Overcoming Flight Anxiety: Tips from a UAE Psychologist

Mar 10, 2026

77 min

Mar 10, 2026 08:33

Fear of flights? UAE psychologist explains how to stay calm during turbulence

## Understanding Turbulence Anxiety

Many passengers experience anxiety during turbulence due to a perceived loss of control. According to Dubai-based psychologist Sneha John, turbulence is a normal part of flying, and aircraft are designed to handle it safely. The brain often misinterprets unexpected movements as threats, triggering anxiety.

## Reframing Your Mindset

Dr. John suggests reframing how you perceive turbulence. Instead of viewing it as a danger, consider it a natural part of flying. This shift can help calm the nervous system by reducing the perception of threat.

## Practical Coping Strategies

1. **Name the Sensation**: Use neutral language to describe the experience, such as saying "this is turbulence" to help regulate emotional responses.

2. **Ground Yourself**: Press your feet into the floor or hold the armrest to reduce feelings of instability.

3. **Controlled Breathing**: Practice breathing techniques, like inhaling for four seconds and exhaling for six, to activate the body's relaxation response.

4. **Curiosity Over Fear**: Observe the sensations with curiosity rather than fear, which can shift the brain from survival mode to analytical mode.

5. **Familiar Sounds**: Listen to calming music or podcasts to provide a stable focus for the brain.

6. **Observe the Crew**: Watching calm flight attendants can reassure you that the situation is routine.

7. **Stay Present**: Focus on sensory details like sounds and sights to bring your mind back to the present moment.

## Embracing Anxiety

Understanding that anxiety is a natural response to uncertainty, rather than a sign of danger, can help manage stress and regain control during flights.

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