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Tips For Managing Anxiety And Panic Attacks During Air Travel!

Updated: Mar 29

Traveling by air can be an exhilarating experience, offering the promise of new adventures and destinations. However, for some individuals, the thought of flying can trigger feelings of anxiety and even panic attacks. The confined space, unfamiliar surroundings, and lack of control can exacerbate these feelings, making air travel a daunting prospect. But fear not, as there are numerous strategies and techniques that can help manage anxiety and panic attacks while flying, ensuring a more comfortable and enjoyable journey. Here are some expert tips to consider before your next flight:


Prepare In Advance: 

Knowledge is power when it comes to managing anxiety. Before your flight, familiarize yourself with the details of your journey, including the departure and arrival times, flight duration, and any layovers. Knowing what to expect can help alleviate anxiety about the unknown.


Practice Relaxation Techniques:

Deep breathing exercises, meditation, and progressive muscle relaxation can all help calm the mind and body. Practice these techniques before and during your flight to reduce feelings of stress and anxiety. You can also try visualizing yourself in a calm and peaceful place to distract yourself from anxious thoughts.


Stay Mindful: 

Instead of allowing your mind to wander to worst-case scenarios, stay present in the moment. Focus on your surroundings, engage your senses, and remind yourself that flying is statistically one of the safest modes of transportation. Mindfulness techniques can help keep anxiety at bay and prevent panic attacks from escalating.


Create A Comforting Environment: 

Pack items that bring you comfort, such as a favorite book, music playlist, or cozy blanket. Having familiar objects within reach can provide a sense of security and help you relax during the flight. Consider wearing comfortable clothing and choosing a seat location that makes you feel most at ease, whether it's by the window or in an aisle seat with more legroom.


Communicate With The Crew: 

Don't hesitate to inform the flight attendants if you're feeling anxious or experiencing a panic attack. They are trained to assist passengers in distress and can offer support and reassurance. Additionally, knowing that help is available can provide a sense of relief and empowerment.


Distract Yourself: 

Keep your mind occupied during the flight by engaging in activities that you enjoy. This could be watching a movie, listening to music or podcasts, playing games on your electronic device, or striking up a conversation with your seatmate. Distraction can help shift your focus away from anxiety-inducing thoughts and make the flight feel more manageable.


Consider Professional Help:

If your fear of flying significantly impacts your ability to travel or enjoy life, consider seeking support from a mental health professional (like me). Hypnotherapy can be highly effective in addressing anxiety disorders and phobias.


Practice Self-Compassion: 

Remember that it's okay to feel anxious, and you're not alone in experiencing these emotions. Be kind to yourself and acknowledge the courage it takes to confront your fears and embark on a journey by air. Celebrate your victories, no matter how small, and recognize the progress you make with each flight.


By implementing these tips and techniques, you can effectively manage anxiety and panic attacks while traveling by air, allowing you to focus on the excitement of your destination rather than the challenges of the journey. Safe travels!


If you want to hear more about how I can help you, then please book your consultation call with me:

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