By: Amelia Elkins, LCSW, CAS
“I hate flying”
“My stomach already hurts and my flight isn’t for several more days”
“I want to go on vacation but I’m terrified of getting there”
Either you are this person or know someone who is. The older we get, the more aware we tend to be of our surroundings, what we have control of, and what we don’t. The plain and simple fact is that flying commercially is about the safest form of travel possible. In fact, your chances of dying due to a plane crash are 1/11 million vs. 1/5,000 in a car . Let that sink in for a moment. Commercial pilots go through hours and hours of training, most require a four-year aviation degree, and have yearly updated trainings. Not to mention random flight observations and drug tests.
Of course this doesn’t take every concern away. These tried and tested tips have been helpful for my clients, friends, and myself:
Breath Work: One of the best breathing exercises for anxiety is 4-7-8 breathing. Simply breathe in through your nose for four seconds, hold for seven, and exhale through your mouth for eight seconds. I recommend practicing this beforehand when you feel calm so if you become dis-regulated your body will be familiar with the exercise.
Ice: Bringing a water bottle full of ice water, drinking the water in the TSA line, then filling back up before the plane is a great tool to regulate your body. Not only is flying dehydrating, but ice water can have a calming effect on the nervous system. Most people don’t realize ice is TSA approved in a clear water bottle too!
Gum/Snacks: Peppermint or ginger gum can be a relaxing agent. Having snacks on hand can keep your body baseline, your emotions stable and even be a distraction. Some of my favorites are almonds, protein bars, or dried fruit. Food is also TSA approved.
Peaceful Pictures: Create an album on your phone of “safe spaces” such as your couch with blankets at home, the beach, a meadow, etc. The options are endless. Pay attention to the colors, shapes, noises you would hear, smells you would hear, etc. as a way to ground your body while in flight.
Meditation/Relaxing Music: As you probably know by now, there are some fabulous apps out there for meditation. Some of my favorites are Calm, Headspace, and Nature Sounds. You can download them ahead of time and use them while in air to create a peaceful mental space.
Essential Oils: Lavender, Peppermint, and Rose can be used on your wrists, temples, or even inhaled right out of the bottle. An average size bottle is also TSA approved!
Medication: From natural supplements like GABA Calm or CBD to prescription medication, something to take the edge off may be worth looking into if the above options aren’t successful. The world is out there waiting for you to explore so don’t let anxiety prevent you from living your best life.