Top 6 Packing Tips for Anxious Flyers
Travel can be stressful—even for those without a fear of flying. When anxiety about flying is added to the mix, it can feel downright overwhelming.
From planning and packing to navigating the airport, every step can drain your energy and make focusing even harder.
But with the right preparation, you can reduce the stress and even find moments of ease during your journey.
Here are some practical tips to make your next trip more manageable.
Simplify Your Packing with a Capsule Wardrobe
Now, this tip isn’t just for anxious flyers, but for everyone. The more I’ve traveled the more I’ve learned about how to keep stress and anxiety down…and being wise about packing has been a game-changer for me.
Overpacking adds unnecessary stress over decisions like “what if I need this?” or “how do I fit everything?” Instead, pack versatile pieces that mix and match effortlessly.
Pro tip: Ask ChatGPT to create a custom capsule wardrobe tailored to your destination, activities, number of days, and weather.
2. Prepare for Physical Symptoms of Anxiety
Anxiety can wreak havoc on your body, making you feel nauseous, hot, or even shaky. Here’s how to prepare for comfort:
Nausea relief: Ginger chews, saltine crackers, or applesauce pouches can be lifesavers. Please do not skip meals—an empty stomach will only make your anxiety symptoms worse. That’s why these easy to tolerate foods can be helpful.
Temperature control: Wear layers and pack a handheld fan or cooling towel. Bring an ice pack or thermos to fill with ice after security for quick relief if needed.
Hydration: Pack electrolyte packets to mix with water, which will help keep you hydrated since the air on the planes is so dry (and lets not forget the dry mouth caused by anxiety).
3. Create a Toolkit for Calm
Having strategies at your fingertips can be incredibly grounding. Before your trip, jot down a few calming techniques in a note on your phone or on a physical notecard. Include:
A list of grounding exercises, like 5-4-3-2-1 to help you reconnect with the present moment
Intense Candy: If you're prone to panic attacks, consider carrying a candy with a bold, intense flavor like sour or spicy (like WarHeads). The strong sensation in your mouth can be a powerful sensory distraction.
Motivational reminders, such as your reason for flying (like to reunite with loved ones or experience something new).
Short empowering phrases like, “I can handle this,” or “This is temporary.”
Keeping these tools easily accessible for when anxiety peaks will help you to use them when you need them most because anxiety doesn’t remember new things in the moment!
4. Block Out Distractions
Planes can be noisy, bright, and overstimulating—not exactly anxiety-friendly. Packing these items can help:
Noise-canceling headphones: Tune out the roar of the engines and relax with calming music or a favorite podcast.
Eye mask: To help you sleep! Even if you can’t fall asleep (thanks anxiety!), the eye mask can help to block out light and help your mind rest.
5. Stay Engaged During the Flight
Boredom can leave too much room for anxious thoughts to spiral. To counteract this, plan for a variety of activities:
Download movies, audiobooks, or a new podcast series.
Bring a puzzle book, sketchpad, or journal.
Prepare for moments of productivity, like drafting an itinerary or organizing your week ahead.
My rule of thumb? Pack one activity for every hour of the flight to keep your mind occupied.
6. Adopt a Positive Mindset
Lastly, pack your mental toolkit. Flying is an opportunity to challenge yourself and grow. Anxiety might tell you, “You can’t handle this,” but remind yourself: “I’ve prepared, and I’m ready for this adventure.”
Remember This:
These tips are a starting point. Modify them based on what you like the best. My pro tip to you is to have a variety of options to keep yourself busy and calm so that you can switch it up as needed.
Don’t expect any one single tip here to eliminate your anxiety completely. Your anxiety doesn’t work like a light switch that you can just switch off. But these items can help you navigate the discomfort with a little more ease.
If you need more help with flying anxiety, Grab the Free Flight Anxiety Toolkit for my top 12 tips here.