When the sky falls: Coping with the emotional impact of a plane crash

Recent tragedy : the Air India plane crash in Ahmedabad has left many hearts heavy.

For the families who lost someone aboard, the grief is immeasurable. In a matter of minutes, what began as an ordinary journey became an unthinkable loss. There are no words to ease such sorrow, only space, gentleness, and time.

But even beyond the direct circle of loss, many of us feel shaken. If you've felt uneasy boarding a flight, if your stomach dropped when you heard the news, or if you’re a frequent flyer, cabin crew member, or pilot who now feels a tightness in your chest you can’t quite explain, this blog is for you.

Grief travels, Even if you weren’t on that plane

When we hear of plane crashes, especially close to home, they hit differently. We imagine ourselves, or our loved ones, on that flight. We think, “What if it was me?” or “That could’ve been my partner, my child.” This emotional response is called vicarious or secondary trauma, a kind of invisible bruise we carry from witnessing or imagining another’s suffering.

For:

• Frequent flyers, this can spark travel anxiety.

• Cabin crew and pilots, it may trigger distress that’s hard to put into words, especially if they’ve experienced a mid-air emergency before.

• Anyone with past trauma, this can bring old fears roaring back.

Why plane crashes feel so terrifying, Even if rare

It’s often said that flying is the safest form of travel, and statistically, it is. The odds of a commercial aviation accident are incredibly low, about 1 in 13 million.

But emotionally, plane crashes evoke deep fear for a reason:

• Unlike car accidents, plane crashes often have few survivors, making the stakes feel absolute.

• There's a loss of control: once in the air, passengers must place full trust in the crew and aircraft.

• The crash is sudden, dramatic, and widely reported, which intensifies the psychological impact.

It’s okay if you feel scared or shaken even if you know the statistics. Fear doesn’t always respond to logic, and you’re not weak or irrational for feeling this way.

How to know if you’re experiencing vicarious trauma or anxiety

Here are some signs that your nervous system may need extra support:

• Intrusive thoughts about flying or crashing

• Avoidance of travel-related news or flights

• Sudden fear while booking tickets

• Physical symptoms like nausea, racing heart, or breathlessness when thinking of flying

• Emotional numbness or withdrawal

• Recurring dreams or difficulty sleeping

If these feelings linger beyond a few weeks, or they begin to disrupt daily life, it’s okay to reach out for help.

If you’re having a panic or anxiety response right now…

First, know this: You are safe in this moment. Your body might be sounding an alarm, but you're not in immediate danger. You can soothe yourself, one breath at a time.

Here are a few grounding tools you can try right now:

1. 5-4-3-2-1 Technique

Name:

• 5 things you can see

• 4 things you can touch

• 3 things you can hear

• 2 things you can smell

• 1 thing you can taste or feel internally

This can anchor you to the here and now.

2. Soothing breathing

Inhale gently through your nose (count to 4), hold (count to 4), exhale slowly through your mouth (count to 6). Repeat. Let your body soften.

3. Name it to tame it

Say to yourself: “This is anxiety. My body is trying to protect me. I am safe. This feeling will pass.”

When to seek professional help

You don’t need to wait until you’re struggling badly. Therapy can help:

• Process your fear without shame

• Rebuild your sense of safety

• Learn body-based tools for calming the nervous system

• Understand and heal past traumas that may be resurfacing

If you're part of airline staff or a frequent traveler, know that even helpers and professionals need help sometimes. Healing isn’t a sign of weakness, it’s a return to strength.

You’re not alone in this

Tragedies like this shake something deep within us, our sense of predictability, our sense of control, our connection to strangers we’ll never meet.

But this too is a reminder: we are all connected. And when one heart breaks, others feel the tremor.

If you’re feeling off today, anxious, numb, or even guilty for being okay — be kind to yourself. Let yourself feel what you feel. Talk to someone. Take deep breaths. Touch the earth. Light a candle. Say a prayer. And when you’re ready, reach out.

You are allowed to seek comfort. You are allowed to heal.