Fear of flying

If a fear of flying has held you back from enjoying a holiday, taking a career-enhancing work trip, or if you prefer to drive for seven hours rather than take a one-hour flight, we hope that the information on this page will help you.

We understand that some people experience anxiety or nervousness when flying – or even thinking about flying. The good news is that a fear of flying (sometimes called aerophobia or aviophobia) can be successfully managed and treated.

We've developed some tips to help reduce your anxiety, but the best way to manage your fear is by facing it through controlled exposure, which is why we strongly recommend taking a fear of flying course.

Take an aerophobia course to manage flight anxiety

Although no two anxious flyers are alike in their triggers and in how they experience the anxiety, experts agree that the best way to overcome the phobia of flying is by combining education about the flight process with gradual and repeated exposure. This controlled exposure therapy allows you to gradually face your fears in a safe and supportive environment.

Free yourself from fear with oVRcome

We've partnered with Christchurch-based anxiety experts oVRcome to bring you a low-cost exposure therapy programme that you can access at any time and from anywhere.

Using your smartphone and the oVRcome virtual reality headset, you can access clinically proven exposure therapy lessons that will help ground your fear of flying for good.

Audio lessons and exercises developed by clinical psychologists
VR simulations include common anxiety triggers such as getting to the airport, boarding the plane, flying through turbulence and landing
Subscribe today and start your audio lessons immediately
Available worldwide – VR headset is delivered to your door*

Backed by the latest research and clinically-proven techniques, oVRcome will teach you how to manage feelings of fear and help you to become a more confident passenger.

* International shipping rates may apply.

Tips to reduce flight anxiety at each stage of your journey

If you experience even the slightest bit of anxiety when flying, we've put together some tips to help you become a more confident flyer.

Prepare for your flight

Participate in an aerophobia course which will arm you with facts about the flying process and empower you with proven techniques to manage your anxiety.
Familiarise yourself with the plane; you can view the seat maps of all our aircraft and watch the current Air New Zealand safety video at any time.
Find the best seat for you – use seatselect to choose your seat in advance. If you suffer from motion sickness, a window seat is best. If turbulence triggers your anxiety, look for a window seat over the wings or towards the front of the plane to enjoy a smoother flight.
Find and practice some deep breathing and meditation techniques that help you to find a place of calm.
Consider purchasing some noise-cancelling headphones. These are especially useful for those on the autism spectrum who may have sensory sensitivity. Remember to follow the flight crew's instructions to remove them during the safety briefing.
Plan your journey to the airport. Book airport parking early to save on rates and on stress.
Review airline safety statistics and learn to separate your fear from your fear's imagined danger. Did you know that Air New Zealand consistently ranks in the top tier of the world's safest airlines?

24 hours before the flight

Start to get organised to eliminate some stress on the day:

Online check-in for most flights opens 24 hours before the flight's departure. You can find all the information about check-in processes here.
Download your favourite shows, audio books, music playlists, podcasts or meditation programmes to your tablet or mobile device for easy access when you're on the flight.
Plan what you will wear on the day of the flight. Aim for clothes that give you an ease of movement and are comfortable. Keep in mind that in some airports, aviation security checks before boarding ask you to remove any footwear that is above the ankle.
Try not to have any caffeinated drinks on the day of travel as this can increase your heart rate. Instead, opt for a naturally caffeine-free drink like peppermint or chamomile tea.
Once you're all organised, remember to try to focus on what you want out of this trip rather than any negative feelings about the flight. If you're flying to visit loved ones, bring a photo of them with you. If you're travelling to a holiday destination, bring an image of what you're most excited to see or experience.

At the airport

If you're afraid that your fear of flying may overwhelm you, you may wish to wear a Hidden Disabilities sunflower lanyard which will discreetly signal to our staff that you may need special care during your journey.
Some airports have dedicated quiet spaces. If you feel anxious and have ample time before boarding opens, spend a few minutes here grounding yourself and practising your mindful breathing.
Give yourself enough time to get to the boarding gate on time. Depending on where you're flying to, this will probably mean that you need to go through aviation security, so factor in some queue waiting time into your planning.

On the plane

If you haven't already, let a crew member, friend or loved one you're travelling with know you're an anxious flyer and maybe even share what part of the flight you are most uncomfortable with. They'll then be able to check in with you throughout the flight.
Work through your discomfort by focusing on why you're flying in the first place. Remember that you are going towards something that matters to you.
Tune in to our inflight audio on international flights – there are even a few guided meditations which may help keep you calm (look for Stars of Aroha).
Take some long and deep breaths to slow your heart rate and lower your blood pressure. Intentionally slowing your breath activates the parasympathetic nervous system – sometimes called your rest and digest system – and dulls the signals from your sympathetic (fight or flight) system.
After acknowledging your discomfort, try to busy your mind. Read that book, solve the crossword puzzle, listen to the true crime podcast you downloaded or tackle a math problem. Focus on something to occupy your rational brain in the present moment. When you connect to your rational brain, your emotional brain takes a back seat.
If you encounter turbulence, remind yourself that it is uncomfortable but safe. Our pilots and crew are trained to the highest standard and equipped with modern technology to fly through or avoid turbulence. Ensure your seatbelt is on, follow any crew instructions, and remember to breathe.

After the flight

Smile! You did it! Congratulate yourself for facing your fear and making headway in getting comfortable with discomfort.
Reflect on the outcome rather than the anticipation. Your flight landed successfully and you managed your anxiety. How did you do it? Well, you expected to feel anxious and planned ways to manage it, you acknowledged your anxiety when it happened, and when you landed safely at your destination you were freed of your anxiety. You'll be more comfortable to go through it all again next time.
Book your next trip and remember that every flight gives you the opportunity to practise your coping mechanisms and make future flights easier.