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Flying can be stressful, especially if you struggle with anxiety. But with the right preparation, you can make your journey more comfortable and enjoyable. We’re sharing practical tips—from packing calming essentials to keeping your mind engaged—so you can feel more at ease and in control during your flight.
With unsettling news stories filling our feeds daily, it’s no surprise that many people feel a heightened sense of anxiety—especially when it comes to flying. If you need to travel but find yourself dreading the journey, there are ways to ease your nerves and make the experience more manageable.
Flight anxiety isn’t just about a fear of flying itself—it can stem from:
Choose an aisle seat if you feel claustrophobic, pack comfort items (like noise-canceling headphones or a weighted blanket), and plan ahead for security lines and boarding.
Doomscrolling before your flight? Not helpful. Set boundaries with your news intake to avoid unnecessary stress before you even reach the airport.
Try the 4-7-8 method (inhale for 4seconds, hold for 7, exhale for 8) or the 5-4-3-2-1 technique (identify 5 things you see, 4 things you hear, 3 things you touch, 2 things you smell, and 1 thing you taste) to stay present.
Load up on calming music, a good book, or even a simple puzzle app to keep your mind engaged in something other than anxious thoughts. Before your flight, be sure to download your favorite show or the latest movie—airplane WiFi can be unreliable (or nonexistent), so having entertainment ready to go ensures you can relax and enjoy something you’ve been looking forward to.
Supplements like magnesium or L-theanine may promote relaxation. If anxiety is severe, speak with a member of your medical team about other options.
Instead of focusing on what could go wrong, remind yourself of the thousands of safe flights happening every single day. The odds are overwhelmingly in your favor.
If flight anxiety is making travel difficult for you, our team is happy to discuss personalized strategies with our patients, whether that means lifestyle adjustments, supplements, or other medical support. Reach out to us anytime!
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