How to Cope with Flight Anxiety After the Recent Plane Crashes

Therapist helping a client with flight anxiety.

Learn more about Flight Anxiety Therapy.

In This Blog, You’ll Learn:

✅ Why flight anxiety can feel overwhelming after tragic events

✅ Practical strategies on how to overcome flight anxiety

✅ The role of medicine for flight anxiety and natural calming techniques

✅ What to do if you experience a panic attack on a plane

✅ How flight attendants can support anxious passengers

✅ When to seek help from a therapist

If You’re Struggling with Flight Anxiety, You’re Not Alone

Hearing about plane crashes can make flying feel overwhelming, even if you weren’t personally involved.

The first accident happened on January 30, 2025, an American Airlines regional jet (Flight 5342) collided midair with a U.S. Army Black Hawk helicopter over the Potomac River near Washington, D.C., marking the most fatal U.S. aviation disaster in 23 years.
Now, on February 17, 2025, a Delta Air Lines jet made a crash landing at Toronto Pearson International Airport during strong winds and snowy conditions. While all 80 passengers safely evacuated, 18 sustained injuries. Authorities are investigating, with video showing a hard landing on a snow-covered runway.

Why is my flight anxiety so bad?

Flight anxiety has been on the rise for sure!

With these incidents in the news, it’s understandable that flight anxiety has increased for many people. You might be wondering, “Why is my flight anxiety so bad?” or questioning whether you’ll ever feel comfortable on a plane again.
The good news? There are ways to manage it. As a therapist who has helped many clients navigate their fear of flying, I want you to know that you don’t have to avoid travel forever. Whether you're preparing for an upcoming trip or just want to feel more in control, these strategies can help.

What Causes Flight Anxiety?

Flight anxiety can stem from many sources—fear of heights, turbulence, lack of control, or worst-case scenarios. After a recent crash, these fears might feel even stronger. You may experience:

A racing heart, nausea, or sweating just thinking about flying
Feeling on edge or panicked at the airport
Obsessively Googling how to manage flight anxiety
Needing constant reassurance from others
Avoiding flights altogether

If any of this sounds familiar, know that you're not alone. Many people work through their flight anxiety with the right tools and support and so can you.

How to Ease Flight Anxiety

Even if you’re feeling overwhelmed, there are ways to reduce flight anxiety and regain a sense of control.

1. Understand That Anxiety Isn’t Reality

Your brain may tell you that something bad will happen, but those thoughts don’t make it true. Air travel remains one of the safest ways to travel. When can flight cause anxiety? Yes, but that doesn’t mean danger is imminent. Challenge your anxious thoughts by looking at the facts.

2. Try Breathing and Grounding Techniques

When your anxiety spikes, your body goes into fight-or-flight mode. Slowing your breathing can help tell your nervous system that you’re safe.
Try the 4-7-8 breathing technique: Inhale for four seconds, hold for seven, and exhale for eight.

3. Bring Comfort Items

Noise-canceling headphones, calming playlists, or even a small object to hold can help redirect your focus.
Finding what calms flight anxiety is personal, so experiment with what works best for you.

4. Consider Medication for Flight Anxiety

If your fear feels unmanageable, talking to a doctor about medicine for flight anxiety could be an option. Some people find that can Xanax help with flight anxiety?
Yes, but it’s not the only option. Other medications like can propranolol help with flight anxiety or will hydroxyzine help with flight anxiety can also help reduce physical symptoms of anxiety.
If you’re curious about flight anxiety medication, speak to a doctor, primary care provider, psychiatrist or other medical professional about what’s best for you.
flight anxiety medication

5. Talk to a Flight Attendant

You might wonder, can flight attendants help with anxiety? The answer is yes! Flight attendants are trained to support nervous passengers. If you're feeling anxious, let them know—they can offer reassurance, extra information about the flight, or simple distractions.

What to Do If You Have a Panic Attack on a Plane

If you've ever had a panic attack on a plane, you know how terrifying it can feel. The combination of being in a confined space, feeling trapped, and fearing the unknown can quickly escalate anxiety. But there are ways to manage it.

How to Handle a Panic Attack Mid-Flight:

Acknowledge What’s Happening – Remind yourself that this is anxiety, not danger. A panic attack on a plane can feel like a heart attack, but it’s temporary and will pass.
Control Your Breathing – Try slow, deep breaths or use the 4-7-8 technique to calm your nervous system.
Engage Your Senses – Distract yourself by listening to music, watching a movie, or chewing gum.
Let a Flight Attendant Know – If you need assistance, don’t hesitate to ask. They are used to helping passengers with anxiety.
Use a Calming Phrase – Repeating something like “I am safe” or “This will pass” can help ground you.

Many people worry about can flight attendants help with anxiety? Absolutely. They are trained to support passengers, whether that means offering water, helping you change seats, or simply reassuring you that you’re okay. You can also start therapy with a therapist for panic attacks near me to help you cope.

When to See a Therapist for Flight Anxiety

If your fear is keeping you from traveling or disrupting your daily life, working with a therapist can make a difference. Many people overcome their fears with Cognitive Behavioral Therapy (CBT), exposure therapy, or relaxation techniques. Finding the best therapist near me can give you the tools to regain confidence in flying. At our practice Mountains Therapy in Montclair, NJ, we’ve been voted best therapy for anxiety-related concerns. If you’re looking for support, our team of best counselors near me can help you take the first step toward feeling more in control.

Therapy for Plane Anxiety

It’s completely understandable to feel uneasy after hearing about a plane crash in 2025. But you don’t have to let fear control your life. If you're looking medications for flight anxiety, contact your doctor, PCP, or psychiatirst today. If you're looking for other ways to cope with plane anxiety, there are many ways to calm flight anxiety and regain confidence in the air. Whether you use breathing techniques, medications, or work with a therapist to cope with flying anxiety. If you’re ready to work through your flight anxiety, reach out today. The best therapy near me starts with finding the right support, and we’re here to help. Want to talk about your anxiety before your next flight? Contact us for best counseling near me and take the first step toward freedom from fear.