence,' Sarah said in a TikTok video.
The impact of turbulence is felt less at the front of the plane because it's beyond the centre of gravity on the aircraft.
Alternatively, turbulence is also less noticeable near the wings of the plane because the wings allow the plane to stay balanced.
Chat to the crew
Talking to cabin crew - who are specially trained to deal with these fears - can be helpful
Sarah's second tip is to speak to the flight attendants if you feel nervous or apprehensive.
'At the end of the day, we deal with people all the time so we are good at talking to them about things like this,' she said.
'Don't ever feel like it's something that we find annoying because I absolutely love to calm people's nerves when they're scared.'
Read turbulence sources
Another travel expert has revealed the 'science-backed tool' to help overcome a fear of flying.
Stacey Leasca, a travel writer from Travel + Leisure, flies regularly for work – despite being scared of flying herself.
Tracking flights and using apps can help to fill you in on what's going on
She wrote that she's tried most methods to combat the fear – but only one thing has worked. The tactic?
Stacey says she does so for each and every flight she takes.
She wrote: 'I use sites like Turbli, which combines data from official weather and aviation agencies to predict the turbulence, wind, and thunderstorm activity along your flight route.'
Turbli is a turbulence forecast tool that was established in 2020.
According to its website: 'Fearful flyers are frequent users.
'For some of them, Turbli is a lifesaver that helps them calm down by setting the right expectations; for others, it creates an additional anxiety that makes things worse.'
Using some of these techniques could help you to remain calm during a flight
If you're a nervous flyer and find knowledge helpful to eliminate the unknown, this could be the site for you.
Bryan Bruno, the medical director at Mid City TMS, a New York City-based medical centre, told Travel + Leisure: 'When you use tools like Turbli to predict turbulence, you're engaging your prefrontal cortex rather than allowing your amygdala to dominate with fear responses.
'Knowledge transforms unpredictable threats into manageable variables.'
He added that the brain can't be rational and in panic-mode at the same time.
What can you buy to help ease your nerves?
A great way to zone out on a plane is to sleep - your journey will pass quicker!
Designed to prevent pressure on your eyes, this 3D sleep mask is perfect. Made from premium memory foam and soft, breathable material, it offers superior comfort and light-blocking ability.
The flexible nose design ensures a snug fit, making it ideal for light-sensitive travellers or anyone who needs to block out light while sleeping on a plane.
Was £12.99
For those who enjoy listening to a podcast or audiobook to get to sleep – this eye mask with built-in headphones is the gadget for you.
Great for distracting nervous flyers!
A genius buy – at a low price.
Was £14.99
Coming in a variety of fun and funky colours, these compression socks work under trousers, skirts and dresses and help manage and reduce swelling for both men and women in flight.