Disclaimer: Traveling during the COVID-19 pandemic is a touchy subject. We want to be respectful of everyone’s position on the topic, and are by no means trying to convince anyone to travel right now. This article may contain tips and information related to traveling during the pandemic – this is a travel blog after all.
If you are thinking about traveling it is important that you consider the risks to yourself and to others around you.
I didn’t fly until I was 23 (crazy, I know!). The days leading up to that first flight I was literally sick to my stomach with nerves. It didn’t matter how much Nik comforted me on our 2-leg flight to Cancun, I was certain that with each small bump something was wrong (i.e. that bird was going down).
I would like to say after almost 5 years and 50+ flights I am a seasoned flyer, a pro, cool as a cucumber, but that would be a lie. Yes, I am waaaay more comfortable than I was on that first flight, but flight anxiety still creeps in.
If you are an anxious flyer like me don’t get down on yourself – fear/anxiety related to flying is VERY common. And while everyone’s experience is different, below are a few tips I have learned over the years to help ease my flight anxiety.
Research the numbers
Flying is so safe. The statistics speak for themselves. Beyond that, no other transportation industry is as regulated and monitored for safety as commercial airlines. I know that anxiety isn’t always super logical, but the numbers have always seemed to put me at ease if I am getting anxious about a flight.
Keep yourself distracted
Take your mind off the flight and focus on something else. Part of the reason many people get anxious on flights is their minds are going into overdrive thinking through all the details/scenarios that could go wrong. By focusing your thoughts on something unrelated to the flight itself you can help ease those thoughts and help pass the time. My preference is to watch a movie or episodes of a favorite show, but a book or podcast can do the trick too!
Noise Cancelling Headphones
Planes are loud and there are lots of unknown/unfamiliar noises. These are often a trigger for anxious flyers. As an anxious flyer I know it doesn’t matter how many times I read or get told not to worry about those overhead beeps they are just so hard to ignore! Noise cancelling headphones were a game changer for me. Here are the pair I use. They are great because you can toggle between noise cancelling and ambient sound easily – that way you don’t have to remove them completely to hear someone talking to you!
Avoid the alcohol (& caffeine)
It may seem like a glass of wine (or two) might help take the edge off but more than likely it will only make matters worse. Similar with caffeine – if it normally makes you jittery it is best to just avoid it. High altitudes, dry air and lower oxygen can lead to quicker dehydration. Water is your best friend when flying.
Take advantage of what you can control
How early you arrive at the airport, what airline you book with, where you sit on the plane, what time of day you fly- these are all things you have control of for the most part. I am not partial to any particular airline, but I do find I am less anxious if I give myself plenty of time at the airport and if I get to sit in a window seat. A bit of planning can go a long way in easing the stresses of flying.
Get TSA-pre (or Global entry if you are a frequent abroad traveler)
Similar to the above tip – take advantage of what you can control. If the security checkpoint and procedures freak you out opt for an easier security experience by getting TSA-pre or Global Entry . These allow you to skip the standard line and go through less “checks” to get through to the terminal (i.e. you don’t have to take your shoes off!!)
- Apply for TSA pre-check here.
Have a support system
Traveling with a companion isn’t always possible, but when it is, be honest with them about what you are experiencing. Affect labeling is the strategy of labeling your feelings/emotions about something. Overtime it can help reduce the negative feelings and emotional overload associated with that thing. It is only more powerful when you have someone you can acknowledge and work through it with. Nik is a professional flyer. I mean the man can be asleep before we even leave the tarmac. When I am having a particularly stressful day of flying I always feel better when I acknowledge my feelings to him and have him help me process them. Granted, I know he wishes I didn’t poke him freaking out every time the plane goes bump…what a champ.
Breathing Exercises
Breathing exercises can help slow your heart rate and calm you down – get that good oxygen to your brain! There are lots of different types of breathing exercise, but you don’t have to get too fancy for this tip to work. Just be mindful and take deep breaths in and out – this should do the trick. I personally do breathing exercise periodically on every flight, but especially put the practice to use during turbulence. This is when I am most anxious during flying and breathing exercises are what tend to be most effective at calming me down.
Positive Affirmations
I have heard this referred to as the ‘release and replace’ method. Verbalize what your anxiety is and rephrase it in a more positive manner. So instead of ‘I am afraid the plane is going to crash’ try something like ‘It is okay to be afraid of flying, but this plane is safe and I will be fine.’ Don’t be your own worst enemy and build on the negativity of your anxiety – you are not defined by it!
The brave man is not he who does not feel afraid, but he who conquers that fear.
Nelson Mandela
Each time it gets a little easier but I will admit there are still some uncomfortable flights. The important part is that you figure out what works best for you at easing the anxiety. And keep flying! Pushing yourself to do uncomfortable things is admirable.
