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Air travel can be a significant source of pre-trip anxiety for sure tourists. Even though flying is frequently hailed as the safest mode of transportation, it can be challenging to think positively when your stress levels are at an all-time high. Nearly 40% of individuals worldwide, according to estimates from ABC Health & Wellbeing, have some level of dread toward flying, with just a tiny percentage of the population experiencing a severe phobia.

No of how you feel about flying, it can be helpful to learn some of the typical methods anxious travelers employ to relax before and throughout a lengthy flight. This knowledge can support relatives and friends who might not be as enthusiastic about flying as you are, or it might help you control your anxiety during a particularly tense trip. Everyone has a different threshold for flight anxiety, so if you’re experiencing full-blown panic, it could be a good idea to consult a mental health expert before your journey.

How does nervousness about flying feel?

Although every anxious traveler has a unique physiological reaction to flying, many say they feel queasy or have a panic attack just before taking off or while in the air, according to the Anxiety and Depression Association of America. Interestingly, some persons with a severe fear of flying may also suffer from other phobias, such as claustrophobia or agoraphobia, which exacerbate their anxiety. Many anxious travelers are aware that flying is a reasonably safe kind of transportation, but they struggle to control their active imaginations. Preoccupying your mind and avoiding thinking about worst-case scenarios are two of the most excellent strategies to deal with pre-flight jitters because doing so will make you feel more anxious. What other coping mechanisms can you use to overcome your fear of flying?

Five practical suggestions for staying calm on lengthy trips

First, it’s crucial to understand that fear of flying is typically triggered by specific triggers, such as terrifying thoughts, uncomfortable physiological sensations, or unpleasant memories. These feelings, in turn, may heighten their anxiety and raise their vulnerability to panic episodes, creating a negative feedback cycle. Use one or more of the following relaxing techniques if you’re anxious about an upcoming flight:

Face fear head-on with knowledge

Your anxiousness is simply fooling your body into believing it is in immediate danger when it comes to a fear of flying. Your anxiety during takeoff or when turbulence strikes can be reduced by becoming more knowledgeable about how airplanes operate. You’ll experience less mid-flight uncertainty the more you understand about flying. To learn more about the rarity of aviation accidents, it may be helpful to look at the National Transportation Safety Board’s website.

Exercises for breathing:

Traveling can be challenging for many people with flight anxiety, which is frequently due to accidental panting or breath holding. Your brain receives messages from these breathing problems that could set off your fight-or-flight reaction and heighten anxiety and fearful feelings. Fortunately, the National Health Service has written a thorough handbook on deep breathing exercises that might assist you in controlling your stress.

Bring your attention back to:

It can be challenging to keep your mind occupied on a lengthy journey, but concentrating on a single task can significantly improve your mood. Flyers who are anxious should make the most of the onboard entertainment, read a book, or listen to music using noise-canceling headphones to help block out the surrounding noise. You can reduce your anxiety for at least some of your flight with a tiny diversion.

Start up a dialogue:

Talking with the passengers in your vicinity is a terrific technique to lower your stress levels, whether flying with friends, family, or alone. Introduce yourself to the flight attendants and express your worries if you have specific anxiety about airplane safety. Most airline staff members are happy to discuss your concerns with you and have a lot of experience assuring passengers that they are in good hands.

Get plenty of water:

When controlling your flight anxiety, you might be tempted to relax with a cocktail or a cup of coffee. But if you’re not careful, these beverage options can make you feel even more anxious and cause you to become dehydrated. Remember that airplane cabins often have deficient humidity levels, which, according to the Cleveland Clinic, can quickly dry up your throat, nose, and skin. To stay hydrated and at ease until their aircraft lands, anxious travelers should drink lots of water before and during their flights.