Mar 13
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DANA WILSON-SZUCS & REBECCA LOUGHEED
Navigating Stress in the Airline Pilot Role
Part II: Challenges for Trainee Pilots
In Part I of our 'Psychologist and Pilot guide' to navigating the stresses of becoming a pilot, we talked about how the initial part - the transition into pilot training, and all the challenges that entails - can put you under stress and pressure you might not be familiar with (or ready for).
There are intense challenges, new pressures, added stressors and big changes to the culture and lifestyle. Now, we are not trying to scare you off here so it is worth saying that we are sharing these to help you just prepare for them. This is really what the pilot role is about - planning and preparing, building up confidence and resilience and so importantly, knowing when to ask for support!
Trust us when we say this - the role is an amazing one! But it is one you need to be prepared for, and part of that preparation is learning about what you might face. Pilots always read the weather before they go. They don’t like seeing a 40 knot crosswind with 60 knots gusts, thunderstorms and heavy rain… but they would rather know and prepare for it, then not know and fly into it (and they don’t see that everyday, a lot of the time it's blue skies!)
This is why, at Airline Selection Programme, we want to help prepare you every way we can. Here is Part II where we will think about some more of the psychological challenges and obstacles you could face, and the ways you can manage them.
The Psychologist Perspective: The catalysts that can make it worse
Beyond the pressures we mentioned in the previous article, there are specific triggers that can amplify stress for student pilots. Our goal definitely isn’t to try and discourage you here. We just believe that being well-prepared will help you navigate challenges with confidence and to help avoid any unexpected obstacles long the way.
Peer pressure and the fear of falling behind: In flight training, progress is often visible—who's soloing first, who’s acing their check rides, who’s getting instructor praise. Seeing classmates advance while struggling yourself can create a deep sense of self-doubt, leading some pilots to push themselves beyond healthy limits just to “keep up.” Students experiencing slower progress compared to their peers can have higher anxiety levels.
The psychological toll of repeated failures: Unlike peer pressure, which stems from external comparisons, repeated failures create an internalized fear of incompetence. Struggling with a particular manoever or failing a check ride can trigger what psychologists call “learned helplessness,” where repeated setbacks convince a person that further effort is pointless. This creates a vicious cycle: those, who feel that they are not able to succeed will put less effort into preparation, which will further decrease their chances to reach their goals.
Overly harsh instructors: A flight instructor plays a crucial role in a student pilot’s experience. While constructive feedback is essential for improvement, studies suggest that overly critical or intimidating instructors can lead to heightened stress responses, including increased cortisol levels and impaired learning. Pilots who experience negative instructor interactions often develop performance anxiety, making future training sessions even more stressful.
It’s important to acknowledge that anxiety in this context is not a weakness—it’s a natural response to the high demands of aviation training and the unfamiliar challenges of early adulthood. By recognizing these stressors and addressing them proactively, aspiring pilots can develop the resilience they need for long-term success.
Pointers from a pilot: It's all about you!
I found most of the pressure during my training came from myself. I was my own worst critic, and also kept comparing myself to other students, getting stressed when I didn’t get to grips with something as quickly as another. I had an “epiphany” one day when I realised a) we all learn at a different pace, b) we all have different strengths and weaknesses and c) I have ownership of this - I can actually just ask for what I need.
Wait what? Yuh, YOU have full ownership of your training progress, even at a big, integrated school with a set “training timeframe”. If you need something to change, then speak up and change it! Having the self-awareness to identify it, and the confidence to ask for it, is really important and is something you will utilise again and again throughout your career because it is actually a BIG part of what being a (competent) pilot involves - spotting threats, challenges and problems and mitigating/ managing/ fixing them.
I also realised that often, the students bragging about how great their crosswind landings went, or how awesomely they could fly an engine failure, upside down, on the ILS while blindfolded and with their left hand tied behind their back were talking a load of…
Well, you get what I’m saying. Self-awareness of your weaknesses AND your strengths is really important to learn, as is accepting that we all have strengths and weaknesses and that doesn't make us rubbish pilots admitting it, it actually makes us a little better.
Well, you get what I’m saying. Self-awareness of your weaknesses AND your strengths is really important to learn, as is accepting that we all have strengths and weaknesses and that doesn't make us rubbish pilots admitting it, it actually makes us a little better.
If you are feeling negative about something, if it just won’t go right, then put it aside and focus on something else. Think of something you did learn, which did go well, and reflect on how that felt for a moment.
How did you achieve that? What were the strengths you used, the human factors, the resources you used?
What do you need to change with the obstacle you are struggling with? You might need a different instructor who can provide a new way of looking at it.
You might also just need a break from that particular thing so you can reset and build some confidence back up. But don’t stress, don’t compare yourself to Chuck Yeager Junior, work out what YOU need and ask for the support that will help.
How did you achieve that? What were the strengths you used, the human factors, the resources you used?
What do you need to change with the obstacle you are struggling with? You might need a different instructor who can provide a new way of looking at it.
You might also just need a break from that particular thing so you can reset and build some confidence back up. But don’t stress, don’t compare yourself to Chuck Yeager Junior, work out what YOU need and ask for the support that will help.
Most importantly (I should have put this first really), remember: we all get stuff wrong. My first crosswind landing attempt resulted in me picking pieces of grass out of the landing gear back at the flight school. On my commercial flight check ride I got lost and had to replan the entire route in the air. I’ve since flown an A380 to 6 continents (without getting lost), and can land (fairly) confidently in 40 knot crosswinds. We all mess up and you will too. It doesn’t matter. It definitely doesn’t mean you’re a failure.
You will fix it, learn from it, try again, and that is what really counts and believe me... actually no, believe in yourself... you can and will get there.
You will fix it, learn from it, try again, and that is what really counts and believe me... actually no, believe in yourself... you can and will get there.
Ways to manage it
We shared some in Part I, and here are some more:
3. Talk openly about your struggles
Having honest conversations with your flight instructors, mentors or peers can make a world of difference. Studies show that supportive instructors who understand what you’re going through can tailor their teaching methods to match your learning style. Not sure how to start the conversation? Just let them know what you’re struggling with—most instructors are more than happy to help you succeed.
4. Try mindfulness (yes, it works!)
When your mind feels like it’s going 100 miles an hour, mindfulness techniques can help you slow down and refocus. Practices like meditation, deep breathing, or even a simple five-minute body scan can reduce stress and keep you grounded. Many professionals in high-pressure careers who practice mindfulness swear by it for staying calm under stress, and research supports this—mindfulness truly helps improve focus and reduce anxiety.
Another important thing is making sure you don’t overload yourself. Give yourself time to decompress after flights, and space so you don’t always have to be “on”. Recognise in yourself when you are “burning out”.
5. Keep your successes in mind
Another effective way to combat anxiety is to remind yourself of your progress, even when faced with setbacks. Every pilot—no matter how skilled—has encountered challenges along the way. When things don’t go as planned, take a moment to reflect on how far you’ve come, from how many situations you emerged triumphant.
Whether it’s mastering a difficult maneuver, learning those seemingly endless facts and figures you need for your test, going solo for the first time or simply overcoming the initial nerves of stepping into the cockpit, each achievement is proof of your ability to grow and improve. Resilience isn’t about never failing—it’s about learning to recover, adapt, and keep moving forward.
Whether it’s mastering a difficult maneuver, learning those seemingly endless facts and figures you need for your test, going solo for the first time or simply overcoming the initial nerves of stepping into the cockpit, each achievement is proof of your ability to grow and improve. Resilience isn’t about never failing—it’s about learning to recover, adapt, and keep moving forward.
Part III is coming up next
In Part III, we will talk about the pressures, stresses and challenges that continue after training and through your pilot career, and will give you tips for ways to continue building you resilience for these, so that you can really achieve the most in your career (and get the most enjoyment from it too)!
Airline Selection Programme (ASP) produces content that brings real-life insights into your future career.

If you’re feeling stuck in your career or need guidance, come and check out our various solutions here or join our community on Discord.
Our new Operational Procedures Course is designed to help bridge the gap between your initial flight training and what the airline pilot role requires.
Our new Operational Procedures Course is designed to help bridge the gap between your initial flight training and what the airline pilot role requires.

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"I really benefited from Guillaume's experience. He was able to give some practical advice based on the results of the questionnaire. I'm convinced his advice will be very useful during the interview.
I also benefited from this service as it helped me better know myself, which will help me prepare relevant examples for the interview. Definitely worth the investment.
So thank you!"
I also benefited from this service as it helped me better know myself, which will help me prepare relevant examples for the interview. Definitely worth the investment.
So thank you!"
Hello Guillaume, I just had my first airline interview, sorry it’s a long story but I’m sharing my feedback because I think this might be useful for others.
I’ve been flying for 10 years and professionally (not airlines) for 5 years, I’ve been to many ATOs, met many pilots, read books on the subject but never did I understand what the airline interview was all about before following the ASP course, and I thank you for that because it brings so much peace understanding the rules of games.
As I understand it’s not about telling the interviewers what they want to hear by being someone we are not, and it’s not about telling them true stories that has no use for them, but it’s about looking into our past for evidence of the competencies that they are looking for, preparing answers by funneling the key competencies that we have within ourselves and showcase them from past events, discarding irrelevant stuff, thus making their job easier and enhancing a pleasant overall experience.
PS : I just received a positive answer to my interview.
I’ve been flying for 10 years and professionally (not airlines) for 5 years, I’ve been to many ATOs, met many pilots, read books on the subject but never did I understand what the airline interview was all about before following the ASP course, and I thank you for that because it brings so much peace understanding the rules of games.
As I understand it’s not about telling the interviewers what they want to hear by being someone we are not, and it’s not about telling them true stories that has no use for them, but it’s about looking into our past for evidence of the competencies that they are looking for, preparing answers by funneling the key competencies that we have within ourselves and showcase them from past events, discarding irrelevant stuff, thus making their job easier and enhancing a pleasant overall experience.
PS : I just received a positive answer to my interview.
I had already tried AF 2 years ago without specific preparation, result: postponed 2 years, the debriefing did not reveal any really negative points but rather errors in apprehension of the tests.
I took the Psy2 HOP in September and not wanting to make the same mistake, I took an AIC preparation at ASP, I also added a 1:1 interview supplement with Guillaume. Note that I also passed the Wizzair selections which I succeeded (also in September) The 2 selection processes are different but the AIC allowed me to better understand the expectations of recruiters.
For each of the 2 companies, I did a lot of personal work on the operating mode of the companies so as not to get caught during the interviews. As a good student, I thought about the most relevant examples I could give by filling in the boxes in the excel skills table… a bit laborious but it allows you to sort by choosing the most relevant examples.
I focused my examples on recent flights (< 3 years) but not only, especially the flight that marked you the most… there’s only one and it was 15 years ago!
I really appreciated the 16PF and the debriefing is important to understand, I think about 3/4 were common with the brief debriefing done at the end of the individual psy2 interview.
By understanding the philosophy of the individual interview, I did not go there on the defensive (like the first time) but with the spirit of dispelling the doubts they could express and confirm their expectations. For the group tests, for Wizz or Hop, I made sure to be the good second, to give everyone a chance to speak. I did not chase my nature, I just made sure not to be too enthusiastic. In my case the 1:1 interview was very profitable because I wanted to see the adequacy of the questions asked by the recruiter according to the 16PF without forgetting the debriefing that goes with it… It reassured me about my ability to succeed (even if everything is not in my hands!!!)
I also did a lot of work understanding the skills to guide my answers, without distorting the trait but just by explaining more accurately and clearly arguing. As it is explained in the courses, honesty is important and the preparatory work you do will allow you to bring clarity to your words.
I took the Psy2 HOP in September and not wanting to make the same mistake, I took an AIC preparation at ASP, I also added a 1:1 interview supplement with Guillaume. Note that I also passed the Wizzair selections which I succeeded (also in September) The 2 selection processes are different but the AIC allowed me to better understand the expectations of recruiters.
For each of the 2 companies, I did a lot of personal work on the operating mode of the companies so as not to get caught during the interviews. As a good student, I thought about the most relevant examples I could give by filling in the boxes in the excel skills table… a bit laborious but it allows you to sort by choosing the most relevant examples.
I focused my examples on recent flights (< 3 years) but not only, especially the flight that marked you the most… there’s only one and it was 15 years ago!
I really appreciated the 16PF and the debriefing is important to understand, I think about 3/4 were common with the brief debriefing done at the end of the individual psy2 interview.
By understanding the philosophy of the individual interview, I did not go there on the defensive (like the first time) but with the spirit of dispelling the doubts they could express and confirm their expectations. For the group tests, for Wizz or Hop, I made sure to be the good second, to give everyone a chance to speak. I did not chase my nature, I just made sure not to be too enthusiastic. In my case the 1:1 interview was very profitable because I wanted to see the adequacy of the questions asked by the recruiter according to the 16PF without forgetting the debriefing that goes with it… It reassured me about my ability to succeed (even if everything is not in my hands!!!)
I also did a lot of work understanding the skills to guide my answers, without distorting the trait but just by explaining more accurately and clearly arguing. As it is explained in the courses, honesty is important and the preparatory work you do will allow you to bring clarity to your words.
Intervention models provide a real structure and a simple and effective method to refer to in any circumstance.
The advice and examples drawn from Guillaume’s experience bring invaluable added value to the content of the briefing.
The advice and examples drawn from Guillaume’s experience bring invaluable added value to the content of the briefing.
Having followed this course has been a real pleasure. A lot of good advices, concrete examples, and explanations about aviation HR processes.
I am measuring my words but I can tell that knowing all of this can be a game changer into an interview environment. 16PF questionnaire with specialist debriefing is a real added value into this course, I fairly recommend it, it is definitely worth it.
I am measuring my words but I can tell that knowing all of this can be a game changer into an interview environment. 16PF questionnaire with specialist debriefing is a real added value into this course, I fairly recommend it, it is definitely worth it.
Entretien terminé, Assez content, j’ai appliqué tes conseils avec des motivations claires Sans digression, sans contradiction et sans dévalorisation. Niveau question tu as fait un sans faute.
Ils m’ont demandé la communication avec un capitaine, une situation qui me stresse, un vol difficile et l’acceptation de l’erreur, J’ai eu plus de mal à décrire les compétences humaines que je devais continuer à développer mais dans l’ensemble très correcte. Entretien de groupe j’ai pris soin de bien structurer et de partager le lead comme dans les vidéos, Résultat dans 6-8 semaines !
Ils m’ont demandé la communication avec un capitaine, une situation qui me stresse, un vol difficile et l’acceptation de l’erreur, J’ai eu plus de mal à décrire les compétences humaines que je devais continuer à développer mais dans l’ensemble très correcte. Entretien de groupe j’ai pris soin de bien structurer et de partager le lead comme dans les vidéos, Résultat dans 6-8 semaines !
I took the Gold Package.
Regarding Advanced Interview Course, liked how clear, concise, relevant and straight to the point it is. I like the fact that Guillaume knows exactly what he's talking about.
His experience is invaluable!
Regarding Advanced Interview Course, liked how clear, concise, relevant and straight to the point it is. I like the fact that Guillaume knows exactly what he's talking about.
His experience is invaluable!
Having followed Advanced Interview Course version 2 has been a real pleasure. A lot of good advices, concrete examples, and explanations about aviation HR processes.
I am measuring my words but I can't tell that knowing all of this can be a game changer into an interview environment. 16PFquestionnaire with specialist debriefing is a real added value into this course, I truly recommend it, it is definitely worth it.
I am measuring my words but I can't tell that knowing all of this can be a game changer into an interview environment. 16PFquestionnaire with specialist debriefing is a real added value into this course, I truly recommend it, it is definitely worth it.
I liked the explanations about the different types of interviews and what recruiters are looking for in them.
The Key Competencies and examples of related questions allow me to see exactly what to expect and how to orient my speech to allow recruiters to see in me the qualities necessary for the position.
The company info sheets are very well done and the explanations of how to create them for yourself are also good. The 16PF test and the debrief is very useful for orientation as well.
The Key Competencies and examples of related questions allow me to see exactly what to expect and how to orient my speech to allow recruiters to see in me the qualities necessary for the position.
The company info sheets are very well done and the explanations of how to create them for yourself are also good. The 16PF test and the debrief is very useful for orientation as well.
I took the Gold Package, which includes the CV and Cover Letter Course. Part of that, I took a CV and Cover Letter review service.
I appreciated Guillaume’s meticulous revision of my CV and Cover Letter. The patient explanations behind each recommendation and change were helpful in understanding the rationale for the adjustments proposed.
His insightful feedback not only helped me understand how recruiters perceive my CV and cover letter, but also helped me to streamline the information for quick comprehension.
By focusing on quality content and reducing its length, it helped me create application documents that capture attention effectively.
I appreciated Guillaume’s meticulous revision of my CV and Cover Letter. The patient explanations behind each recommendation and change were helpful in understanding the rationale for the adjustments proposed.
His insightful feedback not only helped me understand how recruiters perceive my CV and cover letter, but also helped me to streamline the information for quick comprehension.
By focusing on quality content and reducing its length, it helped me create application documents that capture attention effectively.
January 31, 2025
Hey ASP team,
I just wanted to share some great news—I passed the Air France / Transavia selection, and it’s all thanks to you!
Your program gave me the structure I needed to prepare properly and really helped me understand how recruiters think. The approach of finding personal examples to illustrate key points was a game-changer.
One of the biggest advantages was the personality test. Going through it and then using it in the individual interview made the whole experience feel as close to the real thing as possible.
A special shoutout to Hugo for breaking down my 16PF results and guiding me through my interview prep.
Honestly, I can’t thank you enough. I felt like I had a whole team behind me, and that made all the difference. This success is ours to share—thank you, thank you, thank you!
Dear Guillaume, I want to tell you how happy I’m about finding your platform and courses. It made my preparation so much easier to plan and to undergo. Kind regards.
Dear Guillaume, I hope you’ve been well. I wanted to let you know how happy I am. I just heard back from FlyDubai and I my application was successful. I’d like to thank you for your help. It was instrumental to this positive outcome.
After experiencing failure in a selection process for which I was poorly prepared, I followed the AIC program, which clearly made me understand the expectations of an airline recruiter.
As a result, I arrived well-prepared, ready to answer all the questions, which also allowed me to have confidence in myself, reduce my stress, and therefore present the best image of myself.
As a result, I arrived well-prepared, ready to answer all the questions, which also allowed me to have confidence in myself, reduce my stress, and therefore present the best image of myself.
Despite being already experienced and current on type, I find the content of the Sim Preparation Course very helpful.
For me it was also a good review of everything after having been away from aviation for a while, and very good inputs about common mistkes and how to avoid them.
For me it was also a good review of everything after having been away from aviation for a while, and very good inputs about common mistkes and how to avoid them.
Advanced Interview Course gave me an excellent overview of what will be expected from me during an airline selection. With that in mind and all the simple models, I feel more comfortable entering the room for the interview.
Regarding the Air France selection, the big plus points of this course are for me the 16PF, the experience sheet and the option of a practice 121 interview.
I actually believe that it was easier to fill the experience sheet after having done the 16PF.
I actually believe that it was easier to fill the experience sheet after having done the 16PF.
I like in Advanced Interview Course the fact that Captain Guillaume goes really deep into the discussion and gives me an overall big picture of the hiring process.
I particularly liked module 8 with examples given for tricky questions. I also like that Guillaume is very passionate about his field of work.
The CV and Cover Letter Course was precise, to the point and gave valuable information.
I particularly liked module 8 with examples given for tricky questions. I also like that Guillaume is very passionate about his field of work.
The CV and Cover Letter Course was precise, to the point and gave valuable information.
The whole Advanced Interview Course is very interesting. A real fascination for human resources and recruitment process transpires from each module and make them easy to handle. In a word, I wish I had learned all of this earlier !
The CV and Cover Letter explanations are clear. Each part of CV or CL are viewed step by step and also reminded in a pdf. All examples given are relevant.
I liked the explanations about the different types of interviews and what recruiters are looking for in them. The competency questions and related question examples allow me to see precisely what to expect and how to guide my answers to demonstrate the necessary qualities for the position.
The company information sheets are well done, and the explanations of how to get there are also helpful. The 16PF questionnaire and the debrief are very useful for orientation as well.
The company information sheets are well done, and the explanations of how to get there are also helpful. The 16PF questionnaire and the debrief are very useful for orientation as well.
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November 26, 2024
Going through the Aer Lingus and easyJet selection processes was a real experience. While I didn’t make it through Aer Lingus after reaching the simulator stage, I kept moving forward—and I’m happy to share that I succeeded in the easyJet selection this October!
Looking back, I can’t overstate how important the training I received was. The program wasn’t just about ticking boxes; it provided a structured, comprehensive approach—company knowledge, competency-based questions, simulator prep—you name it. It gave me the framework I needed to go deeper, to really understand how to stand out when it mattered most.
That preparation made all the difference on selection day. To anyone pursuing their dream, I’d say this: invest in your preparation, trust the process, and keep pushing forward.
A huge thank you to Guillaume and the team for creating something so impactful. You helped make this possible!
DECEMBER 3, 2024
Hello Guillaume,
Here's my feedback on my interview. Everything was very similar to what you explain in your courses and in our 1:1 session. My personality inventory highlighted the same points as the 16 PF, no surprises. I can therefore say that the preparation I did with you was very useful in approaching this interview well. I can also add that the questions asked were focused on CRM and teamwork in the cockpit as well as in the cabin. The rest of the questions were very standard. Thank you again for your advice!
January 8, 2025
5/5 for Advanced Interview Course.
I really liked the vision given from a recruiter point of view and how it makes feel that everything makes sense. I understand better the recruitment process. It also gives a very efficient method to identify, classify relevant examples to be used. I think it opened my eyes and gave me a new look on the examples I had prepared : I realized that some of them are very rich and I didn't know that and others are not as useful as I thought as they are just stories and not key competencies proofs. The course can be downloaded and taken offline and that is a very good point, especially when taking it on the train or on stopovers where wifi isn't really good. What would be nice is that when you login again with the device used offline the progression in terms of percentage of checked modules could be synchronized. As a matter of fact, I finished all the modules but only 30% are marked as done.
I really liked the vision given from a recruiter point of view and how it makes feel that everything makes sense. I understand better the recruitment process. It also gives a very efficient method to identify, classify relevant examples to be used. I think it opened my eyes and gave me a new look on the examples I had prepared : I realized that some of them are very rich and I didn't know that and others are not as useful as I thought as they are just stories and not key competencies proofs. The course can be downloaded and taken offline and that is a very good point, especially when taking it on the train or on stopovers where wifi isn't really good. What would be nice is that when you login again with the device used offline the progression in terms of percentage of checked modules could be synchronized. As a matter of fact, I finished all the modules but only 30% are marked as done.
Many thanks !
January 13, 2025
Hi, so, I’ve just completed the CV and Cover Letter Course and I have to say, the videos are really well done! 😊 The step-by-step structure is easy to follow and sticking to the recommended word count really helps when adapting my own cover letter. It makes the process feel a lot more manageable. The same applies to the CV – by following the outlined structure, everything just falls into place naturally, which makes putting together my CV much easier than I expected.
January 22, 2025
One of the things I really love about advanced interview course is the 1:1 interview and the 16PF. It’s not just about preparing for the selection process... Those sessions actually give you a deeper understanding of yourself. It’s like getting a personal insight into your strengths and areas where you could grow which I found really helpful even beyond just preparing for the selection.
February 13, 2025
Hi Guillaume,
Here is my feedback on your AIC course. I recently completed three assessments and passed them all. Every question asked by the psychologist and the board panel was covered in your course.
The way you break down all aspects of an assessment based on your experience is truly insightful. It allows us to know what to expect and prepares us to anticipate any kind of question, especially with the "experience sheet." Combined with the 16PF analysis and the mock interview, it’s a complete game-changer.
Not to mention the CV course, which helped me secure an invitation for all the assessments in the first place!
February 21, 2025
Hello Guillaume,
Just finished my 2nd Stage at Emirates and was successful. Your tips regarding the Simulator helped out, went with high confidence and almost no stress.
I can’t recommend your course enough, hopefully more and more people benefit from it, gonna even use this course as I progress in my career.
Thank you.
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