5 Expert Tips to Ease Flight Anxiety This Summer

With summer fast approaching, many families are eagerly planning their much-anticipated holidays abroad. However, the thought of boarding a plane can cast a shadow of anxiety over travel dreams, especially for mothers.

It's common for women to experience increased flight anxiety after having children, as the responsibility of ensuring a smooth, stress-free journey for the family can feel overwhelming. The stress of managing our own flight anxiety while keeping children calm and entertained often amplifies these fears. But don’t worry, there are effective strategies to help us all enjoy a more relaxed flight experience.

To help you enjoy a stress-free journey, the experts at Brown’s CBD have compiled five incredible tips that can make a world of difference. From mastering relaxation techniques to choosing the best seats, this advice is designed to help manage mental health while traveling.

Master the 5-4-3-2-1 technique  

One of the most effective ways to manage anxiety in any situation, including during a flight, is the 5-4-3-2-1 grounding technique. This method helps to refocus your mind and calm your nerves by engaging your senses. Here's how it works:  
 

5. Look for five things you can see. Note details, such as the pattern on the seat in front of you or the colour of the cabin.  
4. Find four things you can touch. Feel the texture of your seat, the in-flight magazine, or even your clothing.  

3. Listen for three different sounds. This could be the hum of the engine, the chatter of passengers, or the announcements over the intercom.  

2. Identify two things you can smell. Although this can sometimes be more challenging on a plane, you might notice the scent of food or your hand lotion.  

1. Focus on one thing you can taste. This could be the food you're eating, or the lasting taste of chewing gum or mints.  
 

By actively engaging the senses, the 5-4-3-2-1 technique helps redirect the mind away from anxiety-provoking thoughts and towards the present moment. This method of sensory focus is known to reduce the intensity of the anxiety response by interrupting the cycle of worry and rumination.  

Choose a seat over the wings  

Where you sit on a plane can significantly impact your comfort level, especially if turbulence triggers your anxiety. To help reduce anxiety, it’s recommended to choose a seat over the wings, as this part of the plane typically experiences less turbulence compared to the front or rear sections. Additionally, sitting over the wings can provide a more balanced ride, which can help soothe frayed nerves.  

Time your meals wisely  

Eating at the right time can play a crucial role in managing flight anxiety. To help calm your nerves, it is recommended to avoid meals during the flight and instead eat before or after your journey. Eating before a flight can help you feel more settled and reduce the risk of an upset stomach due to nerves. 

Get some sleep 

Getting some rest during your flight will help to alleviate anxiety and make the duration of the journey feel much shorter. Here are a few valuable tips to aid sleep when flying:  
 

• Bring a travel pillow or blanket: Comfort is a key component in creating a sleep-conductive environment. Purchasing a supportive neck pillow and a cosy blanket can make a significant difference when flying.  

• Use earbuds or noise-cancelling headphones: Blocking out the ambient noises of the plane can create a peaceful environment.  

• Wear an eye mask: An eye mask can help you block out light and fall asleep more easily.  

• Practice deep breathing: Deep breathing exercises can help you to feel relaxed and prepare your body for sleep.  

Incorporate relaxation techniques  

Incorporating relaxation techniques into your pre-flight and in-flight routine can help keep anxiety at bay. Here are a few suggestions:  
 

• Meditation apps: Apps like Calm or Headspace offer guided meditations that are specifically designed to help ease travel anxiety.    

• Progressive muscle relaxation: Tensing and slowly releasing different muscle groups in your body can help to alleviate physical tension,   

• Aromatherapy: Essential oils such as lavender and chamomile are known to produce calming effects. Consider bringing a small bottle of liquid or a lotion to dab on your wrists before a flight.