What causes fear of flying?
Fear of flying has several causes:
- Loss of control: you depend on the pilot and the aircraft
- Fear of heights or claustrophobia: fear of the height or of the limited space in the aircraft
- Turbulence: unexpected movements feel dangerous, but are not
- Negative experiences or news reports: a single traumatic report can trigger fear
- Unfamiliarity: for people who rarely fly, everything feels unfamiliar and threatening
The good news: fear of flying can be treated and managed — even without therapy.
Good to know
Statistically, flying is one of the safest ways to travel: per kilometre travelled, the risk of a fatal accident on a plane is many times smaller than in a car.
Preparation: reduce stress before the flight
Most fear of flying starts days before the flight — not on the aircraft itself. Prepare like this:
- Keep the morning of departure calm — chaos and haste make anxiety worse
- Allow plenty of time — arriving late at Schiphol makes everything worse. Read how many hours before your flight to be at Schiphol.
- Book your taxi in advance via our form — that way you have one less thing to think about
- Avoid coffee and alcohol on the day of departure — both raise your heart rate and feelings of anxiety
- Tell the crew — cabin crew are trained to help you
At Schiphol: how to stay calm
Schiphol can be overwhelming — especially if you are already anxious. Tips:
- Walk calmly — rushing increases restlessness
- Sit still after security — take a seat at the gate and observe the normal behaviour around you
- Consider the lounge — calm, less busy, comfortable seats. See our guide to lounge access.
- Ask for a window seat if you want to see the ground, or an aisle seat if you are claustrophobic
- Watch aircraft landing — this makes flying feel normal
On the aircraft: proven techniques
Once on board, these are the proven techniques:
Breathing (4-7-8 method):
1. Breathe in for 4 seconds
2. Hold for 7 seconds
3. Breathe out slowly for 8 seconds
Repeat 4 times — this activates the parasympathetic nervous system and lowers your heart rate
Grounding (5-4-3-2-1 method):
Name 5 things you see, 4 you hear, 3 you feel, 2 you smell, 1 you taste. This brings you back into the moment.
Music or podcast: put on calming music or listen to a podcast to take your attention away from the sounds of the aircraft.
Good to know
Turbulence feels dangerous but is not. Modern aircraft are designed to cope with extreme turbulence. Pilots also avoid turbulence as much as possible using real-time on-board weather radar.
Apps and tools for fear of flying
There are several apps that have been shown to help with fear of flying:
- SOAR — fear of flying app by a former airline captain, explains every aircraft sound
- Skyguru — real-time turbulence information and explanations, reduces uncertainty
- Calm / Headspace — meditation and breathing exercises
- Turbulence Forecast — shows the expected turbulence on your route
Download and test the app at home before your flight — do not open it for the first time on the aircraft.
Professional help: a fear of flying course
If your fear of flying is severe, consider a professional fear of flying course:
- SkyCoach (vliegangst.nl) — Dutch fear of flying course with a theory day and a practice flight
- Boeing and KLM fear of flying courses — given by pilots, including a cockpit visit and a flight
- VALK Foundation (Leiden University) — scientifically based treatment
Fear of flying courses help 80–90% of participants significantly. After the course, most people fly without medication.
