If you struggle with a fear of flying, reading about crashes can make things worse. This can fuel anxiety for those with aerophobia (fear of flying), especially when they're constantly exposed to such news. Here are a few strategies to help manage flying anxiety. Choose Your Seat Wisely For many, feeling out of control during a flight is a significant source of anxiety. Therapist Tom Bunn suggests sitting closer to the front or over the wings, where the flight tends to feel smoother. While some experts recommend sitting in the center of the plane for balance, this could help ease anxiety for some passengers. Gradual Exposure to Flying Instead of forcing yourself to fly, start small by breaking the flight down into manageable parts. Focus on specific events, like takeoff and landing. You can also practice with neutral images of airplanes or visit an airport with a supportive friend to ease into the process. Use Grounding Techniques During a flight, use grounding exercises like the 54321 technique to engage your senses and stay in the present moment. Identify five things you can see, four you can touch, three you can hear, two you can smell, and one you can taste. This helps distract your mind from anxieties. Try the 4-7-8 Breathing Exercise Breathing techniques can calm your nerves. The 4-7-8 method, inhale for 4 seconds, hold for 7, and exhale for 8, slows the heart rate and triggers the relaxation response. Address Other Stressors in Your Life Bunn also notes that a fear of flying can develop if you’re already dealing with other stressors that make you feel powerless. Identifying and addressing these stressors can increase your ability to handle situations that trigger anxiety, like being on a plane.