How to Manage Anxiety While Flying

Aerophobia is real! Millions of people around the world experience some form of anxiety while flying, myself included. However, if you saw me on a flight, I’d be cool as a cucumber but I do get a bit nervous during turbulence. I find that the more I’ve flown, the less anxious I’ve become. While there are varying levels of anxiety, this can generally be managed. Here are five ways to manage anxiety while flying:

1. Know The Facts & Separate Anxiety From Danger:

The truth is, getting to the airport is more dangerous than actually flying. Chances of being in an air disaster are incredibly slim. Have realistic expectations of what to expect on a flight (i.e. it will not be as comfortable as your sofa or even your car).

Planes often rattle quite a bit at take off and landing. Learn about these typical bumps and noises that happen in flight. I find that my ‘what if’ questions are limited because I’ve taken time to know some facts and anticipate certain noises and movements at different stages of the journey.

There’s even an app (Turbcast-iOS only $1.99) to check the turbulence forecast for your route. I’ve never used it but the more you know of the cause turbulence, the less you’re afraid of it.

2. Use Sleeping Aids:

A number of people are blessed with the ability to sleep while flying and this is how the deal with anxiety. For those of us that aren’t naturally inclined to falling asleep there are sleep aids. Over-the-counter or natural options might be for you.

Melatonin: This is about as natural as it gets. Your brain releases melatonin when you’re tired to trigger sleepiness. It does the trick for sleeping pill newbies (like me but I’ve only tried it once).

Nyquil & Unisom: These are options if Melatonin doesn’t work for you. These are considered safe but should not be used excessively for anti-allergy purposes. If you’re feeling sick while flying, Nyquil will make a great option for fever, pain, and to induce sleep.

Valerian Root is called nature’s Xanax. I have not tried it personally but research shows that it is a potent herbal supplement that causes strong sedation and calms anxiety. You feel its effects within 30 minutes but won’t experience drowsiness afterwards.

Please clear these options with your doctor who is familiar with your specific conditions.

3. Travel With a Loved One:

It is calming knowing you have a loved one next to you while traveling. A partner’s touch/massage/kiss can be relaxing, don’t discount it. But please don’t break their hands either by squeezing hard! Touch releases oxytocin, which is associated to relaxation and makes it easier to sleep. Travel with bae!

4. Get Busy/Distract Yourself:

If you’re one to get anxious in general or when triggered by a little turbulence, then you need to get occupied for the duration of the flight. This is what I personally practice. Download your favorite shows on your tablet or mobile phone, or use in-flight entertainment, read a good book that you’ve already started and are engrossed in, catch up on work, problem solve/brainstorm. Listen to a great playlist or podcast (best thing since sliced bread, really). In essence, do things you normally enjoy in your daily life.

5. Meditate/Pray:

I’m a Christian and I believe in the power of prayer. I always say a prayer before a flight. I also know that my family is always praying for me (inflight and beyond) and I find it brings me the utmost comfort. Try it, if it isn’t something you’ve done.

Bonus Tips:

• Take deep breaths; first, hold your breath then breathe out. This triggers a calming response and can prevent hyperventilation
• Hold the hands of a friend or loved one,
• Let a flight attendant know ahead of time that you’re a nervous flyer, they’ll be sure to check on you during the flight

Thank you for reading this post. I’m certain you’re on your way to a calmer flight experience and I hope your destination is amazing! Looking for tips to get through long flights and layovers? Check out this post! Ps. If we’re ever in flight together, I will hold your hand.

If you read up to this point, can I ask that you take a few seconds to say a prayer for the families that have experienced losses in the past week particularly in Addis Ababa (plane crash), Lagos (school building collapse), & Christchurch (terrorist shooting).

How do you deal with anxiety while flying? I’d love to read your tips!

Till Next Week,

Ms. Heels