Overcoming flight anxiety: Lessons from Jennifer Aniston

Jennifer Aniston might be the epitome of cool and composed on screen, but even Hollywood stars have their struggles. One of hers? A fear of flying. In interviews, she’s opened up about how challenging it’s been over the years. She admits that even private jets don’t ease her anxiety.

For anyone who’s felt their chest tighten at the thought of takeoff or avoided travel altogether, this might sound all too familiar. The good news is that you don’t need a celebrity therapist to get better at handling flight anxiety. Tools from Clinical Psychology—specifically acceptance and commitment therapy (ACT)—can help. Here’s how.

Understanding Acceptance and Commitment Therapy (ACT)

ACT (pronounced like the word “act”) is a form of therapy grounded in behavioral science. It helps people stop fighting their thoughts and feelings. Instead, it encourages committing to actions that align with their values.

In the case of a fear of flying, the goal isn’t to eliminate the fear, but to change how you relate to it. For instance, it allows you to fly in spite of that anxiety while learning ways to transform your relationship with it. The anxiety no longer controls your actions; you do.

Tip 1: Stop the fight

Jennifer has mentioned that she used to resist the fear, trying to push it down or make it disappear. This only made things worse. Imagine having a beach ball full of air, representing your anxiety, and trying hard to push it down into the water. That effort is exhausting! Eventually, it pops back up and smacks you in the face.

What if, instead, you allowed the beach ball to float next to you? This approach is about dropping the struggle. It’s about accepting the fear.

Try telling yourself: “Yes, I’m afraid. And I’m willing to feel this in order to get where I want to go.” This represents a mental pivot from control to acceptance. It doesn’t mean giving up, but allowing the fear to exist without letting it dictate your actions.

Tip 2: Step back from scary thoughts

Your mind might scream, “What if the plane crashes?” or “I won’t be able to breathe up there!” Instead of fighting these thoughts, ACT offers a useful technique called defusion. Simply say the thought out loud, prefacing it with “I’m thinking…”

For example, say: “I’m thinking that the plane will crash.”

Take a moment to notice how this feels. How intense is the thought? How much anxiety does it bring?

Now try: “I’m having the thought that the plane will crash.”

Notice what happens now. This creates space to recognize the thought as just that—a mental event, not a fact.

You’re not denying it; you’re just not fusing with it.

You can take it a step further: “I notice I’m having the thought that the plane will crash.”

Once again, check in with yourself. Does this help create a little distance between you and the thought?

Tip 3: Focus on what matters

Aniston flies because she has to; it’s part of her job. But maybe you fly to see your family, explore the world, or not let fear control your life. Perhaps it’s about adventure or connecting with different cultures. These underlying motivations matter. They remind you why you consider getting on a plane, even when it terrifies you.

This anxiety tells us something important. First, it reminds us that we are human. Second, it reveals the things we care about. These insights can highlight our values, such as adventure or love.

ACT encourages individuals to clarify their values. Ask yourself: Why does getting on this plane matter to me? Focus on that. Remind yourself that you are choosing this discomfort in service of your values. You are not escaping discomfort by staying home. You made a choice to travel for love, connection, adventure, or something else.

Let that fear ride coach while your values fly first class next to you, guiding you.

Tip 4: Practice willingness

Willingness is a core ACT principle. It’s not about liking fear but being open to feeling it to live the life you want. This means experiencing anxiety to board that flight. Willingness doesn’t mean gritting your teeth. It’s about gently opening up to what’s happening within you.

Before your flight, try this calming mindfulness exercise:

• Sit somewhere quiet, close your eyes, and take a slow, deep breath in through your nose.

• As you breathe out, gently bring your attention to the feeling of your body being supported by the chair or ground.

• Notice the air on your skin, the sounds around you—just for a moment, let yourself be present.

• Silently say: “I can feel this and still move toward what matters.”

  
  

This exercise isn’t about erasing fear. It’s about creating enough calm inside to carry that fear with you.

Then, board the plane. The anxiety may still be present, but so are you. Remember, no matter how intense that anxiety feels, you are stronger because you can hold it.

Bottom line

Jennifer Aniston didn’t “cure” her fear of flying. Instead, she learned to fly despite it. That’s the ACT approach: not about being fearless but developing psychological flexibility.

You don’t need to love flying. You don’t have to feel brave. You just need to show up, acknowledge your feelings, and move toward what matters.

And if Jennifer can do it—so can you.