For many Thais, the thought of flying abroad—whether for business, study, or leisure—evokes excitement, but also anxiety. This is especially true when a smooth journey is suddenly interrupted by turbulence, leaving passengers gripping their armrests and silently chanting “สาธุ” (sa-thu) for safe passage. A new feature published on HuffPost, “How To Calm Anxiety During Turbulence, According To Flight Attendants” (source), brings comfort by distilling practical, expert-backed strategies straight from the world’s most seasoned flyers.
Turbulence is one of the most common triggers of in-flight anxiety, as passengers may catastrophize brief bumps in the sky as signs of looming disaster. For Thai travelers—many of whom are flying abroad for the first time amid a post-COVID travel boom—understanding the reality behind turbulence can be both reassuring and empowering. This new research highlights advice directly from flight attendants, whose experiences can help demystify one of aviation’s most misunderstood phenomena.
The key message is clear: “Airplanes are built to withstand turbulence,” says Laura Nottingham, a Delta Air Lines flight attendant based in Atlanta. “Pilots are highly trained professionals and know how to expertly handle turbulence. There are various reasons turbulence occurs: wind, changes in air temperature, thunderstorms, etc.” In other words, feeling the plane shake is far from a sign of impending danger—it is a normal, expected part of flying (source).
Research from global aviation bodies, including the International Air Transport Association (IATA), supports this: turbulence, while uncomfortable, is rarely dangerous. Modern aircraft undergo rigorous testing to ensure their structures can handle even the roughest air. According to Professor Paul Williams, an atmospheric scientist at the University of Reading, enhanced turbulence forecasts have allowed pilots to avoid severe pockets, further boosting passenger safety (IATA Turbulence).
Flight attendants suggest that learning the science of turbulence can ease fearful minds. “In most instances, turbulence appears more detrimental than it may seem. The industry should communicate that turbulence should be expected as opposed to dreaded,” explains Yulanda Armstrong, a flight attendant and trainer from Guyana. Essentially, the “unknown factor” feeds fear, and knowledge is the antidote.
Beyond education, simple calming techniques are highly recommended. Meditation and slow breathing are favored by many flight attendants themselves. Doménica Jiménez, an Ecuador-based flight attendant, confides: “A tip that helps me now in my career in the skies is slow breathing. Being mindful of my breathing by slowly inhaling and exhaling has been a game changer.” Major airlines have taken notice—Delta, JetBlue, and United, for example, now include guided meditation sessions as part of their onboard entertainment, making mindfulness more accessible even above the clouds.
Distraction is another coping tool: reading, watching a movie, or chatting with a travel companion can redirect attention away from physical sensations. “A smile and a distraction go a long way,” says Jiménez, emphasizing the value of friendly interactions and small acts of kindness—an echo of the Thai “น้ำใจ” (nam jai) spirit found in traditional hospitality.
Physical discomfort such as nausea may also fuel anxiety for some travelers. Notably, flight attendants reveal that something as simple as an ice pack placed on the back of the neck can quickly alleviate airsickness. While this remedy might be surprising, it is rooted in physiological responses and can be requested from the crew at any time.
Direct communication with the cabin crew can work wonders. “Let your flight attendant know if you get anxious, so we can support you throughout your journey,” advises Kim Howard, of Avelo Airlines. Trained to maintain safety and comfort, flight attendants can provide reassurance, regular check-ins, and seat changes to more stable areas (like near the wings or the front of the plane) if available.
In fact, announcements from the cockpit during turbulent stretches serve as crucial moments of reassurance. “The captain will often assure customers turbulence will be a short period of time throughout the changes of altitude… most times it is mild and for short periods of time,” Howard observes. For first-time flyers, especially young students or elderly travelers from Thailand venturing abroad, this verbal guidance can be calming, much like words of encouragement from a respected elder.
For Thai travelers, knowledge about turbulence and strategies to quell anxiety are timely and necessary. Thailand’s aviation sector is experiencing robust recovery, with more people flying domestically and internationally each year. According to the Civil Aviation Authority of Thailand (CAAT), passenger numbers in 2024 rebounded to nearly 90% of pre-pandemic levels (CAAT traffic report). As more Thais take to the skies, air travel anxiety is a growing wellness concern—one that can affect mental health, family dynamics, and even career opportunities.
There is also a cultural dimension. In Thai society, showing fear or asking for help can sometimes be perceived as weakness or “เสียหน้า” (sia naa, loss of face). But as experts and attendants unanimously agree, open communication is not only acceptable, it is encouraged for safety and peace of mind. “During a flight when I experienced passengers with high anxiety… I announced, ‘Ladies and gentlemen, remain calm. The flight attendants have the situation under control,’” Armstrong recounted—illustrating the value of reassurance and collective calm.
Looking ahead, expert forecasts suggest turbulence may increase in the coming years due to global climate change, with more frequent and intense pockets of rough air predicted along popular Asia-Pacific routes (BBC: More Turbulence Due to Climate Change). This makes these coping strategies even more relevant for the future of Thai air travel. Wellness programs at airports, mental health support for travelers, and enhanced training for airline staff are likely to become standard features as the industry adapts.
For Thai readers and international travelers alike, taking these steps can transform flying from an ordeal into an opportunity for personal growth and relaxation:
- Educate yourself about how and why turbulence happens, and trust that planes are built to endure it.
- Practice meditation or mindful breathing—the “หายใจเข้า-ออก ลึกๆ” (haai jai khao-aok, deep breaths) mantra is universally useful.
- Prepare favorite distractions, whether books, playlists, or apps, for easy access during flights.
- Don’t hesitate to ask for help—flight attendants are there for your comfort, not just to serve food and drinks.
- Seek medical help or request an ice pack if you start to feel airsick.
- Listen for official announcements and remain seated with your seatbelt fastened during bumpy weather.
- If culturally hesitant, remind yourself that seeking help is a strength, and helps ensure a smoother flight for all.
As Thailand continues its journey toward reconnecting with the world post-pandemic, embracing these expert-backed tips can help cultivate resilience and calm—ดีต่อใจ (dee-dtor-jai, good for the heart). Whether you’re a first-time traveler or a seasoned globetrotter, the next time the wings shake, remember: turbulence is temporary, but confidence in the skies can last a lifetime.
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