flight anxiety toolkit
I’m flying for the first time ever next week—and flying internationally at that—and I’m kind of shitting a brick about it. I have an anxious disposition, and I’ve not historically done great with heights or being in confined spaces. So this should be fun!
So, in anticipation of this big trip, I am doing everything in my control to make this flight as low-stress as possible. Here are some things I’m doing to prepare that I think may be beneficial to other anxious or first-time flyers.
my flight anxiety toolkit:
Travel with an experienced flyer - My girlfriend, thank god, is a pro at navigating the airport. She’s flown out of the country at least once a year since she was child, and she is going to corral my ass through the airport. She’s no stranger to crowded security lines, flight delays, and turbulence. She will be my grounding presence throughout this new, overwhelming experience, and for that I am immensely grateful.
Mask up - Planes are full of recycled air, making them a prime opportunity for viruses to transport themselves into your body. My girlfriend and I will be donning our KN95 masks, because I had long covid and it was in the Top 3 Worst Experiences of My Fucking Life and I don’t want to go through that again.
Educate yourself - I highly recommend researching tips for first-time flyers and talking to friends who have flown before. There are so many things about flying that I never would have considered otherwise, like how your ears might pop/hurt due to the pressure, or that the altitude tends to dehydrate you. Also, educate yourself on how planes work! They really are one of the safest methods for travel, as scary as they may seem. A coworker recommended a couple episodes of Stuff You Should Know about the history of air travel and how air traffic control works, and I found them to be greatly reassuring.
Seat placement - We are strategically placing me in the aisle seat so that I won’t be able to see out the window and remember how high up I am.
Being as comfortable as possible - Sweatpants all the way. The last thing I need when I’m feeling anxious is a restrictive waistband.
Noise-cancelling headphones - I hear these help with the ear-popping, but I also need to block out the sounds of other people. Part of my flight anxiety is a fear of vomiting, and while I thankfully don’t get motion sickness, I really need to Not Hear if someone else is upchucking. I decided to splurge a little and buy a pair of refurbished Bose headphones. Apparently these Soundcore headphones are also good quality for a relatively cheaper option.
Distractions - I will definitely need something to focus on to keep my mind from spiraling. I’m downloading all my comfort shows, movies, podcasts, and audiobooks to hopefully forget the fact that I’m 30,000 feet in the air.
Therapy - Thank god, I have the most incredible therapist in the world, and our sessions leading up to this flight have been all about using a mixture of cognitive behavioral therapy and acceptance and commitment therapy to prepare me for this flight.
Grounding techniques - My therapist has also taught me several incredible grounding techniques to bring me back down to earth (Oh, how I would love to just stay on the earth…) during peaks of anxiety. The most effective one for me is progressive muscle relaxation, which involves tensing and releasing your muscles, moving either up or down the body. You can find guided videos/podcasts on YouTube and Spotify. I’m also a fan of box breathing, where you breath in through your nose for four seconds, hold it for four, release it for four, and then pause for four seconds before your next breath. It does a great job of stabilizing my heart rate and slowing my breathing when I start to panic.
Drugs - If all else fails, there’s prescription medication. After twelve years of dealing with anxiety and panic attacks, I’ve finally started taking SSRIs. They’re not a cure-all, but holy shit they are life-changing. Although my overthinking and anxious thoughts still pop up, they’ve greatly decreased both in frequency and intensity. Hopefully my SSRIs will be enough to keep me chill on the plane, but I also confirmed with my doctor that I can take hydroxyzine with them. I am fully prepared to sedate myself if that’s what it takes to get to this goddamn beach.
Here’s to hoping that I can not only survive this plane ride, but also get some enjoyment out of it! Maybe even be brave enough to look out the window!
You can find more of me on Instagram, Pinterest, Spotify, and Goodreads. Please consider supporting my work by becoming a paid subscriber, or leaving a tip. <3
i love you! you’re so brave!!