You've booked your dream vacation, the destination is perfect, and the itinerary is exciting. But then, reality hits you—the thought of getting on that plane sends a rush of fear through your body. 

The idea of being trapped, the doors shutting, and not being able to get out makes you feel like canceling the whole trip.

If this sounds familiar, you're not alone. Many people struggle with flight anxiety related to claustrophobia. But the good news is, there are ways to manage this fear and take back control.

Understanding Claustrophobia in the Context of Flying

It’s often misunderstood that fearful flyers are worried about the plane crashing. But there are many other reasons people fear flying. 

One reason is claustrophobia, or the fear of being trapped in small spaces. For some, the fear rushes in the moment the doors close and there's no way out. 

Others fear being held on the tarmac for hours. The thought of being confined without control over their environment can lead to an overwhelming sense of panic. Or maybe you worry about losing control of yourself and doing something embarrassing on the flight.

If you are looking for support while flying with Claustrophobia, it’s important to know that there are “in the moment” tips for flying and longer-term strategies that can help you become less fearful in small spaces (like flying). This blog will cover examples of both.

Mental Preparation

1. Reframe Your Thoughts: Stop telling yourself that you are stuck on this plane or trapped. Remember, you are CHOOSING to go on this flight. When the plane doors close, think of it as the step to getting where you need to go, not confinement.

2. Bust the Illusion of Control: In many areas of life, we accept things outside our control without much thought. Accepting that you don’t have to control everything can reduce the pressure you put on yourself and help manage your anxiety.

In-Flight Tips

1. Book an Aisle Seat: Having an aisle seat can provide a sense of space and control, making it easier to move around and lessening the feeling of being trapped.

2. Shift Your Perception of Space: Notice the space you do have on the plane. Notice the openness of the aisle, the space around your seat, and the environment outside the window. On a plane, you are free to move around….unlike in a car.

3. Controlled Breathing: Practice deep breathing exercises to calm your nervous system. Inhale slowly through your nose, hold for a few seconds, and exhale through your mouth.

Face Your Fear of Claustrophobia with Exposure

The most effective way to overcome your fear in the long run is to face your fears in small steps over and over again. 

When you repeatedly practice facing your fear, your brain starts to "get used to it" and stops firing off the danger alarm. It will start to recognize flying as low risk and stop trying to warn you of danger. 

One of the challenges with exposure and flight anxiety is that many people don't fly frequently enough, so that can make it more challenging to practice. 

And it doesn't help that flying is expensive, which can keep people from practicing frequently. However, there are ways around this, and working with a professional can help design exposure exercises that can be done even without buying a plane ticket.

Sample Exposures for Fear of Feeling Trapped

• Spend time in small, enclosed spaces like a bathroom stall or elevator.

• Sit in the back seat of a car for a short drive.

• Practice closing the door and staying in a room for a set period.

• Take short flights, gradually increasing the duration.

These are just a few examples of exposures. A therapist trained in exposure therapy will help create a personalized exposure menu that targets the right activities and guides the pace for the best results.

Conclusion

Flight anxiety related to claustrophobia can feel overwhelming, but with the right strategies and support, you can manage it effectively. Remember, you're not alone and you don’t have to figure this out on your own. Therapists trained in CBT and exposure therapy can provide personalized guidance to help you overcome your fear.

Need More Support With Your Fear of Flying?

If you need more help with flying anxiety,  Grab the Free Flight Anxiety Toolkit for my top 12 tips here for more ease on your next flight.

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