How To Deal With Turbulence Anxiety In 2023

how to deal with turbulence anxiety
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What is Turbulence Anxiety?

Turbulence anxiety is a fear of flying caused by turbulence, which is a normal part of flying. Turbulence can cause a plane to shake, rattle, and roll, but it is rarely dangerous. Turbulence can make a flight uncomfortable, but it is usually not hazardous. However, for some people, the fear of turbulence can be so severe that they cannot fly. Turbulence anxiety can cause panic attacks, nausea, and other physical symptoms. It can also lead to avoidance of flying, which can be both frustrating and limiting.

Coping Strategies for Turbulence Anxiety

If you are struggling with turbulence anxiety, there are several strategies you can use to help cope. The first is to learn about turbulence and how it works. By understanding that it is a normal part of flying, you can begin to work on reducing your fear. Additionally, learning relaxation strategies such as deep breathing, progressive muscle relaxation, or mindfulness can help to reduce your anxiety. Other strategies such as positive thinking and cognitive reframing may also help.

Tips for Managing Turbulence Anxiety

When it comes to managing turbulence anxiety, it is important to remember that it is a normal fear and that everyone experiences it to some degree. There are several tips that can help you manage your anxiety. The first is to focus on the present moment. Remind yourself that turbulence is normal and that it is not dangerous. Try to stay in the present moment and focus on your breathing. It can also help to talk to the flight attendants or other passengers on the plane, as this can help to take your mind off the turbulence.

Distraction Techniques for Turbulence Anxiety

Distraction techniques can be helpful for managing turbulence anxiety. This can include listening to music, reading a book, watching a movie, or playing a game on your phone. Additionally, many airlines offer audio or video entertainment options that can help to take your mind off the turbulence. Finally, it can be helpful to talk to the people around you, as this can help to distract you and make the time go by more quickly.

Medication for Turbulence Anxiety

In some cases, medication may be recommended for managing turbulence anxiety. This can include anti-anxiety medications or antidepressants. It is important to talk to your doctor before taking any medications. Additionally, medications should not be used as a long-term solution for managing turbulence anxiety. Instead, they should be used in combination with other coping strategies.

Therapy for Turbulence Anxiety

Therapy can be an effective way to manage turbulence anxiety. Cognitive-behavioral therapy (CBT) is a type of therapy that can help to reduce anxiety. This type of therapy helps you to identify and challenge negative thoughts and beliefs that are contributing to your anxiety. Additionally, relaxation techniques such as progressive muscle relaxation can help to reduce anxiety. Finally, exposure therapy can help you to gradually become more comfortable with the idea of flying.


Turbulence anxiety is a common fear of flying. It can cause panic attacks and other physical symptoms, and can lead to avoidance of flying. However, there are several strategies that can help to manage turbulence anxiety. These include learning about turbulence, relaxation strategies, positive thinking, cognitive reframing, distraction techniques, medication, and therapy. By using these strategies, you can begin to manage your turbulence anxiety and enjoy flying again.

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