Anxiety attacks are sudden and intense episodes of fear and anxiety that can occur in any situation. They can be especially challenging to cope with when you are on a flight, as you may feel trapped, helpless, and out of control. There are some strategies that can help you manage an anxiety attack mid-air and make your flight more comfortable.
Here are some dos and don’ts to keep in mind if you experience an anxiety attack on a plane.
If you have a history of anxiety attacks or a fear of flying, you may benefit from taking medication to reduce your anxiety symptoms. Anti-anxiety medications can provide you with quick relief and a calming effect. However, you should consult your doctor before taking any medication and follow their instructions carefully.
Make sure you have your medication with you in your carry-on bag, and take it as prescribed. Do not take more than the recommended dose, as this can cause unwanted side effects and impair your judgment.
While you may be tempted to drink alcohol or caffeine to cope with your anxiety, these substances can worsen your symptoms and make you more agitated. Alcohol and caffeine can interfere with your medication, increase your heart rate and blood pressure, and dehydrate you. They can also affect your sleep quality and make you more prone to jet lag. Instead of alcohol or caffeine, drink plenty of water and herbal teas to stay hydrated and relaxed.
Relaxation techniques can help you calm your mind and body and reduce the physical and emotional effects of anxiety. Deep breathing slowly and deeply through your nose and exhaling through your mouth can work to calm you down. Focus on your breath and count to four as you inhale and exhale. Repeat this for several minutes until you feel more relaxed.
Tense and relax different muscle groups in your body, starting from your toes and moving up to your head. Hold the tension for a few seconds, then release it and feel the difference. Do this for each muscle group until you feel more relaxed. Imagine a peaceful and pleasant scene, such as a beach, a forest, or a garden.
Use all your senses to make the scene as vivid as possible. Think about what you see, hear, smell, taste, and feel. Stay in this scene for as long as you like and enjoy the positive feelings it brings.
One of the common reactions to an anxiety attack is to avoid or escape the situation that triggers it. However, this can reinforce your fear and make it harder to overcome. Instead of avoiding or escaping, try to face your fear and challenge your negative thoughts. Remind yourself that you are safe and that the anxiety attack will pass.
Think of the reasons why you are flying and the benefits of reaching your destination. Focus on the present moment and what you can control, rather than worrying about the future or the past.
Another way to cope with an anxiety attack on a plane is to find healthy distractions that can divert your attention from your anxiety and make the time pass faster. Listening to music can have a soothing and uplifting effect on your mood and help you relax. Choose music that you enjoy and that makes you feel calm and happy.
You can also use headphones to block out any noise that may trigger your anxiety. Reading a book or a magazine can stimulate your imagination and transport you to a different world. Choose a book or a magazine that interests you and that is easy to read. Avoid reading anything that may trigger your anxiety, such as news, horror, or crime stories.
Playing a game or a puzzle can challenge your mind and keep you engaged. Choose a game or a puzzle that is fun and suitable for your skill level. Avoid playing anything that may frustrate you or make you anxious, such as competitive or violent games. Talking to someone can provide you with social support and comfort.
You can talk to a friend, a family member, or a fellow passenger who is friendly and willing to chat. You can also talk to a flight attendant or a pilot if you have any questions or concerns about the flight. Avoid talking to anyone who may make you feel more anxious, such as someone rude, negative, or fearful.
If you have an anxiety attack on a plane, you don’t have to suffer in silence. You can seek help and support from others who can assist you and make you feel better. If you have a severe or recurrent anxiety disorder, you may benefit from seeing a mental health professional who can diagnose your condition and provide you with effective treatment.
You can also contact a mental health helpline or a crisis centre if you need immediate help or support. If you have a specific fear of flying, you may benefit from joining a fear of flying program that can help you overcome your phobia. These programs are offered by various airlines, airports, and organisations, and they usually involve education, exposure, and coping skills training.
If you want to connect with others who share your experience and understand your feelings, you may benefit from joining a support group for people with anxiety or fear of flying. These groups can provide you with peer support, advice, and encouragement.
