Pre-Flight Checklist For Nervous Travellers

The Day Before Your Flight

• Get a restful night’s sleep — tiredness makes anxiety feel larger than it really is.

• Charge your headphones, phone and tablet so nothing adds stress on the day.

• Download films, playlists, podcasts and breathing apps you plan to use onboard.

• Pack a small comfort kit (headphones, scarf or hoodie, snacks, water bottle, mints).

• Avoid last-minute packing — keeping your evening calm lowers your adrenaline levels.

• Check in online and choose a seat (wings for stability, aisle for more space).

• Prepare your travel documents and airport plan so nothing feels rushed tomorrow.

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The Morning Of Your Flight

• Eat something light and familiar — avoid heavy, sugary or high-caffeine choices.

• Drink water steadily to stay hydrated without overdoing it.

• Wear soft, layered clothing to stay comfortable with changing temperatures.

• Listen to something calming on your way to the airport to set the tone early.

• Remind yourself that nerves are normal and usually fade once you’re settled onboard.

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At The Airport

• Arrive early so your pace feels controlled and predictable.

• Move through security without rushing — remind yourself that you have time.

• Find a quieter corner away from crowds to settle yourself.

• Do one slow breathing cycle — inhale for 4 seconds, exhale for 6 seconds.

• Keep your entertainment ready so you can board calmly and organised.

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Before Boarding

• Use the bathroom first so you feel physically settled before sitting down.

• Stretch gently — relaxed muscles reduce overall tension.

• Take out your headphones and cue your entertainment in advance.

• Use a grounding technique (breathing, wrist pressure point, or body-scan).

• Notice the cabin crew’s calmness — they fly every day and their confidence is reassuring.

• Tell yourself a grounding phrase such as: “The plane, the crew, the sensations — everything here is normal.”