Up in the Air: Tips for Managing Flight Anxiety
Up in the Air: Tips for Managing Flight Anxiety
If the idea of flying stresses you out, you’re not the only one. Many travelers experience some form of flight anxiety. It doesn’t matter how many times you hear that flying is one of the safest modes of transportation, it can be hard to shake the feeling that something could go wrong during your flight.
But there are some things you can do to ease your anxiety and make flying a more enjoyable experience.
If the idea of flying stresses you out, you’re not the only one. Many travelers experience some form of flight anxiety. It doesn’t matter how many times you hear that flying is one of the safest modes of transportation, it can be hard to shake the feeling that something could go wrong during your flight.
But there are some things you can do to ease your anxiety and make flying a more enjoyable experience.
Pick seats strategically
If you get nervous during turbulence, be careful with your seat selections. It might be a good idea to avoid seats near the wings of the plane. These seats typically experience more turbulence than other parts of the plane. Sitting closer to the front of the plane is your best bet. This area is usually less bumpy than the back. You also have the added bonus of getting off the plane faster once you land. It may cost you a little more to sit in the front, but if turbulence bothers you, it’s worth it.
Pick seats strategically
If you get nervous during turbulence, be careful with your seat selections. It might be a good idea to avoid seats near the wings of the plane. These seats typically experience more turbulence than other parts of the plane. Sitting closer to the front of the plane is your best bet. This area is usually less bumpy than the back. You also have the added bonus of getting off the plane faster once you land. It may cost you a little more to sit in the front, but if turbulence bothers you, it’s worth it.
Get up and move around
If you start feeling anxious, try to get up and move around. Walking up and down the aisle can help ease your anxiety. It also helps to stretch your legs to avoid cramping. If you’re able, take a trip to the bathroom. This will allow you to take deep breaths and relax for a few minutes. Just be sure to stay buckled when the seat belt sign is on.
Familiarize yourself with airplane noises
Being unfamiliar with the noises during your flight could lead to believing something is wrong. Knowing what sounds planes make during takeoff, landing, and in-flight can ease your fears. If it’s more comforting, bring noise-canceling headphones to block out the noise.
Distract yourself
The less time you spend focusing on everything that could go wrong, the better. Play games, read a book, or watch a few free movies! Distractions work; the key is using things you’re already used to. It’s like a comfort blanket for your mind.
Practice breathing exercises
You may feel like you can’t catch your breath when you start to panic. This only adds to the feeling of anxiety. Learning some deep breathing exercises before your flight can help you calm down if you start to feel panicky.
Visualizing your destination
Remember the reason you’re taking this trip in the first place. Visualize what you’re going to do once you get off the plane and focus on your destination and plans. The idea is to take your mind off what’s making you nervous and all you have to look forward to.
Get up and move around
If you start feeling anxious, try to get up and move around. Walking up and down the aisle can help ease your anxiety. It also helps to stretch your legs to avoid cramping. If you’re able, take a trip to the bathroom. This will allow you to take deep breaths and relax for a few minutes. Just be sure to stay buckled when the seat belt sign is on.
Familiarize yourself with airplane noises
Being unfamiliar with the noises during your flight could lead to believing something is wrong. Knowing what sounds planes make during takeoff, landing, and in-flight can ease your fears. If it’s more comforting, bring noise-canceling headphones to block out the noise.
Distract yourself
The less time you spend focusing on everything that could go wrong, the better. Play games, read a book, or watch a few free movies! Distractions work; the key is using things you’re already used to. It’s like a comfort blanket for your mind.
Practice breathing exercises
You may feel like you can’t catch your breath when you start to panic. This only adds to the feeling of anxiety. Learning some deep breathing exercises before your flight can help you calm down if you start to feel panicky.
Visualizing your destination
Remember the reason you’re taking this trip in the first place. Visualize what you’re going to do once you get off the plane and focus on your destination and plans. The idea is to take your mind off what’s making you nervous and all you have to look forward to.
Talk to Your physician
If you have a fear of flying that prevents you from taking the vacation of your dreams, it may be time to talk to your doctor. They can prescribe a medication or suggest a natural supplement to help ease your anxiety or help you sleep through the flight. This is usually a last resort, but if nothing else is working, it may be worth considering.
Don’t forget to relax
Flying can be stressful, but it doesn’t have to be. Take some time to de-stress before your flight. This will help you feel more relaxed and better prepared to deal with any anxiety that may come up. Try things like yoga, meditation, or even just taking a few minutes to yourself to clear your mind.
Watch the flight attendants
If you’re feeling anxious, it may help to watch the flight attendants. They are trained professionals and know what to do in an emergency. Better yet, they’d be the first to know if something was wrong with the plane. If they appear calm, everything is likely okay.
Skip coffee and wine
Having a glass of wine to ease your nerves before your flight may sound like a good idea, but it’s not. Drinking alcohol before a flight can actually make your anxiety worse. The same goes for coffee. Having coffee and alcohol at a higher altitude can leave you feeling dehydrated and jittery and amplify your feelings of anxiousness during the flight. Instead, opt for lots of water and a light meal to keep you feeling nourished.
Talk to Your physician
If you have a fear of flying that prevents you from taking the vacation of your dreams, it may be time to talk to your doctor. They can prescribe a medication or suggest a natural supplement to help ease your anxiety or help you sleep through the flight. This is usually a last resort, but if nothing else is working, it may be worth considering.
Don’t forget to relax
Flying can be stressful, but it doesn’t have to be. Take some time to de-stress before your flight. This will help you feel more relaxed and better prepared to deal with any anxiety that may come up. Try things like yoga, meditation, or even just taking a few minutes to yourself to clear your mind.
Watch the flight attendants
If you’re feeling anxious, it may help to watch the flight attendants. They are trained professionals and know what to do in an emergency. Better yet, they’d be the first to know if something was wrong with the plane. If they appear calm, everything is likely okay.
Skip coffee and wine
Having a glass of wine to ease your nerves before your flight may sound like a good idea, but it’s not. Drinking alcohol before a flight can actually make your anxiety worse. The same goes for coffee. Having coffee and alcohol at a higher altitude can leave you feeling dehydrated and jittery and amplify your feelings of anxiousness during the flight. Instead, opt for lots of water and a light meal to keep you feeling nourished.
