Flight anxiety is more common than you may realize. These tips are meant to help you feel more empowered on your next flight.
If this is something you struggle with, you may feel like you’re the only person on the plane that’s anxious. This, in turn, can make you feel even more anxious or isolated. But, you’re not alone!
These tips to manage your flight anxiety are curated from personal experience as well as input from friends and family about techniques that work for them.
This post is all about hacks to manage flight anxiety.
1. pack a variety of snacks
My Mom always stressed the importance of having snacks on a plane regardless of flight anxiety.
Whether your flight is unexpectedly delayed, you get stuck sitting on the tarmac for a while, or you suddenly feel lightheaded or dizzy from low blood sugar its always a great idea to have snacks.
Packing a variety of snacks such as granola bars, nuts, fresh fruit, string cheese, chips, dried fruit and more will help calm your anxieties regarding food and blood sugar.
2. sour/spicy/minty
These three taste sensations can distract you when having a panic attack or feeling like anxiety is creeping up on you.
Strong minty candies, spicy chips, ginger candies and sour candies, can help distract your brain from panicking or becoming anxious. It’s a great idea to carry more than one type of distraction snack to help in a moment of anxiety.
Ginger candies are especially great as they can also help soothe a nauseous stomach. The sweet and spicy candy can distract your anxiety while also settling your stomach.
3. cold water and/or ice
Distracting your brain from an anxiety cycle or a panic attacks can be difficult.
Similar to the sour/spicy/minty technique above, having ice or a cold water bottle can help tremendously. You can hold the bottle, put it against your wrists, forehead, chest, or back of neck to help calm your senses.
Airports offer a selection of water bottles to purchase, but you can always pack your own and fill it up once you’re through security. Knowing that you can drink cold water or simply holding the bottle can calm your nerves and reduce your flight anxiety.
Holding ice cubes and feeling them melt can also be helpful when trying to divert your mind. You can always ask a flight attendant for a cup of ice, or wait until the beverage service if you want to be more discreet.
4. carry a fanny pack or crossbody bag with your essentials
Yes, fanny packs are making a comeback! The new trendy style of wearing them crossbody has helped to spike their popularity. The versatility and convenience is truly unmatched. By carrying a fanny pack, or something similar, you’ll have access to everything you may need during a moment of anxiety or panic.
It can be calming enough to know all of your essentials close by. You won’t have to worry about rummaging through your carry-on bag during an anxiety or panic attack.
Try stashing a snack, a sour/spicy/minty treat, your passport, ID or boarding pass, a mini handheld fan and any medications you may need.
5. comfort is key
For some, sensory changes can cause flight anxiety or panic symptoms in certain situations.
Clothing: Wear comfortable clothing with many layers. Feeling too hot or too cold can cause individuals to panic. Personally, depending on the destination I like to wear a tank top or t-shirt and a sweatshirt. If it’s a cooler climate I wear a t-shirt and a heavier sweatshirt and potentially a jacket. I also like to have a scarf with me to double as a pillow or blanket if needed.
Fans: Packing a handheld mini fan can also help when you’re feeling hot and anxious waiting on the tarmac or during the flight.
Essential Oils: Another way to comfort your senses is by packing a mini essential oil. Putting a few dabs behind your ears, on your pulse points, or just smelling it out of the bottle can help soothe, as well as distract your brain. Smells like peppermint, lavender, sandalwood and chamomile are my personal favorites – but find what works best for you!
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