Fear of flying, or aviophobia, is one of the most common phobias. In fact, Frontiers in Psychology reported that up to 40% of Americans have some fear of flying. For most, experiencing turbulence in the air sends that anxiety into overdrive.

Recent news stories can play into these fears. Consider the incident with the Singapore Airlines flight that encountered "sudden extreme turbulence" causing chaos, injuries, and a death (likely by heart attack) on a journey from London to Singapore in May, or the 2023 research from the University of Reading showing that turbulence is becoming more common with climate change.

It would not be uncommon, therefore, if quite a few students among your group preparing to travel abroad were feeling nervous about flying. It might even be the first flight for some of them. But knowledge, as they say, is power. Having a conversation about what to expect on a flight, including talking about turbulence—what causes it and the risks involved—can help those with aviophobia feel more confident.

What is turbulence?

As a basic definition, turbulence is irregular or unsteady movement of air which causes a plane to move in an unpredictable way. It can happen for many reasons, impacted by weather fronts, thunderstorms, jet streams, and mountain ranges. 

There are different types of turbulence.

• Mechanical turbulence is cause by something that disrupts the air flow. This might be a mountain range or buildings, for example.

• Thermal turbulence happens, usually on hot days, when warm air rises from the ground. 

• Clear-air turbulence, associated with jet streams is usually the most unexpected because there is no visible warning. 

Is Turbulence Dangerous?  

Usually, no.

Planes are designed and tested with turbulence in mind. Plus, pilots are well-trained to handle it. They have weather radar and other tools that can help predict where a patch of turbulence could hit. Flight paths and altitudes are often adjusted to avoid or minimize turbulence as much as possible.  

Though it can feel unsettling, it’s very rare that turbulence alone would cause a plane to crash or threaten an aircraft’s structural integrity. “Sudden extreme turbulence” as experienced on Singapore Airlines is also extremely rare.

The vast majority of turbulence-related injuries can be avoided by wearing a seatbelt.

Is flying safe generally?  

Flying, generally, is even safer than driving, which most of us do every day.

Dr. Arnold Barnett of MIT found that we are actually 19x safer while flying than while driving. And IATA shared that, out of 32.3 million flights in 2022, there were only five fatal accidents (which means, on average, you’d need to fly every day for 25,214 years to experience a 100% fatal accident). Even if you did experience one, your chances of survival are estimated by the National Transportation Safety Board in the US as exceeding 95%.

Tips to help anxious flyers

The following tips can help ease the mind of an anxious flyer.

1. EDUCATION. Beyond the facts and research mentioned above, there are many videos, websites, and more with information about turbulence and the safety of flying which you can find with a simple Google search. Learn as much as you can before you fly to boost your confidence.

2. RESOURCES. Apps like TurbCast can predict how turbulent a flight will be in advance and which at which point it will be most bumpy. VALK is a comprehensive app developed specifically for nervous flyers with lots of tools to discover. And SOAR, developed by a pilot who is also a licensed therapist, mixes elements of cognitive behavioral therapy and exposure therapy to calm down nervous flyers and build confidence. Lovefly podcast is also worth a listen.

3. SEAT SELECTION. Choose a seat over the wing if possible, or toward the front of the plane, for the smoothest journey. If your anxiety about flying is linked to claustrophobia, choose an aisle or seat with extra legroom. Avoid seats at the back of the plane where turbulence can be felt the most.

4. ACKNOWLEDGE FEELINGS. While flying, name symptoms of anxiety or fear for what they are. “My legs are shaking.” “My stomach is flip-flopping.” Welcome these feelings while telling yourself, “I feel scared, but traveling by plane is actually very safe.”

5. NORMALIZE TURBULENCE. Know that turbulence is a normal part of flying and it’s nothing unusual. Pilots and crew are well-trained and are dealing with it all the time.

6. RELAXATION. Lean into relaxation techniques like breathing exercises, download meditations before you fly, and have a playlist of calming music ready.

7. DISTRACTION. Read a book or magazine, play a game on your phone, watch a funny series on Netflix, or whatever it is that you enjoy getting sucked into when you have free time.

8. PREPARATION. Most importantly, keep your seatbelt fastened whenever you’re seated—even if the seatbelt light isn’t on.

9. TALK TO THE CREW. If you’re really nervous about flying, tell a flight attendant. They’re used to helping passengers who are uncomfortable with being on a plane and can help set your mind at ease as well as keep an eye on your mental well-being throughout the flight.

10. DESTINATION. Remember the reason why you’re flying in the first place! Let the excitement of reaching your final destination settle in. Keep your eye on the prize.

Keep an open door for Your Students

For those who fly regularly, the experience can feel like just another day of lines and waiting and passing the time. For someone who has never flown before, questions, uncertainties, and worries are likely whizzing through their mind. As the trip approaches, let students know they’re welcome to reach out any time with more questions or concerns related to their flight. With one positive experience after another, they will emerge as confident flyers with a blooming sense of wanderlust and many more adventures in their future.