Fear of flying can be worked on, and it can be treated. The methods that have a track record combine three things: understanding how a plane flies (noises, turbulence), learning to calm the body (breathing, relaxation) and exposing yourself gradually to the feared situation. When the fear stops you from traveling, cognitive behavioral therapy (CBT) is a recognized approach for phobias: the NHS lists CBT as a recommended treatment for phobias, and France’s national health insurance describes it as a reference approach.
This guide draws on the NHS (phobias and CBT pages), on the page of France’s national health insurance (ameli.fr) on treating anxiety disorders, and on the program of the Air France « Apprivoiser l’avion » (« Taming the plane ») course, all read in 2026. It contains no unverifiable statistics or testimonials: only what these sources say, organized as an action plan.
Fear of flying: the essentials
- Understand: most fears concern normal phenomena (noises, turbulence) that pilots can explain.
- Breathe: breathing and relaxation techniques help manage and prevent anxiety (NHS, ameli.fr).
- Expose yourself gradually: the principle of cognitive behavioral therapy; the NHS says CBT usually takes between 5 and 15 sessions, and ameli.fr describes short therapies of 12 to 25 sessions for phobias.
- Medicines: talk to your doctor; ameli.fr cautions against benzodiazepines because they can quickly cause dependence.
- Courses: the NHS suggests checking airlines for sessions for people with phobias; Air France runs a one-day course with a flight simulator at Paris-Charles de Gaulle.
Fear, apprehension or phobia?
Many travelers feel apprehension at takeoff or in turbulence without it stopping them from going. The NHS describes a phobia as an anxiety condition usually caused by a particular object or situation, and lists flying among the situations that can trigger one. It is worth getting help when the fear is out of proportion, starts days before the flight, or leads you to give up trips. The NHS says to see a GP if you think you have a phobia that is affecting your life, and that in England you can also refer yourself directly to an NHS talking therapies service without a GP referral.
Identify what scares you
Treatment works better when you know what triggers the anxiety. The Air France course itself starts with a questionnaire meant to « identify the origin and nature » of the anxiety. Try the exercise: tick what applies to you.
| What scares you | Where to start |
|---|---|
| Noises (engines, landing gear, flaps) | Understand how the aircraft works and the sequence of a flight |
| Turbulence, « air pockets » | Explanations from a pilot; keep your seat belt fastened |
| Feeling enclosed, not being able to get out | Aisle seat, gradual exposure, relaxation |
| Not being in control | Understand the role and training of the crew |
| The physical sensations of anxiety | Breathing, muscle relaxation |
Your action plan, step by step
Weeks before the flight
- Talk to your doctor if the fear stops you from traveling or comes with panic attacks.
- Consider CBT. The NHS describes CBT as a talking therapy in which a therapist helps you change how you think and act, usually in 5 to 15 sessions. France’s national health insurance describes breathing and relaxation techniques and « gradual exposure to feared situations leading progressively to desensitization », which can begin in imagination if the apprehension is too strong, in short therapies of 12 to 25 sessions with exercises between sessions.
- Learn a breathing technique and practice staying calm at home, so it becomes a reflex on the day. The NHS also recommends breathing exercises to help you relax.
- Choose your flight: a nonstop flight rather than a connection if that reassures you, an aisle seat if you fear being enclosed.
On departure day
- Arrive early at the airport to avoid rushing, which raises stress.
- Pack your carry-on the day before (see carry-on bags and prohibited items on planes) so security does not worry you.
- Plan something to occupy your mind: a downloaded film, a book, music, a game.
On board
- Tell the crew about your apprehension as you board: it lets them reassure you if there is turbulence.
- Keep your seat belt fastened whenever you are seated.
- Practice your breathing exercise as soon as anxiety rises, without waiting for it to become strong.
- If you are also prone to motion sickness, see our guide to motion sickness.
What about medicines?
The NHS lists medicines such as antidepressants, beta blockers and sedatives among the options for phobias, which only a doctor can prescribe. France’s national health insurance warns against benzodiazepines (anxiety and sleeping medicines): they can quickly lead to dependence. Never take a medicine lent by a friend or relative before a flight: ask your doctor, who will take into account the length of the flight and your other treatments.
The Air France « Apprivoiser l’avion » course
Air France offers, through its Anti-Stress Center, a one-day in-person course for people who want to overcome their fears, their fear, « sometimes phobia », of flying (page updated March 2026). We include it as one example of what a structured course looks like; it is held in Paris.
| What Air France says | |
|---|---|
| Place and days | Air France pilot training center, Paris-Charles de Gaulle airport; Mondays and Fridays |
| Prerequisites | Questionnaire at registration, then a mandatory 45-minute individual interview with the psychologist in the month before |
| Speakers | An aeronautical stress specialist, a flight attendant, a pilot (flight principles, « air pockets », turbulence) |
| Hands-on | Session in a flight simulator reproducing aircraft movements, then a debrief |
| After the course | For 12 months, you can report your Air France, Hop or Transavia flights so the crew is informed |
| Price | 750 euros including taxes (registration by email) |
Other organizations and therapists offer support. The NHS suggests checking airlines for sessions for people with phobias. Before paying, check who is involved (psychologist, doctor, cabin crew), the program, and whether it includes a simulated flight.
Myths that feed the fear
- « If I think about nothing else, I’m in control »: hypervigilance feeds anxiety; the goal of relaxation techniques is precisely to lower it.
- « I just have to avoid flying »: avoidance brings relief in the moment but strengthens the fear, which is why CBT relies on gradual exposure.
- « One pill will fix everything »: sedatives do not treat the phobia and carry risks, including dependence.
Frequently asked questions
How do I overcome my fear of flying?
By combining information (how a plane flies, noises, turbulence), breathing and relaxation techniques, and gradual exposure. If the fear stops you from traveling, CBT is an option to discuss with your doctor.
How many CBT sessions are needed?
The NHS says you usually have between 5 and 15 sessions, depending on the problem treated. France’s national health insurance describes short therapies of 12 to 25 sessions for phobias, with exercises between sessions.
Should I take a sedative to fly?
Not without medical advice. France’s national health insurance cautions against benzodiazepines because of the risk of dependence, and the NHS lists medicines as options to discuss with a doctor.
How much does the Air France course on fear of flying cost?
750 euros including taxes, according to the Air France page consulted in October 2026, with a prior 45-minute interview with a psychologist. It takes place in Paris.
Should I tell the crew?
Yes, it lets them reassure you. After the Air France course, you can even report your flights for 12 months.
Our sources
- NHS, « Phobias » (last reviewed 11 March 2026), checked 12 November 2026.
- NHS, « Cognitive behavioural therapy (CBT) » (last reviewed 28 March 2025), checked 12 November 2026.
- Assurance Maladie (France), ameli.fr, « Treatment of anxiety disorders in adults », consulted 23 October 2026.
- Air France, « Le stage de gestion du stress aéronautique : Apprivoiser l’avion » (updated March 2026), consulted 23 October 2026.
- Our methodology
Updated November 2026.