Yahoo Lifestyle Actually Helpful Tips for Flight Anxiety if You’re Nervous About Flying Right Now
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If the thought of stepping on a plane makes your paws clammy and your heart rate rev up, you’re not alone. More than 25 million adults in the U.S. experience aerophobia (yep, that’s the official term), aka being overcome with extreme anxiety before and/or during a flight. Those fears have been compounded for many people in the past couple of months, as headlines about airline accidents continue to pop up in the news. (ICYMI, there have been a handful of high-profile incidents—some fatal, some not; some involving commercial airlines, some not—since the beginning of the year.) But experts continue to assure people that traveling by plane remains one of the safest methods of transportation, and approximately 2.9 million people fly every day in the U.S.
If you are planning on hitting the skies in the near future and are dealing with some nerves, you’ve come to the right place. I chatted with several experts, from pilots to psychiatrists, to get tried-and-true tips for dealing with flight anxiety. Scroll down and you’ll find actually helpful advice to noodle on before your next trip (we love a passenger princess who comes prepared!) as well as things you can do while aboard to stay calm mid-flight. Remember: Flight anxiety is totally normal, and you should never feel embarrassed by it. But there’s plenty you can do to breathe a little easier in the air. You’ll see!!!
BEFORE YOUR FLIGHT
Control what you can.
“Anxiety often stems from feeling powerless, so focus on what you can control,” suggests Caroline Fenkel, DSW, LCSW. That can mean paying a little extra to get your ideal seat on the plane, choosing the largest aircraft possible for your route (the larger the plane, the smoother the ride), making sure your ticket is refundable, and checking in with family and sharing your itinerary before your flight. “All of these things just add peace of mind, and can help with anxiety,” adds Sue Varma, MD, PC, DFAPA.
When you do board, read the safety card, listen to the safety briefing, and figure out which exit row you will use if you need to evacuate, recommends Steven Leib, an FAA-certified commercial pilot and aviation professor at Central Queensland University. “This level of awareness can help you feel more empowered, and, in turn, alleviate some of your fear.”
Stop doomscrolling.
“Constantly reading about plane crashes can heighten anxiety,” warns Dr. Varma. It can be hard to ignore these types of stories, she admits, especially when you want to stay informed and the news is coming at you from all angles, but “consider limiting your exposure to news or social media posts about accidents, especially around flight time.”
Know the stats.
It’s easy to be totally consumed by the bad news—and that’s very valid right now—but try to reframe the fear with facts. “Anxiety feeds on uncertainty, and flying feels risky, even though it's one of the safest ways to travel,” says Fenkel. “If fear starts creeping in, remind yourself of the actual numbers.”
Start by remembering this: “Globally, there are approximately 100,000 flights per day, and we have a handful of incidents per year—if even that," says Leib. “Especially considering that number is across cultures, in all sorts of weather, and with different kinds of technology, that is a staggering picture of reliability.” Before January’s tragic accident near Washington D.C., there had not been a fatal commercial airline crash in the U.S. in nearly 16 years.
Frank Jackman, director of communications and research at the Flight Safety Foundation, also assures that operations are more normal than they may seem. “The accidents that have occurred recently appear at this point to be unrelated to each other, and we do not believe there is a systemic issue to blame,” he says. “Accident investigators are working hard to understand why the accidents occurred so the industry can work to prevent them from happening again.”
Beyond that, we can also rest assured that aviation technology has advanced dramatically in the past few decades, says Leib. As evidenced by the recent accident in Toronto, where the plane flipped over during touchdown, “Aircraft accidents can be survivable.”
Consider talking to a professional.
“If anxiety is interfering with your ability to fly or causing significant distress, consider speaking to a therapist,” Dr. Varma recommends, noting that there are mental health professionals specifically trained in flight anxiety.
“There are many evidence-based treatments that can help you live a richer life without constantly having to avoid things that are important to you,” adds Jennifer Dragonette, PsyD. These can include cognitive behavioral therapy (CBT) or exposure therapy, and your therapist can give you concrete tools and even reading materials to use during your flight.
...and see if they suggest any medications.
“Consider asking your doctor if there are any medications that could be safe, effective, and appropriate for you,” says Dr. Varma, while pointing out that you’ll need to be mindful of how they might interact with any other drugs you take—prescribed or over-the-counter—as well as alcohol.
One of the most common meds prescribed for flight anxiety? Propranolol, which is a beta-blocker. “It works by blocking the effects of adrenaline, which is responsible for the ‘fight or flight’ response that can include a racing heart, trembling, and sweating,” says Dr. Varma.
Get zen in the airport.
“Meditating and stretching in the airport before getting on the plane can get your mind and body in the right space for flying,” says Valerie Fraser, an inflight crew member at JetBlue. Sitting with your fearful thoughts can activate your sympathetic nervous system, triggering fight-or-flight, explains Dragonette. Engaging in relaxing movements and deep breathing can help “tap into your rest-and-digest system, known as the parasympathetic nervous system,” she explains.
Avoid stimulants.
While a cute cocktail or creamy cappuccino might feel like a good idea pre-flight, alcohol, caffeine, and even sugary snacks “can spike heart rate and increase feelings of unease,” says Fenkel. Instead, staying hydrated and eating a balanced meal before you fly can help stabilize your blood sugar and anxiety. Want something to sip on in the lounge? “Try a caffeine-free, relaxing tea,” suggests Dr. Dragonette.
Connect with the flight crew.
If you’re anxious, try to talk with one of the flight attendants—or even a pilot, if they’re available—after you board. “They are professionals trained to handle situations with nervous flyers and can provide reassurance about the process ahead of take-off, their safety measures, and more,” says Dragonette.
Fraser says she’s always open to these chats while working a flight. “I try to reiterate what the captain has already briefed the crew on in regards to the expected turbulence, if any, and I reinforce the fact that safety is our top priority,” she says. “I’m happy to check on them throughout the flight to make sure they’re doing okay and go over any potential emergency procedures with them if that makes them feel better.”
DURING YOUR FLIGHT
Make use of healthy distractions.
If you’ve been dying to watch a new movie or finish the last few pages of your favorite author’s latest novel, now’s the time to do it. “Of course, we can’t spend our entire lives trying to distract away from discomfort,” says Dragonette. “However, when we are facing a short-term challenge, such as trying to calm ourselves before or during a flight, there is nothing wrong with simply moving your attention to something less stressful for a short time.”
It can also be helpful to give yourself a mental task: “Engaging your brain in something specific—whether it’s ranking your favorite movies in your head or planning your first meal at your destination—can help shift focus away from anxious thoughts,” says Fenkel.
Use a physical anchor.
“Having a small, tactile object (like a smooth stone, fidget ring, or even gripping the armrest) can help redirect nervous energy,” says Fenkel. So go ahead, bring your favorite toy and get handsy.
Fidget Anxiety Ring
Do some deep breathing.
“Anxiety triggers shallow breathing, which can heighten feelings of panic,” says Fenkel. Box breathing—the deep-breathing practice where you inhale for 4 seconds, hold for 4, exhale for 4, and then hold again for 4—can help reset your nervous system. “Pairing this with calming music or a guided meditation you downloaded before your flight can help shift your focus and signal to your brain that you’re safe.”
Try a nasal inhaler.
“Aromatherapy/essential oil nasal inhalers can be used to help nerves,” says Fraser, who says she’s seen them on flights she’s worked across the world and has friends who swear by the calming scents. “They can even help with air sickness if your anxiety leads to nausea.”
Peace Nasal Inhaler (3 Pack)
Remember how turbulence works.
When you’re in the midst of rough air, keep chill by remembering that what you’re experiencing is totally normal—even if it feels out of control. “You’ve probably never experienced extreme turbulence,” says Leib. “In fact, many pilots will make it through their careers without experiencing it.” The worst turbulence you’ve ever felt was probably a blip in the system for most pilots, says Leib, and planes are designed to tolerate much more than they will ever experience.
“Every commercial airline pilot in the U.S. is put through rigorous training and experience requirements to prepare them for various weather conditions, equipment failures, and emergency situations that may arise,” assures Captain Wendy Morse, the first vice president of the Air Line Pilots Association International. “Remember, pilots and flight attendants want to return home just as much as everyone else.”
“When in doubt, keep an eye on the cabin crew,” adds Leib. “If they don’t look concerned, you shouldn’t be either.”
Bring a buddy...IRL or virtually.
“If possible, travel with a buddy who can help support you during the flight,” says Dragonette. She recommends letting your companion know how they can best support you, whether that be providing a hand to squeeze or a prepared signal to let them know that you’re struggling. Have to travel alone? It might be worth investing in the on-board Wi-Fi to keep in touch with family and friends on the ground, or asking them to write a letter you can read during your flight, Dragonette recommends.
Practice some sky-high self-care.
“Self-care in the air can bring your focus elsewhere and help you relax,” says Fraser, who brings travel-sized versions of her favorite products onboard when she’s not working. “I love putting on a sheet mask or lip mask for a long flight, and afterward, I'll use a heated Japanese steam eye mask. It literally transports my mind to a spa.” Just make sure you’re washing your hands and keeping things clean before you apply any skincare (but you don’t need me to tell you that!).
Lavender Steam Eye Mask (Pack of 20)
Use grounding techniques.
Grounding is all about getting back in touch with reality when you’re experiencing anxiety. Even if you’re not on the ground (heh), you can do this by planting your feet on the floor, tensing and relaxing your muscles, or counting backward from 100 by threes (more techniques here, if you’re interested).
“When we practice grounding, we are focusing our thoughts on something that is happening right now,” explains Dragonette. “Anxiety provides lots of ‘what-ifs’ and tricks us into thinking we can have control by worrying. Grounding returns us to where we actually are and can serve as a useful distraction technique if you feel like your thoughts are starting to spin.”
Visualize a safe landing.
“Visualization is a powerful tool, and our brains respond to visualizations similar to how they do seeing something in real life,” says Dragonette. “So, if we fill our thoughts with images of a feared event, it makes sense that our minds and bodies respond with corresponding anxiety.” Instead, imagine a nice, smooth touchdown—and then picture yourself enjoying whatever destination you’re heading to, whether that be the beach or the slopes.
Keep your seatbelt on tight.
If turbulence freaks you out, remember that you have the power to keep your seatbelt snug to prevent injuries due to rough air. “Keeping your seatbelt fastened low and tight throughout the duration of the flight is crucial in ensuring that if the plane were to undergo unexpected turbulence, you’d stay safe and secure,” says Fraser. You’ll likely need to unbuckle to go to the bathroom at some point, but otherwise, stay clipped in to help stay anchored and ease anxiety.
Sleep it out.
When all else fails, try to conk the hell out. “If sleeping the flight away will take your mind off things, I find that ZzzQuil or melatonin work perfectly mixed with a playlist of chill songs,” says Fraser. Chat with your doctor to see which sleep medications might work for you, then make sure you come prepared with all the sky-high sleep essentials.
OUR EXPERTS
Jennifer Dragonette, PsyD, is a psychologist and clinical services instructor at Newport Healthcare.
Caroline Fenkel, DSW, LCSW, is a clinical social worker. She is the chief clinical officer and cofounder at Charlie Health, a virtual mental health care provider.
Valerie Fraser is an inflight crew member at JetBlue and has been a flight attendant for four years.
Frank Jackman is the director of communications and research at the Flight Safety Foundation, an international nonprofit organization dedicated to aviation safety.
Steven Leib is an FAA-certified commercial pilot and a head of course and senior lecturer in Central Queensland University’s aviation team in the School of Engineering and Technology’s College of Engineering and Aviation.
Captain Wendy Morse is the first vice president and national safety coordinator of the ALPA. She oversees the Association’s Air Safety Organization, which is the world’s largest nongovernmental aviation safety organization.
Sue Varma, MD, PC, DFAPA, is a board-certified psychiatrist, clinical assistant professor at NYU Langone Health, and author of Practical Optimism.
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