The Ultimate Anxious Flyer’s Toolkit: Techniques for Every Stage of Travel

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Flying makes any travel dream possible. You might also become anxious when thinking about jetting up above the clouds. If you want to feel calmer throughout your airport experiences, use some practical strategies to moderate your mental health.

Minimize Travel Planning Anxiety 

You’re not alone if you feel nervous about the concept of flying. An intense fear of flying affects up to 40% of the population in industrialized countries. Whether you feel scared about booking a flight or generally anxious when you arrive at the airport, you don’t have to live with heightened anxiety during every vacation.

Start planning your flights differently to feel more in control of your mind. Create a detailed itinerary with backup plans in case restaurants are too busy or museums close. Look at pictures of your hotel so you know what you’ll experience throughout your vacation. Knowing what to expect can take the edge off the anxiety that builds before a trip.

You could also create a packing list that includes everything that makes you feel safe, even small belongings like a lucky object. Outlining exactly what you need will reduce the chance of leaving anything essential at home. You may already feel better knowing that if your stress spikes, your favorite soothing resources will be within reach.

Navigate the Many Stages of Airport Stress 

An itinerary may help with general traveling anxiety, but some stress only builds when you’re at the airport. Make any terminal a zen environment with anxiety-calming tips.

Arrive as Early as Possible

Plenty of people feel stressed about getting to the airport on time. Although you can’t control traffic on the day you leave, you can always leave home early in case of an emergency. If there’s a car accident or a long line at the ticketing area, you won’t feel on edge about missing your flight. Giving yourself an extra half hour will also help you find your gate without rushing, which keeps your heart rate low so you’re physically at ease while boarding.

Bring Supplies to Curate Your Environment

Everyone defines travel comforts differently. While another person might nap through an entire flight to avoid feeling anxious while looking out of their window, you may not be able to sleep. Bring whatever you can to curate your environment and make it as stress-free as the Transportation Security Administration (TSA) will allow.

A carry-on bag can carry around seven to eight outfits, but you might not have much room left after packing for a weekend getaway. See if your airline allows passengers to have two carry-on bags to solve that problem.

Don’t forget about trying noise-canceling headphones. Effective headphones or earbuds will block out airport sounds and any scary noises outside of your plane. If you spend your flights listening to calming music or lighthearted podcasts, you may have much more enjoyable experiences.

Pack Snacks and a Water Bottle

Food and water are essential when you’re in an airport. Bringing them from home may ease your anxiety in more ways than one. Airport restaurants and coffee shops can be expensive for travelers on a budget. You’ll feel less stressed with food in your carry-on bag because you aren’t spending extra money before leaving your hometown.

Your snack selections can also specifically help your anxiety. Plant-based foods regulate your gut microbiome, which could ease your anxiety if you have enough healthy microorganisms digesting your food. Look for packaged foods with vegan ingredients to regulate your mental health with science-backed snacks.

Although you can’t bring a full water bottle through TSA checkpoints, pack an empty one and refill it when you pass through security. Staying hydrated will make your body feel more comfortable and help you avoid potentially triggering drinks. If you’re nervous and drink a caffeinated beverage too quickly, you may feel jittery and extra anxious when it’s time to board your plane. Instead, bring soothing herbal teabags and request hot water after reaching cruising altitude.

Handle Airplane Anxiety Like a Pro 

Make your next flight enjoyable from beginning to end by trying different in-flight strategies. You could become a fearless flyer if you try something new.

Engage Your Senses

Reflecting on your five senses when you feel stressed is more powerful than you might think. Taking a deep breath shifts your mind, helping it operate from your prefrontal cortex rather than your fight-or-flight amygdala. You’ll tell your brain that everything’s OK by taking slow breaths that expand and contract your abdomen.

Grounding techniques that engage other senses might help, as well. Touch your seat belt and ask yourself what texture it has. Sip your beverage while focusing on the flavor it leaves across your tongue. Seemingly small actions pull your mind from swirling, anxious thoughts by activating how you interact with your environment.

Use Your Favorite Distractions

Consider what you love doing in your free time. Download your favorite movies or TV shows to distract you on the plane. You might bring your latest novel or a creative hobby like knitting. Anything that engages your mind and makes you feel happier will be helpful on a plane.

If your carry-on activity doesn’t help during turbulence, you can also call a flight attendant over. They’ll talk you through what the turbulence was and why it didn’t concern the pilots. Hearing the logistics of your bumpy flight might make you feel better more effectively than trying to ignore your anxiety.

Stretch When You Need It

Unless your seat belt light is on, you’re allowed to walk around the plane after it reaches cruising altitude. Try stretching when you need to ease your mind. Extending your muscles is another way to make your prefrontal cortex feel more positive emotions, which can be surprisingly easy to do inside an airplane.

Walking to the bathroom and back gently stretches your legs. You can also ease physical tension in your seat. Turn your body side to side and roll your head in a slow circle to alleviate the muscle tightness that’s potentially fueling your unease.

Post-Flight Calming Strategies 

You may have lingering airplane anxiety even after getting to your hotel. Give yourself some grace to decompress once your vacation begins. Adjust to your new surroundings by looking out of your hotel window or walking around the nearest downtown area.

Don’t feel pressured to arrive at any specific place on the schedule. Prioritizing your mental health by taking it slow could help you unwind, rest and feel prepared to enjoy the rest of your trip.

Become a Less Anxious Flyer This Year

Anxiety doesn’t have to affect every vacation that involves an airplane. Use new strategies this year to feel more at ease in airports. Whether you’re waiting in a security line or cruising above the clouds, you’ll have much better experiences if you try relaxation tips and discover what works best for you.