Turbulence Has Increased —Here’s Why And Tips To Manage Your In-Flight Anxiety

Air travelers are facing increasingly bumpy journeys as climate change dramatically affects flight conditions worldwide. Recent studies reveal that severe turbulence has increased by 55% over the North Atlantic since 1979, with scientists predicting that this trend will only accelerate in the coming years.

According to BBC News, Professor Paul Williams, an atmospheric scientist at the University of Reading, warns that travelers can expect “a doubling or tripling in the amount of severe turbulence around the world in the next few decades.” This will turn what used to be 10 minutes of severe turbulence into potentially 20 or 30 minutes of white-knuckle flying.

The increase stems from climate change warming the air south of the jet stream more than the air to the north, creating sharper temperature differences that intensify jet streams. These changes affect not only the North Atlantic routes but also areas over East Asia, North Africa, the North Pacific, North America, and the Middle East.

The aviation industry is already feeling the impact. In 2019 alone, bad weather forced airlines to fly one million extra kilometers, producing 19,000 additional tonnes of CO2 as flights diverted around turbulence-producing storms. Airlines must now balance passenger safety with fuel efficiency and environmental concerns as they navigate increasingly complex weather patterns.

Understanding Turbulence Safety

Despite the alarming increase, experts emphasize that turbulence rarely poses life-threatening danger. Death as a consequence of turbulence is extremely rare, with perhaps only four fatalities since 1981. However, injuries do occur. In the US alone, 207 people have been severely injured during turbulence since 2009, with cabin crew being the most vulnerable. These statistics highlight why staying buckled up whenever seated remains crucial.

Modern aircraft are engineered to withstand extreme turbulence with significant safety margins. Commercial planes undergo rigorous testing that simulates conditions far more severe than what passengers would ever experience. Pilots receive extensive training on turbulence avoidance and management, using sophisticated weather radar systems to detect and circumnavigate problematic air pockets whenever possible. This combination of aircraft durability and pilot expertise creates multiple layers of protection for passengers, even as turbulence events increase in frequency and intensity.

Managing Anxiety During Rough Air

For many travelers, the psychological impact of turbulence outweighs physical concerns. Per Headway, clinical psychologist Abrah Sprung recommends box breathing to regulate your nervous system during anxious moments. “To practice, inhale for four seconds, hold for four, exhale for four, and hold again for four seconds. This helps regulate your nervous system and reduces anxiety.”

Mental preparation before your flight can significantly reduce in-flight anxiety. Many experts suggest visualizing successful flights beforehand, including moments of bumpiness that resolve safely. This mental rehearsal helps build psychological resilience. During the flight, distractions prove highly effective – engaging audiobooks, captivating movies, or challenging puzzles can redirect your focus away from the sensation of turbulence.

Communication With Flight Crew

Aviation experts suggest informing flight attendants about your anxiety before takeoff. A simple statement, such as “I get anxious during turbulence and may need reassurance,” can make a difference. Flight crews fly multiple times weekly and understand turbulence far better than most passengers, providing valuable perspective and support.

Cabin crews receive specialized training in passenger psychology and crisis management, making them ideal resources during challenging moments. Many flight attendants report that explaining what’s happening during turbulence helps anxious passengers cope better. They can provide context about the type of turbulence being experienced, its expected duration, and confirmation that the aircraft is functioning normally. This information transforms the unknown into the known, reducing anxiety for many travelers.

Seating Strategy Matters

Your seat selection can significantly impact your experience of turbulence. Experienced travelers recommend choosing seats near the wings where turbulence feels less pronounced. HuffPost recommends that, if possible, upgrade for extra space to reduce feelings of claustrophobia that can compound anxiety during bumpy conditions.

Beyond wing proximity, forward cabins typically experience less motion than rear sections. Window seats offer visual references that help your brain reconcile the sensation of movement, while aisle seats provide psychological comfort through perceived freedom of movement. For overnight flights crossing known turbulent regions, selecting seats on the side away from the sun can improve sleep quality, helping you remain rested and more emotionally resilient when turbulence occurs.

As climate change continues altering our atmosphere, turbulence will remain an unavoidable aspect of air travel. However, by understanding its causes, recognizing its safety record, and employing proven anxiety management techniques, passengers can navigate even the bumpiest flights with greater confidence and comfort.

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