Neurobiologist Reveals How to Overcome Fear During Air Travel

Neurobiologist Reveals How to Overcome Fear During Air Travel

An expert emphasized that the fear of flying is largely rooted in perception, not in real risk.

For many people, flying on a plane can cause a real panic attack, especially against the background of a series of high-profile plane crashes that occurred in December 2024 and early 2025.

Google search data showed that interest in "flight anxiety" grew by a staggering 5,614% in January 2025, writes the Daily Express.

However, according to Dr. Brian Ramos of Simply Nootropics, there are scientifically sound ways to overcome stress on board an aircraft.

"People's past experiences, character traits, and general level of anxiety affect how intensely they experience anxiety during a flight. With increased media coverage of aviation tragedies, many who once flew calmly may now find themselves on edge. My goal is to put everything back in perspective with proven methods to calm and retune the anxious mind," explained Dr. Ramos.

The specialist emphasized that the fear of flying is largely rooted in perception, not in real risk. By understanding how the brain reacts to stress and applying simple psychological changes, travelers can regain control.

According to him, one of the most effective strategies is to reframe worry as excitement. Anxiety and excitement cause similar physiological reactions, such as rapid heartbeat and increased alertness, but the brain interprets them differently.

"Instead of saying to yourself, 'I'm afraid to fly,' try saying, 'I'm excited about this trip.' This simple reframe turns nervous energy into something positive and inspiring," explained Dr. Ramos.

Another key to calming anxiety during a flight is to consider the facts. Air travel remains one of the safest modes of transportation, with the probability of an accident being significantly lower than when driving a car, he notes.

"Look around. Do you see flight attendants panicking? Other passengers? The reality is that flying is statistically safer than most everyday activities, including crossing the street," the expert reassures.

In addition, according to Ramos, one of the best ways to curb anxiety during air travel is distraction. Reading a captivating book, an entertaining podcast, or even watching a movie during the flight can redirect the brain from intrusive anxieties.

"Time flies when you're immersed in something enjoyable, and before you know it, you're landing at your destination," he added.

If anxiety intensifies during the flight, simple grounding exercises can help reboot the brain. In particular, Dr. Ramos recommends the 4-4-4 breathing method, in which you inhale for four seconds, hold your breath for four seconds, and exhale for four seconds. This method slows down the nervous system's response to stress and promotes relaxation.

Another effective strategy is the 5-4-3-2-1 grounding exercise, which shifts attention from anxious thoughts by engaging the senses. To do this, the neurobiologist advises identifying five things you see, four things you can touch, three sounds you hear, two things you can smell, and one thing you can taste. This method forces the mind to reconnect with the present moment, reducing the intensity of anxiety.

Dr. Ramos also urges people to use positive self-talk, reminding themselves that anxiety is temporary and that air travel is exceptionally safe. For those who need support, guided meditation podcasts can provide an additional level of calm.

"With the right mindset, flying can turn from something terrifying into something exciting. It's all about how you train your brain to react," he concluded.