What to Do When Turbulence Gives You Anxiety
What to Do When Turbulence Gives You Anxiety
If you're like me and have struggled with a bit of flying anxiety, you know that handling turbulence can be a real challenge. But the good news, is that I’ve learned how to become much more confident as a flyer. In this blog, I'll share some tips that have helped me and might help you too.
Learn about the aircraft: Ever wondered how planes handle turbulence? I stumbled upon this TikTok video that compares planes to jello. It's a great visual and helps you to understand turbulence so you can put your mind at ease.
Expect the Bumps: Easier said than done, right? But expecting turbulence as a normal part of flying can actually make a huge difference. If you approach flying by hoping you don’t have a turbulent flight, then it’s going to add to your anxiety because you are expecting something that you have no control over.
Skip the Turbulence Apps: Planning to predict turbulence with an app? Hold that thought. These apps are notoriously inaccurate, and pilots are the real pros at navigating through turbulence. Trust their expertise and save yourself from unnecessary worry.
Lift Your Feet: I haven't personally tried this one, but some swear by it. During turbulence, raise your feet off the floor. It supposedly reduces the sensations you feel. Give it a shot and let me know if it works for you!
Don't Let Fear Dictate Your Choices: Choosing a specific seat, time of day to fly, or specific destinations won't make turbulence disappear. So don’t create conditions for yourself on where you will fly to in attempt to avoid turbulence. Plan your trips based on where you want to go and work on handling your anxiety (rather than trying to control turbulence).
Pilot's Perspective: Pilots prefer flying through turbulence for efficiency. Knowing this gave me a whole new perspective. They're not avoiding it for safety reasons but to provide more comfort. Trust in their experience and let that ease your mind.
Keep Flying: The more you fly, the more familiar and comfortable you become with the process. I had a period of time years ago with frequent trips, and it honestly made me feel like a pro flyer. I became so experienced with flying that the bumps didn’t phase me. Keep flying, face your fears, and you’ll get more confident.
If you need more help with flying anxiety, Grab the Free Flight Anxiety Toolkit for my top 12 tips here.
Packing for Peace: Essential Items for Anxious Flyers
Packing for Peace: Essential Items for Anxious Flyers
If the thought of spending hours on a plane sends shivers down your spine, you're not alone. I've been there, eyes shut, desperately trying to ignore the reality of the flight. It was miserable until I figured out my own formula for a cozy, busy, and calm flight. So, let's dive into items you should pack in your carry-on to make your next flight a breeze.
Comfort from Head to Toe
Headphones: Be sure to bring your own headphones. Pro-tip: bring both wired and wireless ones. Because most airlines don’t have bluetooth capabilities on the TVs on the back of the seat in front of you and the flight crew may not be handing out headphones until later in the flight. If the noises on the plane bother you, consider packing Noise-canceling headphones to drown out the sounds.
Neck Pillow: It’s hard enough to sleep on a plane when anxiety is running through your veins, but your chances are better for sleep and relaxation if you pack a neck pillow..
Eye Mask: If you plan to try and sleep, it can be great to bring your own sleep mask so you can shut out the sunlight and distractions.
Comfy Clothes: Don’t bother wearing jeans or anything fancy. You’re going to be sitting for a while in a less than ideal seat (unless you are flying first class), so wear something cozy. I like wearing my cozy wool socks and joggers. Your body temps can vary on the plane (especially as your anxiety ebs and flows) so dress in layers so you can always be comfortable.
Mindful Distractions
Entertainment: Download movies, podcasts, or audiobooks for a pleasant distraction. Find a new series on Netflix that you can binge watch on the flight. If you plan to watch it on your device, then I recommend downloading it at home in advance so that you can watch it before you have wifi available on the flight.
Reading Material: Bring a favorite book or a calming magazine.
Puzzle Games: One of my favorite activities for an anxious mind is something that requires you to focus, like a game. Try a crossword or sudoku puzzle.
Notes: I’m a planner so I like to be productive on the flight by planning. You can make an itinerary for your trip, make a meal plan, or on your return flight make your to-do list for the week you get home (maybe even order groceries and get them scheduled for delivery to make the week easy-peasy!)
If you need other ideas for how to keep busy on a plane, check out my blog on 50 Things to Do on a Plane.
Nourishment for Your Body
Hydration: Bring an empty reusable water bottle through security and the fill up before your flight to stay hydrated.
Healthy Snacks: Pack light, nutritious snacks to keep your energy up.
Snacks for Calm: If you are prone to motion sickness, pack some ginger chews to help ease nausea.
Soothing Scents
Essential Oils: Bring a calming scent, like lavender, to promote relaxation. You can put a few drops on a cotton ball at home and place it in a ziploc for convenience while traveling.
Scented Lotion: Your favorite lotion can be soothing and comforting. Just be sure it’s in a travel size container so the TSA doesn’t snatch it from you.
Anxiety-Busting Tools
Playlist: Create a playlist of songs to boost your mood. It could be calming, favorite tunes, or motivational. I personally love a motivational playlist as a way to get pumped up and ready to face my fears.
Breathing Exercises: My quick go-to breathing exercise is to imagine breathing in something hot…like tea, and then cool it down with your breath. There are a ton of different breathing exercises out there, find one you like and use it as needed.
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 distraction.
Take these tips as a starting point and 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 to get through your flight with ease.
If you need more help with flying anxiety, Grab the Free Flight Anxiety Toolkit for my top 12 tips here.
Takeoff Time: 50 Things to Do on a Plane When You're Bored
Flying can be anxiety-inducing, especially when "what if" thoughts start to creep in. Boredom and anxiety make for a challenging combination.
In this blog post, we've put together a list of 43 engaging activities to help you ease those nerves at 30,000 feet. From reading and watching movies to practicing mindfulness and learning a new language, having a well-planned set of activities can transform your flight into a more comfortable and enjoyable experience.
50 Things You Can Do While Flying to Beat Boredom (so that anxiety doesn’t creep in)
Read a book
Watch in-flight movies.
Listen to music or podcasts.
Solve puzzles, like crosswords or Sudoku.
Work on a jigsaw puzzle app.
Play mobile games.
Write in a travel journal. Click here for ideas.
Plan your trip itinerary.
Edit and organize photos on your device.
Sketch or draw.Click here for ideas.
Listen to an audiobook.
Make a list of new restaurants you want to try on your trip.
Learn a new language with language learning apps.
Catch up on work or study.
Watch travel documentaries.
Meditate or practice deep breathing exercises.
Do light stretches in your seat.
Chat with your seatmate.
People-watch.
Try out a coloring book for adults.
Listen to white noise or calming sounds.
Play card games or board games with a travel-sized set.
Plan your next vacation.
Organize your digital files.
Play Sudoku or other brain-teaser games.
Create a to-do list for when you land.
Practice mindfulness and live in the moment.
Try origami with an airline napkin.
Create a travel bucket list.
Listen to a guided relaxation audio.
Knit or crochet.
Strike up a conversation with a flight attendant.
Solve riddles or brainteasers.
Learn about the history and culture of your destination.
Plan your return trip.
Organize your email or digital life.
Solve a Rubik's Cube or similar puzzle.
Meal prep for your trip to save money on eating out.
Practice your photography skills.
Do word searches or crossword puzzles.
Learn about the airline and its services.
Listen to comedy podcasts for a good laugh.
Learn about constellations and stargazing.
Start a travel blog.
Create a playlist of your favorite travel songs.
Explore the airline's in-flight entertainment system.
Read travel magazines or brochures.
Catch up on the news
Meal prep from the week you get home to remove some of the stress of returning home.
Explore new topics on youtube, such as minimalism, how to take great photos using your iphone, how to get out of debt
Why let anxiety overshadow the joy of air travel? Embrace this chance to immerse yourself in engaging activities that not only keep your mind occupied but also bring a sense of calm to your flight. Consider this time as an opportunity to explore new interests and cultivate your knowledge.
When you approach flying as a moment for relaxation, personal growth, or connecting with fellow travelers, you take a significant step toward becoming a more confident flyer. Keep moving forward, and make the most of your flight!
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How To Support an Anxious Flyer
Traveling with someone anxious about flying? Check out this article on Travel and Leisure Magazine that Jenny contributed to for helpful tips on how to support your loved one.
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