It still feels a little weird to say this: I developed flight anxiety after years of traveling regularly.
I’ve always loved airports, booking flights, planning trips—but this year something changed. Maybe it’s the recent media buzz around in-flight incidents or the way those stories dominate my feed. Whatever the trigger was, it hit hard after a particularly bumpy landing on a flight home from Las Vegas. The kind of landing where everyone on board looked around wide-eyed, silently asking, “Was that normal?”
And just when we thought it couldn’t get more unsettling, the flight attendant came over the PA and said:
“Not bad for his first landing, huh?”
Yeah. That did not help.
So, I’ve had to find a few tricks that calm my mind and body when I’m flying—especially during takeoff and landing. If you’re someone who feels that same pit in your stomach when the plane starts descending, here’s what’s been helping me:
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🍋 Sour Candy (Yes, Really!)
This might sound strange, but sucking on sour candy helps me stay grounded—literally and mentally. There’s actually some science behind this: strong sour flavors can activate your salivary glands and shift your brain’s focus away from anxious thoughts. It’s like a mini jolt for your nervous system that says, “Hey, focus on this instead!”
These are two of my favorites to keep in my carry-on:
👉 Sour Gummy Worms
👉 Airheads Soft Filled Bites
🎧 Noise-Canceling Headphones
Noise is a huge trigger for me. Sudden engine revs, landing gear clunks, or even cabin announcements can spike my anxiety. That’s why I never fly without my AirPods Max. The noise-cancellation is next level, and they’re so comfy that I forget I’m wearing them, even on a long flight.
📚 Audiobooks with Audible
I used to use audiobooks to help me fall asleep, but now they’re part of my in-flight routine. They keep my mind occupied in a way that feels calming and engaging. I finally upgraded to Audible, and it’s been totally worth it. I load up a few books before each trip—thrillers if I need distraction or memoirs when I want something cozy and familiar.
🧘♀️ Box Breathing (The Navy SEAL Trick)
When I feel my heart racing or that familiar wave of nerves creeping in, I turn to box breathing—a calming technique used by Navy SEALs. I learned it years ago and find that it works for me. It’s simple but powerful:
- Inhale for 4 counts
- Hold for 4 counts
- Exhale for 4 counts
- Hold again for 4 counts
I repeat this for a few minutes, especially during takeoff or turbulence. It helps me feel like I’m taking back control, even in situations where I am definitely not in control.
📝 Making Lists
This one might not be in the typical anxiety toolkit, but it works for me. Making lists helps quiet my brain by giving it something productive to focus on. Whether it’s trip ideas, a grocery list for when I get back, or random to-dos—it helps me feel organized and less chaotic.
My go-to app for this is Google Keep. It syncs across all my devices and lets me create quick checklists, voice memos, or even pin images for inspo. Plus, checking things off? Instant dopamine hit.
Final Thoughts
It’s easy to feel like we “shouldn’t” be anxious if we’ve done something a million times—but that’s just not how anxiety works. If you’ve recently developed flight anxiety like I have, you’re not alone. And you’re not doing anything wrong. I hope some of these little tools help you find a bit more calm the next time you’re up in the air.
Got a trick that helps you stay grounded at 30,000 feet? I’d love to hear it—leave a comment or DM me on Instagram!
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