Cabin crew-approved tricks for nervous flyers

Be prepared

I always bring essential items so I know I’ve got them to hand. These include a portable charger and cable, snacks, a reusable water bottle and some form of entertainment. Travel days can be long so it’s important to try and stay hydrated as this can help with jet lag. I also add electrolyte sachets to my water.
Hannah Davies, cabin crew 

Take your time

Whether I’m flying the aircraft or travelling as a passenger, I find time is key. Allow yourself to have some contingency time in case of any unexpected delays or wobbles. We enjoy travel so much more when we actually have the time to enjoy it! I always give myself at least an hour before I’m due to report to have a coffee or something to eat and to prepare for the flight so that my mind is clear when it comes to operating it. This approach also gives you the space to focus rather than panic over missing boarding times or not getting to the gate in time.
Zoe Reigate, senior first officer 

Get grounded

Flying short-haul routes with multiple sectors per day can become overwhelming. However, as crew, I always take some short opportunities between services (turnarounds) to do some sensory and grounding techniques. I’ll often also press my palms on anything cold while taking deep breaths. Doing these things allows me to get my awareness back rather than giving way to any emotions trying to build up in my system.
Elvie Orosco, BA Euroflyer cabin crew 

And relax…

My top tip is that, when time permits, wear an eye mask, listen to some soothing music (meditation or classical, ideally) and practise breathing regulation. Doing these things brings down both your heart rate and stress levels within ten to 20 minutes.
Shaw Milligan, cabin crew 

Be an early bird

My biggest tip for reducing stress is to arrive at the airport nice and early. The whole process of commercial flying is time-based and modern airports are busy. They have the potential to be very confusing places. Make an event of it and arrive ahead of time with the intention of some retail therapy or a nice meal and then if you’re delayed at any point in the process, you can still arrive at the aircraft door relaxed and ready for the flight.
Nigel Willing, captain

Time for tea

When travelling for leisure, I avoid alcohol and opt for a caffeine-free rooibos tea with a little honey. It’s soothing, hydrating and helps me unwind naturally. Most importantly, I trust the process, especially with British Airways. The level of pilot training and safety standards is exceptional. We simply wouldn’t take off if there were any concerns, and knowing that always keeps me calm, relaxed and ready to rest.
Nadine Thierry, cabin crew 

Enjoy the journey

Once on board, I focus on enjoying the flying experience itself. I still find flying magical – the banking when the aircraft turns, and the views, for example. I also remind myself that not everything is within my sphere of influence, which instantly helps reduce any stress.
Timothy Baxter, cabin crew

Be a perfect planner

When travelling as a passenger to reduce stress levels, I like to split the flight into one-hour blocks and focus on particular tasks. For example, during the first hour I might tidy up photos in my phone, during the second hour I might focus on planning my diary for the next three months and during the third hour I might read something about a particular subject of interest, such as fitness. I then dedicate the remaining time to watching movies.
Alexandra Flint, cabin crew

And finally…

To reduce stress levels, the cornerstone of our Flying With Confidence courses, designed to help nervous flyers, is to regulate your breathing. When you’re feeling stressed, you are most likely shallow breathing, which only adds to the stress. Long, slow, deep breathing, in and out, works wonders for instant calming. After that, distract yourself with a book or film. And always remember (and this is something we stress on our courses) to trust the professionals. On every British Airways long-haul flight, there is a video on the in-flight British Airways channel called Flying With Confidence. It’s specifically designed to reduce stress levels.
Captain Steve Allright, director of British Airways’ Flying With Confidence courses

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