Flying is a common stressor - especially among first time flyers. Even knowing that statistics show that air travel is among the safest modes of transportation, some individuals still may feel excessive stress while flying. As a spouse of a pilot I still find myself jittery before takeoff or imagining the worst case scenario when we hit turbulence. With recent incidents in the aviation industry, travel anxiety has become much more common. There are ways to ease this stress and make flying more comfortable.
Be prepared for security
Knowing what to expect when flying is one of the most effective ways to reduce anxiety. One of the most stressful parts, especially for new flyers, is often going through security. It can be chaotic and confusing if you have never gone through the process before. If you are uncertain if an item is allowed, you can find a complete list of prohibited items and liquid limits on the TSA website (tsa.gov). Be sure to check that everything you bring is allowed to reduce the chance of your bag getting pulled for inspection. Wear comfortable shoes that are easy to remove and avoid wearing an excessive amount of jewelry. Even if you follow all guidelines, it is possible that scanners will get a false hit or mistake an item for something else. When this happens, the most important thing to remember is to stay calm and listen to TSA instructions. TSA agents may take a look in your bag or perform a pat down. You will be informed if there are any unauthorized items in your possession and the agent will discuss options with you at that point.
Avoid aviation news
While it may be tempting, avoid looking at aviation related news prior to your flight. Nothing increases anxiety more than fixating on the worst case scenario. It is good to be informed but our brains tend to focus on negative news, especially when it is related to us in some way. Taking a break from social media or the news can be a major help to those dealing with anxiety. If you need updates on flight status, check the company’s app or website or see the flight schedule at the airport.
Make yourself comfortable
Having little comforts while traveling can help reduce anxiety and help you relax. Opt to wear comfortable clothes when you travel, such as sweatpants or leggings. If you get cold on planes like me, bring along a sweater or a small throw blanket in a carry-on bag. Some people also prefer to pack travel pillows or other conveniences which can be found at airport shops. Little comforts like this can help facilitate relaxation and reduce stress during the flight.
Have a distraction
Turning your attention to something other than the flight can help reduce anxiety and pass the time. Many planes now have in-flight entertainment monitors which can bring a welcome distraction. However, not all flights have these. I usually bring a book to read just in case. You can also connect to in-flight wifi or download games, music, or videos on your phone or tablet prior to take-off. Small crafts like knitting or embroidery can also be a good distraction - just make sure to check TSA policies on packing sewing needles and small scissors.
Consider medical intervention
If you travel frequently and still have anxiety, or have travel anxiety to the point it is negatively impacting your life, talk to a medical professional. They may either give you a referral to a mental health professional who can help you create a personalized plan or prescribe anti-anxiety medication. Some medications can be used short-term or in the case of a panic attack, making them suitable for specific phobias like travel anxiety. Mental health professionals can also teach you various relaxation techniques that can be used in times of stress and help you find what interventions work for you.
The next time you find yourself worrying about an upcoming trip, consider these tips and create an action plan for yourself. More resources for those in need of mental health support can be found under the Mental Health tab at the top of this page.
Thank you for reading, sharing, and supporting the work of the Pilot Mental Health Campaign.
Contributed by Lorraine Woiak