Q: I have a family member who lives in the Lower 48 whom I do not see often because she suffers from anxiety when flying. The last time she traveled was a few years ago and I’ve told her that today’s flights have onboard Wi-Fi so she could be absorbed in social media, email, streaming videos, etc. She said that may be enough to distract her from anxiety.
Do all flights offer this service? Are there other new services that may help her get through a three to four hour flight? She’s tried using knockout pills (I don’t know which ones), but doesn’t like how they make her feel, and says their effects linger for days.
A: It's commendable that you are seeking ways to support your family member. In the U.S., approximately 19.1% of adults experience an anxiety disorder annually, with 31.1% encountering one at some point in their lives. Common types include generalized anxiety, panic disorders, social or separation anxiety, and phobias. Anxiety is a response to stress or perceived threat. It's a feeling of fear, worry or unease, typically about something with an undefined outcome.
To alleviate anxiety while flying, consider these strategies: Practice deep breathing exercises, engage in distractions like reading or watching movies, utilize relaxation techniques such as guided imagery or meditation, seek education about airplane operations for reassurance, select a preferred seat, communicate with a flight attendant if feeling anxious, and consult a medical professional about potential medication options if necessary.
These solutions and resources can contribute to a more positive travel experience.
Relaxation techniques
Do deep breathing exercises by inhaling for four seconds, holding your breath for six seconds, and exhaling for four seconds.
Progressive muscle relaxation is tensing, then relaxing your body. Start with your face, then neck, shoulders, forearms, stomach, legs, and feet. Repeat several times as necessary.
Guided imagery is a relaxation technique visualizing yourself in a positive peaceful setting by using all of the senses to feel calm and at ease.
Mindfulness practices such as meditation put the focus on breathing and body sensations.
There are several mobile apps available, like Calm or Headspace, that provide guided meditations specifically designed for flying.
Distraction techniques
Listen to music or an audio book. Read a book or magazine. Download apps and play games on your phone. Not all flights offer Wi-Fi, but many airlines provide this service, especially on domestic routes. Major airlines like Delta, American Airlines, Alaska and Southwest typically have Wi-Fi available, but it’s always a good idea to check the specific airline website for details about a particular flight. Besides Wi-Fi, many airlines offer in-flight entertainment systems with movies, TV shows and music. This can provide a great distraction during the flight. Encourage your relative to check if the airline offers this service.
Information and education
Learn about aircraft safety and mechanics. Watch videos explaining how planes fly. Research statistics on flight safety.
Fear of Flying Program: https://tinyurl.com/t5ftetww.
Seat selection
Choose a seat over the wings or the front section for a smoother ride. These areas are closer to the plane's center of gravity and experience less movement and swing compared to the rear of the aircraft during turbulence. Or opt for a window seat to look out and focus on the horizon.
Pre-flight preparation
Plan the trip in detail. Arrive at the airport early to avoid stress. Consider talking to a flight attendant about potential anxiety symptoms.
Comfort items
Bringing along familiar items can also make a difference. Noise-canceling headphones, a travel pillow, neck support, or a favorite blanket can create a more soothing atmosphere during the flight. A water bottle, wearing comfortable clothing and shoes can also aid in lessening anxiety onboard.
Professional help
Consult a therapist specializing in anxiety disorders. Explore fear of flying therapy programs or coping strategies. Discuss medication options with a medical provider. Some people find success with anti-anxiety medications that are less sedating, or ask about herbal supplements such as kava, passionflower, valerian, camomile, lemon balm, or magnesium (only take after consulting with a health professional).
Gradual exposure
If possible, consider shorter flights first to gradually build confidence. This step-by-step approach can help someone get used to flying again.
May these suggestions lead to blue skies and future smooth travels. Final thoughts for your family member:
“Your anxiety doesn't define you, and it doesn't change how much I care about you."
Karen Casanovas, PCC, CPCC, CLIPP is a health and wellness professional coach practicing in Anchorage. If you have questions write to her at info@karencasanovas.com.
