5 Ways to Manage Flying Anxiety 

While there are many different types of anxiety and none of them feel particularly fantastic,  one of the most challenging for some is the anxiety that accompanies being up in the air without a parachute.

Flying in an airplane can feel nerve wracking for some, but for many it feels like sheer panic.

This can make life difficult when travel is required for work, or you just want to be able to hop on a plane to take a vacation.

If this describes you, you are not alone.

And while this type of anxiety can feel out of control, there are actually many things you can do to help yourself feel more in control!

1. Deep Breathing- This is the gold standard for any kind of anxiety because the more we practice deep breathing (whether we perceive we are anxious and need it in the moment or not) the more it trains our brains that there is no threat, and we can relax.  Deep breathing can be effective on its own and works as a foundational tool for many others techniques as well. Be sure to breathe in through your nose and exhale out your mouth slow and steady.

2. Tune in and Challenge Your Thoughts.  Thoughts are just thoughts.  We can choose to give them power over us or not.  Also important to remember, that just because we think a thought, does not make it true.  Challenge the “What if” thoughts… then remind yourself that you are resilient and will handle whatever may happen. Another approach is when the what if thoughts creep in, shift them to “what if everything goes well and I have a fantastic time?” Notice how that thought feels when you think it.

3. Visualize the Outcome You Desire. Want a safe flight and a fantastic vacation? Picture it.  Deep breathe, close your eyes and see yourself relaxed and floating in your seat, or even better on a raft in the sunshine on the water.  Or, think of your best most relaxed memory, and visualize that.  

4. Engage in Havening.  Havening is a fantastic relaxation and calming tool.  It is a tool that involves using 4 different specific touches in a repeated manner consistently as though it was one continuous movement.  Havening does not require any special tools or props – just you and your hands are needed.  You Tube has some decent videos to learn Havening or reach out to Optimal Wellness Consulting ( Mind-your-Health) on the LWK site.

5. Deep Breathe and Bi laterally Tap. This tool is also effective for any kind of anxiety.  Simply criss cross your arms ( butterfly hug) and have the opposite hand on each shoulder. Then to the pace of a drippy faucet, tap one shoulder at a time. Ideally once you have practiced this and coordinated your breath and tapping so both are slow and steady, then you can add in a verbal element.  (E.g.  I feel afraid of flying and I will choose to believe that it will all be ok.) Essentially, you are acknowledging your feelings and making a choice.  This can help retrain your brain for all kinds of things, anxiety included.

Other suggestions- get a good night’s sleep before you fly, eat light but healthy and avoid caffeine.   Be sure you are fully packed way before your trip so there are no unnecessary last minute stressors that can amp up your anxiety.  Enjoy the calm and the trip!