When Tragedy Feels Personal.
The recent Air India plane crash has shaken many across the globe—not only those directly impacted but also individuals who’ve never set foot on that airline or even travelled recently. For many travellers, this tragic event has reawakened or intensified a specific form of anxiety: fear of flying, also known as aviophobia.
As a psychotherapist, I’ve seen an increase in clients experiencing emotional distress around travel—particularly air travel. They report racing thoughts, panic attacks when boarding flights, avoidance of holidays, and sleepless nights. These reactions may feel sudden and overwhelming, but the truth is: they are valid, understandable, and treatable.
Why Do Plane Crashes Trigger Anxiety?
Traumatic or tragic events like a plane crash activate the brain’s threat response system. Even if you weren’t directly affected, media exposure—especially graphic or repeated footage—can be enough to stir deep psychological responses.
If you’re someone who already experiences generalised anxiety or has past trauma, your nervous system may be more easily dysregulated by these events. The brain may interpret a story on the news as a real, imminent threat to your safety.
You may notice symptoms such as:
- A spike in fear around travelling or flying.
- Avoidance behaviours like cancelling plans or refusing to book trips
- Physical symptoms: tight chest, nausea, breathlessness, restlessness.
- Sleep issues or disturbing dreams.
- Intrusive thoughts or obsessive scanning for danger (e.g. watching crash videos or weather forecasts)
How CBT Can Help You Regain Control
Cognitive Behavioural Therapy (CBT) is a highly effective treatment for anxiety, including travel-related fears. It works by addressing the thought-feeling-behaviour loop that often fuels anxiety.
Here’s how CBT techniques can help:
Reality Testing
Learn to challenge catastrophic thoughts like “what if the plane crashes?” with facts: Air travel is statistically one of the safest modes of transportation. The chances of a plane crash are 1 in 11 million.
Behavioural Experiments
Gradually expose yourself to flight-related triggers in a controlled way. For example:
- Watch videos of planes taking off and landing
- Visit an airport for a coffee
- Take a short train or bus journey to simulate movement.
Cognitive Restructuring
Use “thought records” to catch anxious beliefs, evaluate evidence, and reframe them into balanced perspectives. For example:
Old Thought: “Flying is dangerous.”
New Thought: “It’s natural to feel fear, but I have no evidence that this flight will be unsafe.”
Breathing & Grounding Techniques
Learn tools to soothe your nervous system mid-flight:
Box Breathing: Inhale for 4 sec, hold for 4 sec, exhale for 4 sec, hold for 4 sec.
5-4-3-2-1 grounding: Notice 5 things you can see, 4 you can touch, 3 you can hear, 2 you can smell, and 1 you can taste
These practices reduce adrenaline and help restore a sense of control.
How Counselling Can Support Long-Term Healing
Counselling is not just about techniques—it’s a relational process where you explore the root causes of your fears in a safe, non-judgmental space.
Plane crash anxiety may be linked to:
Previous unprocessed trauma
Grief or loss, triggered by stories of fatalities
Fear of helplessness, lack of control, or being trapped
Early life experiences that made the world feel unsafe
By working with a qualified therapist, you can connect the dots, heal old wounds, and build internal resilience.
What to Do If You Feel Anxious While Travelling
If you’re on a flight or preparing for one and feel anxious, try these on-the-spot strategies:
Before You Travel:
Avoid excessive checking of weather or crash news
Stick to one trusted news source rather than scrolling
Bring calming items: lavender oil, a comfort playlist, soft scarf
Practise your CBT techniques before the day of travel
During the Flight:
Use noise-cancelling headphones and grounding music
Follow a calming breath routine during turbulence
Bring a calming distraction like a novel or guided meditation
Remind yourself: “This fear is a feeling, not a fact.”
After You Land:
Celebrate your success, even if it felt tough
Journal how you coped, and what helped most
Plan a self-care activity after the flight to decompress
Final Thoughts: You’re Not Alone—And You Don’t Have to Stay Stuck in Fear
Travel anxiety after a crash-related event like the Air India tragedy is not a sign of weakness—it’s a natural, human reaction to something terrifying and beyond our control. But you don’t have to live at the mercy of fear. With the right tools, therapy, and support, you can begin to fly again—not just on planes, but emotionally and mentally.
If you’re feeling overwhelmed, I’m here to help.
📞 Samreen Quraishi, Psychotherapist
📩 info@betterways.uk