Flight Anxiety | Flight Anxiety Tips

When I travel and face flight anxiety, I try to acknowledge my feelings rather than suppress them, reminding myself that it's a common experience. 

To ease my nerves, I focus on deep breathing exercises, inhaling slowly and exhaling to calm my body. 

I also distract myself with activities like reading, listening to calming music, or watching a light-hearted movie. 

Before flying, I make sure to educate myself about the safety of air travel, reminding myself how turbulence is normal and that flying is one of the safest modes of transportation. 

Sometimes, I also carry calming essential oils or herbal teas to help me relax during the flight.

Flight Anxiety Flight Anxiety

It can manifest as physical symptoms like sweating, rapid heartbeat, or shortness of breath, as well as mental distress such as dread or catastrophic thoughts. 

Recognising this anxiety and understanding its roots is the first step toward overcoming it. 

Whether it’s a fear of turbulence, heights, or simply the unknown, acknowledging your feelings can help you take control of them.

What Happens if You Freak Out on a Plane?

It's natural to wonder what happens if you freak out on a plane, particularly if you’ve experienced severe anxiety or a panic attack before. 

If you become overwhelmed during a flight, it can be unsettling both for you and for those around you. 

Fortunately, flight attendants are trained to handle situations involving anxious passengers. 

They are often skilled in calming techniques, such as engaging you in conversation or guiding you through breathing exercises to help reduce your anxiety. 

The most important thing to remember is that you are not alone, and help is available. 

If you feel yourself starting to panic, reach out to a flight attendant or a travel companion. While the safety of the flight is always the top priority, your well-being is also important, and addressing your anxiety can make the journey smoother for everyone on board.

The Southwest Fear of Flying Program

For those who struggle with severe flight anxiety, programs like the Southwest Fear of Flying Program can be incredibly beneficial. This program is specifically designed for individuals with a deep-seated fear of flying. 

It includes educational sessions that demystify the flight experience by covering topics like aviation safety, turbulence, and what to expect during a flight. 

In addition to learning about the mechanics of flying, participants are also given the opportunity to experience a short, guided flight while accompanied by trained professionals. 

This gradual exposure helps desensitize individuals to the flight process, allowing them to build their confidence over time. Many participants have found this program to be a life-changing resource, helping them manage their fear and fly with greater ease.

Understanding Airplane Anxiety

Airplane anxiety can stem from a variety of triggers, such as claustrophobia, fear of heights, concerns about turbulence, or a general fear of the unknown. 

Understanding the specific aspects of flying that make you anxious is key to developing tailored coping strategies. 

For example, if turbulence makes you feel unsafe, learning about how planes are designed to handle turbulence can ease those fears. 

If claustrophobia is a concern, choosing an aisle seat or practicing relaxation techniques can help you feel more in control.

Knowledge is an incredibly powerful tool when it comes to dealing with anxiety. 

By learning about how airplanes work and how safe flying is compared to other forms of travel, you can reduce the sense of unpredictability that often fuels fear.

How to Help Flight Anxiety: Practical Tips

Managing flight anxiety can feel overwhelming, but there are several practical strategies you can use to make the experience more manageable. 

Here are some effective flight anxiety tips:

1. Preparation: Familiarize yourself with the flight process. Knowing what to expect at the airport, during takeoff, and while in the air can alleviate feelings of uncertainty. 

For example, research airport procedures, the sounds planes make, and what turbulence actually means.

2. Relaxation Techniques: Before and during the flight, practice deep breathing exercises or meditation. These techniques can help ground you and reduce your anxiety levels. 

Progressive muscle relaxation, where you tense and then release different muscle groups, can also help calm your body.

3. Distraction: Bring along activities that engage your mind during the flight. Whether it’s reading a book, watching a movie, or listening to calming music, having something to focus on can divert your attention from anxious thoughts.

4. Talk About It: If flying with a friend or family member, be open about your fears. 

Having someone who understands what you’re going through can provide reassurance and comfort. Even letting the flight attendants know can be helpful, as they can check in on you during the flight.

5. Consider Professional Help: If your anxiety is severe, seeking therapy—particularly Cognitive Behavioral Therapy (CBT)—can be a game-changer. 

CBT is a well-researched method for treating phobias and anxiety by helping you reframe negative thoughts and develop healthier coping mechanisms.

The Role of Support Systems

When dealing with flight anxiety, having a strong support system is invaluable. Whether it’s a travel companion, a therapist, or even a supportive flight crew, knowing that others are there to help can greatly reduce your stress. 

Flight attendants are an excellent first line of support on a plane, and they are trained to assist anxious passengers. 

Don’t hesitate to let them know if you’re feeling overwhelmed—they can provide reassurance and practical help, such as offering water or helping you with breathing exercises.

How to deal with anxiety about flying?

Practice relaxation techniques like deep breathing and visualization. Gradually expose yourself to flying through simulations or short flights to build comfort.

How to get over fear of flying?

  Educate yourself about airplane safety and flight mechanics. Consider professional therapy, such as CBT, to address underlying fears.

How to get over airplane fear?

Focus on the positives of your destination and travel experience. Distract yourself with entertainment or conversations during the flight.

Understanding your specific triggers can help tailor the right coping strategies.

Conclusion

Overcoming flight anxiety is a gradual process that requires patience and practice. 

By understanding what happens if you freak out on a plane and utilizing resources like the Southwest Fear of Flying Program, you can develop effective coping strategies tailored to your specific fears. 

With preparation, relaxation techniques, and a strong support system, you can learn to manage your anxiety and even enjoy the experience of air travel. 

Remember, flight anxiety is common, but with the right tools and mindset, you can conquer your fear and embrace the adventure that awaits.