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Conquer Your Fear: Tips for Managing Flight Anxiety

Raise your hand if any of this feels familiar.  The night before a flight you can’t sleep, feel like you're going to forget something no matter how many times you've checked, or are overwhelmed with thoughts of missing your flight.  Maybe you are the person who starts packing several weeks before your trip, comparison shops even after you’ve booked your trip, gets to the airport an additional hour or two before the recommended time, or doesn’t do planes at all.  Well, my friend, all of these are signs of Flight Anxiety and you are not alone.  



Even after hundreds of hours of flight time and more miles than I can remember, I still get extremely anxious. My anxiety usually kicks in about 24 hours before the flight.  It always seems like the day before is an “anything that can go wrong will go wrong” kinda day. I’ll get a last-minute work request, realize I’ve procrastinated on something that can’t wait another day, or my house isn’t quite how I want to leave it.  Then the feeling of “I’m never going to get done in time to make my flight” kicks in, along with a pinch of insomnia, a sprinkle of the sweats, and a dash of heart palpitations.  These feelings of doom typically last until I make it through airport security and then it is as if I never had an issue. By the time I get to my gate, I’m ready for a drink, a phat girl snack, and my next destination. 



It doesn’t matter if you are a first-time flyer or a vet, the most important thing to know is your anxiety is that it’s REAL and can be managed.  Knowing what triggers your symptoms is more than half the battle.  For some, simply booking the trip is a trigger; others may experience symptoms closer to their departure date.  Texas Health Resources has listed the following as the most common symptoms to keep an eye out for no matter when your anxiety kicks in.


Common Flight Anxiety Symptoms

  • Excessive sweating

  • Increased heart rate, and restlessness

  • Catastrophizing or thinking of the worst possible outcome

  • Racing thoughts

  • Hypersensitivity to environmental stressors

These symptoms can be triggered by

  • Turbulence

  • Germs or cleanliness of the plane

  • Fearing the onset of a panic attack mid-flight

  • Anxiety at take-off or landing

  • Trip planning

  • Time constraints

  • Your travel companion(s)

  • Plane changes and delays

  • Inclement weather

  • Security checkpoints



Best practices for helping you manage your anxiety include

  1. Educate yourself.  The more you know the better prepared you can be.

  2. Positive Visualization

  3. Breathing and Relaxation Techniques

  4. Select a comfortable seat.  You are worth the few extra bucks.

  5. Soothe Post-Flight

 

These practices won't eliminate your anxiety, but knowing what is going on with you and how to manage it is important to your overall health and an enjoyable travel experience.



For more information on Flight Anxiety and how to manage it, check out the following resources:

 
 
 

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