Reducing Air Travel Anxiety

David Scott Fields II, Senior Writer • January 4, 2025

PHOENIX, ARIZONA – The majority of us know the feeling of being stranded in an airport far from our final destination. It brings with it frustration and anxiety that I am sure all of us would rather do without.

Unfortunately, it is an aspect of air travel that can be nearly impossible to avoid. As someone who lives 3,000 miles from his family, I have found myself waylaid in unfamiliar airports on more occasions than I care to recall. One such occasion occurred only recently as I returned home to Florida after my Christmas in Oregon.

I usually leave Oregon out of Redmond Municipal Airport, a charming regional airport only about 20 minutes from my parents’ house. It is normally a stress free experience, but on this particular travel day a staffing shortage resulted in an hour delay, which caused me to miss my connecting flight in Phoenix. I actually arrived at PHX 15 minutes before my next plane was to take off, but my gates were basically on opposite ends of the airport. By the time I had run full speed through the airport to the next gate, I was greeted by the dreaded sign “FLIGHT CLOSED.”

The gate agent was very helpful and rebooked me quickly, but I ended up having another four hours to kill in Phoenix. The delay gave me the opportunity to reflect on how to handle the stresses of air travel with grace and faith. The following are strategies that have helped me navigate these challenges over the years, along with ways I’ve incorporated my Christian faith into the experience.

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Online Check-Ins and Seat Selection

The whole thing begins a full day before you even arrive at the airport. One of the best ways I’ve found to reduce pre-flight stress is by checking in online. Whenever possible, I make it a point to check in 24 hours before my flight. Most airlines (if not all by this point) make this very simple, and you can do it right from your phone on the airline’s dedicated app. iPhone users can also download copies of their tickets directly to their Apple Wallet.

During online check-in, you can also select your seat if you have not already done so. My personal preference is always the aisle seat, because I love the freedom of movement it gives me on the plane. If you choose the aisle, just make sure you are okay with getting up any time your row mates might need to get out. For me, this is a small price to pay for the convenience of the aisle seat.

Exit row and comfort seats are also great options because they give you more room to stretch out – which is very much a luxury on a plane! Keep in mind, if want the best seats, you will likely have to pay an extra fee. If you are traveling with friends or family and you want to sit together, it is best to select your seats at the time you purchase your tickets. If you are not picky about your seat, most airlines will automatically assign you a seat without an additional fee. Also, as a side note, if you ever have the opportunity to travel First Class, you should do it without hesitation!

Checked Baggage vs. Carry-ons

Honestly, I have not checked a bag in years! If you can, I highly recommend sticking with just the one carry-on and one personal item (backpack, purse, etc.) that you can take directly on the plane. In most cases, this will involve smart packing. If you know you will have easy access to laundry, then three outfits are usually all you will need – one to wash, one to wear, and one for spare. Certain clothes can also be easily hand-washed, and some clothing brands are designed to be worn across multiple days. I have followed this packing strategy during both trips to see my family in Oregon and to see missionary friends in Peru, and it has worked perfectly!

If your motivation for checking a bag is that you don’t want to have to lug it around the airport, most airlines allow gate checking of carry-ons. The line to check bags at the gate is usually much shorter than at the check-in counter, and you can’t beat the price – FREE! If an airline is especially full, most of the time they will require those in later seating zones to gate check their bags in any case. Several airlines will advance you to an earlier seating zone if you volunteer to gate check your bag, so you can board the plane earlier.

If you simply must check a larger bag, especially with a family, remember to keep it to the basics. Also, it is not necessary for every kid to have their own suitcase. Every checked bag comes with a fee in most cases. Work to consolidate all of the family’s clothes into one or two checked bags. Bibles, entertainment items, money, toiletries, and at least a single change of clothes can be included in each person’s carry-on. This will give you extra room in your checked bags and help save costs in the end.

Also remember to arrive early if you plan to check a bag – probably at least two hours early. There is nothing worse than having to face a long check-in line and then a long security line when you are in a time crunch to get to your gate!

Get TSA Pre-Check!

Speaking of security, I’ve found TSA Pre-Check to be a game-changer. It’s such a relief to breeze through security without having to remove my shoes, belt, or jacket. Not having to unpack my laptop or liquids saves so much hassle. This simple investment has made my airport experiences far less stressful, and I highly recommend it to anyone who travels often. I made the switch about five years ago. It involved going into the TSA office at my local airport and submitting to a background check, but that short meeting has saved me from many hours standing in security lines. In the majority of cases, TSA Pre-Check lines are less than ten minutes long. In my experience, they are usually less than five minutes long. If you do not already have TSA Pre-Check, get it! It is well worth the investment. You can learn more at tsa.gov.

Boarding and Takeoff!

Now it is time to get on the plane! Once I scan my ticket and head down the jetway, there is something I always try to do. As a Christian, I am very much aware of what a miracle modern flight is. There are aircraft out there exceeding 1,000,000 pounds, and yet aviation technology is able to propel them through the sky as if they were lighter than air. Thankfully, I have never faced a mechanical issue while in flight, but I am very much aware that such things can happen. So, as I board, I place my hand on the outside of the fuselage and pray over the plane. This is usually very quick and I doubt anyone knows I do it. My prayer is always simple, “Lord, please bear this plane up in Your hands!” While I have every confidence in my flight crew, knowing I have committed my flight to the Lord always reduces my anxiety in spades.

After finding my seat, I still get a little anxious if we are sitting on the tarmac for a long time and not moving. A plane in motion is usually less nerve wracking than one just sitting there. I like to be on the move! Even when driving, I prefer to take the long way home over sitting in a traffic jam – even if passing through the traffic jam would still get me home faster. So, once my plane starts moving and all the safety briefings are over, I am usually able to relax a bit more, but as we begin to take off there is one final thing I do to set my mind at ease.

I sing. That’s right – I sing! Usually it is only a single specific song, and then just the chorus. The song is “On Eagle’s Wings” by Michael Joncas, released in 1977. It is based on Psalm 91. As the flight I am on begins zooming down the runway, I sing softly to myself:

“And God will raise you up on eagles wings, bear you on the breath of dawn, make you to shine as the sun, and hold you in the palm of His hand.”

I am normally able to make it through the chorus twice before the plane lifts into the air. Once it has, with that song still echoing in my heart, I am ready to settle in for a relaxing flight.

Making the Most of the Time

Long flights can feel endless if I’m not prepared. Keeping the mind and/or heart occupied is key to reducing anxiety. Those who can sleep easily on planes might find this the perfect chance to settle down for a nice nap. Just remember if you are on the aisle or middle seat, you may get woken up if someone needs to move.

I personally cannot sleep well on planes. So, usually, I prefer doing a little binge watching of my favorite shows or movies. I am the type that can get totally immersed in a good story (movie and book alike) to the point that I forget about my surroundings and situation. If I get hooked on a good show inflight, hours usually pass by for me stress free. Many airlines now include inflight movies and entertainment. These can be good (or not), but I usually prefer to watch my own pre-downloaded content on my own device. If you go this route, just make sure you have a fully charged battery or access to power at your seat.

And, of course, the very best thing you can do on a long flight is spend time in the Word. A small Bible or even Bible app is all you need. If reading while flying makes you sick, an audio Bible is also an excellent choice. The Lord speaks to us directly through His word, so there is no better place to be whether inflight or on the ground. Not only does being in His word help to reduce anxiety, but it also brings a peace that is often hard to understand. The Bible says as much in Philippians 4:6-7:

“Do not be anxious about anything, but in every situation, by prayer and petition, with thanksgiving, present your requests to God. And the peace of God, which transcends all understanding, will guard your hearts and your minds in Christ Jesus.”

An added advantage to spending time in the Word inflight is that your fellow passengers may see you and ask what you are reading. If they are unbelievers, this opens up a Gospel opportunity. If they are Christians, it opens up an opportunity for fellowship with believers you have never known before. Definitely the very best thing you can do inflight is be in the Word!

Handling Long Layovers

Layovers can be very frustrating! I do all I can to avoid them. Though I normally travel three thousand miles, I can usually manage the trip with only one layover. I live in Florida, and the FLL airport about an hour from my home can actually get me to PDX in Oregon with no layovers at all. PDX is about three hours from my parents’ home, so it does involve more driving if I go that route, but a car is more predictable and easier to control than a flight.

When I do have a layover, I try to make the most of it. Something I learned recently is never to run from gate to gate. I ran across PHX and still did not make my flight. Most airlines close their doors fifteen minutes before takeoff. If your original flight is late and you miss this deadline, it is best to just walk to the gate. If an agent is still on duty, they can rebook you right from the gate. You can also visit your airline’s customer service desk or even call to get rebooked (but I always recommend speaking with someone in person). However you do it, remember to keep calm and be polite. Being kind to others has the side effect of reducing our own anxiety. And it is important to remember that airline employees are just doing their jobs to the best of their ability. Getting angry with them because of your travel problems serves no purpose.

If you are stuck with a long layover, do some exploring! This is especially fun if you are by yourself or with other adult friends. Find a good place to eat, get a chair massage, do some shopping, buy and read a good book, sit and call a friend – really there is so much to do! Some airports even have special pods just for taking naps! I also visited an airport in Texas once that had a chapel and regular prayer services. I have always thought having a movie theater in an airport would be a nice touch, but I have yet to find one in my travels. Regardless, if you make the most of the amenities your layover airport has to offer, you may just find the time flying by!

Cancellations and Missed Flights

While it is always possible to use a layover well, cancelled and missed flights do tend to send the anxiety through the roof. If you are stuck overnight, most airlines will pay for a hotel room for you. Take advantage of this! There is no need to sleep on the floor in the airport. Stretching out in a comfortable bed is much preferred. Plus, it may give you time to explore a new city. Most hotels near airports have a shuttle service, so you won’t have to worry about getting back to the airport. Uber is a great choice for getting around a city to do some exploring. And if you have TSA Pre-Check, getting back through security the next day will be a breeze.

If your layover is not overnight, but still rather long, consider asking to be rerouted. There may be a flight open to another airport that also connects to your final destination. Like I said, I prefer to be on the move, even if I have to go the long way. When you are on the move, you at least feel like you are getting closer to where you want to be.

You can also reroute by changing your final destination. When I missed my connection in Phoenix, I asked to be rerouted to Miami. I was originally headed for West Palm Beach, but via Philadelphia first. The PHX agent was able to get me on a direct flight to MIA. MIA is just a two-hour, $9.00 commuter train ride from my house, so for me it was worth it to change my final destination. I am fortunate to live in a state with several airports close to my house. If your final destination is in a state with multiple airports within reasonable distance to where you want to be, consider changing airports.

Coming Home

When heading out on vacation, it is pretty normal to get right down to the business of having fun as soon as you arrive, but when you come home, you need to have a different attitude – especially if jet lag is an issue. I always make sure I have at least two days to rest before heading back to work. The first day back I get significant sleep and usually unpack. I might order groceries if I need them, but usually the whole day is mine to do nothing major except unwind. The second day back I may tune my mind back toward work, but I still get plenty of rest. Whatever your personal coming home system may be, I highly recommend that you never fly the day before you have to go back to work (unless, of course, flying is a regular part of your work).

Final Thoughts

Air travel isn’t always easy, but I’ve found that preparation, flexibility, and faith can make all the difference. The next time you face delays or rerouting, remember that God’s timing is perfect, and every journey is an opportunity to grow in patience and trust. For me, even the most unexpected travel challenges have become moments to reflect, grow, and find peace in God’s presence.