Jennifer Aniston’s fear of flying—and what acceptance and commitment therapy can teach us about facing it

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, admitting that even private jets don’t ease the 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, 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.

What is ACT?

ACT (pronounced as the word “act”) is a form of therapy grounded in behavioural science. It helps people stop fighting their thoughts and feelings and instead commit to actions that align with their values. In the case of fear of flying, the goal isn’t to eliminate the fear—but to change how you relate to it. It allows you to fly, in spite of that anxiety, whilst learning ways to change the relationship to the anxiety. The anxiety no longer controls your actions, only you are in control of your actions.

Tip #1: stop the fight

Jennifer has said she used to resist the fear, trying to push it down or make it disappear. That only made it worse. It's a bit like having a beach ball full of air (this represents your anxiety). You're trying really hard to push this away, pushing it under the water. But it keeps pushing back... and you know? It's hard work! Eventually, your arms will tire and it will end up smacking you in the face. What if, instead, we just let the beach float around on the water next to us? This is calling dropping the struggle.

ACT encourages you to drop the struggle. Imagine telling yourself: “Yes, I’m afraid. And I’m willing to feel this in order to get where I want to go.” It’s a mental pivot—from control to acceptance. This doesn’t mean giving up. It means letting the fear be there without letting it drive the plane (figuratively speaking).

Tip #2: step back from the scary thoughts

Your mind might scream, “What if the plane crashes?” or “I won’t be able to breathe up there!”

Rather than arguing with these thoughts, ACT offers a technique (which we call a defusion technique): say the thought out loud, but preface it with, “I’m thinking…”

So this might be: “I’m thinking that the plane will crash”.

Notice, just for a moment how this feels. How intense is this thought… how much anxiety does it evoke?

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

Notice – what happens now?  

This creates just enough space to see the thought for what it is: a mental event—not a fact.

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

You can also go one step further: “I notice I’m having the thought that the plane will crash”

Again, notice, what happens to the thought now? Does this help to create some space between you and thought?

Tip #3: focus on what matters

Aniston flies because she has to—it’s part of the job. But maybe you fly because you want to see your family, explore the world, or not let fear run your life. Or maybe it’s about adventure, connecting with different cultures. Whatever the reason is, there’s something that underlies that which is important to us; or you wouldn’t be sat here reading this! There is something important enough for you to consider getting on a plane, even when it terrifies you.

So, this anxiety, this psychological pain, it tells us something important. Firstly, it tells me that you are human! Secondly, it tells me there are things in life you care about. These can give us insight into our values. Things, as above, like adventure, or perhaps it’s about love or parenting (I am picturing here a parent flying to attend their child’s graduation). Underlying our reasons for travel are our values.

ACT encourages people to clarify their values. Ask yourself: Why does getting on this plane matter to me? Then focus on that, remind yourself that you are chosing this discomfort, in service of those values. You are not on escaping discomfort; that would be staying home. You have made a choice to be here in service of love, connection, adventure or something else. Let that fear ride coach while your values fly first class along side you, directing you along the way.

Tip #4: practice willingness

Willingness is a core ACT concept. It’s not about liking fear—but being willing to feel it, so you can live the life you want. That means being willing to experience anxiety, in order to get on that flight. Now, willingness doesn’t mean gritting your teeth—it means opening up gently to what’s happening inside you. Before the 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 right here.

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

This isn’t about getting rid of the fear—it’s about creating enough calm and space inside to carry it with you.

And then, board the plane. The anxiety may still be there—but so are you. And remember, no matter how big that anxiety feels, you are bigger than it because you contain it.

Bottom line

Jennifer Aniston didn’t “cure” her fear—but she learned to fly anyway. That’s the ACT way: not fearlessness, but psychological flexibility.

You don’t have to love flying. You don’t even have to feel brave. You just have to show up, feel what you feel, and move in the direction that matters.

And if Jennifer can do it—so can you.