Key takeaways
- Turbulence is a normal part of flying, and even though it can be scary, planes are designed to handle it safely.
- Control the factors you can: When booking your flight, consider common weather patterns and where you sit in the plane.
- Arm yourself with science-backed mindfulness techniques, like 4-7-8 breathing, which is shown to help lower stress levels.
- Remind yourself that the destination is worth the journey.
How you feel on the way to and from your next destination matters. No one wants the memorable moments and enriching experiences they’ve saved for to be drowned out by the swirling emotions of turbulence anxiety. If that sounds familiar, you’re not alone. Turbulence anxiety is a real and valid response to that all-too-familiar shaky feeling mid-flight. But you can take steps to cope.
In this article, we outline strategies to help you cultivate more peace of mind on your next flight, no matter how bumpy it gets up there.
What is turbulence?
Turbulence is a disruption in airflow that causes a plane to shake or move unpredictably. It’s most often the result of environmental factors like storms, mountain ranges, jet streams or thermals. Imagine an airplane like a piece of fruit in Jello. Although the Jello can jiggle and shake, the piece of fruit stays firmly in place. This is basically what happens during turbulence: You feel the plane move, yet you’re still safely in the sky.
If you do experience turbulence, keep in mind that it’s a normal part of flying, and modern aircraft is designed to endure far more stress than it typically creates. Pilots are highly trained to handle turbulence and keep you safe.
Staying safe during turbulence
As a passenger, the most important thing to do when you hit a rough patch is to keep your seatbelt fastened. This can help prevent injuries like bumping your head on an overhead bin. Try to avoid using the restroom when the fasten seat belt sign is on and always keep your carry-on bags properly stowed.
How can you help limit your exposure to turbulence?
Anyone can experience turbulence anxiety, whether you’re a first-time flyer or an experienced traveler. While it’s impossible to guarantee you won’t encounter turbulence, you can help reduce your chances by considering a few factors when booking your flight.
Make strategic flight and seat selections
Put yourself at ease before flying by getting a better idea of where to sit for the smoothest ride and how time of day can impact the flight. When it comes to limiting the risk of turbulence, red-eyes and early morning flights are often best because the cooler air is calmer than warmer afternoon air, particularly over mountainous regions.
Try to pick seats over the wings because they're closest to the plane's balance point, which offers more stability. Avoid sitting in the back of the plane if you can. Much like the back of a bus, that’s where the ride tends to be the bumpiest.
Check the type of aircraft assigned to a given flight when evaluating your booking options. Larger planes, such as a Boeing 747 or 777 or an Airbus 350 or 330, generally mean smoother rides.
