I wouldn’t say I am afraid of flying, but it’s not exactly the best part of travel. Being stuck in a loud, rocking metal tube for hours surrounded by strangers can induce anxiety in even the most seasoned flyer, and that includes me. Whether you have a clinical fear of flying or just get a little anxious when the turbulence starts, here are five tricks that can help you conquer flight anxiety.
1. Prepare for the journey
My anxiety is always higher when I feel unprepared for something. If I know details of where, when, what to wear, what to bring, and who will be there, I’m able to embark on a lot of adventures and enjoy them in spite of my anxiety. The same is true about flying. Prepare yourself for a flight in whatever way works for you. Some things I do to prepare for a flight include the following:
- Pack so that I know where everything is and can easily reach my passport or ID, phone, headphones, earplugs, and eye mask.
- Make sure I don’t have any banned items in my carry-on and that my liquids are all together and easy to find to avoid drama in the security lines.
- Refill my water bottle as soon as I get through security and make sure it’s full before boarding the flight.
- Pack way too many snacks for the flight just in case.
- Have anxiety medication, Pepto-Bismol, Dramamine, and ginger candies in my carry-on for any rough patches.
- Fully charge my phone and download any TV shows, podcasts, and games I may want.
- Bring a book, crossword puzzles, pens, and paper in my carry-on as distractions.
2. Medicate wisely
Most importantly, if you take antidepressants or anti-anxiety medication, make sure to pack them in your carry-on bag. Also, remember to take them out and keep them with you if you need to check your carry-on at the gate. All your essential medications should board the plane with you.
Besides your prescriptions, be smart about what you’re putting in your body before and during a flight. Yes, a glass of wine might help you get to sleep, but it could also cause more anxiety or a lessened sleep quality and leave you tired and unhappy when you land. Likewise, sleep medications and anti-nausea medications like Dramamine might help on the flight, but you could feel drowsy for hours after you land, and that’s no fun.
If you do decide to take some anti-anxiety pills or sleep medicine for the flight, be aware of how they affect you. Do not take Xanax for the first time on a cross-country flight, and never mix anti-anxiety medicine with alcohol! It will not end well.
3. Distract yourself
When the plane starts rocking, it can be really easy to let your anxiety take over, so come prepared with distractions to get you through any stressful moments during the flight. I like to do crossword puzzles that force me to focus on something with my whole mind. Movies, books, games on your phone, or podcasts are also helpful ways to escape from reality when things become too much. Try earplugs if the sounds of the plane make you nervous.
If you don’t have anything with you, focus on something simple like crossing your feet and writing the alphabet with your top foot. It will force you to concentrate on something other than the turbulence and will keep your calf muscles moving to prevent blood clots from sitting still too long.
4. Give yourself a reality check
The chances of you getting hurt on a plane are very slim. Remind yourself that even if you are uncomfortable, you are very safe. Write down some airplane facts to comfort you when you start to panic. For example, you are more likely to get struck by lightening than you are to die in a plane crash. Even if you are in a plane accident, you have a 95% chance of surviving. Yes, turbulence can be scary and uncomfortable, but most of it isn’t dangerous. Just think of the bumps as potholes in the sky.
5. Use coping tools
My number one coping tool is to just breathe. Count to eight as you breathe in and then count to eight as you slowly breathe out. Breathe in deeply through your nose and exhale through your mouth or nose—whichever is more comfortable for you. Expand your stomach as you inhale and let it deflate as you exhale. By focusing on your breath, you can learn to control your anxiety to some extent.
If you have other coping tools, use those. When I’m really struggling, I try to use cognitive behavioral therapy to look at my negative thoughts and assess the likelihood of them happening. For example, if the turbulence on a plane makes me nauseous and I start to panic, I ask myself (in my head), “What is the worst thing that could happen?” Then I respond with something like, “I will throw up on myself and the person next to me and then pass out into the aisle with the whole plane watching.” Then I imagine how that scenario would play out. Yes, I would be covered in vomit and unconscious, but it wouldn’t really be that bad. I’d probably feel better. Chances are, people would help me. I have a change of clothes in my carry-on. I might even get to spend the rest of the flight in first class. Facing your worst nightmare can make it a lot less scary.
Use these tricks before and during your next flight, and let me know if they work. If your fear of flying is really bad, make an appointment with a therapist to create a plan of attack. Flying can bring up feelings that range from uncomfortable to terrifying, but that shouldn’t stop you from seeing the world.
Anxious Abroad 