How to stay calm during a bumpy flight

On a recent flight to Chicago, Allison Levy said she had the armrest “white-knuckle” when the plane rumbled and shook for a short time.

Ms. Levy, 47, who lives in Arlington, Virginia, took a deep breath and tried to reassure herself: “It’s like a bumpy road — it doesn’t matter.”

But, she added, “if I knew the person next to me, I would definitely grab their thigh.”

Aircraft turbulence, which is usually caused by major changes in airflow in Earth’s upper atmosphere, is generally a minor nuisance.

But this year alone have been there multiple fallen of severe turbulence on flights that resulted in dozens of passengers being injured. And scientists have warned that we will have bumpier flights in the coming years due to increased carbon dioxide emissions warming the atmosphere, that can change the speed and direction of the wind.

This is unwelcome news for everyone, especially those of us who are already afraid of flying, like Ms. Levy.

Here are several ways to calm your nerves if you’re eager to travel but afraid of potential turbulence.

Put things in perspective.

Turbulence is usually not a cause for concern. It is much more common to encounter low to moderate turbulence than the severe kind that throws heavy drink carts in the air.

“While pilots can alleviate most turbulence, it is still unavoidable or unexpected for some flights, but aircraft are designed to safely withstand the impact,” the Air Line Pilots Association, a prominent pilot union, said in a statement.

It may also help to know that, according to a 2020 studyit has never been so safe traveling on a commercial airline.

Passenger injuries from turbulence are rare. For example, in the 13 years from 2009 to 2022, a total of 34 passengers were seriously injured by turbulence, This is according to data from the Federal Aviation Administration. And the last turbulence death at a major airline occurred more than 25 years agothe National Transportation Safety Board said in a 2021 report.

Traveling by plane is much safer than traveling by car: the chance of dying on a commercial flight in the United States is too small to calculateaccording to the National Security Council. Meanwhile, the odds of dying in a car crash are 1 in 93, the nonprofit advocacy group says.

Skip the alcohol.

It can be tempting to reach for an alcoholic drink in hopes of calming your nerves, but “remember that what you eat and drink affects your anxiety and how you feel,” he said. Dr. Uma Naidoothe director of nutritional and metabolic psychiatry at Massachusetts General Hospital and the author of “This Is Your Brain on Food.”

Too much alcohol is dehydrating and can also cause nausea. That is a bad combination with turbulence, which can also make passengers nauseous.

“Staying hydrated, maybe skipping the coffee or wine on the plane, can help create a sense of calm,” said Dr. Naidoo.

Try to take a deep breath.

If turbulence (or just the thought of it) gets your heart pumping, taking steps to control your breathing can be a simple and powerful way to help calm your body, said Dr. Naidoo. An example is 4-4-8 breathing: Inhale for a count of four, hold for a count of four, then exhale for a count of eight. To repeat.

Alternatively, you can also try abdominal breathing or controlled breathing.

“With exercise, they can become a normal part of your response to stress and anxiety,” said Dr. Naidoo.

Consider therapy.

Some travelers may find it helpful to try exposure therapy, which involves gradually confronting specific fears and anxieties until they feel less frightening.

Brenda K. Wiederhold, a psychologist in San Diego, regularly sees patients with an intense fear of flying. For more than two decades, she has used both real-life scenarios and virtual reality to expose patients to different scenarios, such as aircraft turbulence.

Turbulence is akin to rolling waves, she tells her clients. “You don’t think, oh my god, this boat is going to crash!” she said. Instead you think: there are waves today.

Other patients, including some with anxiety disorders, may benefit from drugs such as Xanax, but such a drug should only be taken under a doctor’s supervision.

Put on that seatbelt.

Strong turbulence can sometimes occur without warning, a phenomenon known as clear air turbulence. The Federal Aviation Administration advises passengers to wear their seatbelts at all times, not just when the seatbelt light is on, and to secure children under 2 years of age in an FAA-approved car seat or restraint system to reduce the chance of injury during unexpected turbulence.

“The biggest danger is not securing,” says Kristie Koerbel, who has worked as a flight attendant for 21 years. “If you’re sitting with your seatbelt on, you don’t have to worry about turbulence.”

Plan ahead.

Where you sit can make a difference. Passengers in window seats are less likely to be hit by projectiles, suitcases falling from overhead bins or ceiling tiles falling down, said Sara Nelson, the president of the largest flight attendant union. In addition, seats in the front and next to the wing will typically be less bumpy compared to the rear of the aircraft. In severe turbulence, however, it doesn’t matter where you sit, Ms Nelson said.

Think about what generally calms you down and try doing some of those activities during the flight. For her trip to Chicago, Mrs. Levy brought a sketchbook to draw, her favorite music, and some crossword puzzles. She also talked to her doctor about taking a low dose of Xanax (although she’s not convinced it helped).

Finally, keep an eye on the weather. Thunderstorms usually develop in the warmer months of spring, summer and fall, according to the National Weather Service, and can cause turbulence. If you have the flexibility to delay your flight, try a day with clearer skies in hopes of a smoother ride.

And remember, “The plane won’t take off if it’s not safe,” Ms. Nelson said.