If you suffer from serious anxiety when it comes to flying, it can be so debilitating that you might not even want to travel at all.
However, you shouldn’t miss out on seeing the world because of your fear of boarding a flight. If you’re struggling, here are some things you can do to hopefully make the fear a bit less overwhelming.
1. Acknowledge your anxiety.
The first step to managing flight anxiety is acknowledging that it’s there. Trying to push it away or ignore it usually makes it worse. Instead, accept that you’re feeling nervous, and remind yourself that it’s okay to feel this way. It’s about recognising that anxiety doesn’t define your ability to get through the flight.
2. Educate yourself about flying.
Sometimes, flight anxiety comes from a lack of understanding about how planes work. Learning a bit about the science behind flying—like how turbulence is normal and planes are built to handle it—can ease your fears. Understanding the mechanics of flight can give you a sense of reassurance that you are safe.
3. Focus on your breathing.
When anxiety hits, your breathing can become shallow and quick, which only makes you feel more panicked. Focusing on slow, deep breaths can help you stay calm. Try breathing in for four counts, holding for four, and exhaling for four. Deliberate, controlled breathing helps calm your nervous system.
4. Distract yourself with entertainment.
One of the best ways to take your mind off your anxiety is to keep yourself entertained. Bring a book, watch a movie, or listen to music or a podcast. Having something to focus on besides your nerves can help the time pass more quickly and take the edge off. Keeping your mind engaged gives you something positive to focus on.
5. Bring calming essentials.
Pack a few items that help you relax, whether it’s noise-canceling headphones, a calming playlist, or even a stress ball. Essential oils like lavender can also be soothing. These small things can make your flight feel more comfortable and give you a sense of control over your environment. Surrounding yourself with familiar, calming items can make a big difference.
6. Choose your seat wisely.
If possible, choose a seat where you feel more comfortable. Some people feel less anxious sitting near the front of the plane, where there’s less turbulence. Other people prefer the aisle seat for easy access to get up and move around. Find what works best for you and book your seat accordingly. A well-chosen seat can ease the anxiety that comes with feeling restricted.
7. Practice mindfulness techniques.
Mindfulness can be a powerful tool for managing anxiety. Grounding exercises, like focusing on the details of your surroundings or concentrating on the sensations in your body, can help keep you in the present moment. When your mind starts to spiral, bringing your attention back to the here and now can reduce anxiety. Focusing on what’s happening right now can help stop anxious thoughts from taking over.
8. Stay hydrated and avoid caffeine.
Dehydration and caffeine can both heighten feelings of anxiety, so it’s important to drink plenty of water before and during your flight. While that pre-flight coffee might seem tempting, it can make your nerves worse. Stick to water and light snacks to keep your body feeling good. Keeping yourself hydrated and fuelled helps prevent unnecessary physical stress.
9. Talk to the flight crew.
If you’re feeling anxious, don’t hesitate to let the flight crew know. They’re trained to help passengers with flight anxiety and can offer reassurance or answer any questions you have. Sometimes, just knowing that someone is aware of your anxiety can make you feel more at ease. A supportive crew can offer practical advice and put you at ease during the flight.
10. Consider speaking to a professional.
If your flight anxiety is particularly intense, it might be worth speaking to a therapist or counsellor. They can help you develop coping strategies and, if necessary, explore options like anti-anxiety medications. There’s no shame in getting extra support if flying is something that causes you significant distress. Speaking to a professional can provide long-term strategies to handle anxiety in various situations.
