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3 Easy Ways to Combat Airplane Anxiety

Young woman on plane using meditation techniques to combat anxiety.
Getty Images / undrey

Sometimes, flying and anxiety don't mix. Claire Eastham shares her top three tips for making your next flight as stress-free as possible.

As an introvert and a person who lives with anxiety, I’m not a fan of flying.

Being on an airplane is an attack on all of my senses. The lack of personal space, harsh lighting, fluctuating temperatures, variety of foul smells, and noise – LOTS of noise – all contribute to a stressful experience for me. Then there’s obviously the thought of being nine thousand meters in the air!  

I had a horrible experience in the bathroom on a flight to Philadelphia earlier this year. The roar of the loo flush was so loud, I feared I'd be sucked into the system and dropped from the sky! I bolted out of the stall and crashed into a confused-looking flight attendant.

Flight Attendant: “Is everything okay, there?”

Me: “No, it isn’t! I nearly got sucked into the loo!”

Flight Attendant: **awkward silence**

Anxiety and intrusive thoughts

As someone with anxiety issues, I struggle with the lack of control I feel when flying. Rationally speaking, yes, I know that I probably have a higher chance of being killed by a coconut or a kangaroo than in a plane crash. Yet I still can’t shake the sense of dread with flying.

For a designated amount of time, I am confined to a seat with no escape and no escape from my intrusive thoughts:

“What if turbulence hits? You know you can’t cope with that!”  

“What if the plane has to make an emergency landing?”

 “What if somebody pukes and stinks out the cabin?”

There are so many variables that I cannot control or escape from. And as someone with anxiety, I need an emotional escape plan.

The airport dread

Generally, the airport experience is not designed for a person with fragile nerves or lacking in the patience department. The queuing, the faffing with passports, the frequent announcements. Then, of course, there are the security checks.

I can assure you that I’ve never tried to smuggle an illegal item in or out of a country. Yet, whenever I go through security, I'm convinced I somehow have a gun in my carry-on bag or a $10 million bag of cocaine stuffed down my pants. It's a very elaborate daydream. I even think about what I'll say in court and whether I'd prefer the top or bottom bunk in jail.

As I walk through the metal detector, I try to look as 'normal' as possible… But alas, I suspect that I might look like a crazed rabbit. One who not only saw the headlights but also swallowed them. By the time I’ve battled my way through, desperately grabbing my things from the tray on the conveyor belt, I need a stiff drink and a lie-down.

"Everybody has to do it," my dad once said regarding airports and flying. “Nobody likes it. You just have to suck it up and get on with it.”

I'm not arguing with this statement. The experience is indeed unpleasant for most people. However, I believe that those with mental health conditions can find it especially challenging.

So here are some tips to consider the next time you take a flight.

3 top tips for reducing airport and flying anxiety

1. Clear communication

Be honest about how you’re feeling. Don’t assume people will automatically know that you’re struggling. Even those closest to you may not realize it. Remember, everyone is distracted at an airport.

My anxiety can sometimes manifest as anger. It might appear like I'm behaving like an entitled child, but it's usually because my anxiety is on the attack and wants to take over. When this happens, I apologize and explain how I'm feeling and what I need at that moment to feel better. For example, a seat in a quieter area.

2. Plan ahead 

Don’t leave anything until the last minute. Give yourself enough time to get to the airport and go through security. Put your liquids in a see-through plastic bag at home. A packet of bags costs a few dollars from the store. Jostling about with your cosmetics in the security queue is not fun!

I would also advise against wearing jewelry (metal detector drama). If possible, wear shoes that can be removed easily. Keep everything as straightforward as possible. This might sound simple, but reducing your stress levels in advance will make a difference.

3. Take an airplane survival pack

My airplane survival pack has everything I need to feel as comfortable as possible. It’s a collection of things that work for me, but please adapt for yourself to suit your own needs.

A bottle of water (under 100ml). Never underestimate the impact of dehydration from flying. Some of the signs might surprise you. For example, tiredness, dizziness, disorientation, and in my experience, mood swings can all be managed better if you are hydrated. Planes have low humidity, so it's essential to drink plenty of that good old H20.

Eye drops. See above.

Hand cream. See above. My hands get so dry on planes!

A travel pillow. Planes are uncomfortable, FACT. A good travel pillow is an easy way to provide relief.

Slippers. That’s right, you heard me. I like to have comfy feet!

A large scarf. Preferably one that can double up as a blanket. The temperature on planes can be unpredictable. I like a security blanket to snuggle up in if it’s chilly.

A comforting essential oil for your pulse points. If scents really alter your mood, as they do me, you need to invest in some travel sizes. Put some on your clothing too – for example, on the collar of a shirt or a scarf. I like to surround myself with a cocoon of relaxing scents. It's my only defense against undesirable smells.

Headphones. An absolute necessity for me.

Activities. Have something pleasurable to do and save it for the flight. I like to give myself a facial. I realize that this might sound ridiculous, but I find the process very relaxing! I don't lie there with cucumber on my eyes or slip into a bathrobe, but I do like to cleanse and apply a hydrating mask (it’s a clear one).

Check out this video from makeup artist Lisa Eldridge. I love her in-flight routine. Thirty minutes before we land, I reapply my makeup, which is another pleasurable and distracting activity. Jigsaws, music, books, and movies also work a treat.

Snacks - Sometimes, that trusty food cart can take a decade to be wheeled down the aisle. Food impacts my mood, and I like to have almonds on hand if I get peckish. They're high in protein and magnesium, supporting the nervous system.

When you live with anxiety, being prepared is a necessity. Respect your brain and anticipate your needs – this should help manage anxiety symptoms and make traveling easier for you and those around you.

The information presented is solely for educational purposes, not as specific advice for the evaluation, management, or treatment of any condition.

The individual(s) who have written and created the content in and whose images appear in this article have been paid by Teva Pharmaceuticals for their contributions. This content represents the opinions of the contributor and does not necessarily reflect those of Teva Pharmaceuticals. Similarly, Teva Pharmaceuticals does not review, control, influence or endorse any content related to the contributor's websites or social media networks. This content is intended for informational and educational purposes and should not be considered medical advice or recommendations. Consult a qualified medical professional for diagnosis and before beginning or changing any treatment regimen. 

NPS-ALL-NP-00613 JUNE 2022

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