Tired of letting anxiety ruin your flight? I used to struggle with this too, but not anymore! You might be surprised to learn that 1 in 6 people experiences aerophobia, or the fear of flying.
But don’t worry—there’s a way to tackle it!
The secret? It’s simpler than you think, and you hold the key to your own solution. My doctor suggested some effective tips, such as: practicing deep breathing, staying hydrated, bringing distractions, and planning breaks. Curious to know more?
In this article, I’ll share how to survive long flights with anxiety, including preparation, boarding tips, and using technology. So, give it a read and get ready for a more comfortable flight than ever.
Key Takeaways
Figure out what makes you anxious about flying, like takeoff or turbulence. Knowing what causes your anxiety can help you deal with it better.
Choose a good seat, keep busy with movies or music, drink plenty of water, and eat light snacks to stay comfy during the flight.
Download apps for relaxation and make a playlist of soothing music or fun podcasts. These can help you stay calm and keep your mind busy while you’re flying.
Understanding Anxiety and Its Triggers
Many people aren’t familiar with flight anxiety, but it’s important to understand what anxiety is and how it begins. I’ve explained these points below in a simple way.
What Is Anxiety?
Anxiety is a feeling of worry or fear that can cause symptoms like restlessness, rapid heartbeat, and difficulty concentrating.
When you travel, you can feel flight anxiety, which can make it hard to enjoy your trip, leave you feeling uncomfortable or even scared of the unknown.
Identifying Your Triggers
Identifying your anxiety triggers can help you deal with them in a better way. Some common triggers during flights include takeoff, turbulence, or crowded planes, which can cause stress for anyone.
Hence, always pay special attention to what makes you uneasy, such as tight spaces, heights, or unfamiliar environments.
Preparing Before the Long Flight
Feeling comfortable can make a big difference in reducing anxiety during your flight. This makes the whole journey much smoother. To help you stay relaxed, here are some essential items to pack:
Research Your Flight Details
Check out the flight path and see if there are any stops or changes. Knowing this helps you feel more prepared and less worried about surprises. Review the seat map from the airline website to pick a spot that suits you, such as one with extra legroom or closer to the wings.
Also, find out where restrooms and emergency exits are so you feel more in control and less anxious during the flight. It also ensures the safest air travel.
Packing Smart with Carry-on Bag
Feeling comfortable can help you avoid feeling anxious. So, pack things that make you comfortable. I have shared some of the useful packing essentials that can help you relieve anxiety.
- Comfort Items: You can bring a neck pillow and a blanket for a relaxed flight. Pack headphones that block out noise. Also, don’t forget entertainment like books, magazines, or a tablet.
- Distraction Tools: Bring snacks, a water bottle, and other items to keep yourself busy and relaxed.
- Calming Tools: Pack things that help you feel calm, like a stress ball, soothing essential oil, or a playlist of your favorite songs.
Mental Preparation Techniques
To tackle anxiety effectively, using mental preparation techniques can be incredibly beneficial. I focus on two key strategies during flights: One is visualization exercises. The other is breathing and mindfulness practices.
To do visualization exercises, you can close your eyes and visualize a calm, positive flying experience. You might also think of your favorite memories or engage in wishful thinking.
Another effective technique is deep breathing. Breathe in or inhale deeply, hold, and then exhale slowly. This practice helps manage stress and promotes calm during the flight.
Dress Comfortably
Wearing loose and comfortable clothes is a great way to calm down when dealing with anxiety. For long flights or air travel, consider these clothing tips:
- Opt for loose-fitting clothes and an eye mask.
- Wear soft and stretchy fabrics.
- Choose shoes that are easy to take off and put on.
- Bring a travel blanket or scarf.
- Plan for varying temperatures by layering your clothing.
At the Airport
Preparation before the flight is complete, and it’s time to head to the airport. However, staying smart about your approach can help keep stress at bay.
Here are some of the small tips to make your airport experience smoother:
Arrive at the Airport Early to Give Yourself Time to Calm Down
Arriving at the airport well before your flight makes it easier to manage and reduce stress. You’ll have time to check in, go through security, and grab a bite without feeling rushed. While you wait, relax with a good book, listen to music, or people-watch.
Moreover, finding a comfy spot to sit and relax can also help you stay calm. This way, you’ll start your journey feeling relaxed and ready for your trip.
Navigating Security with Ease
It’s funny how we often get nervous about security checks, even when we haven’t done anything wrong. We worry about forgetting important documents or getting into trouble.
To avoid these worries, make a checklist of essentials like your ID and boarding pass, and double-check that you have everything. And here are some smart moves to pass your security with ease:
- Wear metal-free clothing.
- Place large metal jewelry in your carry-on.
- Put change and keys into your carry-on or a plastic bin.
- Remove piercings before security.
Additionally, knowing what to expect and being prepared will help you stay calm. Here, you can expect a line and a bit of waiting, but being organized will make everything smoother and less stressful.
Onboard Strategies to Alleviate Travel Anxiety
Feeling anxious about a long flight? You’re not alone! Just follow the mentioned strategies and you will be all good to go:
Creating a Comfortable Environment
Choosing a seat near the aisle or window can make a big difference. After all, it offers more control over your space and reduces the sense of confinement. On that note, try to book your flight at least a month in advance.
Additionally, bring things that make you comfy, such as a neck pillow, a cozy blanket, or noise-canceling headphones. These little comforts can make your seat feel like your own space and help calm your nerves.
In-flight Entertainment and Distractions
In-flight entertainment can help divert your attention from anxiety. Opt for engaging media such as movies, audiobooks, or podcasts that capture your interest and make the time pass more quickly.
I suggest choosing content that you find soothing or immersive, like nature documentaries or light-hearted comedies. Engaging distractions can help keep your mind off the flight and reduce feelings of stress.
Stretching and Moving Around
Simple in-seat stretches, like neck rolls or seated leg lifts, can improve circulation and reduce tension.
Do some easy stretches while seated, like rolling your neck or lifting your legs.
Occasionally get up and walk down the aisle when it’s safe.
Moving around can help you feel less stiff and more comfortable. Just remember to follow the seatbelt sign and crew’s instructions to stay safe.
Hydration and Nutrition to Deal with Flight Anxiety
Good hydration and snacks can make you feel better and help ease your anxiety.
Here are some tips to keep you feeling refreshed and comfortable:
- Drink lots of water to stay hydrated.
- Try to avoid too much coffee or alcohol, which can make you feel more thirsty.
- Pack some healthy snacks like nuts, fruit, or granola bars to keep your energy up.
- Avoid heavy, greasy meals that can make you feel sluggish.
- Opt for light, easy-to-digest foods to avoid discomfort.
Social Support and Communication
One of the easiest ways to handle long flights with anxiety is through social support and communication. Besides, chatting with other passengers can be comforting – making the flight feel less lonely and more relaxed.
Also, traveling with a friend or family member can make things easier and less stressful. Last but not least, don’t be shy about letting the flight attendants know if you need help—they’re there to assist you.
Ways to Stay Calm by Utilizing Technology
In today’s digital age, technology can really help manage your anxiety. I’ve got some easy tips on how to use these tools. Let’s check them out:
Apps for Anxiety Relief
Before your flight, make sure to download some helpful apps to manage anxiety. Apps like Headspace, Calm, or Insight Timer offer guided meditations, breathing exercises, and mindfulness practices to keep you calm.
Hence, make sure to look for features that help with relaxation, stress management, and sleep. These apps can be really useful for staying calm and feeling more in control during your flight.
Music and Podcasts
Make a calming playlist or find soothing podcasts to listen to while you’re flying. Music with soft tunes or nature sounds can help you relax, and interesting podcast episodes can keep your mind busy.
Besides, choose what you find relaxing or uplifting to keep your mood positive. As a nervous flyer, I usually prefer listening to my favorite songs or podcasts. It really makes the flight more enjoyable and less stressful. You can try this too to help manage your anxiety on long flights.
Post-flight Tips for Anxious Flyers
Applying these tips and techniques can make your flight much more relaxing. However, the journey doesn’t end there. To prevent lingering anxiety after your flight, it’s important to manage post-flight stress as well. Here’s how to handle it:
Decompressing After the Flight
Once you’ve arrived, take some time to relax and chill out. Simple techniques like deep breathing exercises, stretching, or taking a short walk can help you feel more grounded.
Moving on, reflect on your flight experience—what worked well and what could be improved for next time. This reflection, in return, can help you better prepare for future flights and reduce anxiety. Besides, giving yourself some downtime after landing can make the transition smoother and help you feel more at ease.
Closing Notes
With these above-mentioned tips in hand, you’re all set to conquer your next journey. Whether it’s through thoughtful preparation, in-flight distractions, or tech tools, knowing how to survive long flights with anxiety can make all the difference.
However, make sure to take note of what triggers your anxiety and prepare accordingly. A little self-care can help you feel more in control.
So, the next time you board a plane, take a deep breath, relax, and use what you’ve learned to have a smoother, more pleasant trip. Safe travels!
Frequently Asked Questions (FAQs)
What medication is used for flight anxiety?
Anti-anxiety medications like Xanax, Ativan, or Valium are commonly used to manage flight anxiety. However, make sure to consult your doctor before taking any medication.
How to stop a stomach drop on an airplane?
To ease the stomach drop feeling, try eating light meals, staying hydrated, and using deep breathing techniques. Also, avoid heavy or greasy foods before flying.
How to get rid of flight fear?
To overcome flight fear, gradually expose yourself to flying, use relaxation techniques, talk to a therapist, or consider cognitive-behavioral therapy for lasting change.
Does Xanax really help with flight anxiety?
Xanax can help reduce flight anxiety by calming the mind. However, it’s important to use it under medical supervision due to potential side effects and dependency risks.
How to stop panic attacks on a plane?
To stop panic attacks on a plane, practice deep breathing, use relaxation techniques, stay hydrated, and consider speaking with a mental health professional before flying.
