{"id":71405,"date":"2025-08-16T14:53:06","date_gmt":"2025-08-16T14:53:06","guid":{"rendered":"https:\/\/www.newsbeep.com\/uk\/71405\/"},"modified":"2025-08-16T14:53:06","modified_gmt":"2025-08-16T14:53:06","slug":"how-to-calm-anxiety-during-turbulence-according-to-flight-attendants","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/uk\/71405\/","title":{"rendered":"How To Calm Anxiety During Turbulence, According To Flight Attendants"},"content":{"rendered":"

It\u2019s an experience all too familiar with air travelers: One minute the flight is going smoothly, and the next thing you know it feels like the plane is bumping and shaking in all directions. <\/p>\n

Turbulence is a very common part of air travel, but that doesn\u2019t make it less unpleasant. In fact, research has shown<\/a> that turbulence is one of the biggest causes of flying anxiety, as many passengers tend to catastrophize and take it as a sign the plane is going down. <\/p>\n

If you\u2019re someone who gets anxious when you\u2019re on a plane that hits a stretch of rough air, there are ways to avoid spiraling. We asked some of the most seasoned flyers \u2015 flight attendants \u2015 to share their advice for soothing nerves during turbulence:<\/p>\n

\"\"<\/p>\n

Thomas Barwick via Getty Images<\/p>\n

Focus on the fact that planes are built to withstand turbulence<\/p>\n

\u201cFirst and foremost, understand that the airplane is designed to fly through turbulence,\u201d said Laura Nottingham, an Atlanta-based flight attendant with Delta Air Lines. \u201cNothing is wrong with the aircraft. Pilots are highly trained professionals and know how to expertly handle turbulence. There are various reasons turbulence occurs: wind, changes in air temperature, thunderstorms, etc.\u201d<\/p>\n

She believes the best way to tackle fear is to understand it, so learning about the science of turbulence can put anxious passengers at ease. Focus on facts to avoid escalating into a state of worry. <\/p>\n

\u201cAir turbulence is a common occurrence. It is a helpful technique to decrease travelers\u2019 anxiety by helping them understand the effects of turbulence,\u201d echoed Yulanda Armstrong, an Eastern Airlines flight attendant and air transportation ground instructor in Guyana. \u201cIn most instances, turbulence appears more detrimental than it may seem. The industry should communicate the rhetoric that \u2018turbulence should be expected as opposed to dreaded.\u2019\u201d<\/p>\n

Practice meditation and deep breathing<\/p>\n

\u201cI personally have dealt with anxiety since my teenage years,\u201d said Dom\u00e9nica Jim\u00e9nez, an Ecuador-based flight attendant with Eastern Airlines. \u201cA tip that helps me now in my career in the skies is slow breathing. Being mindful of my breathing by slowing inhaling and exhaling has been a game changer. It helps me to stay calm during turbulence and also do my job.\u201d<\/p>\n

The meditation company Headspace has partnered<\/a> with a number of air carriers, include JetBlue Airways and United Airlines, to provide in-flight guided relaxation. Nottingham noted that Delta now offers meditation classes led by Peloton instructors as part of its entertainment options. <\/p>\n

\u201cMeditate or take a deep breath to help slow your breathing,\u201d she advised, adding that short meditations can help passengers feel more mindful and comfortable during a flight.<\/p>\n

Find distractions<\/p>\n

\u201cWhat better way to relax than by distracting yourself?\u201d Nottingham said. \u201cTake advantage of the time you have during flight to read a book, listen to music, or make that to-do list.\u201d<\/p>\n

Explore the movies and shows on your seatback screen or download your own entertainment before the flight. If you\u2019re traveling with a companion, talk to them about something unrelated to the flight. The idea is to keep your brain focused. <\/p>\n

\u201cWhat I will typically do is engage with the passenger with a friendly unrelated conversation to ease their mind off any anxious thoughts that may come during turbulence,\u201d Jim\u00e9nez said. \u201cI also offer them something to drink. A smile and a distraction go a long way.\u201d <\/p>\n

Get an ice pack<\/p>\n

\u201cSome passengers are not so afraid of turbulence, but really are afraid of getting airsick,\u201d Nottingham said.<\/p>\n

Fortunately, there are tricks to help alleviate feelings of nausea. If you feel yourself starting to get nauseated, Nottingham suggested contacting a flight attendant and asking for an ice pack. <\/p>\n

\u201cNothing cures nausea faster than an ice pack on the back of the neck,\u201d she noted. <\/p>\n

Talk to a flight attendant<\/p>\n

\u201cLet your flight attendant know if you get anxious, so we can support you throughout your journey,\u201d said Kim Howard, an Avelo Airlines flight attendant based in Connecticut.<\/p>\n

\u201cI\u2019ve had customers come on the plane in tears,\u201d she added. \u201cI will whisper to them, \u2018Are you an anxious flyer?\u2019 They say, \u2018Yes, I hate turbulence.\u2019 I ask their seat number and will reassure them before takeoff and check on them throughout the flight.\u201d<\/p>\n

She emphasized that flight attendants do more than just pass out snacks. They are also trained to keep order and promote safety \u2015 and to do so with kindness. So don\u2019t hesitate to reach out if you need reassurance or even a moment of distraction. <\/p>\n

\"Flight<\/p>\n

wsfurlan via Getty Images<\/p>\n

Flight attendants know the ins and outs of the plane and can assist you if you’re feeling anxious.<\/p>\n

Pay attention to announcements<\/p>\n

If turbulence makes you anxious, pay attention to announcements from the cockpit, as the pilots often give passengers a heads-up about anticipated rough air. <\/p>\n

\u201cAn announcement from our captain during turbulence goes a long way,\u201d Howard said. \u201cThe captain will often assure customers turbulence will be a short period of time throughout the changes of altitude. Of course, there are different levels of turbulence. Some are more severe than others. But, most times it is mild and for short periods of time.\u201d<\/p>\n

Ask for a seat change<\/p>\n

If you notice the plane is not full and feel uncomfortable or unsafe where you are, consider asking the flight attendant for a seat change.<\/p>\n

\u201cAt Eastern, if we notice a passenger is really nervous about their journey in the skies, and they\u2019re seated toward the back, we offer to re-accommodate them to another part of the aircraft where the turbulence may feel lighter, like the front of the aircraft or near the wings,\u201d Jim\u00e9nez said. <\/p>\n

Remember, professionals are in control<\/p>\n

\u201cI have encountered passengers whose responses to turbulence ranged from mild to severe anxiety during my career,\u201d Armstrong said. \u201cMy ideal technique is reassurance. Passengers want to know that they are safe.\u201d<\/p>\n

Whenever she feels anxious at work, Armstrong reminds herself that she is equipped with the skills and knowledge to remedy difficult situations and is responsible for the safety of all passengers. This understanding \u2015 that trained professionals like Armstrong are in control \u2015 can help ease passenger anxiety as well. <\/p>\n

\u201cDuring a flight when I experienced passengers with high anxiety, which impaired their ability to co-operate with our procedures, I announced, \u2018Ladies and gentlemen, remain calm. The flight attendants have the situation under control,\u2019\u201d she recalled. \u201cImmediately, the passengers were calm and cooperative.\u201d<\/p>\n

Jim\u00e9nez said she reminds anxious passengers that aircraft are one of the safest modes of transportation and that pilots and flights attendants are highly trained professionals. <\/p>\n

\u201cWhile flying through the sky can be daunting, the aircraft is designed to keep us safe and the entire staff on board is trained to keep you safe and comfortable,\u201d she noted. <\/p>\n

Take care of yourself<\/p>\n

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Alleviating your anxiety around turbulence begins before boarding. If you take care of yourself and your body ahead of the flight, you\u2019ll feel more comfortable on board. <\/p>\n

\u201cIt is always best to be well prepared for your flight,\u201d Howard said. \u201cHydrate the night before. Bring your favorite snacks, books, magazine, and, nowadays, you can download movies or TV shows. The better prepared you are makes for a less anxious flight.\u201d<\/p>\n","protected":false},"excerpt":{"rendered":"It\u2019s an experience all too familiar with air travelers: One minute the flight is going smoothly, and the…\n","protected":false},"author":2,"featured_media":71406,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[44],"tags":[5138,36855,3274,102,1906,6623,36854,56,54,55],"class_list":{"0":"post-71405","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-mental-health","8":"tag-airlines","9":"tag-airplanes","10":"tag-anxiety","11":"tag-health","12":"tag-mental-health","13":"tag-mentalhealth","14":"tag-traveling","15":"tag-uk","16":"tag-united-kingdom","17":"tag-unitedkingdom"},"_links":{"self":[{"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/posts\/71405","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/comments?post=71405"}],"version-history":[{"count":0,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/posts\/71405\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/media\/71406"}],"wp:attachment":[{"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/media?parent=71405"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/categories?post=71405"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/tags?post=71405"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}