I could write a book about all the things that make me anxious. Flight anxiety is unquestionably the most inconvenient one considering I like to travel so much. I’m not afraid of flying, but I’d be lying if it didn’t make me a little jittery. I find that the best indication of whether or not something makes me anxious or uncomfortable in some way is whether or not my OCD spikes. Flying certainly fits the bill.
Since I find so much happiness in travel, I’ve put a lot of thought into how to overcome my anxiety about flying. This infographic outlines five of my most tried-and-true tactics. for dealing with flight anxiety.
How to Get Over Flight Anxiety with Natural Remedies and Supplements
I don’t say that to lessen the impact of flight anxiety and how terrible it can be. You can you truly “get over” flight anxiety? I’m not sure, but I believe there are steps you can take to deal with it.
Don’t Do Research
Many “cures” for flight anxiety revolve around doing your research before departure. Think Google searches like “plane safety features” and “safest airports in the world.” In theory, doing some research and seeing that there’s nothing to worry about. A good theory, certainly, but a strategic mistake that may come back to bite you.
Whenever I’m dealing with my mental health, including my flight anxiety, I look at it through the lens of ERP. The brain is a fickle beast, but I firmly believe that my anxieties are rooted in the fact that my brain is wired to fear them. By applying this approach to flight anxiety and not seeking that reassurance that everything will be ok, I’m slowly rewiring my brain—at least I think I am. So, while this won’t necessarily help conquer flight anxiety in the moment, it’s a long-term play aimed at toppling it for good.
Communicate
If you’ve dealt with any type of anxiety for any period of time, you know its signs. Increased heart rate. Sweating. Withdrawing from conversations. Sweating. These are all signs of anxiety. When these symptoms show up, it can be hard to detach yourself from them and take the necessary steps to calm down.
If you’re on a plane, this can quickly become problematic. So, in light of this possibility, I try to talk to someone about what to look for. Most of the time, this is a friend traveling with me, but it could also be a flight attendant or a friendly face nearby. By having an extra set of eyes on you, you can recognize the flight anxiety early and address it quickly.
Read
Reading never fails to put a damper on my flight anxiety. I’ve talked about this before, but a good book has the unrivaled power to transport me someplace else. Someplace where I’m not anxious about my flight.
Not convinced reading is worth a try? According to a study by the University of Sussex, reading can relax your body by lowering your heart rate and easing the tension in your muscles, ultimately reducing stress by up to 68%.
Meditate
This goes hand in hand with reading, but meditation is another great strategy for dealing with flight anxiety. In particular, guided meditations—you can get them on apps like Headspace as well as YouTube—are simple but effective. And the best thing is that you can easily do multiple guided meditations as needed, helping you guide your brain through long flights. Controlled breathing is another option you should consider.
Did You Know? A study found that meditation may decrease anxiety, especially among people with historically high levels of anxiety..
Limit caffeine
I don’t want to say limit caffeine because I think depriving yourself of something that potentially makes you happy—I’m talking about you, dopamine—may not be the best course of action.
That said, given caffeine’s effect on the central nervous system and its ability to get your brain firing on all cylinders, an alternative, like mushroom coffee, matcha, or anything with L-theanine, may help reduce some of your flight anxiety.
Sleep aids
You can’t be anxious about flying if you’re asleep, right? Right! If all else fails, consider taking a sleeping aid, like melatonin, which your body already produces naturally. Tylenol PM can work, too, which contains the Diphenhydramine, the same antihistamine found in Benadryl.
There are also prescriptions—think Ambien—but that’s for your doctor to decide.
Aromatherapy
Have you ever come home after a long day and turned on an aromatherapy diffuser and just sit in a state of calm while the stress and anxiety slowly drifts away? You can do that on a plane, too. Sort of. While you can’t bring your own diffuser to plugin, there are “roll-on” products that you can apply to your skin and get the same relaxing scents.
CBD
CBD has gained in popularity of late thanks in large part to studies pointing to its potential health benefits.
According to a survey conducted in April 2020, 49% of U.S. adults using cannabidiol stated for anxiety and stress.
In a 2019 study of 72 adults with anxiety (n = 47) or poor sleep (n = 25), anxiety scores decreased within the first month in 79.2% of them and stay lower during the study duration.
Clearly, there seems to be some merit to the fact that CBD can help ease our nerves, including those related to flying.
Note: I’m the further thing from a medical professional, so PLEASE talk to a doctor before taking any supplements, however safe they may seem.
Fighting Flight Anxiety
According to the National Institute of Mental Health, 6.5% of the population is afraid of flying. While that may sound like a small number on the global scale, it actually equals over 20 million people. And rightfully so. But there are relatively simple strategies and tactics anyone can use to ease even the most anxiety-riddled brain.