Summary
Flying can be an exciting experience, but it can also feel overwhelming, particularly if you are worried about what might happen, unfamiliar with the airport or uncomfortable with the sensations involved in flying. You might feel anxious about take-off, turbulence, heights, being in an enclosed space, feeling unwell or not being able to leave the plane once you are on board. You may also feel worried about being away from home, travelling without familiar people or not knowing what to expect. These feelings are understandable, and you do not have to feel completely confident about flying to prepare for the experience.
Airports and aeroplanes can involve lots of unfamiliar sights, sounds, smells and sensations. You may experience crowds, announcements, bright lighting, queues, security checks, temperature changes, pressure in your ears and the sound of the aircraft engines. There may also be unexpected changes, such as delays, changes to departure gates or having to wait longer than planned. Preparing in advance can help you understand what to expect and identify the things that may make the journey more manageable.
Flying anxiety is a common fear that can make travelling by plane feel stressful or overwhelming. Young people may worry about turbulence, take-off and landing, feeling trapped, losing control, experiencing panic or something going wrong during the flight. Airports can also increase anxiety due to unfamiliar surroundings, busy crowds, security checks and uncertainty about what will happen next. Physical symptoms such as a racing heart, sweating, nausea, dizziness or difficulty breathing may make these worries feel more intense. Anxiety can also develop before the journey, with young people feeling worried for days or weeks in advance. Understanding what is causing the anxiety, knowing what to expect and having practical ways to manage worries can help young people feel more prepared and confident about flying.
Flying can feel overwhelming for young people, particularly if they experience anxiety, have autism spectrum disorder (ASD) or have attention deficit hyperactivity disorder (ADHD). Airports and aeroplanes can involve unfamiliar environments, busy crowds, loud announcements, bright lights, long queues and unexpected changes. Understanding the specific challenges a young person may experience can help them feel more prepared and supported throughout their journey.
For autistic young people, flying may be challenging because of sensory sensitivities, changes to familiar routines and uncertainty about what will happen next. Busy terminals, loud engine noises, announcements, unfamiliar smells and the physical sensations of take-off, turbulence and landing may cause discomfort or sensory overload. Not knowing how long queues will take, when boarding will begin or what to expect at security may also increase anxiety. Having clear information about each stage of the journey, opportunities to take sensory breaks and a predictable plan may help make the experience feel more manageable.
For young people with ADHD, airports and flying may present different challenges, including managing restlessness during long periods of waiting, sitting still on the plane and staying engaged when there is little to do. Busy environments and multiple instructions may make it harder to concentrate, remember important information or keep track of belongings. Delays, changes to plans and feeling tired or overstimulated may also contribute to frustration, impulsivity or emotional overwhelm. Breaking the journey into smaller steps, using reminders and checklists, planning activities and allowing opportunities for movement where possible may help young people feel more organised and comfortable.
Every young person is different, and not all autistic young people or young people with ADHD will find flying difficult. Understanding their individual needs, worries and preferences can help families prepare for the journey and identify support that may make flying feel less stressful.
Your parents or guardians can help you prepare, communicate with the airline and airport, organise practical arrangements and support you if you become anxious or overwhelmed. You can also ask the airline and airport what assistance or adjustments may be available. You do not have to manage everything independently, and asking for help is a sensible way to prepare for a new experience.
How to help myself
If you are feeling anxious about flying, try to identify what worries you most. You might be frightened of heights, turbulence, losing control, feeling trapped, becoming unwell or something going wrong. You may also feel worried about being away from home or not knowing what will happen. Understanding the specific worry can help you work out what might make the journey more manageable. For example, if uncertainty makes you anxious, learning about the different stages of a flight may help. If you worry about feeling overwhelmed, planning how to manage difficult moments can help you feel more prepared. You do not need to force yourself to stop feeling anxious; the aim is to find ways to manage the feelings and make the journey more manageable.
Before your journey, try to find out what will happen at each stage. This includes travelling to the airport, checking in, going through security, waiting to board, getting onto the plane, taking off, the flight itself and arriving at your destination. You could write down the stages of the journey or ask your parent or guardian to help you create a travel plan. Looking at photographs or videos of the airport and aircraft may also help you become familiar with the environment. Write down any questions you have and discuss them with someone you trust.
Think about what might help you feel comfortable during the journey. You could pack headphones, earplugs, a book, a game, downloaded music or videos, a familiar comfort item, a snack or anything else that helps you relax. Make sure electronic devices are charged and check the airline’s rules about baggage, liquids, electronic devices and any items you want to bring. During the flight, you could listen to familiar music, watch a film, play a game, read or talk to someone you trust. Slow, comfortable breathing may also help if you feel anxious. You can try breathing in gently and breathing out slowly, relaxing your shoulders or focusing on the feel of an object in your hand. Different strategies work for different people, so it can be useful to practise them before your journey.
If you feel frightened during take-off or turbulence, remind yourself that these sensations can be unfamiliar without necessarily meaning that something is wrong. Turbulence is a normal part of flying, although it can feel uncomfortable. Follow the crew’s instructions and keep your seatbelt fastened as directed. You can ask your parent or guardian to explain what is happening in simple, reassuring language, or use a familiar distraction while the sensation passes. You do not have to pretend that you are not scared; it is okay to tell someone how you feel.
If you are autistic, consider which sensory experiences might be difficult for you. Airports can be noisy, crowded, brightly lit and full of unfamiliar smells. You might find the sound of the engines, announcements, queues, security checks or people moving around particularly uncomfortable. Think about whether noise-reducing headphones, earplugs, sunglasses, comfortable clothing, familiar snacks or sensory items could help. Check that any items you bring are permitted and safe to use during the flight, and make sure you can still hear important safety instructions. If you find unexpected changes difficult, having a written or visual schedule can help you understand what comes next. You could also agree on a simple way to let your parent or guardian know when you need a break, less conversation or help finding a quieter space. If you become overwhelmed, you may need time to process what is happening rather than lots of questions or explanations at once.
If you have ADHD, think about how you will manage waiting, boredom, distractions and keeping track of your belongings. Prepare several activities that you can switch between, such as downloaded films, games, music, books or puzzles. If movement helps you concentrate or regulate your energy, make use of opportunities to walk around safely before boarding and during the flight when permitted. Break the journey into smaller steps so you can focus on what needs to happen next, rather than trying to remember everything at once. Written checklists, phone reminders and keeping important items in consistent places can help you remember what you need. Allow plenty of time for each stage of the journey, and ask your parent or guardian to help you keep track of boarding times or announcements if useful.
Try to maintain familiar routines where possible. Getting enough rest, eating regularly and having familiar snacks may help you feel more settled. If you take prescribed medication for ADHD or another condition, follow your usual prescribing instructions and speak to your prescriber or pharmacist if you have questions about taking it while travelling, particularly across time zones. Do not change your medication or dose without appropriate advice. If you are travelling internationally, check the rules for carrying medication in your destination country and keep it in its original packaging where possible, with any necessary documentation.
It is okay to tell your parent or guardian what you need rather than expecting them to guess. You might need reassurance, quiet time, help understanding what is happening, movement, a distraction or time to process your feelings. Explaining this before the journey can help them support you in a way that feels useful.
How to help a loved one
If you are supporting a young person who is anxious about flying, start by asking what worries them most. Avoid assuming that they are frightened of the plane itself, as their concerns may relate to crowds, unfamiliar routines, security checks, separation from familiar people, physical sensations or uncertainty about what will happen. Listen without dismissing their concerns or telling them that there is nothing to worry about. Even if flying feels straightforward to you, it may feel very different to them.
Prepare together in advance. Explain the journey clearly and realistically, including getting to the airport, check-in, security, waiting, boarding, take-off, the flight and arrival. Photographs, videos, visual schedules or written checklists may help the young person understand what to expect. Avoid promising that everything will go exactly to plan, as delays and other changes can happen. Instead, explain that if something changes, you will work out the next step together. Discuss how you will respond if the young person becomes anxious, and ask whether they would prefer reassurance, distraction, quiet company, clear explanations or time to process what is happening.
Help the young person identify what they would like to bring to feel comfortable. This might include headphones, familiar entertainment, a comfort item, snacks or sensory aids. Check airline and airport rules beforehand so that any items they rely on can be packed appropriately. Encourage them to have some involvement in preparing their own bag, with support where needed, so they know where their belongings are and can access them during the journey.
During the journey, try to remain calm and communicate clearly. If the young person becomes distressed, acknowledge their feelings rather than telling them to stop worrying. You could say, “I can see this feels difficult. Let’s work out what might help right now.” Give them time to respond and avoid introducing lots of new information at once. If they need a quieter space, help them find one where possible, while following airport and airline instructions.
If the young person is autistic, ask them about their individual sensory needs and what situations they find difficult. They may be sensitive to noise, lights, smells, crowds, physical contact or the feeling of being rushed. Help them prepare sensory aids, comfortable clothing, familiar snacks and preferred activities. Explain what will happen at security and boarding, including any procedures that may feel unfamiliar. You could create a visual schedule or written plan together, including what will happen if there are delays or changes. Contact the airport in advance to ask about accessibility guides, sensory maps, quiet spaces, familiarisation visits or other assistance. If the young person becomes overwhelmed, reduce unnecessary conversation and demands, help them move to a quieter place where possible and give them time to recover. Avoid interpreting distress as deliberate misbehaviour; focus on what they may need and what might help them feel safer.
If the young person has ADHD, consider how waiting, boredom, distraction, impulsivity and organisation may affect the journey. Help them prepare a checklist of important items, organise their travel documents and plan several activities for different stages. Give clear, brief instructions and focus on one step at a time, rather than giving several instructions at once. Allow extra time to get through the airport, and use reminders or agreed check-ins to help them keep track of what is happening. Build in opportunities to move around safely before boarding and during the flight when permitted. If they take prescribed medication, encourage them to follow their prescribing instructions and seek advice from their prescriber or pharmacist about any travel-related questions.
Allow the young person as much choice and control as is practical. They might want to choose their entertainment, decide which comfort items to pack, know the plan for each stage or help decide how to spend time while waiting. Small choices can help them feel more involved in an experience where many decisions are made by other people. At the same time, explain clearly when something is a safety requirement or cannot be changed.
If the young person has significant anxiety or additional support needs, contact the airline and airport before travelling. Ask what assistance or adjustments may be available for check-in, security, boarding and other parts of the journey. Availability and eligibility vary, so check directly with the relevant services rather than assuming a particular adjustment will be provided.
Myth Buster
Myth: If I am anxious about flying, I should just ignore the feeling
Truth: Anxiety is a common response to unfamiliar or frightening situations. Preparing for the journey, understanding your worries and using coping strategies may help you manage the feelings.
Myth: If I am autistic, flying will always be too overwhelming
Truth: Autistic people have different needs and experiences. Planning for sensory differences, uncertainty and changes to routine can make flying more manageable for some people.
Myth: If I have ADHD, I should be able to sit still and concentrate throughout the flight
Truth: Long periods of waiting and sitting still can be difficult for some people with ADHD. Planning activities, movement opportunities and reminders may help.
Myth: I should not tell anyone that I am scared
Truth: Telling someone you trust how you feel can help them understand what support you need. You do not have to manage anxiety on your own.
Myth: If plans change at the airport, the whole journey is ruined
Truth: Delays and unexpected changes can happen. Having a flexible plan and knowing who can help can make it easier to manage changes.
Myth: I have to cope with sensory overload without help
Truth: You can ask your parent or guardian, airport staff or airline staff about appropriate support and adjustments.
Myth: If I am autistic, I will always find noise and crowds difficult
Truth: Autistic people have different sensory preferences. It is helpful to identify your own needs rather than assuming that every sensory experience will be difficult.
Myth: If I have ADHD, I just need to try harder to remember everything
Truth: Checklists, reminders, organisation and practical support can make it easier to keep track of belongings and travel arrangements.
Myth: Asking for assistance at the airport means I cannot travel independently
Truth: Assistance is a way of making travel more accessible. People have different needs, and asking for support does not mean you have failed.
Myth: My parent or guardian should know what I need without me telling them
Truth: Explaining what helps you feel safe, comfortable or calm can make it easier for the people supporting you to understand what you need.
Support
If you are worried about flying, speak to your parent or guardian, another trusted adult or a healthcare professional before the journey. You can explain what you are worried about and discuss which strategies might help. If your anxiety is severe, affects other areas of your life or makes it difficult to travel, a GP or mental health professional may be able to help you explore further support.
Contact your airline and departure airport in advance to ask about accessibility assistance, sensory support and any arrangements that may be available. Some airports provide accessibility guides, quiet areas, hidden disability lanyards or sunflower schemes, and familiarisation visits. These are not available in every location, and wearing a lanyard does not automatically guarantee assistance, so check the arrangements directly with the airport. You can also ask what to expect at security, boarding and other stages of the journey.
If you are autistic, you may find it helpful to ask whether the airport provides a sensory guide, social story, visual travel guide or familiarisation visit. These resources may help you prepare for the environment and understand what will happen. If you have specific sensory needs or require additional assistance, explain these to the airline or airport in advance and ask what can be arranged.
If you have ADHD, you may benefit from planning support, reminders and clear information about the journey. Your parent or guardian can help you organise important documents, check boarding times and prepare activities. If you take medication, speak to your prescriber or pharmacist if you need advice about travelling with it, particularly when crossing time zones or international borders.
If anxiety about flying is connected to previous difficult experiences or is part of wider anxiety, psychological support may be helpful. You can speak to your GP about available options. You do not need to wait until your anxiety becomes severe before asking for help.
Therapy interventions
Therapy can provide a safe and supportive space for young people to explore worries about flying and airports, understand their feelings and develop strategies to manage anxiety. It can help them feel more prepared for different stages of the journey, from arriving at the airport and going through security to boarding the plane and taking off. Therapy can also support young people to build confidence, manage uncertainty and feel more able to cope with unfamiliar environments, busy spaces and unexpected changes.
- Cognitive Behavioural Therapy (CBT) can help you understand how thoughts, feelings, physical sensations and behaviours interact when you feel anxious about flying. It may help you identify frightening predictions, consider alternative explanations and develop strategies for managing anxiety. Where appropriate, CBT may include gradual exposure to feared situations, planned carefully with a qualified professional.
- Exposure-based approaches involve gradually becoming more familiar with a feared situation at a manageable pace. For fear of flying, this might involve learning about aircraft, looking at airport photographs, watching videos or visiting an airport before considering a flight. These steps should be tailored to the young person’s needs and should not involve forcing them into situations that feel overwhelming.
- Acceptance and Commitment Therapy (ACT) can help you make space for uncomfortable feelings while focusing on what matters to you. Rather than expecting anxiety to disappear completely, ACT can support you to respond to anxious thoughts in a more flexible way and use coping strategies while working towards your goals.
- Psychoeducation involves learning about anxiety, flying and the body’s stress response. Understanding why you might experience a racing heart, tense muscles or butterflies in your stomach can help you make sense of these sensations. Accurate information about flying can also help address misunderstandings, while recognising that information alone may not remove anxiety.
For autistic young people, support may focus on understanding sensory needs, preparing for unfamiliar environments, managing uncertainty and developing individualised coping strategies. Visual schedules, social stories, advance familiarisation and practical adjustments may be useful alongside psychological support where needed. These approaches should be tailored to the young person’s preferences and communication needs.
For young people with ADHD, support may focus on managing anxiety, planning, organisation, attention and emotional regulation. CBT-based strategies may help with anxious thoughts, while practical approaches such as checklists, reminders, breaking tasks into steps and planning activities can support the travel experience. Adjustments should reflect the young person’s individual strengths and difficulties.
Helplines
Childline
Childline is a free service for young people to talk to a counsellor about anything. The service is available 24 hours a day, 7 days a week. Childline is available to anybody who is 18 years old or younger.
Phone: 0800 1111
Opening times: Available 24 hours a day, 7 days a week, 365 days a year
You can also find helpful resources, speak to a counsellor online or send a message on their site.
Website: www.childline.org.uk
For adults concerned about a child, the NSPCC can be contacted
NSPCC
NSPCC is a children’s charity that works to protect children and prevent abuse and neglect. They provide support and advice for adults about child abuse, neglect, child safety, online safety and children’s mental and emotional wellbeing.
Phone: 0808 800 5000
Opening times: 10 am–4 pm, Monday–Friday
Email: help@nspcc.org.uk
YoungMinds
YoungMinds is a national charity supporting the mental health and wellbeing of children and young people. They provide information, advice and support for parents and carers who are concerned about a young person’s mental health, and help people understand mental health difficulties, find appropriate support and access useful resources. Their Parents Helpline can provide information, advice, emotional support and signposting to other services.
Parent helpline: 0808 802 5544 (9:30 am – 4 pm on Mondays, Thursdays and Fridays, and from 9:30 am – 6 pm on Tuesdays and Wednesdays)
Email: parents@youngminds.org.uk
Webchat: https://www.youngminds.org.uk/parent/parents-helpline/
Shout
Shout is a free, confidential text messaging service that provides support to anyone who is struggling to cope. It can help with a wide range of issues, including stress, anxiety, low mood, loneliness, relationship difficulties, bullying, self-harm, suicidal thoughts, feeling overwhelmed and other mental health challenges.
Text: SHOUT to 85258
Opening times: Available 24 hours a day, 7 days a week, 365 days a year
Website: http://www.giveusashout.org
Mind
Mind is a mental health charity providing information, advice and support for people experiencing mental health difficulties. They cover a wide range of mental health and wellbeing issues, including anxiety, depression, stress, relationships, loneliness, coping with difficult experiences and managing everyday life. Mind provides information to help people understand what they are experiencing, know their rights, find appropriate support and feel less alone.
Phone: 0300 123 3393
Opening times: 9am–6pm, Monday to Friday (excluding bank holidays)
Email: info@mind.org.uk
Website: www.mind.org.uk
Samaritans
Samaritans is a charity providing emotional support to anyone who is struggling to cope or needs someone to talk to. They are there for people experiencing all sorts of difficulties, including stress, anxiety, loneliness, relationship or family problems, bereavement, feeling overwhelmed and concerns about mental health or suicide.
Phone: 116 123
Opening times: 24 hours a day, 7 days a week, 365 days a year
Website: www.samaritans.org
NHS 111 (Option 2)
NHS 111 is an NHS service providing urgent medical and mental health advice and support. It can help with mental health concerns, emotional distress, anxiety, low mood, suicidal thoughts and other urgent health problems.
Phone: For mental health support, call 111 and select the mental health option (option 2)
Opening times: Available 24 hours a day, 7 days a week
