1. Focus on Breathing

Turbulence triggers the body’s fight-or-flight response. Slow, deep breathing helps reverse that. Try this: inhale through your nose for four counts, hold for two, then exhale for six. Repeat until your body relaxes.

2. Use Distractions

Download a movie, playlist, or audiobook before your flight. Having something immersive helps shift your attention away from the movement of the plane. Noise-canceling headphones can make this even more effective.

3. Pick a Seat Over the Wings

Did you know turbulence feels weakest near the wings? The back of the plane exaggerates bumps, while seats over the wing stay steadier. If turbulence worries you, this is the best spot.

4. Watch What You Consume

Caffeine and alcohol can heighten anxiety and dehydration. Opt for water or calming teas instead. A hydrated body handles stress better.

5. Reframe the Experience

Instead of thinking “the plane is shaking,” remind yourself: “This is normal and safe — just air currents.” Pilots and flight attendants experience this daily. If they’re calm, you can be too.

Bonus: Talk to the Crew

If you’re really nervous, let a flight attendant know. They can reassure you and explain what’s happening. Sometimes just hearing “this is routine” is enough to ease the mind.

Takeaway: Turbulence can’t be avoided, but anxiety can be managed. With the right habits, you’ll not only stay calm but might even arrive feeling proud of how well you handled the ride.