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How do I stop panic attacks when flying?

Panic attacks while flying can be a terrifying experience and can hinder your ability to travel. Fortunately, there are several strategies that you can use to manage and even prevent panic attacks when flying. Here are some techniques that you can try:

1. Practice relaxation techniques: practices such as deep breathing, meditation, visualization, and progressive muscle relaxation can help to calm your mind and body. You can try practicing these techniques before your flight and during the flight if you feel anxious.

2. Talk to a therapist: if you’re struggling with panic attacks while flying, speaking with a therapist or counselor can be beneficial. They can help you identify the triggers of your anxiety and provide you with coping strategies to manage your symptoms. Therapy can also help you to overcome your fear of flying.

3. Inform the flight attendants: letting the flight attendants know that you experience anxiety while flying may help you feel more in control. They can provide you with reassurance or access to resources such as calming music or blankets.

4. Consider medications: if your fear of flying is severe, your doctor may recommend prescription medication to help manage your anxiety. In some cases, over-the-counter options such as melatonin or herbal remedies may provide relief for minor anxiety.

5. Distract yourself: Focus on doing something that can take your mind off your anxiety. Listening to music, podcasts, or audiobooks, watching a movie or engaging yourself in puzzles or games are some examples.

6. Fly with someone: Hire a travel companion, family member or friend to fly with you. Sometimes having someone to talk to or hold your hand during the flight can be a significant comfort and make the experience less stressful.

Managing panic attacks when flying requires patience and a combination of strategies. It’s important to remember that your fear may not disappear overnight, but consistent practice and support can go a long way in making your travel experience more comfortable and enjoyable.

Is it normal to have a panic attack on a plane?

Panic attacks are a common symptom of anxiety disorders and can be triggered by a variety of situations or circumstances. One situation that may trigger a panic attack for some people is being on a plane. So, in a way, it is normal to have a panic attack on a plane for some people.

There are several reasons why being on a plane can be a trigger for a panic attack. Firstly, planes are a closed and confined space with limited opportunities for movement, and this can make some people feel claustrophobic and trapped. Additionally, the unknown and unfamiliar environment can be overwhelming for some people with anxiety disorders, as they may feel out of control or uncertain about their safety.

Furthermore, the physical sensations of flying can also trigger a panic attack. The sensation of takeoff and turbulence can create a feeling of loss of control, which can be overwhelming for some people. Additionally, the changes in air pressure and altitude can also create feelings of discomfort and distress, adding to the anxiety.

While it is normal to have a panic attack on a plane for some people, it is important to note that having a panic attack on a flight can be disruptive to the individual and others around them. Thus, it is essential to address and manage the underlying anxiety to prevent or lessen the occurrence of panic attacks.

Individuals who identify as experiencing panic attacks on planes should seek help from a qualified healthcare professional or mental health service provider. They can help them manage their anxiety and provide strategies to prevent panic attacks from happening. Some of these strategies may involve practicing mindfulness, relaxation techniques, or medication to manage symptoms of anxiety.

It is normal for some people to experience panic attacks on planes due to various triggers. However, prompt management and treatment of anxiety can help reduce the frequency and severity of panic attacks, allowing individuals to travel comfortably without experiencing significant distress or disruption.

Can flight anxiety be cured?

Flight anxiety, also referred to as aviophobia, is a common problem for many people. The fear of flying can range from mild nervousness to debilitating panic attacks. However, it is possible to overcome this fear and learn to fly without fear. There are several ways to address and manage flight anxiety.

Firstly, education about the safety of flying can be helpful. Learning about how planes work, the training and experience of pilots, and the various safety measures in place can ease fears. A pilot may even be willing to speak to someone with flight anxiety to provide reassurance about the safety of flying.

Another effective strategy for coping with flight anxiety is cognitive-behavioral therapy. This type of therapy helps individuals to identify their negative and anxious thoughts and replace them with more positive and realistic ones. Through therapy, individuals can learn coping techniques, such as breathing exercises, visualization, and distraction techniques, that can help them manage their anxiety.

In addition to therapy, medication may also be helpful for some people with flight anxiety. Anti-anxiety medications, such as benzodiazepines, can be prescribed by a doctor and taken before a flight to help calm nerves. However, medication should only be used under the guidance of a medical professional.

Finally, gradually exposing oneself to flying can also help reduce flight anxiety. Starting with short flights or taking a tour of a plane can help individuals feel more comfortable with the experience of flying. The more familiar one becomes with the experience, the less scary it may seem.

It’s important to note that flight anxiety is not something that can be “cured” overnight. It may take time to work through the fear and build confidence in flying. However, with the right support, resources, and mindset, individuals with flight anxiety can learn to manage their fears and feel more comfortable flying.

Are flight attendants trained for anxiety?

As a language model AI, I do not have personal experience or emotions. However, the following is based on research and information on the topic.

Yes, flight attendants are trained to deal with anxiety both in themselves and passengers aboard the aircraft. As part of their initial training, flight attendants undergo rigorous preparation in various areas including emergency procedures, first-aid, and psychology.

The importance of emotional regulation is emphasized during flight attendants training as they are exposed to various stressful situations during their career. Handling the emotions of passengers who may be anxious, scared or upset is a significant part of their job. They are trained to handle various situations in a calm and professional manner to ensure the safety and comfort of all passengers.

Moreover, flight attendants are also trained to recognize the symptoms of anxiety, such as rapid breathing, sweating, and tremors, and how to provide reassurance and support to passengers. They are instructed to encourage passengers to express their feelings and provide them with coping mechanisms to overcome their anxiety.

In addition to their initial training, flight attendants are also required to attend recurrent training to ensure that their skills are up-to-date and that they are familiar with the latest protocols and procedures.

Flight attendants are trained to handle anxiety in themselves and in passengers in a professional manner. They are equipped with a range of skills and knowledge to provide passengers with appropriate support, reassurance, and coping mechanisms to deal with anxiety associated with air travel.

Can high altitude cause panic attacks?

Yes, high altitude can cause panic attacks. At high altitudes, there is less oxygen available, which can cause physiological changes in the body. These changes, such as increased heart rate, shortness of breath, and dizziness, can mimic the symptoms of a panic attack. Additionally, the stress of being in a high-altitude environment, such as climbing a mountain or flying in a plane, can increase anxiety and trigger a panic attack in susceptible individuals.

Some people are more prone to panic attacks than others, and certain factors can increase the likelihood of experiencing a panic attack at high altitudes. For example, individuals with a history of panic attacks or anxiety disorders may be more likely to experience them in high-altitude environments.

Likewise, being in an unfamiliar or uncomfortable situation, such as travelling with a group of strangers or being in a confined space like an airplane, can also increase anxiety and contribute to panic attacks.

Fortunately, there are several strategies that can be used to manage anxiety and prevent panic attacks at high altitudes. These may include breathing exercises, mindfulness techniques, and medication. It is also important to acclimate slowly to high altitudes and to stay well-hydrated and rested. In some cases, it may be necessary to avoid high-altitude environments altogether if they consistently trigger panic attacks or anxiety symptoms.

While high altitude can cause panic attacks, there are strategies that can be used to manage anxiety and prevent these episodes. If you have a history of panic attacks or anxiety, it is important to speak with a healthcare provider before venturing into high-altitude environments and to develop a plan for managing any symptoms that may arise.

What percentage of people have flight anxiety?

According to some studies, it is estimated that around 20-30% of the population suffer from flight anxiety to some extent.

The extent and severity of the anxiety can vary widely from person to person. For some individuals, the anxiety may manifest as mild discomfort or jitters while flying, while others may have a severe panic attack or completely avoid the experience altogether.

Furthermore, the causes of flight anxiety can be influenced by different factors such as past traumatic experiences, fear of heights, turbulence, and other factors that could induce stress and anxiety.

It is worth mentioning that despite the relatively low percentage of the population suffering from flight anxiety, it can significantly affect people’s travel plans, job opportunities, and social life. Some people may miss out on vital work and family events and could experience isolation and stress as a result.

It is crucial to remember that there is no shame in experiencing flight anxiety; it is a common phobia that affects many people worldwide. If you suffer from flight anxiety, speaking with a healthcare provider or trained professional could help you manage and overcome this fear.

Do pilots panic during turbulence?

The primary reason behind this is the rigorous training and experience that all pilots go through before they are allowed to fly commercial aircraft. They undergo rigorous simulations, training exercises, and are trained to deal with unexpected situations while flying.

Moreover, turbulence is a relatively common occurrence during a flight, and pilots are trained to handle it calmly and efficiently. They are taught to anticipate and prepare for turbulence, monitor weather patterns and forecasts, and make adjustments to the aircraft’s speed, altitude, and trajectory to avoid severe turbulence in the first place.

In cases where turbulence is unavoidable, pilots maintain their composure and experience to navigate the aircraft through it safely.

Furthermore, modern aircraft are designed and equipped to deal with turbulence better than ever before. Advanced avionics and autopilot systems, such as turbulence detection and avoidance systems, help pilots to predict and avoid turbulence as much as possible. Meanwhile, the aircraft’s sturdy airframe and advanced damping systems, like wing flex and turbulence absorption technology, provide an extra layer of protection and stability to tackle turbulence safely.

While turbulence can be uncomfortable for passengers, it is highly unlikely for pilots to panic during it, given their rigorous training, experience, and robust aircraft-specific systems designed to handle and avoid turbulence. Thus passengers, can rest assured that they are in safe hands even in the presence of turbulence.

How do you not panic on a long flight?

Long flights are usually tedious and can be tiring, but they can also be overwhelming and induce anxiety in some individuals. Panic attacks can occur when a person feels overwhelmed, trapped, or out of control, making long flights especially challenging for people with flight anxiety.

However, there are several ways to alleviate anxiety and prevent panic attacks during long flights. Here are some tips to help you manage your emotions and stay calm during flights:

1. Prepare for the flight: Preparation is key to having a stress-free flight. Arrive at the airport early, take care of everything, and don’t stress about last-minute plans. Get familiar with the airport, know your gate number, and any other relevant details that may cause stress.

2. Bring comfort items: Bring comfort items with you to help you relax. A neck pillow, earplugs, and an eye mask can make a long flight more comfortable, and calming music or a meditation app can help you zone out and relax.

3. Travel with a companion: Having someone to talk to can ease stress and make the time fly by. Consider traveling with a friend, family member, or partner to help pass the time and keep your mind occupied.

4. Engage in distractions: Bring a book, magazine or puzzle to keep your mind engaged. Watching movies, playing video games or listening to music are fantastic ways to distract yourself from the monotonous aspects of a long flight.

5. Know your breathing exercises: Practice relaxation techniques such as deep breathing, which can help lower anxiety levels and reduce symptoms of panic attacks. Instruct yourself to slowly inhale and exhale to the count of four, and become mindful of your body movements during each breath.

6. Change your mental state: Think positively and try to reframe negative thoughts. Focus on the destination, anticipate the arrival and imagine all of the exciting things you’re about to explore once you land. Distract yourself with positive thoughts about the future.

7. Take into consideration the benefits: Finally, remind yourself of the many benefits of flying to your destination, such as experiencing different cultures, seeing loved ones, or advancing your career with a new job opportunity. Stressing about the journey may cause you to miss out on the excitement of your adventure.

By following these tips, you can feel more relaxed and prepared for long flights and avoid panic attacks. Remember to prioritise your well-being, recognize your needs, and make an effort to have an enjoyable, stress-free flight.

Why am I suddenly scared of flying?

There are a number of reasons that could potentially cause someone to suddenly become scared of flying, and it’s important to explore these possible factors in order to better understand why you may be feeling this way.

One possible cause of sudden fear of flying could be a traumatic experience. Perhaps you’ve had a scary or unsettling incident during a past flight, such as experiencing turbulence or a rough landing, or maybe you’ve witnessed a concerning event such as an emergency landing or a scary mechanical issue during a flight.

These types of experiences can be very impactful and could spark anxiety or fear when faced with the prospect of flying again.

Another potential explanation could be a feeling of being out of control. Flying can often feel like a loss of control, as passengers are unable to control the plane or the actions of the pilots. This lack of control can be unsettling for some, especially if you’re someone who thrives on feeling in charge or or in control of your surroundings.

Additionally, the unfamiliarity of the experience and the feeling of being high up in the air can contribute to a general sense of nervousness or anxiety.

It’s also possible that a change in personal circumstances or mental state could be driving your newfound fear of flying. Perhaps you’re going through a stressful or difficult time in your life, or maybe you’re experiencing other mental health issues such as anxiety or depression. These types of circumstances can exacerbate already-existing anxiety or trigger new fears or anxieties about certain activities.

Likewise, if you’ve been feeling generally stressed or overburdened, the thought of adding travel to your plate may be overwhelming and could produce feelings of anxiety or dread.

In any case, it’s important to address your fear of flying in order to better manage your emotions and avoid experiencing panic or anxiety when you’re faced with a flight. Some potential coping strategies could include talking to a mental health professional to work through your feelings, practicing mindfulness or deep breathing exercises to calm your nerves, or checking into resources like books, online forums or support groups that can help you address your feelings and better understand the mechanics of flying.

a combination of understanding and management strategies can go a long way towards helping you overcome your fear and feel more in control and confident as you travel.

How can I calm my anxiety from flying?

Flying can be an overwhelming experience, especially for those who have anxiety or fear of flying. However, there are many strategies that one can use to calm their anxiety from flying.

First and foremost, it’s essential to acknowledge and understand your anxiety. Fear of flying is a severe issue, and it’s okay to feel anxious. Talk to your doctor, therapist, or counselor about your anxiety and seek professional help if necessary. They can offer tangible strategies on how to manage anxiety during the flight.

Additionally, here are some practical tips that can help in calming anxiety before and during the flight:

1. Plan and Prepare: Plan your trip effectively, choose the right timing for the flight, and arrive at the airport in advance. Familiarize yourself with the airport layout, check-in, security process, and boarding procedures beforehand. Knowing what to expect can alleviate stress and anxiety.

2. Breathing Exercises: Practice deep breathing exercises or meditation before and during the flight. Breathe in slowly and deeply through your nose and exhale slowly through your mouth. Focusing on your breathing can help calm the nervous system and reduce anxiety symptoms.

3. Distraction Techniques: Bring some activities or distractions that you enjoy doing, such as books, games, music, or movies. These activities can help distract your mind from the fear of flying.

4. Use Comfort Items: Bring a favorite comfortable item such as a pillow, blanket, or eye mask to help you relax during the flight.

5. Avoid stimulants: It’s essential to avoid alcohol or caffeine before or during the flight. These stimulants can increase anxiety levels and worsen the symptoms.

6. Seek Support: Reach out to the flight attendant or your travel companion for support. Explain your situation and ask for help when needed.

Anxiety from flying is a real challenge, but there are many strategies one can utilize to manage this anxiety. Understanding your anxiety, planning ahead, implementing breathing exercises, bringing comfort items, and seeking support can all aid in managing anxiety during a flight. Don’t hesitate to seek professional help if necessary.

Remember to take things one step at a time, breathe, and remain positive.


  1. Managing Panic Attacks While Flying – Verywell Mind
  2. 10 Best Ways to Stop a Panic Attack on a Flight
  3. What To Do If You Have A Panic Attack During A Flight
  4. Causes and Solutions to Panic Attacks on Planes – Calm Clinic
  5. 6 Ways To Beat Your Panic Attacks While Flying