How to fly with anxiety

Many people get nervous at the idea of getting on a plane. Approximately one in 10 people in the UK experience aerophobia, AKA fear of flying, and over eight million experience anxiety. Exactly what causes someone’s aerophobia depends on the person but there are some general tricks and techniques anyone can use to feel better. If these don’t work for you, don’t worry. Speak to your GP or a mental health specialist for advice tailored to you.

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Feel more prepared by making sure you know what some common symptoms of anxiety are. Keep an eye out for an increased breathing rate, a general feeling of restlessness, irritability and a lack of concentration. These are possible indicators that you’re feeling anxious and, by spotting them, you can start to tackle them.

If you’ve been diagnosed with a form of anxiety, you may already have some prescribed medication. Make sure you take your usual dose before you get on the plane. You can also buy herbal remedies over the counter which contain ingredients like valerian, lemon balm or lavender. If you’re in the air, ask if the drinks trolley is serving chamomile tea, a great alternative to regular tea and coffee.

Taking some deep breaths before and during your flight calms the nervous system and helps prevent hyperventilation. Lightly place a hand on your stomach and breathe in deeply through your nose. Breathe out, again through your nose, and feel your hand rising and falling. This exercise is subtle and can be done anywhere. 

Important: Don’t continue this exercise if you feel dizzy or uncomfortable, only do what feels right for you.
 

This is known as a ‘grounding’ technique. It’s designed to bring your attention to your surroundings and calm your mind. Follow these steps and describe each thing in detail to yourself. Make it work for you by swapping the numbers and senses around:

5 things you can see
4 things you can hear
3 things you can touch
2 things you can smell
1 thing you can taste

This one’s pretty self-explanatory, simply give your mind something else to focus on. Download a podcast before you take off, watch a film, read a book or play a video game. Popular sites, including the likes of Netflix and Audible, have download functions so you don’t need an internet connection.

This article should not be used in place of professional medical advice. If you are concerned, we strongly advise you to get in contact with your GP and/or a mental health specialist.

Sources: www.anxietyuk.org.uk (Anxiety UK) www.healthline.com (Healthline) www.webmd.com (WebMD)
 

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Author: Alice Baker

Last updated: 26/08/2022