How I Combat Flight Anxiety

Ah, the wonder of human flight. Up in the clouds, en route to unknown things I often get a sense of awe and wonder at man’s ability to fly, how remarkable it is to be so high and reach far-flung corners of the globe previous generations could only dream of. But I have a confession to make: I am also a nervous flyer.

Partly fuelled by this sense of awe, coupled with a stubborn fear of heights, there is something about aviation that fills me with unease. Perhaps also it’s the utter surrender of all control – having to completely, blindly place your trust in the hands of a machine and pilot you’ve never met.

If like me, you’ve experienced more than your fair share of flight anxiety, you will know that simply hearing ‘You know you’re more likely to die in a car crash on your way to the airport, right?’ sadly doesn’t make your worries disappear.

I’ve developed some key rituals for before, during and after take-off that help me to combat in-flight anxiety. These are things that have worked for me personally. I am no phobia expert, just someone who has experienced unpleasant or nervous in-flight sensations and has a sense of what’s worked to alleviate this for me in the past.

I hope fellow fearful flyers out there, or those who simply want to learn more, will find this post helpful.

Remember you’re not alone

I honestly don’t think I know any other anxious flyers, but I now know that statistically, we’re incredibly common. It’s a rubbish feeling – you glance around the plane and everyone around you looks super calm – excitedly chatting or fast asleep. You start to think, ‘why am I only the only that’s not okay with this?’ But trust me, you’re not the only one. Don’t beat yourself up about being a nervous flyer, this will only make you feel worse, and chances are there are many others like you on-board too.

Distract yourself

My feelings of unease are normally most intense during take-offs and landings. To combat this I distract myself either by engrossing myself in a book or I plug in my headphones and get lost in some upbeat music. This draws my focus away from activity on the plane, drowns out engine noises and helps stop rumination over what could go wrong.

Mindfulness

Left to my own devices, during take-offs and landings my mind begins to race. I fixate over how far up in the sky we are, scrutinising every small plane noise or worst-case scenario.

Mindfulness is all about teaching us to observe our thoughts without identifying with them so strongly. By being present in the moment and observing our thinking, we can intercept this self-reinforcing cycle of panic before it sets in.

Mindfulness may not be for everyone, but it’s something I can honestly say helps me go about life with a greater sense of calm and clarity. I would highly recommend this Headspace app for anyone who wants to learn more about mindfulness or even just has a passing interest in it –you can download the basics course for free.

Skip the alcohol & caffeine

Instead, for something warm, calming and naturally caffeine free – I’d recommend peppermint or camomile tea. Remember to drink lots of water too.

Affirmations

Never underestimate the power of positive self-talk! It can have a massive impact on your sense of well-being. I like to have a few positive coping statements in my arsenal like: ‘I am safe and secure, all is well’ and ‘planes make noise, this is normal’ to reassure myself whilst up in the air.

Self-care isn’t selfish

 As someone who is prone to breakouts, I know all too well the importance of looking after my skin. The combination of a lack of sleep, bone dry-cabin air and not enough water means some of my worst skin episodes have flared up in arrivals. Why not turn your next flight into an opportunity to give your skin some much-needed TLC? From face masks, face sprays and cleansing wipes there are a host of products that help to keep your skin nourished and hydrated in the cabin. Indulging in a bit of pampering is not only relaxing – it passes the time, distracts you and helps you arrive at your destination feeling amazing. Treating yourself to a special product reserved only for when you fly, also gives you something to look forward to, reinforcing a more positive association in your mind with the act of flying.

Planning a trip?

If you’re planning a trip soon, be sure to have a look my top travel planning resources, including tips on how to save money travelling and my favourite travel planning tools.

I also have a set of travel guides to places including Porto, Ljubljana, Marrakech, Bern and Vigo.

Save this post for later on Pinterest: