One of my favorite things to do with my kids is to travel. Sadly, the events of the past week have me a little anxious about flying. With a trip upcoming, I was delighted to see some tips to overcome these fears. Because these could be useful for you on a future flight, I asked Dr. Harris Stratyner, a New York City-based psychologist (PhD) of Stratyner & Associates, if I could share my favorites with you. Check out these five tips for flying!
Practice Relaxation Techniques
Deep breathing: Try the 4-7-8 breathing technique (inhale for 4 seconds, hold for 7, exhale for 8). Progressive muscle relaxation: Tense and relax different muscle groups to reduce anxiety. Meditation and mindfulness: Focus on the present moment and cultivate nonjudgmental curiosity in your present-moment experiences (e.g., sensations in the body, thoughts and emotions) to calm anxieties.
Talk to the Crew
Pilots and flight attendants are trained to handle nervous passengers and often go out of their way to reassure you. Let them know you’re anxious, and they can provide tips or additional support. Sometimes, having someone acknowledge your fear can make you feel more in control. Knowing there are professionals at hand can instill trust in the process.
Avoid Stimulants Before the Flight
Caffeine and sugar can heighten your anxiety levels, making it harder to stay calm during the flight. Opt for herbal teas or water instead of coffee or soda. Avoiding alcohol as well can help maintain a clear mind and prevent a hangover, which could worsen your nervousness. A balanced diet can keep your body in a more relaxed state.
Travel With a Supportive Companion
Having a trusted friend or family member with you can provide emotional support and reassurance. Sharing your fear with someone who understands can make the experience feel less isolating. They can help redirect your attention and provide comfort when you start to feel anxious. A comforting presence can reduce the sense of vulnerability you may feel.
Focus on the Destination
Instead of focusing on the journey, shift your attention to the excitement of your destination. Visualize the fun or relaxing time you’ll have once you land, whether it’s a vacation or a reunion. This shift in perspective can make the flight feel more like a necessary step rather than an overwhelming hurdle. Keeping your goal in mind helps keep fear at bay.
Source:
Dr. Harris Stratyner, NYC Psychologist Phd, www.stratynerandassociates.com
Dr. Stratyner treats anxiety and phobias and shares strategies with his clients and audiences to overcome these fears.