AIRPLANE ANXIETY: TECHNIQUES FOR MENTAL WELLNESS
For many people, taking a flight may be an exciting experience since it offers the possibility of adventure, new places to see, and thrilling travels. However, some people may feel uneasy and uncomfortable when boarding an aircraft. Travel excitement can be diminished by airplane anxiety, a typical problem that can be brought on by claustrophobia, a fear of heights, or the unknown. Thankfully, there are many methods and approaches that can be used to minimize travel anxiety, supporting mental health and guaranteeing a more comfortable and stress-free flight.
Education and Preparation
Being knowledgeable is a great way to fight anxiety. Flight anxieties can be reduced by understanding how airplanes operate, the safety precautions in place, and the statistical safety of flying. Learn the phases and techniques used frequently in air travel. Gaining an understanding of the flight mechanics and phrases can help make sense of the experience and reassure oneself that airplanes have been designed with safety in mind.
Deep Breathing and Relaxation Techniques
Deep breathing exercises and relaxation techniques can be quite helpful in reducing anxiety. These techniques activate the parasympathetic nervous system and set off the body’s relaxation response. It encourages a mood of safety and relaxation by lowering blood pressure, heart rate, and muscle tension. There are many different breathing techniques that you can perform while seated on the airplane that can help achieve the “relaxation response”.
Try diaphragmatic breathing: While seated, place one hand on your abdomen and the other on your chest. Inhale deeply though your nose, allowing your abdomen to expand, filling your lungs with air. Slowly exhale through your mouth, feeling your abdomen lower.
Distraction and Entertainment
During the flight, keeping your mind busy can help remove your focus from nervous thoughts. To keep your mind active and kill time, pack puzzles, movies, music, or books. Downloading apps for mindfulness or relaxation to your tablet or smartphone can offer more support. Talking with other travelers or flight attendants can also offer a pleasant diversion and a feeling of community.
Apps that can help offer a sense of relaxation and practice meditation and mindfulness are the Calm app, Breath2relax, and Open.
Mental-Behavioral Techniques
Focusing on the here and now without passing judgement is the goal of mindfulness meditation. It helps in the development of mental, emotional, and physical awareness in people. While sitting on an airplane, or in the airport close your eyes, and concentrate on your breathing to practice mindfulness meditation. As you take a breath pay attention to how it feels, let all your thoughts come and go. When you experience travel anxiety, mindfulness meditation can help you stay grounded and manage your emotions.
Another behavioral technique is practicing affirmations. Affirmations that are encouraging and empowering are used in positive self-talk to dispel doubts and boost self-esteem. Before, during, or after a flight: repeat positive statements like “I am safe and capable, or I can handle any challenges.” Select affirmations that represent the traits you wish to have at the airport or during the flight, and that speak to you personally. To strengthen a positive outlook, repeat these words out loud or silently.
Healthy Lifestyle
By practicing these techniques, you are not just getting a fix for travel anxiety but a healthier lifestyle. By integrating exercise and balanced nutrients to breathing techniques and meditation, you will be fully prepared to navigate life’s challenges for the long haul. To learn more about how to create a healthier lifestyle read more on our Wellness Journal.
Frequent exercise releases endorphins, the body’s natural stress relievers, which enhance body strength and well-being. Exercise and relaxation techniques are useful tools for managing stress because they ease anxiety, depression, and tension. People who regularly participate in these activities become more resilient to stressors and acquire coping skills for overcoming obstacles. In addition to exercising, a diet rich in fruits, vegetables, whole grains, lean meats, and healthy fats provides the necessary nutrients for a strong brain. Anxiety and stress tolerance are increased when brain function, energy levels, and mood regulation are supported by a healthy diet. Read more about how a healthy diet can help you and your flights.
For individuals who enjoy traveling, airplane anxiety can be a significant barrier, but it doesn’t have to keep you from seeing the world. You can develop mental resilience and wellness by putting these coping mechanisms into practice, which will make it easier and more confident for you to enjoy the experience of flying. You can soar above the clouds and rediscover the joy of travel with practice and support.
