Staying Grounded: How to Deal With Flight Anxiety

Many travelers experience some level of flight anxiety, whether it’s the anticipation before the trip, the stress from potential delays and cancellations, the discomfort of being in a confined space or fears heightened by alarming news reports.

If you have anxiety about flying, you certainly aren’t alone: 1 in 3 people has some degree of fear of flying, and 1 in 6 is unable to fly because of that fear, according to the SOAR fear of flying program.

Our nerves can often get the best of us when traveling, but fortunately, it’s manageable. After all, you’ve got places to go and people to see! Here are a few ways you can stay grounded while flying.

Anxiety 101

Nearly 20% of American adults live with an anxiety disorder, according to the National Alliance on Mental Illness. This mental health condition has many possible symptoms, including:

• Persistent feelings of dread.
• Difficulty relaxing.
• Trouble concentrating.
• Being jumpy or easily startled.
• Difficulty controlling worries or nervousness.

Of course, you can experience flight anxiety even if you don’t have a disorder. What sets the condition apart, experts say, is persistent, intrusive worry or discomfort — both at home and on the airplane.

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How Different Types of Anxiety Affect Travel

Anxiety comes in many forms. Each type might affect how you feel differently.

Consider these possible scenarios:

• With generalized anxiety disorder, you might feel a vague sense of jitteriness or dread about flying. This could be exacerbated by fear of the unknown, memories of a negative experience or even hearing about someone else’s negative experience in the news.
• With panic disorder, you might avoid travel because of fear that dangerous driving conditions, airplane turbulence or being trapped in a crowded space will trigger an attack.
• With phobia-related anxiety, you might have an irrational fear of specific travel situations, such as heights, waterways, flying, driving over a bridge or going through a tunnel.

Methods to Overcome the Fear of Flying

There’s no quick fix for flying anxiety, but there are steps you can take to manage the issue.

Identify Your Triggers

The first step to getting over a general fear of flying is pinpointing your triggers. What is it about flying that makes you break out in a sweat? Fearful flyers might worry about turbulence, the strange sensations of takeoff or the impact of landing.

Learn as Much as You Can

A cognitive-behavioral therapist might help you overcome flight phobia by reinforcing the idea that airplanes are safe. Knowledge is power. You can help minimize the fear of the unknown and reassure your brain that flying is safe by arming yourself with as much information as possible about the plane, its safety features and upcoming weather patterns.

Try Virtual Reality

Research has shown that exposing yourself to flight through virtual reality programs is effective at helping participants get over their fear of flying. With virtual reality, you can experience a flight simulation without ever leaving the ground.

Soothe Yourself With Distractions

If you experience more mid-flight anxiety than preflight anxiety, distracting yourself with a good book, funny movie or soothing music might help. The more you can keep yourself from obsessing over your fears, the better.

Talk to a Pro

If flight phobia keeps you from enjoying life with family and friends, consider getting professional help. A therapist can lead you through cognitive-behavioral therapy, exposure therapy or whatever else you need to conquer your fear for good.

Preparing for Stressors Like Delays and Cancellations

Flight delays and cancellations are an unpleasant reality of air travel that can heighten your anxiety, but there are things you can do to soften the blow and stay calm.

Start by being prepared. Weather-related delays are the easiest to anticipate. Look up the forecast at your location, destination and the airports you’re traveling through. Get ahead of the game by knowing how your airline deals with weather delays, what alternate flights are available and where you can get a hotel reservation.

Have your phone charged, your airline’s app downloaded and your frequent flyer phone number and/or the number of a travel agent in your contacts.

If you find yourself faced with a delay or cancellation, try a little mindfulness.

“Between the moment I hear that my flight is canceled and the moment I react, there’s a space, and that’s where choice, possibility and freedom is,” said Elisha Goldstein, founder of the online Mindful Living Collective. “With mindfulness, we widen that space, and we’re more aware of the choices. And then we make the best decision based on that instead of a snap decision that we might later wish we hadn’t made.”

So, instead of yelling at the gate attendant, downing a bag of potato chips or drowning your sorrows at the bar, remember the acronym STOP:

• Stop and be still.
• Take a breath or two.
• Observe tension in your body and try to relax and release it.
• Proceed by focusing calmly on what you need to do.

Another helpful technique is what Goldstein calls being the ambassador of compassion. If your flight is canceled or delayed, there’s a plane full of people nearby with the exact same problem. Realize you’re not alone and focus on the sentiment “may we all be at ease” to help you feel calm and connected.

“When we’re in heavy emotional states, you see a retraction of blood flow from the part of your brain that’s involved with impulse control, with emotion regulation and also just conscious perspective,” Goldstein said. “Being able to soften the body, release and relax allows you to bring blood flow back to that area right behind your forehead, called the prefrontal cortex.”

With the blood flowing where it needs to, you’ll feel more of a sense of control and make better choices.

It’s not always easy but try not to let fear and stress keep you from traveling.

Do you have flight anxiety? What helps you? Share in the comments below.

This article is for informational purposes only. If you are struggling with anxiety, please consult with a mental health professional to find a solution that works best for you.