Fear of flying? UAE psychologist explains how to stay calm during turbulence

For many passengers, the fear is less about the physical sensation and more about what it represents. As Dubai-based psychologist Sneha John, Medcare Camali Clinic, Jumeirah, explains, turbulence often causes anxiety because it temporarily removes our sense of control. “Our brain interprets sudden movement as a potential threat, even though in reality turbulence is a normal part of flying and planes are designed to handle it safely,” she says.

Psychological research shows that uncertainty activates the amygdala, the brain’s threat detection center, which can trigger a fight-or-flight response even in objectively safe situations. The body responds with strong thoughts, shallow breathing, sweaty palms and a pounding heart.

In other words, what passengers feel during turbulence is not necessarily danger, it is the body reacting to unpredictability.

Another factor often reinforces fear: Information overload. This may sound harmless, but psychologists say that reading too much about aviation accidents or worst-case scenarios can prime the brain to expect a catastrophe.

Known as availability bias, this mental shortcut makes dramatic events, like plane crashes, feel more common than they actually are simply because they are memorable or often discussed.

This is where psychological coping strategies come in.

According to Dr John, one of the most effective ways to reduce panic during turbulence is simply to change the way the mind interprets it. “A helpful approach is to shift from thinking that something is wrong to my body reacting to uncertainty,” she says. This reframing can immediately reduce panic.

Rather than seeing the shake as a hazard, passengers can treat it as a natural, if uncomfortable, part of air travel.

Dr John often suggests a simple analogy.

“Some people imagine it as going over bumps in the road while driving. When we understand the sensation, it becomes easier for the mind to interpret it as unpleasant rather than dangerous.”

It’s a subtle but important difference. When the brain labels something as a nuisance rather than a threat, the nervous system begins to calm down.

Finally, the idea is not to completely eliminate fear, but to understand it. “The key is to help the brain reinterpret the experience,” explains Dr John. “When individuals understand that their anxiety is a natural response to uncertainty, rather than a sign of real danger, it becomes easier to regulate the body’s response to stress and regain a sense of calm and control.”

This transition from fear of danger to awareness of anxiety is often the turning point for anxious flyers.