The psychology of turbulence – and top tips to tackle the fear

The tragic death of a passenger caused by turbulence on a Singapore Airlines flight recently hit the headlines. Alongside reports of other commercial flights making unplanned stops due to difficult conditions, it has tapped into a fear many travellers face.

The majority of turbulence can be predicted: cloud shapes, storms and mountains can all indicate choppy air ahead. Websites such as Turbli even offer passengers a pre-flight glimpse of conditions they can encounter on their flight route, allowing them to mentally prepare, even if routes often change based on real-time weather data or first-hand reports from other pilots.

What can’t be predicted is a category known as ‘clear air turbulence’, when erratic air currents occur in cloudless skies. This doesn’t show up on radar systems, and reports suggest it may be on the rise with climate change. A study by Reading University found incidents rose by 55% over the North Atlantic between 1979 and 2020. But serious injury caused by this or any other form of severe turbulence is rare.

Data from the US Federal Aviation Administration (FAA), which oversees 2.9 million airline passengers a day, records 163 people on US flights were seriously injured by turbulence between 2009 and 2022. Over 75% of these were airline crew, who are more likely to be on their feet and at risk of injury from unstable conditions.

For those seated and buckled in, there should be little to fear. Yet ‘fear’ is the key word here. For anyone who has ever seen a film or TV show, we know the sight of a bucking cabin rarely ends well. Turbulence can be triggering for the 24% of Brits (YouGov) who admit to anxiety about flying, so it becomes a matter of how to avoid panicking.

“Anxiety might sound like primarily a mental problem, but we all know how physical it can feel: sweating, dizziness, nausea, palpitations, shivering,” explains psychiatrist Charlie Bell. “For some people, turbulence might lead to a full-blown panic episode.”

There are practical ways to deal with turbulence-related anxiety, says Charlie. “Some people find focusing on an activity or preparing breathing exercises and relaxation techniques help; others will want to have as much information as they can before boarding, including researching the flight route to remind themselves how safe flying is. And when in the air, try to avoid things that increase your general anxiety levels like caffeine and alcohol.”

For those who are affected more severely, there are therapies that may benefit you. “One is CBT – cognitive behavioural therapy – which helps you to address the negative thoughts and feelings you might experience when flying or thinking about flying,” says Charlie. “An alternative might be exposure therapy, or group therapy.”

Turbulence shouldn’t be a reason for not flying. And with the right knowledge, techniques and tips, it won’t be.

Charlie Bell is a fellow in medicine, Girton College, Cambridge, and psychiatry registrar at Oxleas NHS Foundation Trust

6 tips for taking on turbulence

1. All authorities agree that you’re safest when seated and buckled in. Two out of the three turbulence-related fatalities recorded by the FAA between 1980 and 2008 involved passengers not wearing seatbelts.

2. Sitting over the wings may offer an easier ride than at the front or back during mild turbulence, as you are near the plane’s centre of gravity.

3. A window seat, far away from the galley, can lessen the chances of being hit by flying items or falling luggage in rough skies.

4. Avoiding stimulants such as alcohol and caffeine will help you to feel calmer, as will practising breathing and relaxation techniques.

5. If you require a toilet run, know that one type of turbulence only occurs when flying over mountains, so look out of the window or use a flight tracker to time it right.

6. For more accurate predictions, website turbli.com draws on the data many airlines and pilots use. Enter your flight number to see the conditions on your potential route, allowing you to prepare in advance.

All content is for informational purposes only and does not constitute medical advice, treatment or diagnosis. Consult a healthcare professional before taking action.