8 Therapist-Approved Tools to Manage Flight Anxiety

Written by Amanda Hearne, LMFT | EMDR Certified Therapist | Virtual therapy for adults in CA & TX

Flying might not seem like a reason someone would go to therapy—but anxiety wears many hats. For some, it shows up in relationships. For others, it creeps in during quiet moments. And for more people than you might think… it hits hardest at 30,000 feet.

While flying anxiety may not be the reason most clients initially reach out to me, it’s come up enough times in my work as an EMDR the

rapist that I’ve helped many people build custom toolkits for it. Since it’s such a common thread, I wanted to share some of my go-to strategies that have helped clients feel more grounded, prepared, and regulated in the air.

1. Bilateral Stimulation Music

Search “bilateral stimulation music” on Spotify and preview a few playlists to find one that feels calming. These tracks alternate between the left and right ear—something that can help engage both hemispheres of the brain and promote a more balanced, grounded state.

🔗 Here’s one example to get started.

Pro tip: Download your favorite playlist before your flight and use headphones to get the full effect.

2. Tapping (EFT)

Tapping, also known as Emotional Freedom Technique (EFT), can calm the nervous system by stimulating acupressure points. I recommend this simple, guided video for first-timers. Write your own calming statement in advance so it’s ready when you need it, and don’t hesitate to step into the restroom for a little privacy if you feel self-conscious.

3. Ball Slams (Mini Version)

Engage your body by using a rhythmic “slamming” motion with your hands and arms. It sounds silly, but this kind of movement can help discharge anxious energy. The restroom (or even pre-flight) is a great place to do this without feeling watched. Think of it as a discreet, full-body reset.

4. Wring Something Out

Whether it’s a stress ball, small towel, or your sweater, squeezing and twisting something with your hands can provide proprioceptive input—a fancy term for sensory input that helps regulate the nervous system. It’s a great discreet option while seated.

5. Sour Candy

Sour flavors (like sour gummies or lemon drops) can help shock your system out of spiraling thoughts and bring you back to the present. Keep a small stash handy during takeoff and turbulence.

6. Peppermint Essential Oil

Inhaling peppermint oil can help with nausea, tension, and even emotional overwhelm. Dab a little on a tissue, cotton ball, or use an inhaler stick. Lavender is another great option if peppermint isn’t your thing.

7. Grounding with Memories

Create a photo album on your phone filled with favorite memories—of loved ones, trips, or peaceful places. Scroll through them mid-flight as a form of visual grounding. Personal touches like this are powerful tools for calming the nervous system.

8. Something to Write With

Whether it’s journaling how you’re feeling or making a list of things you’re looking forward to, writing helps externalize emotions. Pack a notebook and pen or use a notes app on your phone to reflect and regulate when you need it most.

You’re not overreacting—your nervous system just needs support.

These tools won’t make flying fun (unless you’re into that sort of thing!), but they can make it so much more manageable.

If flying—or anxiety in general—feels overwhelming and you'd like deeper support to heal your nervous system, I offer virtual EMDR therapy for adults in California and Texas.

We’ll work together to help you feel safe in your body again—on the ground and in the air.

👉🏻 Book your free 15-minute consultation here.

✨ & be sure to follow along on IG @theemdrhealingpractice for more tips and tools for nervous system regulation.