6 Tips for Reducing Flying Anxiety
Quantity does not impact quality
It is no secret that flying can be stressful. Even despite flying frequency the experience can still be uncomfortable and cause unease. What can improve and hopefully reduce anxiety are small improvements to implement for yourself to take back some feeling of control. Once these tips were implemented flying became bearable and anxiety was significantly reduced.
After years of near panic attacks on airplanes, these tips changed my onboard flying experience. Now I'd like to share what has helped me so you too can sit back, relax, and enjoy the flight.
*Insert mental health disclaimer & that these results are not guaranteed, individual results may vary*
1. Rituals
Consistency is key. Making sure that you have personal little reassurances that everything is going smoothly can ease your mind that is trying to say the opposite is occurring. For example, if possible try booking daytime flights, that way there is a visible horizon. It is comforting seeing the peaceful clouds and that the horizon line is where it should be. If a night flight is necessary try using the moon as a stable anchor point.
Take off and landing are the scariest parts for me especially if there is turbulence. If the take off is a little bumpy try finding solace after around three minutes when the flight attendant announces their introductory announcement. This symbolically tells me that the flight is going according to plan. Additionally, personal affirmations help to calm the mind that everything will be ok.
2. Noise Cancelling Headphones- Identifying your trigger
Identifying the cause of anxiety can lead to a solution. It took so long to realize that personally the worst part about flying was the engine noises. The revving, the buzzing, constantly listening for any irregularity would keep my mind and adrenaline on hyper alert. Using Bose headphones changed everything. Yes they are a mini investment, but they provide a personal oasis from creaking airplane noises to crying babies.
For someone who is sensitive to noises and when there are no ways to avoid them during flights these headphones have become essential. Alternatively, try to figure out what is triggering to you and then test solutions. Once the trigger of the sounds was identified it made it easier to find a solution.
3. Calming Playlist or Podcast
Continuing emphasizing the importance of consistency having a calming playlist reserved only for flying has helped significantly. Here is my personal Spotify playlist that is listened to every flight during take off and landing.
It is little familiar repetitions that have been able to train me to look forward to these specifically reserved airplane songs. Find what works for you and helps you feel calm and stick with it!
After recently discovering audio dramas they also make the flying time fly by. Excuse the pun. It is great that there is a Podcast app included on iPhones and you can offline download so many podcasts for free! The Bright Sessions is a current favorite.
4. Kindle or iPad- BYOEntertainment
Something so simple as proper entertainment can be so crucial. Again if this seems obvious it was something that significantly helped. Realizing Netflix has an offline download feature for the iPad app made pre-boarding downloading exciting. Having an abundance of books to read in one device that didn't weigh down a carry-on was revolutionary. I failed to realize what I was missing out on until I borrowed my boyfriend's Kindle one flight. Game changer!
It is the small pleasures that can enhance the flying experience. If you are not interested in those options or do not have those devices find a way to bring your hobby onboard. Be it knitting, sudoko, magazines, whatever floats your boat! Just remember to create small rewards for yourself to look forward to the journey.
It isn't too fun sitting counting down the remaining flying time, listening to all the engine noises, as previously done...This just encouraged more disdain for flying and became a self fulfilling prophecy which increased the anxiety.
Make something to look forward to while flying to take your mind off of the worry. Sure training the mind with enjoyable hobbies is a simple distraction but it is effective!
5. Pre-Selecting your seat
Is there anything worse when flying to check-in and discover that your upcoming 8 hour flight seat is a middle seat in the back of the plane and there is no escape? Do not leave this up to chance and do yourself the favor. Confidently know and assure yourself that you have a good seat. This is one area not recommended to skimp out on, preferably the airline has free seats to pre-select. Utilize this.
Continuing the theme of rituals find a seat you like and stick with it. There is comfort in, "your seat."
6. Mindset Matters- Coming to Terms and Accepting
Ultimately depending on your situation flying is inevitable. The biggest secret for making it enjoyable is to not dwell on the unpleasantries of the experience, rather create little personal presents that transform how you perceive the flight. From switching thoughts from, OMG that flight is terrible and so turbulent-y- Why not think, Wow I'm going somewhere super fantastic and look at that, I get to do all my favorite activities while getting there! Sure turbulence sucks, and it does happen, but constant paranoia and fearing the worst whilst onboard makes flying 100x's worse.
Traveling is an enjoyable and enriching activity. Do not let the anxiety about the journey be deterring!
