Table of ContentsView AllTable of ContentsHave Medication on HandVisualize a Smooth FightFind Healthy DistractionsPractice Relaxation TechniquesTake a Fearless Flying ClassSeek SupportThink Realistic Thoughts

Table of ContentsView All

View All

Table of Contents

Have Medication on Hand

Visualize a Smooth Fight

Find Healthy Distractions

Practice Relaxation Techniques

Take a Fearless Flying Class

Seek Support

Think Realistic Thoughts

Close

This article discusses some strategies formanaging panic attacks on a plane, including:

If you want to try amedication for panic attacks, see your doctor well in advance of your flight.Many physicians are booked in advance and may not be able to see you on short notice. Additionally, your doctor may want you to try a medication before a flight to determine how you react to it, so it is better to allow plenty of time.

Anti-anxiety medications can provide you with quick relief from panic attack symptoms, providing you with a tranquilizing effect that can minimize the physical and mental associations of feeling fearful while flying.

Your doctor may prescribe an anti-anxiety medication such as:

These belong to a class of medications known asbenzodiazepines. Because they can be habit-forming, they are usually only prescribed as a short-term anxiety solution.

It may seem obvious, but you will want to make sure that your medication is with you in your carry-on instead of in your checked luggage.

Be certain that your prescription is up to date, including your name, prescribing doctor, and prescription number. If you only use this medication occasionally, be certain that it is not expired, and that you have the appropriate amount for your round trip.

During the weeks leading up to your flight, usevisualizationto envision a smooth flight. Put aside some time each day to work on this strategy:

When you are ready to come out of your visualization, remind yourself how calm you feel, and then slowly open your eyes.

If you practice regularly before your next flight, you may feel less anxious once on board.

Simple movements can help you release tension that has built up in your body due to feelings of anxiety.When permitted, try getting up every so often to do a few stretches. You can even get up and walk the aisle a few times to allow your body to stretch.

Many nervous flyers find that the loud noises of the plane trigger anxious thoughts. You may find it helpful to bring along earplugs to reduce these sounds. You can also bring headphones and listen to your favorite music or a relaxation guide to help you feel calmer.

Distraction Techniques for Panic Disorder

Practice other relaxation techniques in advance as well. These strategies may help you let go of anxiety and remain more tranquil throughout your next flight. Exercises that you can practice beforehand includedeep breathing, progressive muscle relaxation (PMR), andmeditation.

Breath control can be particularly effective for managing feelings of fear and anxiety quickly. Research suggests that breathing techniques can help induce a relaxation response within a few minutes.

Specific breathing strategiesyou should learn and practice regularly include box breathing, belly breathing, and 4-7-8 breathing.

Frequent fliers or those seeking long-term assistance for their fear of flying may want to consider taking a class or online course that addresses this issue. These classes help in skill development along withcognitive-behavioral interventionsthat assist in changing fearful thoughts and behaviors.

Such classes are available through a number of airlines, including:

If an in-person course is not available in your area, there are also online courses available that can help. Similarly, you may consider therapy with a specialist who can assist you in managing this fear.

Seek Support on the Plane

Let your fellow travelers know that you feel nervous about flying. Sometimes just opening up about your fears can calm your nerves and make you feel less worried about how others will react if you do have a panic attack.

Research also suggests that having social-support figures can play a role in minimizing or preventing the formation of fear associations.

You may also want to let flight attendants know about your concerns. Pilots and flight attendants understand that many people fear flying and often strive to provide a great experience.

People who have panic attacks are often susceptible to faulty or negative thinking that can contribute to symptoms and fears.Even if you feel fearful, try to remind yourself that thousands of flights are traveling safely. Reassure yourself that you too will make it to your destination safely.

Tell yourself that if a panic attack does occur, you will be able to manage it. Also remind yourself that the physical sensations you experience only signify that you feel anxious, but are not an indication that you are in any actual danger.

A Word From Verywell

The best way to deal with panic attacks on your next flight is to come prepared with a plan. Taking steps early on and planning ahead of time will help you have a better experience on your next flight. With some work and preparation, you will be able to manage your panic attacks while flying.

The Best Online Therapy for Anxiety, Tried and Tested

9 Sources

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Garakani A, Murrough JW, Freire RC, et al.Pharmacotherapy of anxiety disorders: current and emerging treatment options.Front Psychiatry. 2020;11. doi:10.3389/fpsyt.2020.595584

National Institute of Mental Health.Panic disorder: When fear overwhelms.

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