How Mindfulness Can Help You Manage Flight Anxiety
You know how it goes: you’re about to book a trip or about to board your plane, and anxiety is in full force. It becomes hard to focus on the present moment because your mind is consumed by that pit in your stomach or the scary story playing in your head.
Or you're on the plane and on the edge of your seat hyper aware of every sound and movement around you.
You can’t seem to focus on anything else in front of you when the noise of anxiety is just. so. loud.
This is where mindfulness can really help.
What is Mindfulness?
Mindfulness involves being fully present and aware of your current experience—whether it’s your thoughts, sensations, or surroundings—without judgment. It’s about acknowledging your experience as it is, without labeling it as good or bad.
For example, instead of thinking, “Oh no, here comes anxiety again, I hate this,” you would say, “Here’s anxiety” or “Here are some scary thoughts.” This non-judgmental observation helps to reduce the power that these thoughts and feelings have over you.
Mindfulness vs. Meditation
Many people confuse mindfulness with meditation. Meditation can be seen as a formal practice with the goal of becoming more mindful. But mindfulness does not have to be done formally. You can also practice mindfulness in your daily activities such as when walking, doing the dishes, eating, etc.
How Mindfulness Helps with Flight Anxiety
Mindfulness helps you manage anxious thoughts and feelings by allowing you to observe them without being swept away by them. It doesn’t eliminate anxiety, but it helps you handle it more effectively when it shows up. By practicing mindfulness, you can return to the present moment instead of being caught in an anxious spiral.
For instance, if you’re sitting on the plane and start to feel that familiar rush of fear, mindfulness can help you notice these sensations and thoughts without letting them take over. You might observe your heart racing, your palms sweating, and think, “I notice my heart is beating fast” or “I’m having the thought that something bad might happen,” instead of getting caught up in the fear.
Making Mindfulness a Practice
It’s important to remember that mindfulness isn’t a one-time fix. It’s a practice that you need to cultivate over time. Think of it like learning to play an instrument or training for a marathon. The more you practice, the better you become at it.
Don’t expect to practice mindfulness once or twice before a flight and have no anxiety on your flight. Give yourself plenty of time to understand and benefit from this skill. Regular practice will help you build resilience against anxiety and make it easier to stay grounded during your flight. I recommend daily practice for at least two weeks before your flight for the most benefit.
Practical Tips for Practicing Mindfulness
Start Small: Begin with just a few minutes of mindfulness each day. Focus on your breath, notice the sensations in your body, and observe your thoughts without judgment.
Use Mindfulness Apps: There are many apps available that offer guided mindfulness exercises. These can be especially helpful for beginners.
Present Moment Awareness: Focus on the here and now. Pay attention to the sounds around you, the feeling of your feet on the ground, or the sensation of your breath entering and leaving your body. When you notice other thoughts, sounds, or sensations come up, simply redirect your attention back to the present moment.
Mindfulness Exercises: Engage in mindfulness exercises such as body scans, where you focus on different parts of your body and notice any sensations without judgment.
Daily Integration: Incorporate mindfulness into your daily routine. Practice it while eating, walking, or doing chores. The goal is to make mindfulness a natural part of your life.
Conclusion
Mindfulness is a powerful tool to help manage flight anxiety. By regularly practicing mindfulness, you can learn to observe your anxious thoughts and feelings without being overwhelmed by them. This skill can help you stop losing sleep over anxious thoughts. Doesn’t that sound nice?
If you’re ready to start managing your flight anxiety more effectively, sign up for our free Flight Anxiety Toolkit today. It's filled with 12 practical tips to help you feel more in control and confident during your flights.
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