Do you get anxious and overwhelmed anytime you have to set foot in an airport? Does your heart pound at the mere thought of boarding a plane? Do you grip the armrests the entire time you are on a flight?
If so, you're not alone!
Fear of flying (also known as aviophobia or aerophobia), affects a significant number of people worldwide. According to The Washington Post, about 40% of us are scared of flying to some degree, and about 2.5% actually experience a flying phobia.
But what if I told you there's a research-backed technique that could help you conquer this fear once and for all?
Enter EFT Tapping, a powerful tool that can ease your flight anxiety and give you back the freedom to travel with calm and ease.
In this article:
- Understanding fear of flying
- Where does fear of flying come from?
- What is EFT Tapping?
- Why Tapping works for fears and phobias
- Tapping for fears and phobias: evidence that it can help!
- Research studies on Tapping for fear of flying
- How to get over a fear of flying with Tapping
- Conclusion
For a deeper look at how this works on an anxious mind, start with our full guide to tapping for anxiety relief.
Understanding fear of flying
When we experience a fear or phobia, like aerophobia, our fight-or-flight stress response gets activated. Our bodies think we are in real danger, and so they switch on that fight-or-flight stress response in an effort to keep us safe. This can happen even though we might be in a reasonably safe situation.
Way back in our ancestor’s days, this fight-or-flight response helped us stay safe in the face of very real dangers, like being chased by a saber-toothed tiger. But these days, we can go into fight-or-flight when we aren’t actually in immediate danger.
People with flight anxiety experience that kind of heightened stress response when flying in an airplane, or even when just thinking about flying or seeing an airplane in the sky. They may get physical sensations of anxiety when thinking about air travel, such as:
- increased heart rate
- sweaty palms
- shakiness
- shortness of breath
- And more.
In severe cases, fear of flying can trigger intense anxiety and panic attacks.
With something like a severe fear of flying, the brain and body truly think we are in danger, and so they respond as if it were a life-or-death situation.
Where does fear of flying come from?
Fear of planes, flying, and air travel can stem from different things for different people.
For some it might be related to a fear of heights, and for others it might be related to a fear of being in confined spaces. Others may experience anxiety when flying because they feel out of control, because they don’t know what will happen, or because they are worried about potential dangers or worst-case-scenarios.
Many people develop their fear after experiencing a traumatic event related to flying, or after being exposed to airline disasters in the news. Others might have grown up around parents that were afraid of flying. Whatever the reason, the brain and body have learned to trigger that fight-or-flight response anytime they encounter a plane or try to fly.
Whatever the root is for you, and whatever your personal triggers, I want you to know one thing: you can overcome fear of flying. You can release your anxiety, fear, or even phobia about flying… even if that possibility seems far out of grasp right now.
And you can do it with the help of a simple technique called EFT Tapping.
What is EFT Tapping?
Tapping, also known as Emotional Freedom Technique (EFT), combines the principles of modern psychology and traditional Chinese medicine. The technique involves tapping with your fingertips on specific points on the body while focusing on the issue you want to resolve, such as a fear of flying. The Tapping points correspond to endpoints of meridians, the same points used in practices like acupuncture and acupressure.
When you tap on these points, you send calming signals to the amygdala. The amygdala is the part of the brain that controls your stress response (the fight-or-flight response). The latest research shows that by Tapping on these points, it can actually reduce levels of the stress hormone cortisol.[1]
You can learn more about the Tapping technique and how to do it here.
Free. The best place to start.
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Join the free summitTapping for fears and phobias: an origin story
Since its inception, EFT Tapping has been used to treat a wide range of conditions, from insomnia to chronic pain to daily stress.
But did you know that Tapping was actually first discovered when a therapist was working with a patient with a severe phobia?
Back in the 1980s, a therapist named Roger Callahan was working with a client with a severe phobia, a fear of water. Nothing he tried seemed to help her. In a moment of inspiration (and possibly desperation), he had his client tap on meridian endpoints while she thought about water.
And after just a few minutes, her water phobia was completely GONE. And it was gone for good. She went from being unable to even be around water in any form (baths and showers were terrifying) to being able to head to the beach the very next day. Amazing, right?
Tapping worked very effectively then, and it continues to work to this day, with fears and phobias of all varieties.
I’ve personally worked with people time and time again who have found immediate and lasting relief from phobias (including fear of flying!) after trying Tapping.
Just check out this powerful story of transformation that occurred with my friend Meggan, who struggled with a debilitating fear of flying for years after a traumatic flight in her past. Even I was amazed by what happened after just one Tapping session!
Why Tapping works for fears and phobias
EFT Tapping is a really powerful tool for helping us release stress, reduce anxiety, and even overcome extreme phobias, like fear of flying.
When we use the Tapping technique for something like a fear or phobia, we think about, visualize, or speak about what we are afraid of while also Tapping on acupoints on the body.
This process sends calming signals to the brain, letting it know that we are not in any real danger and that we can relax and let go. Ultimately, Tapping tells our body that we are, indeed, safe.
By doing the Tapping, we help to rewire the brain, so it no longer goes into that fight-or-flight response when we are exposed to whatever triggers our fear.
While we tap, we literally calm down our brains and our bodies, so they can feel relaxed and at ease even when we are looking at an airplane, walking into an airport, boarding a plane, taking off for a flight, encountering turbulence while flying, and so on.
Curious to learn more? You can read all about the science and research behind Tapping for fears and phobias here.
It’s not just hearsay, it’s evidence based!
Tapping really works for things like fears and phobias.
But don't just take our word for it. Numerous studies, including those published in prestigious journals like the Journal of Clinical Psychology, have shown EFT Tapping's effectiveness in reducing anxiety and fear.
For example, a 2022 study looked at the effect of Tapping on people who were scared of flying. The participants practiced the Tapping technique while they were exposed to fear-inducing stimuli related to flying.
And the result was amazing. Fear of flying scores went down almost 50% after Tapping. Before they tried Tapping, almost 90% of the participants met the official criteria for a flying phobia. But after they Tapped, only 24% did.[2]
This isn’t the first time Tapping has been tested for a specific phobia, either. A foundational 2003 randomized controlled trial (Wells, Polglase, Andrews, Carrington, and Baker) tested Tapping against a breathing exercise for people with a real fear of small animals. The Tapping group got measurably closer to the animal they feared and felt less afraid, and that advantage was still there, sometimes bigger, six to nine months later.[3] A 2019 single-case study went further for flight anxiety specifically: researchers used a MEG brain scanner to track one woman’s brain activity before and after Tapping for her fear of flying. Her fear ratings dropped, and her brain activity changed in ways similar to other anxiety treatments that work, though as a single-subject study it’s meant to point toward future research, not to prove the method on its own.[4] And in a small pilot study, people with a range of specific phobias felt less distressed by their fear right after one Tapping session, though without a comparison group, it can only show they felt better in the moment.[5]
I hear versions of this from real people in our app, too. Frank came to Tapping for a phobia that had nothing to do with planes, a fear of the doctor. Tapping helped him get to root causes of that fear he didn’t even remember having, and his fear rating went from a 10 to a 0. It’s the same mechanism at work, whatever the phobia is pointed at. And if you want to see how it plays out for flying specifically, read Matt’s story, a clinical psychologist who carried a fear of flying for 20 years before Tapping brought it down to nothing in about 10 minutes.
And that’s just one of the many research studies showing how effective Tapping is for overcoming fears.
I share these stories and this research with you because I find it SO inspiring. I know that conquering a fear of flying is possible with the help of Tapping.
And I believe that freedom is possible for you, too!
How to get over a fear of flying with Tapping
So, how can you use EFT Tapping to overcome your fear of flying? Simply start Tapping!
Here’s a round you can use for whatever moment you’re actually in, whether that’s sitting at the gate or feeling a plane shake in turbulence.
A Round for the Moment You’re In
Rate what you’re feeling right now, 0 to 10, before you start.
- Side of hand, three times: "Even though my chest gets tight the second I see the gate number, I accept myself and how I feel."
- Side of hand: "Even though part of me wants to turn around and go home, I accept myself and how I feel."
- Side of hand: "Even though this plane feels like danger to my body, right now, in this seat, I’m actually safe."
- Eyebrow: "This tight feeling in my chest"
- Side of eye: "Watching that gate number get closer"
- Under eye: "Part of me wants to run"
- Under nose: "My body thinks this is danger"
- Under mouth: "But I’ve done this before"
- Collarbone: "Right now, in this seat, I’m safe"
- Under arm: "I can feel this and still get on the plane"
- Top of head: "Choosing to feel a little calmer, one breath at a time"
Take a breath, check your number, and repeat. Swap the reminder phrase for whatever moment you’re actually facing:
| Flight moment | Reminder phrase |
|---|---|
| Checking in, waiting at the gate | "This waiting, and everything running through my head" |
| Boarding the plane | "Walking toward something my body says is dangerous" |
| Taxiing to the runway | "This is really happening now" |
| Takeoff | "This pressure, this pull, right as we lift off" |
| Turbulence | "This shaking, and the fear that comes with it" |
| Landing | "Almost there, and I made it through" |
Tapping doesn’t require any special equipment or tools. You can easily learn how to do it on your own, and you can do it whenever and wherever you need it most.
And we have so many resources to help you get started. You can check out our Tapping 101 page for a quick-start guide and overview to the process.
Or, if you prefer to be guided through in real time with audio and visual prompts, try one of our FREE guided Tapping meditations! Fear of flying is common enough that we built guided meditations for it specifically in The Tapping Solution app. You can also start with our guided Tapping meditation for releasing a fear of flying.
What Our Data Shows
In The Tapping Solution app, the Fears and Phobias category is 39 sessions with 109,491 completions, and the average fear rating drops from 6.9 to 3.9, a 43% drop (app data). The three sessions built specifically for flight anxiety show the same shape: Fear of Flying: Reduce Anxiety Pre-Flight (13,731 completions, 6.7 to 3.6), Fear of Flying: Finding Calm on a Plane (7,667 completions, 6.1 to 3.5), and Fear of Flying: Go Deeper (4,260 completions, 6.4 to 3.6) (app data). These are self-reported numbers from people using the app, not a clinical study, but the pattern repeats across thousands of flyers. It’s the same shape found in the broader JMIR study of app users: anxiety scores down 44% and stress scores down 45% across 270,461 users (Church & Stapleton, 2020).
The Tapping Solution App
The Tapping Solution App is like a little coach you can carry with you in your pocket, there for you whenever you need support.
Our Fear of Flying Collection is FREE in the app and includes three powerful meditations to help you use Tapping to overcome your fear:
Other Tapping meditations in the app you might want to try whenever you are feeling afraid include:
- From Fear and Worry to Peace
- Releasing Fear
- Instant Boost of Safety
- Micro Boost of Inner Strength
- Tapping Into Courage
I encourage you to explore the app, and play around with Tapping! Invite Tapping to become your companion on any journey, helping you release your fears so you can live a free, full life.
And if you need a little more motivation to get started, just read this inspiring testimonial from one of our users:
“After a bad panic attack on a plane about 10 years ago, I stopped flying. After learning Tapping and practicing it for a few years I found the courage to fly again. I used the sessions for flying in the App in the weeks before flying then the day of on the ride to the airport, standing in line to check in and then on take off. I did it!!! Couldn’t have done it without Tapping.”
-Sarah
Frequently Asked Questions
Does tapping work for fear of flying?
A 2022 fMRI study found fear-of-flying scores dropped almost 50% after Tapping, and the share of participants meeting the criteria for a flying phobia fell from about 90% to 24%. In our own app data, the Fears and Phobias category (39 sessions) shows an average drop from 6.9 to 3.9, a 43% drop, and the three sessions built specifically for flight anxiety show the same pattern.
How do I tap before or during a flight?
Rate your fear 0 to 10 at whatever moment you're in (waiting at the gate, boarding, taxiing, takeoff, turbulence), then tap through the points naming that exact moment and how it feels in your body. Check your number again, and repeat the round until it comes down.
What's the difference between a fear of flying and a flying phobia?
A fear is uncomfortable but you can still fly. A phobia is more severe: it can involve panic attacks, avoidance of flying altogether, or physical symptoms strong enough to disrupt your life. Tapping has research support for both, though a severe phobia usually benefits from working with a trained EFT practitioner alongside your own practice.
Can tapping get rid of a fear of flying completely?
Many people see a big drop in their fear, sometimes in one session, and some people stop having any fear at all. It isn't guaranteed for everyone, and tapping isn't a treatment for a diagnosed anxiety disorder. It works alongside a clinician's care, not as a replacement for it, especially for a severe or long-standing phobia.
What do I say when tapping for flight anxiety?
Start with what's true in the moment: "Even though I'm afraid of this flight, I accept myself and how I feel." Then get specific: the tight chest at the gate, the pull of takeoff, the fear during turbulence. Naming the exact sensation works better than a vague phrase.
How long does it take to see results tapping for fear of flying?
A single round takes 3 to 5 minutes. Some people notice their fear rating drop within one round; others need several rounds over a few flights before it feels different. The app sessions built for flight anxiety average a drop of about 3 points on a 0-to-10 scale per use.
Is it safe to tap during turbulence or on the plane?
Yes. Tapping is quiet and can be done seated with your hands close to your body, so it works well in a plane seat. Some people prefer to tap through the fear before the flight, using the round in this article or a guided meditation, so they're already calmer by the time they board.
When should I see a professional about my fear of flying?
If your fear is severe, tied to a specific traumatic flight, causing panic attacks, or stopping you from flying at all, work with a therapist or a trained EFT practitioner alongside your own Tapping practice. Tapping supports professional care here, it doesn't replace it.
Conclusion
Fear of flying doesn't have to hold you back. With EFT Tapping, you have a powerful, research-backed tool at your fingertips. So why not give it a try? You might just find the freedom you've been looking for.
Just imagine what’s possible for you… Imagine a future where you can fly with ease, and travel wherever you want to go calmly and confidently…
So keep Tapping, and see how your fear (and your life) transforms.
Until next time…
Keep Tapping!
Nick Ortner
P.S. Remember, everyone's experience with EFT Tapping is unique. For some, the fear may reduce significantly after just a few rounds of Tapping. For others, it may take more time. Just commit to the practice, even a few minutes a day can go a long way and add up over time.
And know that it is okay to seek help. If you're finding it difficult to manage your fear of flying on your own, work with a trained EFT practitioner who can help you through the process.
The Tapping Solution App
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References
- Stapleton P, Crighton G, Sabot D, O’Neill HM. Reexamining the effect of emotional freedom techniques on stress biochemistry: A randomized controlled trial. Psychol Trauma. 2020;12(8):869-877.
- Wittfoth D, Beise J, Manuel J, Bohne M, Wittfoth M. Bifocal emotion regulation through acupoint tapping in fear of flying. Neuroimage Clin. 2022;34:102996.
- Wells S, Polglase K, Andrews HB, Carrington P, Baker AH. Evaluation of a meridian-based intervention, Emotional Freedom Techniques (EFT), for reducing specific phobias of small animals. J Clin Psychol. 2003;59(9):943-966.
- Di Rienzo F, Saruco E, Church D, Daligault S, Delpuech C, Gurret JM, Guillot A. Neuropsychological correlates of an energy psychology intervention on flight phobia: A MEG single-case study. PsyArXiv. 2019.
- Salas MM, Brooks AJ, Rowe JE. The immediate effect of a brief energy psychology intervention (Emotional Freedom Techniques) on specific phobias: a pilot study. Explore (NY). 2011;7(3):155-161.
