‘I’m a neuroscientist and here’s how to beat flight anxiety for good’

Flying on can be a stressful ordeal for some people, and can cause them to worry about well before the actual flight.

Recently, dominating the headlines have also led to a surge in travel-related anxiety.

Google search data revealed that interest in “” has sky rocketed by an astonish 5614% in January 2025, suggesting that a growing number of travellers are struggling with newfound fears. 

But according to Dr Brian Ramos of Simply Nootropics, there are science-backed ways to overcome flight anxiety and reframe the flying experience. 

“People’s past experiences, personality traits, and overall anxiety levels all influence how intensely they experience flight anxiety,” Dr. Ramos explained. 

“With increased media coverage of aviation tragedies, many who were once comfortable flying may now find themselves feeling on edge. My goal is to put things back into perspective with proven techniques to soothe and retrain an anxious mind.”

Here are some ways to curb flight anxiety.

Dr Ramos stressed that the fear of flying is largely rooted in perception rather than actual risk.

By understanding how the brain responds to stress and applying simple psychological shifts, travellers can take back control.

One of the most effective strategies is to reframe anxiety as excitement. 

Anxiety and excitement produce similar physiological responses, such as a racing heart and heightened alertness, but the brain interprets them differently. 

“Instead of telling yourself, ‘I’m scared to fly,’ try saying, ‘I’m excited for this journey.’ This simple reframe transforms nervous energy into something positive and empowering,” said Dr Ramos.

Another key to calming flight anxiety is considering the facts. Air travel remains one of the safest modes of transportation, with the likelihood of an accident being significantly lower than that of driving a car.

“Look around. Do you see the flight attendants panicking? Other passengers?

“The reality is that flying is statistically safer than most everyday activities, including crossing the street,” Dr. Ramos reassures.

For those who struggle to quiet their thoughts mid-flight, distraction is a powerful tool. Engaging in a gripping book, an entertaining podcast, or even an in-flight movie can redirect the brain away from intrusive worries.

“Time flies when you’re immersed in something enjoyable, and before you know it, you’re landing at your destination,” Dr. Ramos adds.

If anxiety escalates during a flight, simple grounding exercises can help reset the brain.

Dr. Ramos recommends the 4-4-4 breathing method, where you inhale for four seconds, hold for four seconds, and exhale for four seconds. This technique slows the nervous system’s stress response and promotes relaxation.

Another effective strategy is the 5-4-3-2-1 grounding exercise, which shifts focus away from anxious thoughts by engaging the senses.

Identify five things you see, four things you can touch, three sounds you hear, two things you can smell, and one thing you can taste. This method forces the mind to reconnect with the present moment, reducing the intensity of anxiety.

Dr. Ramos also encourages the use of positive self-talk. Reminding yourself that anxiety is temporary and that air travel is exceptionally safe can be a powerful way to break the cycle of fear.

“Reassuring yourself and redirecting your thoughts can make all the difference,” he says. For those who need extra support, guided meditation podcasts can provide an added layer of calm.

While flight anxiety is on the rise, Dr. Ramos insists that it doesn’t have to control the travel experience. By using neuroscience-backed techniques to reframe fears, focus on facts, and stay present, travellers can rediscover the excitement and adventure that flying brings.

“With the right mindset, flying can go from something terrifying to something exhilarating,” he concludes. “It’s all about how you train your brain to respond.”