The Creative Ways People Deal With Flight Anxiety

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The Creative Ways People Deal With Flight Anxiety

Xanax. Drinking. Xanax and drinking. Edibles. Holding hands with strangers. Watching air disaster footage. These are some of the ways you told us you manage a fear of flying when we asked on Instagram.

With summer travel season in full swing — and with up to 40% of Americans afraid of flying — many are having to confront their phobia. Knowing that air travel is statistically safer than driving doesn’t help, nor do recent Boeing headlines and terrifying viral videos. Fortunately, the right anxiety management techniques actually can help. Emphasis on the right techniques.

The dos and don'ts of handling flight anxiety

Do:

• Your research. “We often forget about how safe the flying industry has become,” says Chris Scuderi, DO, whose specialties include mental health issues. Learn about the likelihood of a crash, what turbulence really means, and the prep that happens before takeoff.  

• Identify your fear(s). Is it claustrophobia, lack of control, fear of heights, or something else? Knowing makes it easier to work through, says Scuderi.

• Exercise preflight. It’ll release feel-good chemicals like endorphins, which may help combat anxiety.

• Tell a flight attendant how you feel and that you may need their help. They’re often trained to help nervous passengers, and will likely check on you throughout the flight. 

• Practice grounding and breathing techniques to calm your nervous system. 

• Try crossword puzzles. They help activate the “thinking part” of your brain and can distract you from your anxiety. 

• Distract yourself with a good book or a show. (Maybe skip the air disasters, but that’s just us.) 

• Ask your doctor about treatment. Antianxiety meds, over-the-counter remedies, cognitive behavioral therapy, or exposure therapy are a few short- and long-term strategies your doc can point you to. 

Don’t:

• Skimp on sleep the night(s) before. Sleep deprivation makes anxiety worse.

• Be late to the airport. Rushing will put you in fight-or-flight mode before you take off, says Scuderi. 

• Resist your feelings. Label them as they happen, which can take away some of their power. 

• Self-medicate. Alcohol, edibles, or sleep aids may help dull your anxiety in the moment, but they do little for overcoming the fear long-term. Plus some could “heighten your panic,” says Scuderi, or trigger an unpleasant reaction.

Your move

You may not overcome your phobia overnight or in one flight. How long it takes to dissipate it may depend on your exact fears, how often you fly, or your access to different therapies. In the meantime, keep our free checklist handy for your next flight.

Last week, we asked you to vote on a question to answer. The winner was:

What should you do if you get stuck in a rip current at the beach?

FEATURED EXPERT:

Rachel Griffiths, DrPH

Director of research and education at Aquatic Safety Research Group

“Take a deep breath and relax. The danger comes when people panic, which can be scary when you see the shore getting farther and farther away.

“Rip currents are often short, so a person could relax, use deep breathing and relaxation breathing and ride it out. A swimmer could [also] swim parallel to shore. Relaxation and not fighting against the current are important.”

🆘 Here’s what to do if you’re with or see someone in a rip current.

Chest pain. Dizziness. Difficulty breathing. Rapid heartbeat. These are all potential symptoms of aortic stenosis (AS) — the most common type of heart valve disease — which occurs when the aortic valve doesn’t open properly, putting pressure on the heart. 

Although women make up half of the population burdened with AS, they’re more likely to be misdiagnosed thanks to underrepresentation in clinical trials, differences in how the disease presents in women, and dismissal of symptoms. Conditions like high blood pressure, high cholesterol, and obesity further increase the risk of AS. Learn more about AS and the available treatment options, and encourage the women in your life to do the same.

Name: Casey Johnston, writer

Why we follow: Johnston is the gym buddy we all wish we had — her newsletter, She’s a Beast, is known for busting workout myths and fitness fads. Ever wonder how much protein you actually need or worry about bulking up? Johnston sets the record straight, while reminding us that feeling stronger is more empowering than getting “hot.”

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