A Pre-Flight Checklist for Nervous Flyers
Published by FlyingWith3 min readSources checked
Airline and government rules change. Check your airline's current rules before you travel.
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Take the unknowns out of the day: choose your seat when you book, pack a small calm kit, give yourself time at the airport, and keep your seat belt fastened whenever you're seated. The FAA says turbulence can throw unbuckled passengers from their seats.
Scope: General preparation for adults who feel anxious about flying. It isn't medical or mental-health advice. Official information comes from the U.S. FAA and NOAA; other countries' rules may differ.
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If flying makes you anxious, preparation can take some of the uncertainty out of the day. This checklist covers the week before, the night before, the airport and your seat. It's general information rather than treatment. If anxiety is severe, a doctor or mental-health professional is the right person to talk to.
Part of: Flying with Anxiety, Flying for the First Time
What changes by airline
- Whether choosing a seat is free or costs extra on your fare
- Whether in-flight Wi-Fi is available and what it costs
- The recommended airport arrival time
- The minimum connection time allowed
General advice: applies wherever you fly
One week before
Choose your seat when you book, if your fare allows it, rather than leaving it to the airport. Some anxious flyers prefer an aisle seat so they can get up without asking anyone to move; others prefer a seat near the wings. Seat selection may cost extra, depending on the airline and fare.
If fear of flying is holding you back, look into a fear-of-flying course. Some airlines and independent providers run them, usually combining an explanation of how flights work with coping techniques. Check who runs a course and what it includes before you pay.
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General advice: applies wherever you fly
The night before
Check in online if your airline offers it, and save your boarding pass to your phone or print it. Lay out what you're wearing and packing so the morning isn't rushed.
Pack a small calm kit in your personal item: headphones, a playlist or show downloaded in advance (not every flight has Wi-Fi, and it may cost extra), gum or mints, and anything else that reliably helps you settle.
General advice: applies wherever you fly
At the airport
Arrive by your airline's recommended time, or earlier if lines make you anxious. Waiting at the gate is dull, which is the point.
Some airports have quiet rooms or sensory spaces. Check your airport's website for what's available, or find a quieter gate area away from the main concourse.
General advice: applies wherever you fly
Choosing a flight
NOAA's National Severe Storms Laboratory says thunderstorms are most likely in spring and summer and during the afternoon and evening, though they can happen at any hour. Thunderstorms bring rough air and delays, so in storm season an earlier departure may help. It isn't a guarantee.
A non-stop flight removes an extra takeoff and landing. If you need a connection, choose more time between flights than the minimum the airline allows, so you aren't rushing through an unfamiliar airport.
General advice: applies wherever you fly
In your seat
Some people find slow breathing helps, for example breathing in for a count of four and out for a count of six. It's a coping technique rather than a treatment, and it doesn't work the same way for everyone.
Keep your seat belt fastened whenever you're seated, and listen to the crew. The next section explains why.
Official rules: United States (FAA)
What the FAA says about turbulence
The FAA describes turbulence as normal and frequent, but says it can be dangerous: passengers who aren't wearing seat belts can be thrown from their seats without warning.
FAA regulations require passengers to be seated with seat belts fastened when the airplane leaves the gate and climbs after takeoff, during landing and taxi, and whenever the seat belt sign is on. The FAA's advice is to keep your seat belt buckled whenever you're seated.
A table of NTSB figures on the FAA's page lists 207 serious turbulence injuries on U.S. airline (Part 121) flights from 2009 through 2024; 166 of them were crew members.
General advice: applies wherever you fly
If anxiety persists
If anxiety stops you from flying or makes trips very hard, talk to a doctor or a licensed mental-health professional about your options.
Official sources
Rules and amounts change. Before you rely on anything marked as an official rule, check the source. These are the official pages we used.
- Turbulence: Staying Safe · Federal Aviation Administration (FAA)
- Severe Weather 101: Thunderstorm Basics · NOAA National Severe Storms Laboratory
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