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How to Get Over Your Fear of Flying With 13 Tips From Pilots, Therapists, and Flight Attendants

Conquer your fear of flying with these 13 expert tips.

We've all heard the saying "you're more likely to die in a car accident than a plane crash," but that's little comfort to those who are perturbed by the notion of flying hundreds of miles per hour in a hunk of metal some seven miles above the Earth's surface. (However, it's true: The National Safety Council puts the odds of dying in a motor vehicle accident at one in 93 based on recorded deaths, whereas there was not enough data to even calculate the odds of dying in a plane crash.)

"When people come in wanting to address a fear of flying, they will often say that they know flying is a safe form of travel and this may make sense to them in a rational, logical way," says Dr. Rebecca Hoffenberg, a clinical psychologist. "The problem is that their body has formed a response pattern where airplanes have become associated with anxiety."

While a clinical diagnosis of aviophobia — a fear of flying — is pretty rare, only affecting 2.5 percent of the population by some estimates , general anxiety about flying is far more common. Some fliers are worried about being in an enclosed space for too long, others dislike heights, and a select group is terrified they might accidentally open a plane door mid-flight. Furthermore, some passengers are worried about germs and viruses and others are just anxious that they might feel anxious on a plane.

Whatever your trigger may be, here are 13 tips to help you get over your fear of flying or flight anxiety. 

Investigate the root of your fear.

More often than not, it's not the flying itself you're actually afraid of — that's why it's important to analyze your anxiety before you try to overcome it. Licensed therapist Jules Jean-Pierre of Grow Therapy suggests that the more common fears associated with flying are the fears of dying, small spaces (claustrophobia), motion sickness, getting COVID, and judgment from fellow passengers, among others. Once you figure out what triggers your anxiety about flying, you can focus on overcoming that specific trigger. 

Demystify turbulence.

Turbulence is nothing more than wonky wind currents that cause planes to bobble a bit, not at all unlike driving on a bumpy road or sailing on a choppy sea. But seriously, there's no need to worry: Planes are specifically designed to handle and minimize turbulence.

"When you look out your window and see the wing bobbing up and down as the plane experiences turbulence, don't fear that the plane is about to come apart," says pilot Korry Franke. "Instead, be thankful, because those flexing wings are like shock absorbers working to smooth out the bumpy ride on a dirt country road."

Plus, these days, technology is used to predict areas of turbulence so that pilots can avoid them and provide the smoothest ride possible.

Learn about built-in safety features.

"Airplanes are mystical — albeit commonplace — machines. They make strange noises and provide unique sensations. They're complex. And they operate in a system with few parallels to what people know and understand," says Franke. So comfort yourself by learning how planes are designed to withstand emergencies. Preparedness is key in any emergency situation, so knowing that you're equipped to handle different scenarios may help ease any worry.

It's also helpful to do some research about air circulation on planes to help alleviate your fear of contracting COVID-19 (or any other contagious illness) on a flight . Fresh air is continually pumped into the plane — the cabin air is refreshed every three minutes — and any recycled air is pushed through HEPA filters that remove 99.9 percent of impurities, including bacteria and viruses. Also, the air in a cabin typically flows from the ceiling to the floor, not from front to back, so contaminants are not usually swirling around. 

Study your plane crash history.

It might sound counterintuitive, but arming yourself with knowledge of past aviation incidents might help you feel more at ease on a flight. Try watching a show like Mayday (also known as Air Disasters ), which educates viewers about plane crashes — it tells you what went wrong, why it went wrong, and how the industry has changed to prevent such an incident from happening again.

You can also watch videos of all the tests planes must undergo before being approved for flight, from stress tests that show how much wings can bend to extreme flight tests that push the limits of an aircraft. Planes are really tough.

Talk to your flight attendants.

Flight attendants are always there for you. "We are your best advocate. We will continue to check up on you and see how you are doing to make sure you feel good during your flight," says Jennifer Jaki Johnson, a flight attendant and the founder of travel wellness brand Jetsetter Chic. "We are trained to handle fainting, hyperventilation, and a list of various health incidents that may occur on the plane."

They're also air safety experts: Flight attendants are required by airlines to do in-person training once a year — and that's supplemented with regular online training — to ensure they're up-to-date on emergency procedures. "Our number one priority is to ensure the safety of our passengers," says Johnson. "So, know you are in good hands."

Take a flying lesson.

"I truly believe people generally aren't fearful of flying; they're afraid of what they don't know, or they're afraid of being out of control," says Franke. Eliminate the mystery by taking a flying lesson — if not in a real plane, then at least in a simulator. That way, when you get on your next flight as a passenger, you'll have a much more thorough understanding of how a plane works.

Pick a seat that helps you avoid your trigger.

One of the few things passengers do have control over on a flight is choosing a seat, and if you're uncomfortable in the air, it's worth spending a little extra for that choice. Once you've determined what exactly you're afraid of when it comes to flying, use your seat selection to help you avoid your triggers. If you're afraid of heights, stay away from the windows. But if you need to know what's going on outside at all times, then park yourself in a window seat. Aisle seats can be helpful for those who feel claustrophobic or restless and need to move around — upgrading to business or first class could be helpful there, too.

Visualize the trip before you leave home.

Mentally going through the motions of air travel can help you decrease your fear by helping you create a plan. "Perhaps the person starts by engaging in active imaginal strategy, simply walking through, in their head, the steps to leaving their home, traveling to the airport, and imagining themselves waiting for the flight, being greeted to board the flight, and how they could actually enjoy the flight," suggests Rodney Luster, chair of the Center for Leadership Studies and Organizational Research at the University of Phoenix College of Doctoral Studies. If you're not familiar with the process, enlist the help of a friend or family member who travels regularly — they may be able to coach you through the steps.

See a therapist.

If your fear is truly paralyzing, you're probably best off seeking professional help. "Mental health professionals can help individuals overcome a fear of flying through the use of cognitive behavioral therapy and exposure and response prevention," says Dr. Rachel Kutner, a post-doctoral clinical psychology fellow. Medical doctors can also prescribe anti-anxiety medication, which can certainly help nervous fliers.

Find a distraction that works.

Some people can get lost in a good movie or podcast, which could distract them from the fact that they're flying, but it's not that simple for everyone. Travel blogger Nicole Ratner suggests finding an engaging activity that will take your attention away from the anxiety. "So, for instance, I am left-handed, and when any turbulence begins, I will take out a piece of paper and use my opposite hand to write my name over and over again. It helps keep my brain sharp and focused on what's in front of me to distract me from the fear."

Utilize grounding or breathing techniques onboard.

"Grounding oneself helps a person get out of their head and focus on their surroundings. When a person grounds, they become aware of their five senses in their environment," says licensed psychotherapist James Miller, who hosts the Lifeology show. "For example, what do I hear around me? Let me feel my toes in my shoes, my hands on my pants. What do I smell? Taste? See? When a person focuses solely on their senses, it helps reduce the anxious thoughts and causes them to stay present in the moment."

Miller also recommends using breathing techniques to reduce anxiety, such as box breathing. "This allows a person to maximize their breath instead of allowing the fear and worry to increase their heart rate and potentially cause a panic attack," he says.

Do it anyway.

Exposure therapy really is a solid way to confront a phobia, according to some experts. "Exposure allows a person to come into contact with the feared stimulus and disprove their exaggerated, irrational cognitions surrounding the fear," says Dr. Kutner. Avoidance, on the other hand, only makes fears worse. So, if you really want to overcome a fear of flying, the best thing you can do for yourself is to get on a plane. Start small with a very short flight, then gradually work your way up to longer ones.

Travel with a trusted companion.

If you're going to tackle your fear head-on, a little personal support can go a long way. "Rely on a trusted travel companion to come with you on the flight. Be honest about your fears and share what you think may be helpful for you if you start to feel afraid," says Gina Radice-Vella, chief psychologist and director of internship training at Jersey Shore University Medical Center.

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Overcoming Aerophobia, the Fear of Flying

Frederic Cirou / Getty Images

Related Conditions

Living with a fear of flying.

Aerophobia is a type of specific phobia that involves a fear of flying or air travel. While statistics suggest that air travel is actually safer than traveling by other means including car and train, flying remains a common source of fear.  

Research suggests that between 2.5% and 40% of people experience flying-related anxiety each year.   Estimates on the low end likely represent instances where the condition is diagnosed by a mental health professional, while those on the higher end are likely the result of self-rated symptoms of flying anxiety.

So while many people are afraid of flying to some degree, only a much smaller proportion actually meet the criteria for a phobia diagnosis. Whether or not your fear of flying has developed into a phobia, it can have serious effects on your quality of life.

People who have aerophobia experience persistent and intense anxiety when they think about flying or when they travel by air. The symptoms of aerophobia, also known as aviophobia, are similar to those of other specific phobias. Physical symptoms of the fear of flying may include:

• Choking sensations
• Clouded thinking
• Disorientation
• Flushed skin
• Gastrointestinal upset
• Increased heart rate
• Irritability
• Shortness of breath

In some instances, people may even experience a full-blown panic attack . A panic attack is an episode of intense fear that can be accompanied by symptoms such as heart palpitations, feeling detached from reality, and a fear of dying.

Some people with a fear of flying are reasonably comfortable at the airport, but begin to experience symptoms just before boarding the plane. Others have difficulties that begin as soon as they reach the airport.

Anticipatory anxiety , in which you start experiencing the fear of flying long before a scheduled flight, is very common.

The fear of flying may be caused or worsened if you have certain other phobias and anxiety disorders. Some of these include:

• Claustrophobia:  People with claustrophobia often experience a fear of flying due to the confined quarters and lack of personal space.
• Fear of heights:  A general fear of heights (acrophobia) can also lead to a fear of flying.
• Social or germ phobia:  Those with social anxiety disorder or a fear of germs often develop a fear of flying because they will be forced to spend long periods of time with strangers.

In many cases, addressing these underlying fears can help relieve symptoms of aerophobia. The treatments for these related fears are often the same as the treatments for other types of phobias.

Some physical disorders can contribute to a fear of flying, including:

• Sinus or middle-ear blockage, which can cause pain or dizziness during flight.
• Having a cold, chronic sinus problems, or conditions such as vertigo or ear disorders can cause a very real fear of developing physical discomfort.
• Cardiovascular disease or other conditions that increase your risk of blood clots, which can prompt concerns about developing deep vein thrombosis during a flight.

Talk to your doctor about any physical conditions prior to your flight to develop a plan of action to minimize risk and discomfort.

The exact causes of a fear of flying are not known, but a number of different factors may play a role. One review found that the fear varies greatly from one individual to the next and is influenced by a complex array of physiological, psychological, and social factors that are unique to each person.

Some of these factors may include:

• Experiencing a traumatic flight or plane crash:  Even watching extensive news coverage of airline disasters can be enough to trigger a fear of flying. For example, many people experienced at least a minimal fear of flying in the wake of the September 11 attacks.
• Environment:  If your parents also had a fear of flying, you may have internalized their trepidation. This is a particularly common cause of aerophobia in children but affects many adults as well. You might pick up the fear of flying from another relative or friend, but parents seem to have the biggest influence on phobias.
• Other related circumstances:  Your aerophobia might also be rooted in an entirely different conflict. For example, a fear of flying that develops soon after a job promotion that requires travel could be caused by concerns about the job itself or its impact on your daily life. Likewise, children who must fly frequently to visit divorced parents sometimes develop aerophobia as a coping mechanism for the trauma of the divorce.

Research also suggests that triggers such as bad weather, take-off, and turbulence tend to be the most anxiety-inducing aspects of flying.   Travel delays, common when flying at popular times, may make the fear of flying worse.

Fortunately, the fear of flying is a treatable condition, even without knowing the underlying cause. Some common treatments include:

Psychotherapy

Cognitive behavioral therapy (CBT) is usually the first-line treatment for phobias including the fear of flying. CBT is an approach that focuses on changing the negative thoughts that contribute to fearful behaviors. Many specific treatments for phobias are based on CBT, but other treatment options are sometimes used as well. Some of the most frequently used approaches include:

• Exposure: Experts agree that the best way to overcome the fear of flying is controlled exposure, whether that's through virtual reality, a flight simulation, or actually flying.  
• Systematic desensitization : This involves gradually progressive exposure to a fear object or situation, which is often used to treat phobias such as the fear of flying.
• Individual therapy: Individual CBT,  hypnotherapy , and virtual reality techniques can also improve your fear of flying. One study found that an internet-based exposure program was effective in the treatment of flying phobia.  

Group Classes

If you do not have other physical or psychological disorders, you may be a good candidate for a fear of flying course. These classes typically last two or three days, often over a weekend, and are sometimes offered by airlines.

During classes, you may meet pilots, talk about airline safety, and even get a chance to board a real plane. Sometimes just becoming more familiar with the process and environment can help you feel more comfortable.

Medications may sometimes be prescribed to help alleviate certain symptoms associated with the fear of flying, such as nausea or anxiety. For example, your doctor might recommend that you take a medication designed to reduce motion sickness before your flight. They might also prescribe an anti-anxiety medication such as Xanax (alprazolam) or Valium (diazepam). 

While medications can be helpful, they are usually a short-term solution. They may be used in combination with psychotherapy.

In addition to getting treatment for your phobia, there are also things that you can do on your own to help cope with the fear of flying:

• Educate yourself about the flying process . Learning about how airplanes work, why turbulence happens, and what various sounds and bumps mean can help make flying less frightening.
• Identify irrational thoughts . Negative and catastrophic thinking can contribute to your fear of flying. Learn how to recognize these negative thoughts when they happen, then practice replacing them with more realistic and helpful ones.
• Learn to recognize triggers . When you think about flying or when you experience anxiety during a flight, pay attention to the thoughts or situations that preceded your fear. If you begin to notice that certain aspects of flying tend to trigger feelings of anxiety, you'll be able to better plan for how to deal with those situations when they arise.
• Practice relaxation techniques . It can be helpful to build a "relaxation toolkit," or repertoire of relaxation strategies that you can use when you begin to experience feelings of fear. Employ techniques such as deep breathing , visualization , and progressive muscle relaxation with the things that trigger your anxiety. Over time, these techniques may help lessen your fear of flying.

If you are experiencing a fear of flying that is negatively affecting your life, it's best to make an appointment with a qualified mental health professional. They can diagnose the phobia, determine whether you have any concurrent disorders, and develop an individualized treatment plan .

The fear of flying can have a major impact on your quality of life. With proper treatment, however, you can learn to manage and even overcome this common phobia.

Savage I. Comparing the fatality risks in the United States transportation across modes and over time . Research in Transportation Economics . 2013;43(1):9-22. doi:10.1016/j.retrec.2012.12.011

Clark GI, Rock AJ. Processes contributing to the maintenance of flying phobia: A narrative review .  Front Psychol . 2016;7:754. doi:10.3389/fpsyg.2016.00754

Eaton WW, Bienvenu OJ, Miloyan B. Specific phobias .  Lancet Psychiatry . 2018;5(8):678-686. doi:10.1016/S2215-0366(18)30169-X

Campos D, Bretón-López J, Botella C, et al. Efficacy of an internet-based exposure treatment for flying phobia (NO-FEAR Airlines) with and without therapist guidance: A randomized controlled trial . BMC Psychiatry . 2019;19(1):86. doi:10.1186/s12888-019-2060-4

Seif MN.  How Can I Overcome My Fear of Flying?  Anxiety and Depression Association of America (ADAA).

By Lisa Fritscher Lisa Fritscher is a freelance writer and editor with a deep interest in phobias and other mental health topics.

If Your Flight Anxiety Keeps You on the Ground, You May Be Struggling With Aerophobia

• Gail Saltz, MD , clinical associate professor of psychiatry at New York Presbyterian Hospital
• Kevin Chapman, PhD , licensed clinical psychologist, podcaster, and founder and director of the Kentucky Center for Anxiety and Related Disorders
• Sanam Hafeez, PsyD , neuropsychologist and founder of Comprehend the Mind

Flight anxiety is normal, but if your fear of flying keeps you permanently rooted to the ground, it may be time to seek professional help. Luckily, psychologists say there are proven treatment methods to help people with aerophobia overcome their fears. If you think you may have aerophobia or know a loved one who does, keep reading to learn more.

What is aerophobia?

Aerophobia, also referred to as aviophobia, is a fear of flying. Aerophobia falls under the wider umbrella of anxiety disorders and is classified as a specific phobia since it involves a distinct fear of air travel. This includes any combination of air travel methods (helicopters, hot air balloons, blimps, and so on), but is usually used to describe a fear of flying by plane since that’s typically the most accessible form of air travel.

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Symptoms of aerophobia

Symptoms of aerophobia can vary from person to person and are usually influenced by the individual’s past experiences with flying. However, some common psychological and physical symptoms often associated with aerophobia are outlined below.

Psychological symptoms may include:

• Heightened anxiety about flying in airplanes
• Avoidance of air travel
• Anxiety about upcoming flights
• Difficulty concentrating or relaxing during flights
• Obsession with the possibility of an airplane crash

In addition to these symptoms, “most phobias have a lot of overlap with the symptoms of anxiety, because it is, in fact, an anxiety disorder,” explains psychiatrist Gail Saltz, MD , clinical associate professor of psychiatry at NewYork-Presbyterian. To that end, some physical symptoms of aerophobia may include:

• Increased heart rate or palpitations
• Trembling or shaking
• Nausea or stomach discomfort

What are the causes of aerophobia?

Aerophobia may stem from past trauma regarding air travel, but it could also be due to other factors. According to clinical psychologist Kevin Chapman, PhD , founder of the Kentucky Center for Anxiety and Related Disorders , all phobias (including thanatophobia , somniphobia , cherophobia , and scopophobia ) typically stem from three primary pathways.

The first pathway is observational learning, or modeling a behavior we were exposed to in childhood, says Dr. Chapman. Research shows that many fears are taught to us at an early age 1 ; rather than learning to fear certain dangers through experience (like getting stung by a bee), we often learn about them through modeling the behaviors exhibited by our parents. For aerophobic folks, this could look like, while a child, observing a parent or caregiver who was overly suspicious or scared of flying in planes.

The second pathway, trauma, is the one you may be most familiar with, says Dr. Chapman. With this pathway, a fear of flying is developed after living through one or multiple negative past experiences with flying. This experience could be an especially violent or turbulent flight, or even something as severe as an aviation accident.

This final pathway for phobias to develop is through information transmission. This happens when someone learns about the threat of danger 2 of flying. This could look like watching news clips of an airplane crash, watching a scary movie about a plane crash, or reading a personal account from someone who survived an aviation accident.

As for who is most likely to be diagnosed with a fear of flying, research shows that women are more likely to be diagnosed with a specific phobia than men 3 . Dr. Saltz echoes this, adding that genetics do play a role, as well.

While research surrounding the heritability of phobias is sparse, science suggests that people who have someone diagnosed with a phobia in their family 4 are more likely to be diagnosed with one, too. “We don't know exactly what the genetic component is—as in, I can't tell you the specific gene—but it does run in families,” says Dr. Saltz.

Additionally, Dr. Saltz says that those with certain mental health conditions are more likely to develop a phobia. “Generalized anxiety disorder, panic disorder, or even depression or substance abuse disorder may raise the risk of developing a specific phobia,” she adds.

Aerophobia vs. flight anxiety

Aerophobia and flight anxiety may sound like one and the same, but they are two different things. Feeling nervous or uneasy before flying is totally normal. Unless you travel often for work or pleasure, most people don’t travel via planes very often: The average American passenger can expect to take only 208 flights throughout their lifetime, which comes out to roughly two to three flights per year.

While many people deal with flight anxiety leading up to a trip— research indicates roughly 40 percent of all adults 5 have experienced some form of it—the actual number of people diagnosed with aerophobia is much lower at 2.5 percent. To be diagnosed with aerophobia, “the symptoms need to be such that they have risen to the level of significantly impacting your life in more than one arena,” and those symptoms must persist for six months or more, explains Dr. Saltz.

The primary dividing line between aerophobia and flight anxiety is that aerophobia usually prevents the sufferer from participating in air travel. People with aerophobia may be so afraid of flying, says clinical psychologist Sanam Hafeez, PsyD , that they never attempt to take one. Their fear of flying may be so profound that “it could even be difficult [for them] to watch planes or other people fly in movies,” she adds.

Flight anxiety, on the other hand, is not an actual medical diagnosis, and “is much more generalized,” says Dr. Hafeez. People with flight anxiety are often able to quell their feelings in order to board a flight; aerophobic folks, on the other hand, are usually unable to push past their fear and fly in an airplane.

Are acrophobia and aerophobia the same thing?

Acrophobia and aerophobia are both specific phobias revolving around elevation, but they are two different diagnoses with unique sources of fear. Aerophobia specifically deals with a fear of flying, but acrophobia is a fear of heights .

Aerophobic people aren’t necessarily afraid of standing inside a skyscraper or riding on a tall rollercoaster. Their fear is specifically tied to air travel. People with acrophobia, on the other hand, have a fear of heights, regardless of the context.

In other words, acrophobic people may be anxious about flying in an airplane because they’re afraid of heights , but not because they’re afraid of the idea of traveling in a plane. And people with aerophobia aren’t always afraid of how high the plane gets. People with aerophobia may struggle with several other aspects of air travel, like airplane turbulence or sharing a cramped space with strangers.

Is aerophobia curable?

It’s possible to get over a fear of flying, though it may take some effort to overcome, says Dr. Saltz, and according to the United States National Institute of Mental Health, approximately 75 percent of people with specific phobias  overcome their fears with professional treatment.

One of the primary treatment methods for phobias includes exposure therapy. Exposure therapy is a mental health treatment method that involves exposing a patient to the source of their fears in progressive doses to help confront them. Many people with phobias tend to avoid the source of their fear altogether, which often makes the irrational fear even worse.

For people with a fear of flying, some progressive examples of exposure therapy could include talking about boarding a plane, then visiting an airport, then touring a plane, before finally boarding a plane and taking flight. “With a fear of flying—which is very common—there are places where you can go and actually visit an airplane, walk on an airplane, sit down, strap in, and even listen to someone talk as if they were about to take off,” adds Dr. Hafeez.

Doctors may also prescribe certain medications to help patients push past their phobias. “Medication can really be helpful,” says Dr. Saltz. She adds that in the case of phobias, doctors will usually prescribe specific serotonin reuptake inhibitors (SSRIs) or serotonin-norepinephrine reuptake inhibitors (SNRIs) to lessen the psychological levels of anxiety to help someone more easily progress through exposure therapy. Once the patient can get over the “hump” of initial exposure therapy, Dr. Saltz says that the medication is typically then decreased until the patient has completely weaned off of it.

How do I overcome flying anxiety?

You may feel compelled to avoid the thought of flying altogether before a big trip, but Dr. Saltz says that thinking more about it can help you gradually overcome your fear of it. “Exposure starts with literally thinking about the thing,” says Dr. Saltz.

Thinking and talking about your fear is a form of systematic desensitization, a graduated form of exposure therapy, says Dr. Hafeez. “You break out each component of the trauma or the phobia, and you desensitize a person to it,” she explains. She suggests taking slow steps: Try reading the word “flying in an airplane” first, taking slow, measured breaths, and maintaining a relaxed posture. Once you’ve mastered that without feeling anxious, look at a photo of a person in an airplane seat while trying to stay relaxed, then progress toward watching a video of a plane taking off or people talking on a plane.

“The goal is to relax the body, to deep breathe, to relax the muscles, and to acclimate yourself slowly,” says Dr. Hafeez. “And if you're not there, go back to the step prior until you are physically ready to go back to it.” While simple, Dr. Hafeez says that systematic desensitization is an incredibly effective, yet underrated, exposure therapy technique that can help people push past their fears.

When to seek medical treatment for aerophobia

For people with severe aerophobia, the above exposure therapy technique may feel impossible. “If you can't do that without having a lot of anxiety, then I would say that it's going to be very difficult for you to expose yourself to [flying or planes],” says Dr. Saltz. If this is the case, or if your symptoms of aerophobia begin to significantly disrupt your quality of life and hold you back from being able to fly, you may have a severe case of aerophobia. In this scenario, Dr. Saltz, Dr. Hafeez, and Dr. Chapman agree that professional help should be the next course of action.

That’s because people with severe phobias often miss out on certain opportunities because of their fears. For a person who has a fear of flying, this could include job opportunities that involve travel or relocation, being able to visit far-flung family or friends, or exploring other areas of the world. If your fear of flying keeps you from living your dream life, consider enlisting medical help.

• LoBue, Vanessa, and Karen E Adolph. “Fear in infancy: Lessons from snakes, spiders, heights, and strangers.”  Developmental psychology  vol. 55,9 (2019): 1889-1907. doi:10.1037/dev0000675
• Muris, Peter, and Andy P Field. “The role of verbal threat information in the development of childhood fear. “Beware the Jabberwock!”.”  Clinical child and family psychology review  vol. 13,2 (2010): 129-50. doi:10.1007/s10567-010-0064-1
• Fredrikson, M et al. “Gender and age differences in the prevalence of specific fears and phobias.”  Behaviour research and therapy  vol. 34,1 (1996): 33-9. doi:10.1016/0005-7967(95)00048-3
• Steinhausen, Hans-Christoph et al. “Family Aggregation and Risk Factors in Phobic Disorders over Three-Generations in a Nation-Wide Study.”  PloS one  vol. 11,1 e0146591. 19 Jan. 2016, doi:10.1371/journal.pone.0146591
• Clark, Gavin I, and Adam J Rock. “Processes Contributing to the Maintenance of Flying Phobia: A Narrative Review.”  Frontiers in psychology  vol. 7 754. 1 Jun. 2016, doi:10.3389/fpsyg.2016.00754

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How to Overcome Your Fear of Flying, According to People Who Have Done It

By Olivia Morelli

All products featured on Condé Nast Traveler are independently selected by our editors. However, when you buy something through our retail links, we may earn an affiliate commission.

Phobias are a weird thing. They can lie dormant in your psyche, hidden until you come face to face with that singular thing that triggers a visceral reaction. Or they can be omnipresent, severely impacting your daily life if your phobia relates to something commonplace. A phobia is an “ intense, irrational fear of something that poses little or no actualy danger ” that can relate to anything from an object, an animal or a place to a situation or a feeling.

When it comes to traveling, however, a fear of flying can be deeply debilitating. “For me, flying was a tortuous experience. I’d spend the weeks before terrified of what was to come, and for the entire flight, I’d be gripping onto my seat or my partner, praying to whoever was listening and making promises to myself if I made it through,” Megan Wilkes, Condé Nast Traveller ’s art production manager, tells us. “I was quite literally convinced I was going to die, and this happened every single time I flew anywhere. “

Below, we take a look at exactly what aerophobia is and which are the best tried-and-tested ways to overcome a fear of flying.

What is a fear of flying?

“Fear of flying is an irrational fear that the plane is a dangerous environment that needs to be avoided,” explains chartered psychologist  Dr. Mark Rackley . “The person with this phobia generalizes that all planes are dangerous, and so creates an association in their brain between flying and a threat to life.”

“The brain then creates a relationship between flying, planes, distorted thinking around what could happen, worry and anxiety symptoms borne out of fear, and then the behavioral piece, which is avoiding flying at all costs.”

What are the symptoms of aerophobia?

“This phobia is serious, as the person has made an association between flying and risk of death,” Rackley says. “The symptoms are excessive worry, anxiety and panic when it comes to flying. Panic attacks, hyper-vigilance and extreme emotional distress are symptoms, too. The brain is hardwired to help us avoid death and threat, so will react with avoidance when flying becomes a phobia.”

“I become very fearful when I board a plane because my anxiety makes me feel that I won’t see my family and friends again if the plane crashes,” says Amber Port , Condé Nast Traveller ’s audience development manager. “I can become incredibly worried beforehand, which makes the entire flying experience less than ideal.”

Why is fear of flying such a common phobia?

According to  Cleveland Clinic , aerophobia affects around 25 million people in the US. Part of the reason for this phobia being so common is the rapid growth of the aviation industry. For the Baby Boomer generation, flying was a scary concept, but they didn’t have to experience it very often. Today, many people travel by plane multiple times per year, resulting in more people having to frequently face a fear of flying.

“We are flying and traveling more than ever now,” Mackley tells us. “We also have more information about flying, planes, crashes and technology. People with a fear of flying tend to struggle with worry and anxiety anyway, in some form, in day-to-day life. Therefore, they do not like uncertainty and not being in control of outcomes. Flying requires that they relinquish control over to the pilot and agree to be passive. This is deemed too risky and so best avoided.”

“It actually helped me to find out that I wasn’t alone with my phobia,” Megan admits. “I did my own research, comparing all sorts of stats for flying against other means of everyday transport, and having open conversations about it with the people around me instead of being embarrassed and feeling alone. It was so interesting to find out that almost everyone I spoke to, while they may not have had a phobia, still had their own little habits, home comforts and herbal remedies.”

Can you cure a fear of flying?

Luckily, there are several ways those suffering can manage a fear of flying. Below, we talk to people with aerophobia about the methods that help them cope when flying.

Cognitive Behavioral Therapy

“CBT is the best way to treat a fear of flying. With a fear of flying, the person uses their emotional brain to inform them. When fear is produced, it turns our rational thoughts into fear-based thoughts, which direct our decisions,” Rackley explains. “With CBT, we move back from fear-based thoughts to rational thoughts—so, instead of reacting to what the feeling is telling is, we focus on what the evidence tells us. The person creates a different association in their brain between flying and how they think and feel. Typically, CBT might also include some exposure work, too, to get them back on the plane and flying again.”

Lauren Burvill

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Jillian Dara

Using CBT helped Megan overcome her fear of flying. “I originally started Cognitive Behavioral Therapy to help with a fear of public speaking,” Megan tells us. “Sessions focus on the origin of the fear—the root of my experiences and figuring out where the fear comes from. Through this, my anxieties around other things were eked out and we ended up discussing my fear of flying.”

“I learned that information seems to be key in CBT; the more you know about and understand the fear, the less power it has. I don’t believe there is a cure-all for any kind of fear, but I think taking steps towards managing and understanding it better can help those feeling powerless regain some control.”

Hypnotherapy

Hypnotherapy is a proven form of therapy to address a fear of flying. “I tried hypnotherapy years ago and it definitely helped with my fear of flying and claustrophobia,” Gerry Bryson, who has suffered from aerophobia her whole life, tells us. “I was skeptical at first—the expert I went to trained with hypnotherapist Paul McKenna, and I expected it to be someone swinging a pocket watch in front of my face—but it was nothing like that.”

“The hypnotherapist spoke to me about what my deepest fears were, and we talked through lots of different scenarios and practiced touching pressure points when I felt particularly nervous,” she explains. “After several sessions, I took my first flight and felt so much better, and I still use the methods I learned when I fly now.”

There are several different ways and techniques of using hypnotherapy to help with aerophobia. “Hypnotherapy can help because the brain can’t tell the difference between imagination and reality,” explains Penny Ling, member of the  Hypnotherapy Directory . “When working with a client who suffers from a fear of flying, it is key to get the person in a relaxed state and to scramble any negative experiences. Then, you can get them to rehearse in their minds the best flight they could want and repeat it until the thought of flying isn’t as intense.”

“There is also the ‘rewind technique,’ which changes the fearful into the funny,” she continues. “By using our sense of humor, we can change the way we feel. One client I saw used a visualization of  Morecambe and Wise  as air hostesses to make her roar with laughter. When she arrived back from holiday, she reported back that every time she saw one of the flight attendants she burst out laughing.”

Creating rituals is another tried-and-tested method of reducing stress or anxiety when flying. It’s a form of control – allowing passengers to feel as though they are in a familiar place or situation, and therefore reducing the fear associated with traveling by plane.

“I listen to the same song whenever I take off. It helps me keep calm,” Amber tells us. “There’s something about having a ritual that makes me feel like I’m more in control. I also like to watch the flight attendants as they move around the cabin—they are so at ease, just getting on with their job, so clearly unfazed by the fact that we are flying. It puts my mind to rest knowing how comfortable they feel.”

“Creating rituals can be a helpful strategy for managing and potentially overcoming a phobia like aerophobia. Rituals can provide a sense of control, comfort, and predictability in situations that provoke anxiety,” says  Hypnotherapy Directory member Soraya Mansour .

“Visualization and relaxation techniques like practicing deep breathing; pre-flight preparation with tasks you find comforting and grounding; education and exposure about the mechanics of flying to demystify the experience, or affirmations to reinforce positive beliefs about flying and your ability to cope with any anxiety that arises are all recommended rituals,” she advises.

“By incorporating these rituals and tips into your preparation for flying, you can empower yourself to manage anxiety more effectively and gradually overcome your fear of flying. Remember to be patient and compassionate with yourself throughout the process, and celebrate your progress, no matter how small.”

For some people, having conversations with those who help make sure flights are as safe and secure as possible can help reduce anxieties around flying. Several airlines offer courses that allow nervous flyers to understand the mechanics of aviation and what really happens when a plane takes off. Chantel Tattoli wrote about her experience with Air France's two-part in-person atelier in December, which you can read about here .

The  British Airways Flying with Confidence Course  is a one-day course run by pilots and cabin crew, with a 98 percent success rate in helping nervous flyers overcome their fears. The course is split into three sections, including a presentation by BA pilots, psychologist talks, and a short flight with a running commentary from a pilot explaining exactly what is happening at each stage of the journey.

easyJet offer a similar  Fearless Flyer  course, “suitable for anyone who is a nervous flyer, whether they experience slight anxiety or whether they have never flown before and with a success rate of more than 95%” for phobia flyers, says Captain Chris Foster, Fearless Flyer Lead Pilot at easyJet. The session includes a virtual ground course with top phobia expert Lawrence Leyton and a senior easyJet captain to run through the unfamiliar sounds and sensations on aircrafts, and teach different techniques to cope with nervousness, plus a one-hour long flight with a live commentary.

A version of this story originally appeared in Condé Nast Traveller .

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Fear of Flying

The fear of flying, also known as aviophobia, is a common and often debilitating phobia that can evoke intense anxiety or panic in individuals when faced with air travel.

What is Fear of Flying?

The fear of flying, also known as aviophobia, is a common and often debilitating phobia that can evoke intense anxiety or panic in individuals when faced with air travel. This fear can manifest due to various factors, including a fear of heights, lack of control, concerns about safety, or a traumatic past flying experience. Individuals with aviophobia may experience anticipatory anxiety leading up to a flight, marked by sleep disturbances, increased heart rate, and heightened stress levels.

Most individuals with aviophobia aren’t actually afraid of the plane crashing; instead, they feel anxiety by just being or thinking about being on a plane. They might know that their fear is irrational but can’t reason their way out of the anxiety.

Once on the plane, physical symptoms such as sweating, trembling, and nausea may intensify, accompanied by persistent fears of catastrophic events during the flight. Aviophobia can significantly impact a person’s personal and professional life, restricting travel opportunities and causing distress.

Treatment for Fear of Flying

Cognitive behavioral therapy (cbt).

At Light On Anxiety, our specialized therapists are trained to work with individuals experiencing fear of flying to address their specific concerns and symptoms.

Through CBT techniques such as exposure therapy, cognitive restructuring, and relaxation training, clients gradually confront their fears related to flying in a safe and controlled environment, learn to challenge and reframe negative thoughts and beliefs about flying, and develop coping strategies to manage anxiety symptoms.

Our therapists provide a supportive and collaborative environment where clients can explore the underlying causes of their fear, gain confidence in their ability to cope with flying, and ultimately overcome their fear to travel more freely and comfortably.

Medication can be a helpful adjunct to therapy in the treatment of fear of flying, particularly for individuals with severe symptoms or co-occurring conditions such as panic disorder or generalized anxiety disorder.

At Light On Anxiety, our team of psychiatric providers collaborates closely with clients to assess their unique needs and develop personalized medication regimens.

Our approach to medication management prioritizes safety, efficacy, and collaboration with clients to ensure they receive the most appropriate treatment for their symptoms while minimizing side effects.

Integrating CBT + Medication

At Light On Anxiety, we offer integrated treatment plans that combine evidence-based CBT therapy with medication management to address both the psychological and physiological aspects of fear of flying.

Our therapists and psychiatric providers collaborate closely to tailor treatment plans to each individual’s needs and preferences.

• CBT helps individuals develop coping skills and address underlying cognitive and behavioral patterns contributing to their fear of flying.
• Medication can provide additional support by reducing anxiety symptoms and enhancing the effectiveness of therapy.

Our approach involves a careful integration of CBT and medication, depending on patient preferences and clinical needs, to address both the biological and psychological aspects of fear of flying.

• Collaborative Treatment Planning : Our experienced team works collaboratively to create an individualized treatment plan that assists you in meeting your treatment goals as effectively and rapidly as possible.  
• Patient Empowerment : We believe in empowering you with comprehensive information about the fear of flying treatment options, allowing you to make informed decisions about your treatment journey. 
• Monitoring Progress : Regular monitoring and adjustments to your treatment plan are made based on your response and progress. This ensures you are obtaining maximum benefits from the time and energy you are putting into the fear of flying treatment process.  
• Ongoing Support :  We offer ongoing support and adjustments to your treatment plan as needed, ensuring a comprehensive and personalized approach to your path to healing.

Your Unique Path to Freedom From Fear of Flying 

Our goal is to create a treatment plan that aligns with your needs and preferences, recognizing that each individual’s journey is unique.

What are the symptoms of Fear of Flying?

The fear of flying can manifest through a range of symptoms, both psychological and physical. Common symptoms include:

• Persistent worry and anxiety leading up to a scheduled flight.
• Physical symptoms such as sweating, trembling, shaking, or feeling lightheaded, increased heart rate or palpitations, nausea, stomach discomfort, muscle tension and/or restlessness.
• Catastrophic thinking about potential accidents or mishaps during the flight and inability to focus or concentrate due to preoccupation with fears.
• Sudden and intense episodes of fear or panic, often accompanied by a feeling of losing control.
• Actively avoiding air travel or situations related to flying.
• Feeling extremely anxious or distressed when boarding the aircraft.
• Feeling disconnected from oneself or the environment.
• Rapid or shallow breathing, often associated with anxiety.
• Lingering anxiety or distress after completing a flight.

FAQs about Fear of Flying

Is fear of flying irrational.

The fear of flying is often considered irrational in the sense that it is disproportionate to the actual level of danger associated with air travel. Commercial aviation is statistically one of the safest modes of transportation, with rigorous safety standards and protocols in place. Despite these facts, individuals with a fear of flying may experience intense anxiety or panic, driven by irrational fears and concerns.

Is fear of flying a mental illness?

The fear of flying, or aviophobia, is generally categorized as a specific phobia rather than a standalone mental illness. Specific phobias involve an intense and irrational fear of a specific object or situation, in this case, flying. While aviophobia itself is not considered a mental illness, it can cause significant distress and impact an individual’s daily life.

Is fear of flying common?

Studies estimate that up to 25% of people have some fear of flying, with varying degrees of severity. While fear of flying is common, it’s important to note that many individuals with this fear can successfully manage or overcome it through therapy, support groups, or self-help strategies.

Can hypnosis cure fear of flying?

Hypnosis is sometimes used as a complementary approach to address the fear of flying, but it’s essential to understand that there is no guaranteed “cure” for specific phobias, including aviophobia.

More About Treatment for Anxiety

What is cbt & erp for ocd.

Light On Anxiety CEO Dr Debra Kissen describes how CBT & ERP helps clients move past OCD and other anxiety disorders.

Learn more about how we can create a custom individual treatment plan to fit your goals.

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What Is Fear of Traveling (Hodophobia)?

Learn more about hodophobia and how to seek treatment

What Is Hodophobia?

Fear of travel, or hodophobia , is a specific type of phobia that occurs when a person has an extreme fear of traveling. Phobias are a type of anxiety disorder that is characterized by an excessive or irrational fear of an object or experience. Hodophobia can include the anticipation of a trip, the trip itself, or recollecting the experience.

Some people call hodophobia "trip-a-phobia," which might be confused with trypophobia (fear of patterns of small holes). Trip-a-phobia is not a medical term but is often used to describe a fear of going on trips.

Read on to learn more about hodophobia and how to treat it.

Verywell / Zoe Hansen

Specific phobias are a type of anxiety disorder. It's estimated that 12.5% of adults in the United States will experience a specific phobia at some time in their lives.

With hodophobia, the fear occurs in several different ways and at different stages during the travel experience.

For some people, the anticipation of the trip triggers their fear. For others, it may be the actual travel experience and going from one place to the next. The phobic response can also occur on the trip home or after the trip is over, when the individual is now safe at home but recollecting the trip experience.

Hodophobia can be limiting, as a fear of travel may prevent people from seeing new places, attending special events, or visiting loved ones.

Related Phobias

Phobias that are related to hodophobia include:

• Aviophobia: Fear of flying
• Claustrophobia: Fear of enclosed or tight spaces
• Amaxophobia: Fear of driving or riding in a car
• Siderodromophobia : Fear of trains
• Gephyrophobia : Fear of traveling over bridges
• Thalassophobia : Fear of sea travel
• Megalophobia : Fear of large objects, which can include planes, ships, monuments, and statues

Fear of Travel Phobia vs. Travel Anxiety

What makes travel phobia different from travel anxiety is that specific phobias interfere with an individual's day-to-day functioning and limit their life in some way.

With a phobia, the fear experienced is out of proportion to the actual danger. People with phobias are usually aware their fear seems irrational. It's important to understand that the phobia triggers their fight, flight, or freeze stress response, so the danger feels very real to them.

People who are not phobic about traveling may still experience travel anxiety. This can be due to fear-inducing events, including natural disasters, epidemics, terrorist attacks, or the COVID-19 pandemic, that impact a person's fear of traveling.

Travel Anxiety with COVID-19

The travel experience changed dramatically during the COVID-19 pandemic. With high levels of uncertainty, concerns about flight delays and cancellations, viral screenings, fear of illness, and quarantines upon arrival, researchers found travel anxiety among all travelers during the pandemic.

Fear of contracting COVID-19 or other illnesses while traveling, particularly in another country, may continue to create anxiety for some people, even for the non-phobic.

Symptoms of Hodophobia

The body has a hypersensitive, active, and physical response to the phobia trigger.

When a person is stimulated by a phobia, biological changes occur in the body. These include changes in stress hormones, along with increases in heart rate and blood pressure, and changes in brain activity.

Hodophobia affects people much like any phobia or extreme anxiety response. Physical and psychological symptoms include:

• Feelings of doom and danger regarding the trip
• Feeling overwhelmed or confused by travel details
• Pounding heart, increased heart rate, or palpitations
• Feeling dizzy, light-headed, or faint
• Chest pain or tightness in the chest
• Sweating or sweaty palms
• Hot and cold flashes
• Shortness of breath
• Nausea, vomiting, or diarrhea
• Shaking or trembling

If the fear and the response to the fear becomes overwhelming, a person may experience a panic attack , which is an episode of extreme fear or anxiety accompanied by physical symptoms.

Diagnosis of Hodophobia

To be diagnosed with any type of specific phobia, a mental health clinician or medical provider will typically use the fifth edition of the " Diagnostic and Statistical Manual of Mental Disorders " (DSM-5), the American Psychiatric Association's official handbook to diagnose mental health conditions.

Specific phobias are considered a mental health condition. The diagnostic criteria for a specific phobia include:

• Fear or anxiety about a specific object or situation such as traveling, flying, or riding in trains.
• Being faced with traveling almost always causes immediate anxiety and fear.
• The phobia is typically avoided or endured with very intense fear and anxiety the entire time.
• Anxiety and fear are out of proportion to the actual danger being faced.
• The fear is consistent and lasts for six months or more.
• The phobia is causing impairment in a person's social, occupational, and day-to-day functioning.

Causes of Hodophobia

Specific phobias are caused by a few different factors, including:

• Trauma experience : If a person had a direct experience of travel-related trauma, it may impact their ability to travel and cause a phobia to develop.
• Learning from others : Some people develop a phobia, such as fear of traveling, from others. So, if a parent is afraid to fly, a child may grow up fearing flying as well.
• Others' experiences : People can develop phobias from reading or learning about dangerous situations that happen to others. For example, a person might fear travel after reading about someone else's fearful travel experience.
• Genetic : Risks for developing phobias may also be genetically determined.

Treatment for Hodophobia

Treatments for other anxiety disorders are sometimes helpful as a treatment for specific phobias.

Medication is a common treatment option for anxiety. Selective serotonin reuptake inhibitors (SSRIs) and selective serotonin-norepinephrine reuptake inhibitors (SNRIs) are recommended as first-line drugs.

These can include:

• SSRIs : Lexapro (escitalopram), Paxil (paroxetine), Prozac (fluoxetine), and Zoloft (sertraline)
• SNRIs : Effexor (Venlafaxine) and Cymbalta (duloxetine)

Often medication alone won't treat the phobia, in which case a person may want to consider psychotherapy.

Cognitive Behavioral Therapy (CBT)

Cognitive behavioral therapy (CBT) is a type of therapy that helps people identify and change destructive thought patterns that negatively affect their behavior or well-being.

Treatment may include systematic desensitization, which typically involves gradually being exposed to the fear until the person can overcome it. For hodophobia, the person may begin by simply imagining themself traveling, then they may look at photographs of people traveling, followed by taking a short trip, then a longer trip. These exercises may be combined with breathing and relaxation exercises to help the person deal with symptoms of anxiety.

Eye Movement Desensitization and Reprocessing (EMDR)

EDMR is a trauma-based treatment method that was designed to help people overcome the emotional distress of traumatic memories. This treatment involves doing specific types of eye movements as you process traumatic memories.

EMDR is sometimes used to help people overcome specific phobias like hodophobia and other anxiety disorders.

There are a few strategies to cope with hodophobia in the event travel is necessary:

• Ease into travel by taking small, short trips close to home. Slowly work up to going farther distances.
• Prepare ahead of time and know exactly where you're going to reduce anxiety.
• If possible, choose a low-stress destination.
• Map out your schedule and itinerary in detail so you know ahead of time what to expect.
• Travel with a friend or loved one for comfort.
• When flying, take direct flights as often as possible.
• Virtual reality and GoPro Tours found online may help with viewing the destination ahead of time.

Hodophobia is a fear of traveling that causes a person extreme anxiety. It can affect the periods before, during, and following a trip. There are treatment and coping methods available to help overcome this phobia including cognitive behavioral therapy and EMDR.

Eaton WW, Bienvenu OJ, Miloyan B. Specific phobias . Lancet Psychiatry . 2018;5(8):678-686. doi:10.1016/S2215-0366(18)30169-X

National Institute of Mental Health. Specific phobia .

 Fennell DA. Towards a model of travel fear . Annals of Tourism Research . 2017;66:140-150. doi:10.1016/j.annals.2017.07.015

International Association for Medical Assistance to Travellers. Travel and anxiety .

Harvard Health.  Understanding the stress response .

Flaherty GT, Nasir N. Reiseangst: travel anxiety and psychological resilience during and beyond the COVID-19 pandemic . J Travel Med . 2020;27(8):taaa150. doi:10.1093/jtm/taaa150

University of Pennsylvania Perelman School of Medicine. Specific phobias.

Anxiety & Depression Association of America. Symptoms of specific phobia .

Bandelow B, Michaelis S, Wedekind D. Treatment of anxiety disorders .  Dialogues Clin Neurosci . 2017;19(2):93-107. doi:10.31887/DCNS.2017.19.2/bbandelow

Singh H, Awayz H, Murali T. An unusual case of phobia: Hodophobia . Int J Indian Psychol . 2017;4(2):79-81.

De Jongh A. EMDR therapy for specific fears and phobias: The Phobia protocol . Eye movement desensitization and reprocessing: EMDR scripted protocols and summary sheets. Treating anxiety, obsessive-compulsive, and mood-related conditions . 2015;19:9-40.

By Michelle C. Brooten-Brooks, LMFT Brooten-Brooks is a licensed marriage and family therapist based in Georgia. She has been covering health and medical topics as a journalist for over 20 years.

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How to manage a fear of flying and flying anxiety

Peer reviewed by Dr Sarah Jarvis MBE, FRCGP Last updated by Emily Jane Bashforth Last updated 11 Mar 2022

Aerophobia is officially classed as an anxiety disorder. It is also referred to as aviophobia in the United States or known as fear of flying or flying anxiety. It is believed that 1 in 10 people are scared of flying. However, some studies suggest that the proportion is much higher.

In this article :

Why might someone develop a fear of flying, has fear of flying increased, how does a fear of flying present itself, what triggers flying anxiety, how to calm flying anxiety and fear of flying, fear of flying vs reality, how to deal with panic attacks on a plane, how to support someone with a fear of flying, how to manage a fear of flying following the pandemic, where can someone find support for fear of flying.

Continue reading below

Fear of flying could stem from having an anxious parent, whom someone has seen have panic attacks during flights. Flying can be a nerve-racking experience if someone has been involved in a traumatic incident, whether this is bad turbulence or a crash.

Yuko Nippoda, psychotherapist and spokesperson for the UK Council for Psychotherapy ( UKCP ), explains how a fear of flying often stems from a lack of control.

"If you are on a train and you need to get off, you can do so at the next stop. If you're in a car, you can get out almost anywhere. But once you get on an aeroplane, you cannot leave. This sense of losing all authority over your actions can be very frightening," he says.

Nippoda adds that people are used to feeling their feet on solid ground. Therefore, the idea of floating in the sky can lead to imagining worst-case scenarios.

"If catastrophic situations, such as engine failure, bad turbulence or a hijacking occur, the plane could crash. This fear of death can cause major flight anxiety, even if someone knows deep down those things are extremely unlikely. Their mind can go into overdrive."

A survey carried out by National Geographic in 2017 revealed that ⅓ of people in Britain are more scared of flying now than they were 10 years ago. It's likely this figure has now increased, with the recent global pandemic meaning people are flying less and those who are flying now have additional concerns in relation to health and safety. For example, in Britain , 48% are now relying on guidance from health experts before they travel by air.

When discussing the reasons for their flying anxiety, respondents recalled famous disasters, such as the disappearance of Malaysia Airlines flight MH370 in 2014. Figures show that 8 out of 10 British flyers worry about engine failure and plane crashes. ⅓ admitted that reading about plane crashes, disappearances and terrorist attacks in recent years has increased their fear. Anxiety is thought to be worst in 25 to 34-year-olds.

National Geographic says the survivability rates of plane accidents are much higher than people think, but survival can sometimes depend on how much you pay attention to the safety briefing. Despite growing fears, just over ⅓ of those surveyed said they do not watch the safety demonstration at the start of a flight.

Fear of flying can present itself in a number of ways.

Before a flight, someone could have panic attacks just thinking about their flight.

While actually on the flight, a person could start:

Feeling dizzy.

Having palpitations .

Feeling short of breath.

Feeling sick.

Having a panic attack .

Since everyone's fear of flying will likely derive from different situations, there are countless triggers.

Information about flight accidents in general (such as watching a documentary about an accident) can cause someone anxiety. This could even happen during a fictional film containing a flight-related catastrophe.

Nippoda adds that long-haul flights can be more of a trigger for flying anxiety than short-haul flights. Passengers know they aren't going to be sitting on the plane for as long during a short journey, whereas a long-haul flight allows more time for disastrous thinking.

In addition, if people have acrophobia (fear of heights) or claustrophobia (fear of confined spaces) in general, these can be heightened when on an aeroplane.

Patient picks for Anxiety

Why do we find it comforting to re-watch our favourite movies?

Panic attacks

Nippoda stresses the importance of breathing exercises to remain calm before flying.

"There are many techniques but, in general, it's important to inhale for a short period (5 seconds) and exhale for a longer period (7 or 8 seconds). People can inhale naturally but exhale until they have emptied all the air from the lungs, which helps to keep the rhythm of breathing," he says.

He says it can help to check out the flight information before boarding for reassurance. By doing this, you know what kind of aircraft you will be on, where your seat is, where the toilets are, and the general layout. Familiarising yourself with the aeroplane before you fly can mean the boarding experience feels less daunting.

Nippoda adds that educating yourself on what is reality versus what your brain fears, or what you've heard in movies, can be useful in overcoming fear of flying. He suggests studying accurate information, such as the points listed below, to help you feel safer on a flight and put things into perspective.

The odds that your plane will crash are one in 1.2 million, and the odds of dying from a crash are one in 11 million, according to Harvard University .

Your chances of dying in a car accident, on the other hand, are one in 5,000.

2017 was the safest year for commercial air travel since records began, with more flights undertaken than ever before and zero fatal accidents.

A person could fly once a day for four million years before being involved in a fatal crash.

If you start to feel flying anxiety in the middle of a flight, it's likely this panic will worsen quickly if you feel trapped and aren't able to use an emergency exit. Therefore, starting breathing exercises straightaway can help calm you down.

You may want to close your eyes and visualise something that puts you at ease and eases your fear of flying. Perhaps this is you lying on the beach at your eventual holiday destination, or a peaceful landscape.

"Allow yourself to relax. Remind yourself that you are in control within a limited space, even if you feel out of control. By practising your anti-anxiety techniques , you can start to feel empowered," says Nippoda.

You can also practise simple distraction techniques such as:

Listening to music.

Listening to podcasts.

Watching a comforting film or TV series.

Doing a puzzle.

Reading a book.

If you feel extremely uncomfortable, do not hesitate to call for the staff on board, who have been trained to deal with passengers who struggle with anxiety.

If you have been prescribed medication for anxiety or panic attacks make sure you have it on hand.

If you do not suffer from a fear of flying or flying anxiety but have a loved one who does, it can be difficult to know what to say, perhaps because you fear making the situation worse.

"Acknowledge that flying can be a scary thing, without invalidating how they feel," says Nippoda, adding that this is especially important if you (or they) are not a frequent flyer. They need to know they are not alone.

"Mention that other people on the same flight might have similar flying anxieties. You can also explain that, although there is not a zero per cent chance you will encounter a catastrophic situation, the probability is minimal as thousands of aeroplanes fly every day, but there are hardly any incidents. You can be realistic while being reassuring simultaneously. Reducing their belief that flying is scary by explaining probability like this can be helpful."

It might be useful to practise positive affirmations with your loved one. As you recite these, you should ask the other person to repeat each phrase. These phrases can be:

I am in control.

I am in good hands.

My fears are not realities.

There is no cause for alarm.

Planes make noise and that is normal.

Turbulence is just like a pothole in the road.

I am going to enjoy my trip.

Fear of flying can come with an added layer of unease following the pandemic. Not only is there the fear of being up in the sky and unable to leave the aircraft, but passengers might have a fear of germs or contracting COVID-19 .

What's important to remember is that airline companies have worked hard to implement procedures to ensure the health and safety of their passengers.

You should ensure you and your loved ones are following COVID-19 guidelines and taking your own precautions (such as using hand sanitiser and wearing a face covering) and raising any concerns you have with the staff. If you require clarification on the rules in place, contact the airline to put your mind at ease.

If you know somebody who has flown recently, you could ask about their experience. If you wish to speak to professionals who treat fear of flying, UKCP has a list of practitioners who offer support.

There are courses you can take to help you overcome your fear of flying and flying anxiety. They are offered by various airlines such as:

British Airways .

Virgin Atlantic .

You can find support for flying anxiety by visiting:

Anxiety UK .

Your GP for a formal diagnosis, anti-anxiety medication or a referral for therapy.

Article History

The information on this page is written and peer reviewed by qualified clinicians.

11 Mar 2022 | Latest version

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11 Mar 2022 | Originally published

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The American Psychological Association ( APA ) defines phobias as “a  persistent and irrational  fear of a specific situation, object, or activity (e.g., heights, dogs, water, blood, driving, flying), which is consequently either strenuously avoided or endured with marked distress.” An aircraft could be a perfect storm for a cocktail of triggers that would exacerbate one’s fear of flying.

Although air travel is the least likely cause of fatalities when it comes to modes of transportation, fears, and phobias surrounding flying are common. Gaining an understanding of your specific fears can lead to a better understanding of how you can cope and manage symptoms. 

This article highlights some common phobias associated with air travel and ways you could prepare and cope with related fears of flying. 

Aviophobia or aerophobia  is a fear of flying or being on an aircraft. Individuals may experience anxiety around being on a plane, take-off, landing, catching a disease on the flight, or getting locked in the plane. 

While individuals with this phobia can comprehend that their fear is irrational, the symptoms of anxiety surrounding the experience of a flight can make it seem like a real threat. Aviophobia can be exacerbated by feeding into your irrational fears or may develop in people who have never had issues with anxiety but may have had a bad experience on a flight.

Acrophobia  is an anxiety disorder marked by an intense fear of heights or intolerance for visual heights, which could impede many activities you engage in. People with a fear of heights find it challenging to imagine or go through the experience of being on a flight several thousands of feet up in the air. 

Common fears associated with acrophobia include a fear of falling from a height, being trapped, or an unavoidable impulse to escape being in the situation. According to a  study in 2016  in the Journal of Neurology, acrophobia is often comorbid with anxious or depressive conditions, where women are approximately twice as likely to experience the phobia than men. 

Agoraphobia

Agoraphobia is an anxiety disorder in which individuals meet specific criteria as per the  Diagnostic and Statistical Manual of Mental Disorders  (DSM-V):

Marked fear or anxiety about two (or more) of the following five situations:

• Using public transportation
• Being in open spaces
• Being in enclosed spaces (e.g., shops, theaters, cinemas)
• Standing in line or being in a crowd
• Being outside the home alone

About 2% of the U.S. population have agoraphobia , which often develops in early adulthood before the age of 35, being more common in women.  Etiological factors  that could contribute to developing agoraphobia include:

• Having comorbid anxiety or depressive conditions
• A history of early-life grief/loss, trauma, or abuse
• Highly neurotic or obsessive-compulsive personality traits
• Genetic predispositions

Individuals with agoraphobia often feel an impending sense of danger in unfamiliar environments outside their homes, where potential escape seems difficult and/or unavailable. 

Another phobia related to agoraphobia or social anxiety is  anthropophobia  which is a fear of people themselves regardless of the social situation. This is most common among teenagers and women. 

While it is not a formal diagnosis, anthropophobia is a stress response either to past trauma or the result of a hormonal imbalance in the adrenal glands in which there is a disproportionate release of stress hormones. 

Claustrophobia

Claustrophobia  is a fear of enclosed spaces and/or physical restriction from being able to escape a space. Approximately 12.5% of the U.S. population is reported to have this phobia, with it being most common among women. 

Chances of developing claustrophobia are higher if you:

• Experienced being trapped in an enclosed space as a child
• Were bullied or experienced abuse
• Had a parent with claustrophobia

Being in an enclosed space such as an airplane or a tunnel is the primary trigger of anxiety attack-like symptoms where you may feel a loss of control and an overwhelming sense of constriction. 

Mysophobia  is an intense fear of germs and/or contamination. Individuals with Obsessive Compulsive Disorder (OCD) are at a higher risk for developing mysophobia due to the nature of the compulsions of the disorder. 

Those with mysophobia may exhibit behaviors such as excessive handwashing/cleaning and a refusal to be in an environment where they may be ‘contaminated.’ This specific phobia may be developed due to past trauma, increased awareness of germs and anti-germ products, and a genetic predisposition to developing the phobia.   

Ways to manage and cope with travel-related phobias

Whether you are struggling with one specific phobia or a combination of several, the first step would be to educate yourself on what the signs and symptoms you are experiencing mean. 

Below are effective means of resolving air travel-related phobias and fears. Preparation ahead of time and identifying healthy coping strategies would enable you to find what best works for you before and during your flight. 

Cognitive Behavioral Therapy (CBT)

CBT  is based on the principle that dysfunctional behaviors or reactions result from distorted thought patterns and associated emotions. Simply put, if you would like to change an undesirable behavior, you would have to engage in introspection and change your thought patterns and perceptions of a situation. 

An effective form of CBT in treating phobias is exposure therapy. As you anticipate an upcoming flight, engaging in  exposure therapy  with professional help or self-learning may help you better prepare for your journey. Exposure therapy consists of skills designed to gradually desensitize your fears and anxieties toward a trigger, which would be, in this case, being in an airplane. 

Virtual-reality-based exposure therapy  has been particularly helpful in treating specific phobias such as aviophobia. With professional help, you would learn to overcome irrational and disproportionate responses to stressors that trigger anxiety symptoms.  

Consulting a doctor or psychiatrist could help assess your need for medications that would mitigate the intensity of anxiety symptoms. Professionals may prescribe either an SSRI or an SNRI. The prognosis of overcoming phobias is higher among individuals who engage in a combination of psychological therapy and medication, making it easier to engage in other de-escalation techniques. 

Mindfulness breathing techniques

You could practice  mindfulness breathing techniques  before and during your journey. Specific techniques include color breathing, progressive muscle relaxation, and visualization of a safe place.

Color breathing is a relaxation grounding technique in which you visualize a ‘color balloon’ in your abdomen expanding throughout your body as you breathe. It helps in being aware and controlling physiological sensations while being able to bring yourself to the here and now. 

Progressive muscle relaxation is a great technique to gain awareness of and actively relax your body. This skill progressively targets muscle groups tensing and relaxing parts of your body from head to toe while maintaining rhythmic breathing. 

These skills are effective in stress management and grounding oneself during an episode of high anxiety. 

Visualization

Several days before your journey, you could engage in visualizing what the experience would be like. Visualization helps in the anticipation and preparation of what to expect.  A study conducted in 2003  found that visualization through virtual reality as a treatment for aviophobia was effective even three years post-treatment.   

Lifestyle Changes to Help Relieve Anxiety

Living with anxiety can be overwhelming and intrusive in daily tasks you have going on in your life. Anxiety can be chronic and unconsciously triggered by internal or external influences. For those struggling with phobias, anxiety levels may be especially debilitating and limit the things you can engage in daily. 

Approximately 31.1% of the general population struggle with an anxiety disorder while 12.5% struggle with a specific phobia at a point in their lives. With the prevalence of anxiety-related issues being this common, it can be beneficial to be informed on how to better manage long-term symptoms.

This article highlights some lifestyle changes you could incorporate to manage and lower symptoms of anxiety and possibly other co-occurring symptoms.

Take a Hike

Basically, any form of exercise has been found to lower symptoms of anxiety and depression. Exercise provides you with a productive distraction from the very thing that is causing you to stress while aiding in improving your overall physical health. 

According to the Anxiety and Depression Association of America , individuals who exercise regularly were found to have lower levels of anxiety and depression, along with a lower chance of developing such symptoms over the next five years.

Exercise is a powerful tool that affects you emotionally , through a natural release of pleasure neurotransmitters and helps build emotional resilience to stressors. It also activates the connection responsible for decision-making and emotions in your brain, which aids in emotional regulation and resilience. 

Ways to help maintain your motivation is to pick a few different things you like that keep you active. Set a routine to hold yourself accountable, or ask a buddy to join you. Focus on the frequency of your dedication and set small attainable goals for yourself. 

Eating Healthy

The phrase “eat unhealthily and you will feel unhealthy,” rings great truth to the effect diet has on your well-being. Foods that increase blood sugar levels , such as caffeine and alcohol, were found to increase stress responses, thus elevating levels of anxiety. 

High-fat, processed foods and simple carbohydrates also had a similar effect where blood-sugar levels were unstable due to the high rate of metabolism. 

A healthy balanced diet consisting of vegetables, omega-3-rich foods, magnesium, zinc, and vitamin B was found to lower levels of experienced symptoms and improve physical well-being. After all, the mind-body connection is a lot stronger than we are aware of. 

Connect with Nature

Human beings have the innate drive to experience the natural world, whether it is fresh air, the feeling of sunlight hitting our skin, or viewing the scenery. A study conducted in 2018 found that individuals who spent more time in nature were found to have lower levels of physical and psychological stress. 

Being in a natural environment restores and soothes emotional and physical distress. Whether it is having a cup of coffee on your patio, walking barefoot in your yard, or jogging through a park, incorporating nature into your routine a few times a week could have a positive effect on experienced stress. 

Power of Senses

Your senses have evolutionarily been designed to respond to your environment. The power of your senses can be utilized to create a sense of calm and relaxation of your choosing. It is recommended to incorporate a sense of relaxation into your daily routine, specifically before bed. 

Aromatherapy has been used in a variety of therapeutic environments and targets your sense of smell to elicit different responses. Rosewater and lavender were found to have particularly calming effects in response to anxiety. Using essential oils is a neat way to create a relaxing space to end your day.

Another common means of relaxation is music. Having a routine where you play soothing music with lower beats per minute has been found to reduce blood pressure and overall stress response. This can be done as a part of your nighttime routine or even on the drive home. 

A common experience for those struggling with anxiety is the feeling of overwhelm with racing thoughts. Journaling could help combat that while reducing levels of anxiety and overall stress. It could help you have a visual representation of your emotions, which makes it easier to process, along with a means of prioritizing things that you are potentially worried about. 

Who dislikes a good laugh? Spending time with family and friends, or even watching funny cat videos on the internet can get you in a better mood instantly. 

Laughter has health benefits physically, where it relaxes your muscles, lowers levels of stress hormones, and reduces blood pressure. Psychological benefits include a lowered stress response that leads to anxiety, an improved mood, and allows you to have a sense of social connection that is beneficial for an overall sense of well-being.  

Written by Shenella Karunaratne , Staff Writer

Fact Checked

Our team of writers and editors rigorously evaluate each article to ensure the information is accurate and exclusively cites reputable sources.

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What was air travel like in the USSR? (PHOTOS)

An Ilyushin Il-62 Classic plane, the first Soviet intercontinental jet airliner, of Aeroflot at Vnukovo airport.

Officially, Soviet civil aviation was born in 1923, when ‘Dobrolyot’, a  voluntary air fleet society, was set up to transport passengers and mail. In 1932, Dobrolyot was transformed into the Main Civil Air Fleet Directorate, known as Aeroflot, which became the official (and only) airline in the USSR. By that time, the Soviet Union had developed its own aircraft: U-2, PS-9, K-5.

Routes were not numerous: flights connected Moscow, Nizhny Novgorod, Kazan, Kharkov, Odessa, Leningrad and Kiev. Vladivostok or Yakutsk could be reached only with stopovers.

This is how the first passengers of a U-2SP airplane traveled in 1940:

Civil aviation began to develop in the Soviet Union for real only after the Great Patriotic War. In the 1950s, Aeroflot received jet aircraft, and flying became much faster and more pleasant: if in the 1930s a flight from Moscow to Nizhny Novgorod took four hours, now it was just an hour and a half.

The Tu-104 jet aircraft had its maiden flight on the Moscow - Omsk - Irkutsk route in 1956. Smoking was allowed on board (on foreign flights, smoking on board was allowed until 2000).

In the 1960s, air traffic connected not only the capitals of the Soviet republics, but regional centers, too. The number of airfields mushroomed all over the country. For example, from Voronezh (an industrial center in southern Russia) there were flights to almost a hundred cities.

Voronezh Airport.

In 1976, Aeroflot became the world's first airline to have carried over 100 million passengers in a year.

Yakutsk airport.

By the early 1960s, Moscow had four airports: Vnukovo, Bykovo, Sheremetyevo and Domodedovo. The capital was considered the country's main transport hub - it connected more than 200 cities in the Soviet Union. This is what Domodedovo airport’s terminal looked like in 1965:

Domodedovo airport, 1965.

So how much were tickets? The Moscow Passenger Transport directory for 1990 lists the following ticket prices from Moscow: to Sochi, 31 rubles (about 3,400 in present-day rubles, or $50), to Leningrad, 18 rubles (1,900 rubles, or $29), to Vladivostok, 134 rubles (14,600 rubles or $220). These prices are quite comparable with today's air fares, but one should bear in mind that the average monthly salary of a specialist in the USSR was 170 rubles, so far from everybody could afford to fly. That said, flights within regions or between regional centers were much more affordable.

The ticket price included meals (that were served on real china plates) and a baggage allowance. Each passenger could check in 20 kg for free, plus carry-on luggage. On small aircraft, like the An-2, and helicopters, luggage was limited to 10 kg.

Passengers dine on board Tu-104, the first Soviet passenger jet.

Children under 5 could travel for free, while those aged between 5 and 12 were entitled to a 50 percent discount. During the academic year, from October to May, the same discount applied to all schoolchildren and students. All prices were fixed. War veterans were entitled to free air tickets twice a year.

A flight attendant serves passengers on board a Tu-104 aircraft in 1958:

A baby on board Soviet Tu-104.

Tickets were sold at special air travel terminals. Getting a ticket to a popular destination like Anapa or Sochi was not always easy. 

July 1, 1958. An employee of Aeroflot answers a phone call.

An interesting fact: until the 1970s, plane tickets could be bought without a passport – they were not issued with a particular name. Passengers were only required to produce an ID when checking in at the airport.

In Moscow, check-in could be done both at the airport and at the air travel terminal onLeningradsky Prospekt (Leningradsky Avenue) in Moscow. Inside, it looked like a regular airport terminal, except that there were no planes. From there, special express buses transported registered passengers to the relevant airports. In those days, there were few cars in Moscow and the journey only took an hour and cost less than 1 ruble (100 present-day rubles, or $1.5). Similar buses ran between the city's four airports for transit passengers, offering a very convenient and fast service.

Moscow, 1966. The terminal interior view.

Incidentally, although the Soviet Union had regular international flights (to the U.S., Europe, and Asia), an ordinary citizen could not buy a ticket for these flights. In Soviet times, only a few people who had exit visas could travel abroad . 

Vnukovo, 1983.

So, who was allowed to fly on those flights? Cultural figures, officials, athletes, and of course, foreign tourist groups. If on domestic flights, there was no division into different classes of service however on international routes Aeroflot did try to meet the best of western standards.

Tu-144, 1973.

By 1990, Aeroflot was already transporting more than 140 million passengers annually. By that time, the country had some 1,500 airfields, mostly in the regions. Incidentally, there are less than 300 of them remaining nowadays. 

Sheremetyevo-2, 1980.

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Ukraine war latest: 'Astonishing' Putin reshuffle points to 'serious instability' in Russian leadership, ex-MI6 officer says

Russian defence minister Sergei Shoigu is set to be replaced more than two years into the war, in a major shakeup of Vladimir Putin's cabinet.

Sunday 12 May 2024 23:13, UK

• Russian defence minister and long-time Putin ally Sergei Shoigu to be replaced
• Ivor Bennett analysis: More going on here than meets the eye - and Shoigu's replacement speaks volumes
• Reshuffle points to 'serious instability' at heart of Russian leadership, ex-MI6 officer says
• More than 4,000 civilians have fled Kharkiv region after Friday morning's surprise attack by Putin's military  
• Eyewitness: Deborah Haynes reports from town 'flattened' in offensive
• Analysis:  Russia's attack in Kharkiv region not a complete surprise - but the force of it is

We're ending our live updates on the Ukraine war and Vladimir Putin's surprise reshuffle for this evening.

Scroll through the blog to read the latest updates from today.

As we've been reporting, Vladimir Putin has proposed a reshuffle which will see longstanding defence minister Sergei Shoigu replaced with civilian Andrei Belousov.

It's a name we haven't heard much through the war, but as defence minister he'll become a key figure.

So who is Andrei Belousov? Here's a quick explainer...

The 65-year-old graduated from the Faculty of Economics of the Moscow State University in 1981 with distinction.

He was appointed a non-staff adviser to the Russian prime minister in 2000 and joined the economy ministry in 2006. Between 2008 and 2012 he served as director of the economics and finance department under Vladimir Putin.

Mr Belousov was appointed economics minister in 2012, and then served as adviser to the Russian president from 2013 to 2020.

After this he was deputy prime minister - bar a brief period where he served as prime minister when Mikhail Mishustin contracted COVID in 2020.

Unlike previous defence ministers Mr Belousov does not have a military background. He's believed to be close to Mr Putin.

Sergei Shoigu being moved to Russia's Security Council signals that Vladimir Putin sees the institution as a political holding space, according to a Russian political analyst.

Tatiana Stanovaya, a senior fellow at the Carnegie Russia Eurasia Center, said in a piece online that the council was becoming a "reservoir for Putin's 'former' key figures - people who he can't let go, but doesn't have a place for".

In posts to X, Ms Stanovaya also said Andrei Belousov was a "logical choice" as Mr Putin looks to enhance arms production and meet military needs.

But she said despite the "surprising" reshuffles, which she claimed are not at an end, the Russian leadership's "overall policy and decision-making mechanisms will remain unchanged".

By Ivor Bennett , Moscow correspondent

This has come as a huge surprise. Not one, but two key figures in Russia's leadership structure sacked simultaneously.

It suggests there's a lot more going on inside the Kremlin than meets the eye.

Sergei Shoigu is a very close Putin ally and has been for years. So why replace him?

Clearly Putin is unhappy with the direction of the war. This coincides with Russia's attempt to open up a new front in the Kharkiv region of Ukraine. New directions and new leadership - Putin's ringing the changes.

Shoigu's successor speaks volumes. Andrei Belousov is an economist. A technocrat. Not an obvious choice to run the military, but this underlines where Putin's concerns are right now ("how much longer can I afford the war?").

Russia's entire economy is geared towards the military right now. He wants to ensure it's operating as efficiently as possible, so his war can continue.

Shoigu moves to the Security Council, where he'll replace Nikolai Patrushev. Technically it's a more important role, but in reality it’s a demotion. More importantly, by replacing Patrushev, it gives Putin more command over a powerful body within Russia's leadership structure. The Security Council was seen by some as a pseudo shadow cabinet. He'll now have an ally in post, albeit a disgruntled one.

Finally, to me, this speaks to Putin's confidence right now. The start of the new presidential term, he's clearly emboldened. But it also screams instability.

Kremlin spokesman Dmitry Peskov has told reporters this evening that announcing a new defence minister makes sense as Russia's military spending balloons.

He said Russia was heading towards a situation similar to that of the Soviet Union in the mid-1980s, when 7.4% of Russia's GDP went on the military and law enforcement.

Mr Peskov said this is why Vladimir Putin wanted to hand the position to a civilian with an economic background.

"The one who is more open to innovations is the one who will be victorious on the battlefield," he said.

Vladimir Putin has likely grown frustrated with Russia's overall lack of progress in the war despite its current momentum on the battlefield, a Russian foreign policy analyst has said.

Ivan Klyszcz, from the International Centre for Defence and Security, said the "entire Kremlin" is focused on winning the war and the reshuffle should be "read in that light".

He told Sky News the Kremlin has a tendency to replace senior officials some time after a failure or defeat, or after they haven't performed at a certain level.

"With Shoigu that's part of the story. It has to do with... some of the defeats that Russia has faced in the battlefront in 2022 and lack of progress in the war for them in 2023."

Mr Klyszcz says that Mr Shoigu has been in a "weak position" for some time.

UK defence minister Grant Shapps has reacted to the news of Vladimir Putin's cabinet shakeup.

In a post to X, Mr Shapps says Sergei Shoigu has "overseen over 355,000 casualties" among Russian soldiers and caused mass suffering in Ukraine.

"Russia needs a Defence Minister who would undo that disastrous legacy & end the invasion - but all they’ll get is another of Putin’s puppets," he said.

This is not just a normal reshuffle but "serious instability right in the heart" of Russia's regime, a former MI6 intelligence officer has said.

Speaking to Sky News, Christopher Steele said Nikolai Patrushev being removed from his role as secretary of the Russian Security Council is "astonishing".

"It's important to understand that he's been one of Putin's closest allies, former head of the FSB and so on for many years... and was rated by people to be probably the second most powerful man in Russia after Putin himself. 

"I think what this indicates is not just a reshuffle along normal governmental lines. It's really quite serious instability right in the heart of this regime," he said.

Mr Steele says it has been "clear" to Russia watchers for some time that Mr Patrushev was lining up his son Dmitri, the current agriculture minister, to be Mr Putin's successor.

"I think that this is, as I say, a very significant move by Putin," he added.

'Something much deeper' going on

Asked why Mr Putin would remove Mr Shoigu as defence minister at a time when Russia appears to have the upper hand in the war, Mr Steele says it could point to something "much deeper" happening.

"It's hardly ideal from a military point of view to replace your defence minister right at the time when you're launching a new offensive," he explained.

"This underlines to me that there is something much deeper going on here."

Mr Steele also characterised Mr Shoigu's switch to the Security Council as a "demotion" - but reiterated that Mr Patrushev, a member of the Russian president's inner circle, being moved to an unknown position was "extraordinary".

Sergei Shoigu's removal has "first and foremast come as a surprise", says our Moscow correspondent Ivor Bennett .

Mr Shoigu has been part of the cabinet, and Vladimir Putin's cohort, for a "very long time", he says.

Bennett says his position came under threat last year as the late Wagner Group leader Yevgeny Prigozhin launched a short-lived mutiny against the Kremlin.

"But when he was seen off, when that coup was seen off, Prigozhin died.... Sergei Shoigu's position seemed a lot stronger, actually," he says.

"He emerged from that crisis stronger, as did Vladimir Putin."

Bennett explains that Mr Putin has, by law, to dissolve his government as he starts his new presidential term.

"We were expecting a new cabinet, but I don't think we were expecting such a big change at the top. 

"I think that reflects a few different things. First and foremost, I think Vladimir Putin... feels like he needs to do something new, certainly symbolically within the the war context," Bennett says.

Analysts say Vladimir Putin is looking to project an image of stability and satisfaction with his team's progress, with Mikhail Mishustin remaining in post as prime minister on Friday.

As he continues to confirm his top team, Mr Putin has also proposed Sergei Lavrov remain as foreign minister.

Valery Gerasimov, the chief of Russia's general staff, will remain in his position as well.

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