Managing Panic Attacks While Flying

If you experience panic attacks, the thought of flying can be daunting. However, with the right strategies, you can minimize your risk of having an attack and manage it if one does occur.

Before Your Flight:

1. Talk to Your Doctor:

   • If you have a history of panic attacks, talk to your doctor about medications or techniques that can help you manage them.
   • Discuss any concerns you have about flying, such as turbulence or being confined in a small space.

2. Prepare Yourself:

   • Learn as much as you can about flying and the safety procedures involved.
   • Pack a carry-on bag with items that make you feel comfortable, such as a book, magazine, or blanket.
   • Avoid drinking alcohol or caffeine before and during your flight.

3. Practice Relaxation Techniques:

   • Learn and practice relaxation techniques such as deep breathing, yoga, or meditation.
   • These techniques can help you calm your nerves and manage anxiety.

During Your Flight:

1. Check In Early:

   • Arriving at the airport early can help you avoid feeling rushed and stressed.

2. Request a Seat in the Front of the Plane:

   • Studies have shown that passengers sitting in the front of the plane experience less turbulence, which can be a trigger for panic attacks.

3. Notify the Flight Attendants:

   • Let the flight attendants know that you are prone to panic attacks.
   • They can provide you with support and assistance if needed.

4. Use Relaxation Techniques:

   • If you start to feel anxious or panicky, try using relaxation techniques such as deep breathing or yoga.
   • Focus on your breath and try to let go of any negative thoughts.

5. Stay Hydrated:

   • Drinking plenty of water can help to reduce anxiety and keep you calm.

6. Avoid Alcohol and Caffeine:

   • These substances can worsen anxiety and make you more susceptible to panic attacks.

7. Get Up and Move Around:

   • If you feel restless, get up and walk around the cabin.
   • Moving around can help to release tension and reduce anxiety.

8. Seek Support from Fellow Passengers:

   • Talk to your fellow passengers about your fears and concerns.
   • Sharing your feelings can help you to feel less alone and more supported.

9. Think Positive Thoughts:

   • Focus on positive thoughts and remind yourself that you are safe and in control.
   • Visualize yourself arriving at your destination safely and calmly.

After Your Flight:

1. Talk to a Therapist:

   • If you continue to experience panic attacks, talk to a therapist who specializes in anxiety disorders.
   • Therapy can help you to identify the root of your anxiety and develop coping mechanisms.

2. Join a Support Group:

   • There are many support groups available for people who experience panic attacks.
   • Joining a support group can provide you with a safe space to share your experiences and learn from others who are going through the same thing.

3. Take Care of Yourself:

   • Make sure to get enough sleep, eat a healthy diet, and exercise regularly.
   • Taking care of yourself can help to reduce stress and anxiety.

Remember, panic attacks are treatable. With the right strategies and support, you can overcome your fear of flying and enjoy stress-free travel.