TL;DR: Flying anxiety is more common than you might think and often stems from past trauma, phobias, or a heightened fight-or-flight response. Avoidance may provide temporary relief, but it doesn’t address the root causes of fear. Trauma-informed therapies like EMDR and Brainspotting, including therapy intensives, can help you process the underlying trauma, reduce physiological responses, and regain confidence in flying. Combining therapy with practical coping strategies allows you to travel with greater ease and freedom.

For many people, the thought of stepping onto an airplane triggers intense anxiety. You may feel a racing heart, shortness of breath, or a tightness in your chest long before the plane even leaves the gate. Flying anxiety is surprisingly common, yet it can feel isolating if your friends or family seem perfectly comfortable in the air.

While some individuals may have a mild unease about flying, others experience severe fear that interferes with travel plans or even life opportunities. This anxiety isn’t about personal weakness—it often reflects deep-seated trauma, phobias, or a nervous system that is highly sensitive to stress. The good news is that with trauma-informed approaches, it’s possible to address the root causes and develop strategies that allow you to fly with confidence.

In this blog post, we’ll explore why some people fear flying more than others, practical strategies for managing anxiety, and how trauma-focused therapies like EMDR and Brainspotting can help you overcome fear at its source.

Recognizing the Symptoms of Flying Anxiety

Flying anxiety can look very different from person to person, and it’s more than just feeling a bit nervous before a flight. For some, it’s a mild discomfort; for others, it can feel overwhelming or even debilitating.

Physical symptoms may include:

Rapid heartbeat or palpitations
Shortness of breath or hyperventilation
Sweating, trembling, or shaking
Nausea or digestive upset
Dizziness or lightheadedness
Muscle tension or a feeling of being “on edge”

Emotional and cognitive symptoms can manifest as:

Intense fear of crashing or being in an accident
Feeling a loss of control or helplessness
Catastrophic thinking, imagining worst-case scenarios
Panic attacks, which may include feelings of dread, fear of dying, or an overwhelming need to escape
Heightened anxiety days or even weeks before the flight

Behavioral signs often emerge as ways to avoid triggering these symptoms, such as:

Avoiding air travel entirely
Procrastinating or canceling trips at the last minute
Over-planning and seeking constant reassurance
Using alcohol or medications to cope during flights

These physical, emotional, and behavioral reactions are all ways your nervous system signals perceived danger. Knowing exactly what you’re feeling is the first step toward managing your anxiety effectively.

Why Some People Fear Flying More Than Others

So why do some people feel this fear more acutely than others? Researchers and clinicians point to a mix of biological sensitivity, prior trauma, phobias, and habitual thought patterns that amplify the body’s alarm signals.

Biological sensitivity: Some individuals are naturally more sensitive to stress hormones like cortisol and adrenaline, which can heighten the physical sensations of fear.
Traumatic experiences: Past experiences—whether related to flying, accidents, or other life events—can create subconscious associations between planes and danger.
Phobias and learned behavior: Some people may have developed phobias such as claustrophobia or acrophobia, or they may have learned fear from family members or peers who expressed anxiety about flying.
Cognitive patterns: Catastrophic thinking, such as imagining the plane crashing, can amplify anxiety and create a cycle of worry.

anxiety therapy seattle — **Understanding that flying anxiety has identifiable causes is important.**

It shifts the perspective from “I’m just a nervous person” to “my nervous system is responding to real or perceived threats”—and that’s something that can be addressed with the right tools.

Practical Strategies for Managing Flight Anxiety

Even before therapy, there are several approaches you can use to manage flying anxiety:

→ Grounding and Calming Techniques

Breathing exercises: Box breathing or diaphragmatic breathing helps regulate the nervous system and can reduce panic symptoms.
Mindfulness: Focus on the present moment—notice the sensations in your body, the feel of the seat beneath you, or the sound of the engine.
Visualization: Imagine a smooth flight experience, mentally rehearsing the steps from boarding to landing with calm confidence.

→ Exposure Strategies

Gradual exposure: Start with short flights, virtual flight simulators, or watching takeoff and landing videos. Incremental exposure reduces sensitivity over time.
Cognitive reframing: Identify catastrophic thoughts (“The plane will crash”) and challenge them with realistic perspectives (“Air travel is statistically very safe”).

→ Preparation and Comfort

Seat selection: Choose seating that feels safest—aisle seats, front of the plane, or near exits.
Comfort items: Noise-canceling headphones, favorite music, or a comforting scent can reduce stress and provide a sense of control.

While these strategies are useful, they don’t fully address the subconscious or trauma-related components of flying anxiety. For long-lasting change, trauma-informed therapy is essential.

How EMDR and Brainspotting Can Help

EMDR

EMDR helps the brain process trauma by using bilateral stimulation—such as eye movements—to unlock and reprocess distressing memories. For flying anxiety, EMDR can:

Reduce the emotional intensity of past traumatic experiences that contribute to flight fear.
Rewire automatic responses, so turbulence or takeoff no longer triggers panic.
Strengthen coping mechanisms by integrating positive cognitive and emotional associations with flying.

Learn more about EMDR here.

Brainspotting

Brainspotting targets “brainspots,” specific areas in the visual field where trauma is stored in the body. For individuals with flying anxiety, Brainspotting can:

Access deeply held fears that may not be fully conscious.
Release physical tension and nervous system hyperarousal associated with flying.
Create new patterns of emotional regulation, allowing you to experience planes as safe rather than threatening.

Learn more about Brainspotting here.

Both modalities work directly with the nervous system and the body’s implicit memory, helping you address the roots of fear instead of simply managing symptoms.

Therapy Intensives

Therapy intensives offer a focused, in-depth approach to overcoming flying anxiety. These sessions, which may last several hours in one day or span multiple days, allow for:

Rapid desensitization: By dedicating concentrated time, you can confront and process anxiety triggers more effectively.
Integration of EMDR and Brainspotting: Intensives allow repeated, structured practice of trauma-processing techniques.
Behavioral practice: Safe simulations of flying situations can be incorporated to reinforce progress.

Many clients report significant improvements in a short period, with anxiety dramatically reduced or eliminated. For people who have struggled with flying anxiety for years, therapy intensives can be life-changing.

Learn more about therapy intensives here.

Combining Therapy With Practical Strategies

While trauma-focused therapy addresses the underlying causes of anxiety, combining it with practical techniques maximizes results:

Use grounding exercises before and during flights.
Gradually expose yourself to flying situations while implementing strategies learned in therapy.
Monitor progress and adjust coping techniques with guidance from your therapist.

This combined approach helps you build confidence, self-efficacy, and long-term relief from flying anxiety.

When to Seek Professional Help

Flying anxiety is not something to “tough out” on your own. Professional support is beneficial if you:

Experience panic attacks at the thought of flying.
Avoid flights entirely due to fear.
Notice physical symptoms like racing heart, nausea, or sweating that interfere with travel.

trauma therapy seattle — Trauma-informed therapy provides a safe, structured environment to explore the roots of fear and develop coping strategies.

EMDR, Brainspotting, and therapy intensives are particularly effective for addressing flying anxiety at its source.

Takeaways

Flying anxiety is more than just nervousness—it often originates from trauma, phobias, or a hyperactive nervous system. Avoidance provides temporary relief but doesn’t resolve the underlying fear. Practical strategies such as grounding, mindfulness, and gradual exposure can help, but lasting change comes from trauma-informed approaches. EMDR and Brainspotting, especially when delivered through therapy intensives, allow you to process trauma, reduce physiological fear responses, and rewire your brain to experience flying as safe and manageable. Combining therapy with practical techniques empowers you to fly confidently and reclaim the freedom to travel.

Looking to connect with a trauma-informed therapist who specializes in treatment for anxiety?

Take your first step towards processing underlying fears, developing coping strategies, and regaining confidence in flying.

Book Now

anxiety therapist seattle wa — About the author

**Amanda Buduris, Ph.D., Licensed Psychologist** is a licensed therapist with over 10 years of experience supporting clients in Seattle, Washington. She specializes in trauma recovery, couples therapy, and attachment-focused work, and uses evidence-based approaches like EMDR, Brainspotting, IFS, and Emotionally Focused Therapy (EFT) to help clients heal from past trauma, improve relationship dynamics, and build emotional resilience. At **PNW Psychological Wellness**, she is committed to providing compassionate, expert care both in-person and online for clients across Washington, Oregon, and 42 other states through PSYPACT.